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. | Recreate Fitness | | Training Journal | | | | | | | | | | | | | | | | | | |
. | Date | Warm Up | Skill | WOD | Notes/Weights Used/Modifications | | | | | | | | | | | | | | | | |
. | 11/21/2008 | 2 x
medball complex
10 pushups | Deadlifts (2 warmup sets of 5, 5x3)
155 x3
165 x1 | 2 lap run
30 box jumps
30 swings
6:46 | 35kb for swings, jumped the whole time | | | | | | | | | | | | | | | | |
. | 11/22/2008 | Kettlebell warm up with pain squats | none | Partner WOD -Jami & Me
1000m row
medball around the block
100 medball situp passes
100 db thrusters
100 h2h swings
8x rack walk
100 jumps squats
2 min ring hold
26:something min | 35#kb for swings and rack walks, 20#db for thrusters, 10#ball for situps and around the block | | | | | | | | | | | | | | | | |
. | 11/24/2008 | 10passthrus
10 overhead Squats
5 spidermans | Push press (2 warm up sets of 5, 5x3)
120x3
125x2 | 3x
Leg circuit
15 -double KB clean&press
10-k2e
13:09 | 25#kb
used too much kip for k2e, but did some a2b. | | | | | | | | | | | | | | | | |
. | 11/25/2008 | 5 pull ups
10 pushups
15 2hand swings | None | A) 6 minute KB snatch test
B) 15 ring push ups & sprint 2x driveway - rest 1 minute
C) 6 Sandbag half moons (each side) & 10 powewheel rollouts - rest 1 min | 25# kb=152
raining outside, so I changed the sprint to jumprope fast for 1 minute. | | | | | | | | | | | | | | | | |
. | 11/26/2008 | kb complex x2 with 200 jumpropes | 10-5 pull ups (got 13 max that's a pr!)
5-8 ring dips (used skinny black band and did 8) | 4x
1 min row/1min thrusters
20lbs dbells
39, 42, 40, 39 | | | | | | | | | | | | | | | | | |
. | 11/28/2008 | | 5 rounds 5 heavy medball clean w/ 8 ring rows | tabata circuit (20 sec work/10 sec rest) x 6 at each station:
row
sdhp - 35#
jumping pull ups
push ups
ring leg curls | lifted the 80# medball 5x and tried to clean the 100 but kept falling over. Too heavy!
The tabata you count reps for each round. this was a super fun workout! Really hard! those ring curls were killer! | | | | | | | | | | | | | | | | |
. | 11/29/2008 | Ladder drills &
medball around the block - Lacee and Courtney and I did it together, it was fast and really fun! | deadhand pull ups (got 4 at one time, which is a PR)
pistol squats (x5 each leg) | 40/20 - we added an extra station for our 10:30 class because it was so much fun!
ball slams (16#)
sandbag shouldering (50#)
h2h swing (35#)
heavy jump rope
sprints
rope snaps
superplank | This was a really fun workout! | | | | | | | | | | | | | | | | |
. | 12/1/2008 | kb mobility, jumprope, spiderman | pushpress
2 warm up sets, then
3,3,2,2,1,1
paired with 8 X-chop to halo | How many rounds in 12 minutes?
5 burpees
10 snatches (5L/5R)
15 mountain climbers
20 - 2hand swings | Pushpress 1 rep max: 130#
WOD: 6 rounds using 25# kb - this was hard and fun! the mountain climbers really get you! | | | | | | | | | | | | | | | | |
. | 12/2/2008 | 10 passthrus
10 OHS
5 spidermans
15 2hand swings | 3x
max pull ups
max dips
L-sit for time
rest 90 sec in between each exercise
| 35:25
Wall ball
figure 8 to hold
box jump
row
jackknife | Pull Ups: 18! that's a PR!
Dips: 6!
L-Sit: 45 sec with legs out on big paralettes
This work out was challenging. Everything felt like a sprint. I did the jackknife with bicycle legs, but couldn't stay up for the whole time. That's my new goal!
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. | 12/3/2008 | 2x KB complex
halos -8
around the world - 8
goblet squat - 8
figure 8 - 8
1 arm swing - 8(each)
1 arm clean & press - 4 (each)
reverse lunge - 4(each)
cross chop - 4 (each)
push ups - 8 | | A) 20 - heavy kb swing w/250m row
rest 1 min - repeat (4 x)
B) Leg Circuit w/ K2E -12
rest 1 min - repeat (x3)
C) 6 min 1 arm clean and press | A) 20k kb - damn that was heavy!
B) nothing to say about that except ouch.
