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Monthly Archives: January 2010

1/18/10
“Angie” = 22:30
100 of (pullups, pushups, sit ups, BW squats)

1/19/10
yoga
1×3 DL @ 225#

1/20/10
3×5 Cleans @135, 1×3 @185
3×5 B.Squat @225
5 rounds:
500 m row
15 sots press

25 min jumping rope w/ rests

1/22/10
49 box jumps
100 double unders

1/23/10
5 AMRAP rounds (3min) of: first 3 rounds were Squat at 135, 4th and 5th were BW
3 power cleans (135#)
6 pushups
9 squats…….. (3,3,3,4,3- in 2:15)

30 min biking
30 double unders

1/24/10
2 hrs snowboarding

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1/11/10
3×5 clean – 135, 155, 155
3×3 OH press – 115,135,135
3×5 back squat – 225, 275,275
1,1,1 DL – 225,275, 275 (hands slipped on 325 (chalk needed))

1/12/10
“cindy”=20 min of “chelsea”
19/0 (rest minute)
ie – 95 pullups, 190 pushups, 285 BW squats
… stretching

1/14/10
5 rounds:
500 m row (range 2.02-2.20)
25 sit ups
25 back exts…. 15 min

3×25 KB swings (40#)
3×3 cleans (135,175,175)

1/16/10
30 min yoga
hr biking
Pullups: 12 Kipping, 5,5,5,5 Dead-hang

1/4/10
yoga

1/5-6/10
5, 6 hrs snowboarding respectively

1/8/10
3 rounds:
15 knees to elbows
25 back ext
… 15 min rowing (3100m)
15 min yoga

1/9/10
3×5 B squat – 225#
15,10,5 – pullups &
3×25 pushups
5,5 deadhang pullups

1/10/10
1 hr snowshoe tour

12/28/09
4 rounds:
35 sit ups
25 box jumps
15 KB swings (40#)… 10:00 min
… 3×5 Cleans (135,155,155#)
… yoga

12/29/09
50 burpie broad jumps
4×5 cross-grip “climber” pullups, 1 max pull up
3×10 L-sit ab lifts

“12 Days of Xmas”… 22:15
1. DL @225
2. OH Squat — wooden bar
3. DB Thrusters (40#s)
4. Mtn Climbers
5. Pullups
6. pushups
7. double unders
8. box jumps
9. KB swings (30#)
10. OH plate lunge (35#)
11. burpies
12. BW squats
+15 pullups (max at end of WOD)

yoga