5 K Row Dec. 30/09

Hollie: 22:19
Jay: 21:32
John: 18:24

Yuk!!!! Mental battle concentrating on technique to pass the time:)

FGB Dec.21/09

John and I did a revised version of FGB so we didn't have to time and could do it at the same time:

Three Rounds

20 wall ball
20 sumo deadlift hi pull 75/65
20 box jumps
20 push press 75/65
20 cal row
1 minute rest
Finished with 150 ab mat sit ups and 150 side sit ups

Oh Murph!!! Dec. 17/09

1 mile run
20 rounds of Cindy
1 mile run

Rx'd

5 K Dec 11/09

Beautiful Day for a run:)

Clean Complex and waited Chin ups

For Time:
25 SDHP 95/65
400m row
25 burpees
Hollie: 5:59 chest not always to the floor on burpees near the end.

For Loads
High hang squat clean/hanging squat clean/Squat clean 1.2.3 x 5; 180 sec. rest
+
Chin ups @ 31x1, 2-3 x 5, 120 sec. rest
+
3 Rounsa
CTB pull ups; 0 sec. rest
AMRAP air squats in 1 minute; rest 60 secs.

Hollie:
Clean complex= 80, 90, 95, 100, 105, 110 did the high hang and hanging and 1 clean then arms gave out. All a mind thing. Next time start heavier!
Weighted chin ups= 2 x Strict, 3 x 5 lbs, 3 x 10lbs, 3 x 15lbs,20lbs 1+1 Had to kip to get up but was happy to get it anyway. Haven't done this in a really long time.
Rounder:
15/42, 13/40, 10/37 Forgot it was chest to bar but my pull ups have been really down lately where I could get 5 if lucky, so happy with the numbers.

1 mile runs and double unders

1 mile run 60%, 70%, 80%, 90%
3 min. rest
4 mins. of double unders, sets of 30 unbroken
3 min rest
1 mile run 90%, 80%, 70%, 60%
6 sets of 20 double unders
3 min rest
1 mile run cool down

first run 8:33, my double unders still suck and my rope also was to short and kept hitting my make shift hair do - a bit frustrating. I regrouped on the 6 sets of dble unders and they went much better. My 1 mile "track" was about about 100' longer. Did this at Chad's soccer practise, it must have been a site during those dble unders:) wiped my dirty, sweaty face on my shirt, definitely wasn't winning any mother beauty awards last night:) Slept like a log though!!!

I wrote this out for John on the white board before I left last night but forgot to put the rests in, yikes!!!:)

Run Muscle Ups, Dble Unders, Row Aug 24/09

WOD for Time:
400 m run
10 Muscle Ups
150 Double Unders
10 Muscle Ups
400 m row

John did:
400 m run
30 pull ups
30 ring dips
150 double unders
30 pull ups
30 ring dips
400 m run
30 pull ups
30 ring dips

Hollie:
400 m run
25 pull ups
15 assisted stationary dips
15 - 135 lbs deadlifts
150 double unders
25 pull ups
15 assisted stationary dips
15 - 135 lb deadlifts
400 m row
25 pull ups
15 assisted dips
15 - 135 lb deadlifts

35:04 Felt a little pukie during the dble unders:)