2.28.09

My WOD:

Row 1500m
Stair Climb 10 minutes: 69 floors

3 Rounds (not timed):
3 Weighted Pullups- 15#
3 Strict Pullups
5 Kipping Pullups
11 Dips (bar)

I haven't been doing very many pullups lately (compared to heavy CrossFitting) so they feel very weak. Will be working pullups more!

2.26.09

GB WOD (from last week, I did part of it on Monday, but did the exercises wrong):

4 Rounds:

10 depth jumps
(Did box jump to deck jump: 3 feet)

30 seconds jumping Graduated SLS
(Did SLS deck squat jumps: alternating 7, 7, 6, 6)

30m tire/sled sprints
(Used partner and band for 30m up an incline)
(Took 18:13 with partner, we had to alternate the run)

*Abs x2
20 Roman Chair LL
40 MB Twists
10 Side Arches (on hand) each side
20 Arch Ups on back extension

*Calf Raises (20 both, 20 each, 20 both)

2.25.09

My WOD:
5 Rounds (not for time)

15 KB SDLHP
10 KB Swings
5 Burpees

Gymnastics:
Cartwheels
Roundoffs
Handstand Rolls
Spotted Muscle Ups x6 (felt strong, but still not strong enough!)
3 Rounds:
1 Minute Wall Handstand
5 Leg Lifts
10 Squat Throughs on Pommel

Me doing a spotted muscle up:

2.23.09

GB WOD (2 of them):

3x5 SLS
3x5 SL Arch-ups (used a slanted back extension thing)

4 Rounds: [12:44]
10 Depth Jumps (2.5 feet)
30 sec SLS Jumps (5R, 5L, 5R, 5L)
20 Double Unders
(Did not have a tire, sled, box, or partner to do the tire/sled sprints)

*Ab Routine 2x

2.22.09

Basketball Game: 1 hour

2.21.09

Run 1 mile
10 minutes on stepmill for max floors: 67
Ab Routine

2.19.09

GB WOD:

Complete 3 sets of each:

Embedded BL (1-2 reps) + Front Lever Rows (3-5 reps)(Tucked BL x1) + (Tucked FL Rows x3)
Embedded PL (1-2 reps) + XR PPP Plus (3-5 reps)
(Frogstand x1) + (XR PPP Plus x3 - "plus" was a tiny hop)
Embedded FL (1-2 reps) + HLL V to L (3-5 reps)
(Tucked FL x1) + (HLL V to L x3 - knees bent)

Finish with 10 Bridge Wall Walks(Started to do bridge wall walks, lower back is a little out, it hurt, so I stopped after 3)

Later: 5x500 meter row
2:15, 2:08, 2:07, 2:09, 2:04

Me doing a tucked back lever:

2.18.09

Mixed GB WOD(s)- Ring Work and Legs:

Earlier in the day:
3x5 Weighted Jumping Deck Squats (holding DB 10#,12.5#,15#)
3x5 Natural Leg Curl

At gymnastics later:
Stretch
Bucket Circles 4x15 (2 sets each direction) way better than last week!
Hip Circles 2x10
Front Hip Extensions 2x10
Side Hip Extensions 2x10
Band Assisted Muscle Up 3x5
A few attempts at the shoulder stand in a tucked position
Band Assisted Bulgarian Dips 3x5
Ring Dips 3x5
Wall Extensions 2x10

*Very sore from yesterday's workout!

2.17.09

4 Rounds for time:
Run 800 meters
20 Pushups
24:30
*Ab Routine
*Later in the evening: 14 total backbend progressions w/ panel mats

GB WOD (from Monday):

(In parenthesis is what I did)

Complete four rounds: (Did 3 rounds)

10 Clapping Pull-ups (5 Kipping Pullups with release at top)

10 TOPs Pulls (5 Tucked TOPS Pulls- see video)
5 360s (5 Skin the Cats)

This workout was super hard for me. I can't do clapping pullups, so I just tried to release at the top. I can't do any sort of straight body lever movements so I tucked for the TOPS, and just did the negative portion. And I tried but couldn't do a tucked 360, so I did skin the cats instead. 3 rounds of 5 reps each. HARD!