C) 25# kb - no putting it down - 113 reps | | | | | | | | | | | | | | | | |
. | 12/5/2008 | 2x - 10 each
halo -
around the world -
figure 8
around the ankles
1 - arm swing
squat + 1/2 squat | Deadlifts
2 warm up sets x5 reps
5 sets of 3 | Play day | Deadlift PR: 270 x3 | | | | | | | | | | | | | | | | |
. | 12/6/2008 | ladder drills
heavy med ball passes | Pull ups
double KB rack lunge | Partner Workout:
med ball around the block
8x broad jump
8x walking swing
8x heavy med ball carry
100 leg curls
100 ring pushps
300 jump rope (150 forward/150 back) | got 16 pull ups first round, and they felt strong and quick. I love kipping pull ups. used 12k and 16k kb for rack lunges. these are surprisingly challenging. Good leg work. Was Courtney's partner today, and we started from the bottom. It was some stiff competition! I'm so amazed how fit everyone is getting! I was having a hard time keeping up with Courtney today. It was a hard workout, but a lot of fun! We used 60lb heavy medball, and 35# kb for walking swings. | | | | | | | | | | | | | | | | |
. | 12/8/2008 | | heavy 1 arm kb push press
ring rows-8
spidermans - 5 | 5x
20 sec each exercise
double kb clean
2 kb hi pull
2 kb lunge
2 kb push press
2kb front squat
2 kb row | this was a tough day. I was bummed because I could lift the 28k KB on my right arm for push press 5x, but I couldn't get any on my left. Clearly, I've got some imbalance there. I'll have to work on that. This workout was fun - but man did my forearms burn! Used 25# kbs and didn't put the down during the work. | | | | | | | | | | | | | | | | |
. | 12/10/2008 | 10 passthrus
10 OHS
15 2 hand swings | | POWER ENDURANCE
1000m row
50 pushups
25 2 hand swings
Leg Circuit
25 pull ups
50 sit ups
25 2 hand swings
leg circuit
50 mountain climbers
50 russian twists
25 2 hand swings
leg circuit | This was a Great workout. It was tough, but felt like quite an accomplishment to complete. 24:36 | | | | | | | | | | | | | | | | |
. | 12/11/2008 | Kb stuff - halos, goblets, 1 arm swings, cossack lunges | 7 minute snatch test | Core Grind
A) 8 - Mr. Spectacular w/ 20 ring swings
B) 20 - 2hand swings (heavy) w/ 250mrow | Using 25# KB, I got 188 kb snatches. I tried to imagine what Jami Curl would get...probably at least 200, and I just couldn't figure our how to go any faster.
I loved the Mr. Spectaculars. they are hard! 2 - 25#kb, double clean and press, walk out, pushup, walk back.
Used a 45#kb for swings, and I was feeling it. Tried to maintain 1:55 for the rows. | | | | | | | | | | | | | | | | |
. | 12/12/2008 | Band walks
Band Squats
Monster walk
Lunges
lateral hand walks
bear crawl
frog hop
inch worm (x1) | 1 rep max Deadlift
2 warm up sets of 5, then
3, 3, 2, 2, 1, 1, - paired with 8 x-chop to halo | Play - we didn't really have time for anything. | Today was tough. Even the warm up sets felt hard. I messed up, and thought I had 255 on the bar, but it was 265. So, I went up to 285 for 1, and that was all I had. I did, the following rep scheme:
135(x3), 185(x3), 205(x3), 225 (x2), 265 (x2), 285 (x1). | | | | | | | | | | | | | | | | |
. | 12/13/2008 | Ladder Drills
Medball partner passes | Kipping Pull ups
Pistol squat
L-sit | Partner Ladder 10-1
ring rows
pushups
swings
heavy med ball cleans | This workout was SO hard! I was only able to do the first set of 10 ring rows with legs extended. Did the rest table top. Pushups felt really good, swings felt like a break. Bit the heavy medball cleans...they were brutal. Courtney and I used a 50#. I was so tired. My lower back was pretty fatigued from the deadlift the day before. But we finished it. And I am so sore today. I haven't been this sore since my first few weeks at Recreate. it's hard to walk up and down the stairs. It's even hard to lift my legs off the couch. Sunday is a rest day, and I may need to take Monday off too. | | | | | | | | | | | | | | | | |
. | 1/3/2009 | ladder drills and medball partner passes | Max Pull ups
Max Push ups | 10-1 Ladder Patner
ROW 1500 then
10-1
Push press (20lbs)
Mountain Clumbers
Box Jumps
2 min ring hold | I've been slacking on my journaling. I've been working out more than this. I just forgot to journal. Back on track.
Kim and I were partnered today. It was fun. She pushed me, because she is so fit I didn't get much of a break. Sh did 1 whole minute on the ring hold. I was really impressed. I got 30 sec, and then had to keep breaking it up into 5 sec increments. That's something I want to work on. I think some of it is mental strength. I got a PR with my pull ups (19 kipping) and pushups 28). All in all, it was a very fun workout! | | | | | | | | | | | | | | | | |