WODs

January 1, 2009 - modified Fight Gone Bad....testing the shoulder out...didn't want to life heavy weights. 25# thrusters, 65# SDHP, box jumps, 45# push press, burpees. Total 278. Felt good, but I could tell my endurance has taken a BIG hit over my layoff!

January 2, 2009 - With a continuously running clock do one 95 pound Clean and Jerk the first minute, two 95 pound Clean and Jerks the second minute, three 95 pound Clean and Jerks the third minute... continuing as long as you are able. Finished 9 full rounds plus 8 reps in round 10. 53 total reps. Man these things sneak up on you pretty quick!!

100 Day Burpee Challenge

Starts January 1, 2009.

1 burpee January 1, 2 on January 2, 3 on January 3...until we get to April 10 (day 100).

A little down time

The past couple of months have been pretty sporadic with workouts. Since I tweaked my shoulder in early November, I've been very cautious. Add in the fact that the half-marathon was a couple days before that, probably a little burnout in training for that, and you have a recipe for a couple months off!

Well, now it's time to get back with it. I started easing back into. Scaling WODs so I don't get too sore & don't tweak my shoulder. Eating more zonelike will probably help quite a bit, too. Over the holidays I like crap. Since, getting "back on the wagon" a few days ago, I feel pretty darn good!

I think there might be something to this!

Homemade WOD

shoulder sore...dang near hurts (went to Dr. Pete last week...he said take it easy and come back to see him in 2 weeks if not better...2 weeks is up on Tuesday...looks like I'm going back!)

WOD as follows, 3 rounds for time:
Squats 25-50-75
stair jumps (3 or 4 stairs each jump) 21-15-9
situps 21-21-21
jump rope 2'-3'-4'

Time: just under 21 minutes

Annie

no warmup done over lunch
50 40 30 20 10 double unders & situps

jumped rope 2x per double under...didn't get my first actual DU until 4th round. Need to work on those.

Time 16:17

squats, pullups, & dips

5 rotatations of one set of squats, one of pullups, and one of dips as follows:

squats 100,80,60,40,20
pullups 2,4,6,8,10
dips 2,4,6,8,10

Time13:48

did 20 squats in first set, then got a phone call (stopped watch, took call, restarted watch and WOD)

Last set of dips were 2,2,1,1,1,1,1,1...very difficult at the end!

catch up on posts

11/30 WOD Tabata something else pullups 6 (55), pushups 3 (44), situps 4 (42), squats 15 (132)

12/3 homemade WOD Tabata situps and squats (holding Isabelle) 20 on 10 rest 8x

12/4 five rounds for time of 10 35# plate lunges & 15 35# plates swings - time 5:10...great met con