2.15.09

2 Basketball Games: 2 Hours

2.14.09

GB WOD:

Perform:
12 cycles of Wrist Handstands (facing wall, hands about 5-6 inches from wall, held each for 15 seconds)
Finish with 2 x 10 Wrist Pushups

These got pretty hard about half way through!

2.13.09

My WOD (the first in the garage!):

Wearing a 10# weight vest-5 Rounds for time:
15 KB Swings- 16kg
10 Pushups
5 Jump Squats

9:23

Missed the GB WOD on Thursday because it was my day of rest.. wanted to do the Thursday WOD today but don't have the right set-up (no partner or anything to hold my feet down at the moment for Natural GHD) so I did my own WOD. Will do Friday's GB WOD on Saturday!

A little muscle up inspiration!
http://media.crossfit.com/cf-video/PracticeCrossFit_AshleyFirstMuscleUp.mov

2.11.09

My WOD:

Run 1 mile
50 squats
Run 800m
40 squats
Run 400m
30 Squats
Run 200m
20 squats

Finish with ab routine

2.10.09

This workout was so incredibly HARD-
GB WOD:

Perform four rounds:
20 Bucket Circles
30-60 seconds of Germans
40' Ag Walks

Finish with 2x10 Wrist Pushups

I did it in a total time of 19:15
I used to be good at bucket circles, but it is apparent that I haven't done them in a while! I did 15 each set instead of 20. For the Germans I did Planche pushups with my feet elevated about 18" on a mat. AG walks I used a board with wheels on it, so feet were up off of the ground a few inches, these are super hard!

2.9.09

GB WOD:

Perform 3 giant sets of each of the following:
embedded BL (1-2 reps) + OAC assisted (3-5 reps)
embedded PL (1-2 reps) + Strap HSPU on the XR (3-5 reps)
embedded FL (1-2 reps) + Body Levers (3-5 reps)
Finish with 10 Bridge Wall Walks

MOD:
Back Tuck Lever (8,6/6/6) + OAC on assisted PU machine -70# (3/3/3)
Frog Stand (15,15/20/16) + HSPU against wall (5/4/4)
Front Tuck Lever (8,6/6/6) + Body Levers, 1/3 of the way down (3/3/3)
*not enough time to do bridge wall walks..

2.6.09

GB WOD (part of it):

Ring Strength
3x10 Ring Pushups
3x10 Ring Rows
3x5 Ring Dips

*Very tired and body is fatigued/sore today.

2.5.09

GB WOD:

4 Rounds, 2-3 minutes rest between rounds
20 Deck Squat Jumps
30 Second Shuttle Run
Senders (about 8 jumps/boxes/hurdles)

*Didn't time each round individually, but took about 15 minutes total.
HARD!

2.4.09

Gymnastics Class:
Roundoffs x 10
Backbend/kickovers x 16 (started with 12 panels of mat down to 4)
Front Handsprings x 12 (on tumble strip onto port-a-pit)
Monkey Vault x 12
Back Handsprings x 7 (on wedge with spot)
Precision Jumps x 10 on low beams
x 10 on high beams
Abs/Conditioning:
2x 15 leg-lifts & 10 squat throughs
20 V-Ups
20 Lemon Squeezes
20 Side Bends
40 Twists
40 Arch-Ups
20 Hollow Rocks
Finish with 1 Rope Climb

Video of precision jumps across the beams.. I bailed on the last one. Mental.

2.3.09

GB WOD: (actually more like 2 of them combined)

15 minutes of HS Walking ladders (sets & steps: 2,2,2,3,3,3,4,3,4,1,2,6,4,3,7!)
2x5 SLS, 1x5 Jumping SLS

rest 3-5 minutes

2x6 Wall Pike Press HS
(1x6 Headstand Press, 1x6 Handstand against wall negatives)

3x5 GHR

Finish with 2x10 Wrist Pushups.

Here is a video of me doing 7 steps in a row on my hands (my best so far):

2.1.09

WOD:
Basketball- 1 hour
Stretch

This is me in August '08 trying to get my muscle up:

I was so close, and then I stopped training it
as much... NEED TO GET IT!!!!!!!