Monday 6/29

3 Rds:

10 Front squats
20 Pushups

Then:

800M run

Time of 12:12


I ordered a pair of Do-wins today, hopefully they will arrive later this week so I can do some heavy lifting with them and break them in. Can't wait!

6AM - zone bar
8AM - fruit smoothie
9AM - zone bar
Noon - cashews
1PM - salmon & a little broccoli
2PM - iced coffee

Tuesday 6/23

Nancy

5 rds for time of
400-M run
OHS x 15 @ 15 lb bar due to lack of flexibility

Time of 21:10

Fruit smoothie, zone bar, coffee
Zone bar
12 chicken drummetes (chipotle bacon from fresh market rocks!)

Monday 6/22

Cindy

Amrap 20 min
5 pullups
10 pushups
15 squats

8 rounds + 7 pushups

Thursday 6/18

AMRAP in 10 Min:

10 Hang power cleans
10 Burpees

5 Rds (Rx'd) + 7 burpees

Tuesday 6/16

WOD:

100 WBS
50 Box jumps
1 Mile Run

Time of 22:10

7 - Coffee
8 - Scrambled eggs
11 - Apricots & cashews
12 - Cheeseburger
3 - Zone bar
5:30 - Baked ziti
6-9 - 2 beers
7 - Tilapia
9 - DQ blizzard

Monday 6/15

Dual Modality ~ GM

3 rds:

60 seconds, Max Rep Pull-Ups

Run 200-M

Row 60 seconds, Max Cals

*Rest 3 min. between rds

*Score total # of Pull-Ups + Calories

Score of 40 pullups + 54 calories = 94

6 - apple

7 - slice of leftover coffee cake from yesterday

9 - 2 HB eggs, cashews, natural applesauce

11 - zone bar

12:30 - salad and salmon

3:00 - zone bar and coffee

6:00 - baked ziti & broccoli

9 - 1 beer

10 - applesauce *sugar free

Friday 6/12

WOD

25 Pullups
50 Pushups
75 Air squats
750M row
50 Push jerks
750M row
75 Air squats
50 Pushups
25 Pullups

Time of 29:16

Pretty decent effort today, although it was a little strange doing the WOD by myself. I kept a nice pace on the rower with the damper on 5, which I think helped me get through the push jerks and air squats faster. The last 50 pushups and 25 pullups was definitely the hardest part. I am looking forward to getting some extra sleep tonight, I have felt tired the last couple of days like I just needed another hour of sleep each night.

Wednesday 6/10

AMRAP in 15 Minutes:

30 D/U's
30 KBS


3 Rds (Rx'd 24 kilo) + 8 D/U's

Monday 6/8

For time:
Run 800-Meters
21 Thrusters @ 85lbs
21 Burpees
15 Thrusters
15 Burpees
9 Thrusters
9 Burpees
Run 800-Meters


Time of 26:33

Friday 6/5

For time:
5 rds of
10 SDLHP [63/95]
10 Box Jumps @ 20"
Then, 5 rds of10 KBS [16K/24K]
10 Pull-Ups

Time of 18:49

All I'm gonna say is that one was a sleeper, and I'm glad the weekend is here... Yay beer!

Wednesday 6/3

"15 Minutes of Fame"

1.) Five (5) minutes "Anyway Overhead" Max Reps @ 93/135

2.) Ten (10) minutes AMRAP of: 50-ft Walking Lunge & Alley Sprint


21 @ 95lbs & 9 rounds of lunge/sprint

Tuesday 6/2

50 Air Squats
Row 750 M
50 Burpees

Time of 15:35

F 'in burpees sucked today! Those last 20 burpees were a challenge, but I got through them thanks to some encouragement from my 6AM crew and coach....I did the last 10 burps w/out breaking them up.

Monday 6/1

Back Squats

5 x 5 @ 90% of 5-RM


145lbs x 5 sets