2/27/11

Monday, February 28

WOD
Sprint 400m
Sprint 400m Backwards

Sprint 400m
Sprint 400m Backwards
Post time to comments


2/24/11

Friday, February 25

Warmup
3 x 40m Run/20m Bear Crawl/40m Broad Jumps/20m Lunges
WOD
"Cindy"
AMRAP 10 min
5 Pullups
10 Pushups
15 Squats

Rest 5 min
1 mile run




Compare to January 1

2/23/11

Thursday, February 23

Rest Day
Keep in mind that we have a week and a half left till school starts again. If you aren't doing the WOD's make sure you are doing something active.

2/22/11

Wednesday, February 23

21-15-9
Deadlifts
Pullups

Use a moderate weight for the Deadlifts

2/21/11

Tuesday, February 22

10 x 100m sprints
Rest 2 min between each sprint.
Post fastest and slowest times to comments.

2/20/11

Monday, February 21

Deadlift
5-5-5-5-5
Increase the load each set. Post loads to comments.

2/17/11

Friday, February 18

Warmup
2x 2min jumping rope(Singles and Doubles)/20 squats/10 pullups
1min pass throughs
3x Snatch/Burgener Warmup

WOD
30 Hang Snatches
Make sure you keep the elbows locked out overhead and get all the way down when receiving the bar.
Post time and load used to comments

Cashout
Accumulate 2 minutes upside down in the handstand position. Break it up any way you need to.
 Compare to Monday, January 10

2/16/11

Thursday, February 17

Compare to January 20
WOD
5 rds
200m run
15 Squats
9 Push Press
Choose a weight that you can lift 10 times for the Push Press
Post time and weight to comments

2/15/11

Wednesday, February 16

3 rounds
10 db snatches right arm
10 pullups
10 db snatches left arm
10 pullups
Choose your weight wisely.

2/14/11

Tuesday, February 15

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.
Post loads to comments.

2/13/11

Monday, February 14

Warmup
5 minutes of jumprope practicing your Double Unders
then 3x 10 Pullups/10 Pushups/10 Situps/10 Squats/10 Pass throughs with a stick

WOD
3 rds
400m Run
10 OverHead Squats
Choose a weight that you can handle overhead and still get to the bottom of the squat with your hips back and feet planted on the floor.
Compare to Jan 7.
Post time and weight used to comments.

2/11/11

Friday, February 11

Warm up
5 forward rolls
5 backward rolls
10m crabwalk
10m bearcrawl

WOD
5 rounds
10 Snatches
10 Box Jumps

2/10/11

Inspiration

This is an article everyone should read. Then when you are feeling sorry for yourself for some little thing you can think of this woman and how she conducted herself under the most trying conditions.

http://sportsillustrated.cnn.com/vault/article/magazine/MAG1178822/1/index.htm

2/8/11

Tuesday, February 8

I had to bow out of the Handstand challenge. On day 3, I got very sick very quickly and that has left me unable and unwilling to train for the past week. I wasn't taking care of myself and I didn't allow myself enough recovery time. I didn't get to do the 5K run I had as part of my goals either. It will be a slow ramp up to get back to where I was before the illness.
Recovery time is extremely important and I wasn't getting it. Too many long days and not enough sleep, add in some stress from subbing a PE class and that finished me off. Take care of your body or it will force you to. Eat well, sleep well. I will get back to regular posts tomorrow.

2/4/11

Saturday, February 5

Handstand Challenge Day 6, 1:50

WOD
AMRAP 12min
6 Box Jumps
6 Pullups

2/3/11

Friday, February 4

Handstand Challenge Day 5, 1:40 upside down

WOD
3rds
400m run
10 Hang Snatches

2/2/11

Thursday, February 3

Handstand Challenge Day 4, 1:30 upside down

WOD
21-15-9
Double Unders
Thrusters
Burpees

If you can't do double unders do 2x singles jumps

2/1/11