Sun, Mar 27, 2011

50x dumbbell front squats @ 40lbs

50x leg lifts

100x flutter kicks

50x sit ups

2 miles run (@20 mins)

Room WOD - Mar 26, 2011

"Dirty Thirty" (Scaled version of Filthy Fifty)

30x tuck jumps

30x dumbbell front squats @1pd KB

30x push ups @elevated

30x sit ups @1pd KB straight arm

30x lunges @1pd KB

30x push press @1pd KB

30x supermans

30x standing dumbbell rows @1pd KB

30x dumbbell deadlifts @1pd KB

30x burpees

15:37mins

Room WOD - Mar 21, 2011

Main:

21-15-9:

Weighted with 35lb KB:

- squats

- straight arm, straight leg sit up

- swings

6:59mins

Cash out:

- 25x Right arm push/shoulder press @ 35lb KB

- 25x Left arm push/shoulder press @ 35lb KB

50x pushups (broken set)

5x burpees

Run - Ragnar Race Training

Same-ish route as last run. left calf and tibialis anterior were getting cramped. blaming my recently sprained ankle. damn medicine ball!

4.5miles of stop and go running. great weather. 16C. and great skyline along the lake front! :)

GIVE ME BACK MY RUNNING LEGS!

Run - Ragnar Race Training

Ran 4miles ish:

http://www.gmap-pedometer.com/?r=4350239

gawsh i need my running legs back! getting motivation to push thru the pain will the biggest challenge.

CFLP WOD - Mar 3, 2011

Strength: Push Jerk 3-3-3 (125lbs)

Lucky 7
17 Minute AMRAP
7 Deadlift @ 115
7 Burpees
7 Kettlebell Swings @ 44lbs
Run 200 Meters

7 rounds @ 17:30mins

CFLP WOD - Mar 1, 2011

Skill: Kettlebell Swings

A. 1 Mile run for time: (10 Minute cut off)

8:15mins

B. 2 Minutes per station ( As many reps as possible)

• Push Press (47x @ 65lbs)
• Pistols (35x @box assist)
• Kettlebell Swings (67x @ 35lbs)
• Sit-Up (47x)

Total score = 196