040212 – Annie-esque

Very sore today.  WOD was:

500M Row
50 Double Unders
50 Sit-ups
400M Row
40 Double Unders
40 Sit-ups
300M Row
30 Double Unders
30 Sit-ups
200M Row
20 Double Unders
20 Sit-ups
100M Row
10 Double Unders
10 Sit-ups

Time was 20:00+

031412 – I’m (hopefully) Back

MetCon

21-15-9 of:
Row (calories)
KB Swings (53 lbs.)
Pull-ups
Sit-ups

Time = 13:14

Felt good…

Team WOD

2 person teams complete:

3000M Row & 100 Thrusters (75lbs.)
On the minute, each minute, rotate.

Dusty and I finished in 13:53.  We finished the thrusters and had 1500M+ to row.  95lbs. thrusters with 300 KB swings next time!

073011 – Front Squat & MetCon

Front Squat up to 225lbs.

Team MetCon

6 Rounds of:
300M Row
15 Burpees

In teams of two, member A must complete the row and member B must complete the burpees before switching and moving on to round 2.  Teamed up with Dusty and finished in 7:5x.  Next time we’ll try 8 or 10 rounds.

072311 – MetCon

600M Row
20 Wallball Shots (20lbs.)
20 Push-ups
400M Row
15 Wallball Shots
15 Push-ups
200M Row
10 Wallball
10 Push-ups

Time = 14:07

The push-ups were extremely difficult as a result of WOD’s earlier this week.  And the IT band of my right knee was bothering me.  Finally, it was HOT.

032811 – Strength & Sprint

Deadlift @ 90% of 1RM x 80% x 85% x 90%

3 x 265lbs.
3 x 280lbs.
8 x 300lbs.

500M Row = 1:37.6

100517 – MetCon

3 rounds for time

30 – Calories Rowing
25 - Ring Push-ups
20 – Air Squat
15 – Burpees
10 – Box Jumps (M 24 inch / F 18 inch)

Time = 18:51.

Ring Push-ups suck!

Jackie-esque

TitanFit WO

5 Rounds of:

500m Row
20 Thrusters (45lbs.)
20 Sit-ups

Time = 19:25

I don’t care how “light” Thrusters are. They suck!

Saturday Team WOD

TitanFit WO

3 Person Teams (Jerry, Kelin, and I) Complete:

2100m Row (700m Ea.)
100 Air Squats
100 KB Swings (53lbs.)
60 Ring Dips
100 Sit-ups
60 Body Rows

Time = 17:23

We finished just ahead of the other team, making up some ground on the ring dips and sit-ups. Good work by everyone!

MetCon

TitanFit WO

1000m Row
50 Wall Ball (20lbs.)

750m Row
35 Wall Ball

500m Row
20 Wall Ball

Time = 13:35

DJ smoked me, obviously.

This was Stupid

TitanFit WO

2 Rounds of Main Site WO:

25 Inverted Burpees (Roll to HS)
25 Pullups
25 Burpees

Time = 10:49

Then:

750m Row
10 Push Press (45lbs.)
10 Sit-ups
500m Row
15 Push Press
15 Sit-ups
250m Row
20 Push Press
20 Sit-ups

Time = 8:20

DJ smoked me at this by nearly a minute. He’s pretty good at rowing!

Oly Lifts

TitanFit WO

Cleans up to 205lbs.

500m Row intervals with 2:00 minutes rest.

Nothing to strenuous today, as the shoulder rehab continues. It’s getting much better, but I still feel some pain when I’ve got my arms locked out overhead. I’ll be taking a rest day tomorrow and continue the stretching, ibuprofen, and ice.

Back in the Swing

TitanFit WO

Run 1: 1:14
Row 1: 1:48

Run 2: 1:25
Row 2: 1:52

Run 3: 1:24
Row 3: 1:56

400m Run and 500m Row for 3 Rounds. Two minutes rest between each effort. That’s the best I can remember it. The run times are correct, but the row times might be suspect.

Oly and MetCon

TitanFit WO

Cleans – 200lbs. x 3

7 Rounds of:

250m Row
5 Burpees

Time = 9:40

Row and Wall Ball

TitanFit WO

1000m Row
50 Wall Ball Shots

750m Row
35 Wall Ball Shots

500m Row
20 Wall Ball Shots

Time = 14:43

Jessica made a comment this evening about possibly going with me to TitanFit in the near future. I’ll get a picture.