Paced Tabata

2009-03-31
WOD

Paced Tabata

Pull-ups 6
Squats 17
Push-ups 14
Abmat Sit-ups 12
Rowing KCal 7

Total = 56

1 minute Headstand

Stretch

Slept like shit, tired.

Dead Man Rowing part Deuxe

2009-03-30
WOD

m/1.72/61kg

Four Rounds for Time
Row 1000M
Deadlift 90kg 15 reps

24:24

Abs + Stretching

Fight Gone Bad

2009-03-26
WOD

M/1.72m/61kg

Fight Gone bad

10kg ball slams
jumping pull-ups
Sumo Deadlift highpulls 32kg
Push Press 32kg
Row for Kcal

Total = 240

Totally wrecked from Eva's squat WOD

Abs + stretching lots of stretching.

5000m

2009-03-25
WOD

M/1.72m/61kg

Row 5000m Concept2 level 3, no straps

Time = 19:50

splits
2:04
2:06
1:58
1:55
1:50

totally hacked from yesterday

Abs + Stretching

3 muscle-ups

Eva you Beotch

2009-03-24
WOD


M/1.72m/61kg

From CF Santa Cruz Central

With a bare bar 20kg

Squat 1 squat on the minute for the first minute, 2 the second…until you reach 30 minutes. All reps must be completed within the minute. Increasing work and decreasing rest.

I puked after 24 minutes.

Tabata rowing. Lots of stretching + Abs.

Dead Man Rowing

2009-03-23
WOD

m/1.72/62kg

For Time
Row 1000M
Deadlift 95kg 21 reps
Row 1000m
Deadlift 95kg 15 reps
Row 1000m
Deadlift 95kg 9 reps
Row 1000m

Time = 23:44

Abs + Stretching

Yesterdays workout--Row 10k

2009-03-15
WOD

Row 10K

Concept 2 level 3 no straps

41:44

100 pushups
100 situps


ABS + Stretching

Row Grace, Row

2009-03-14
WOD

m/1.72m/62kg

30 minutes or faster

row 2000m
30 50kg clean & jerks
row 2000m

row 2000M c2 no straps level 3 -- 7:52
30 50kg C&J paced at 3/min -- 10 minutes
row 2000M c2 no straps level -- 3 8:06

Abs + Stretching

AMRAP from Again Faster

2009-03-11
WOD

Warm-up
2000m C2
Burgener Warmup

AMRAP IN 12 MINUTES
5 X 60KG HANG POWER CLEAN
10 X BURPEES

8 sets

Stretch + Abs

Technique Grace

2009-03-09
WOD

M/1.72m/61kg

Burgener Warm-up x3
PVC, 20kg o-bar, 30kg (o-bar + training plates)

50kg Grace technique focus (slow lift hard second and third pull)
15 minutes

Stretch + headstand practice (1 minute)
Abs tonight

Rowing Helen

2009-03-07
WOD

M/1.72m/61kg

Burgener warmup x 2
(sand filled PVC then again with 20kg bar)

Rowing Helen

Row 400m
21 24kg Kettlebell Swings
12 pullups

Time = 10.24

Abs + stretching

5000M of rowing fun

2009-03-07
WOD

M/1.72m/61kg

Row 5000m on concept2 no straps
resistance at 3

time = 20.03

Stretch + Abs

40x40x40

2009-03-06
WOD

M/1.72m/61kg
guess my age

In under 40 minutes

Run 1 mile with 40lbs weight vest
40 BW clean and Jerks
Run 1 mile with 40lbs weight vest

Abs + stretching