CLH - Saturday 06/30/12

WU:
3 rounds
5 squats
5 pass thrus
5 DB presses - 5#
1 Burpee


Skill work:
Sit-ups 5 x 8, resting :15
OHS


Deadlift
3-3-3-1-1-1
33 - 5
63
83
103
123
133
143



7 RFT of:
5 Ring Rows
5 Box Jumps, 1 mat
5 KB Swings, 15#

Rest 3:00

1 Down-back on the :30 x 10 rounds

Natalie - 07/05/12

WU:
5 jumping jacks
5 squats
5 pass thrus
5 ring rows

Back Squat
3 x 5 @ 53# (Get full depth each time)

5 rounds for time of:
10 Wallballs
10 Ring Rows
10 Jumping Lunges (scissor legs in air)
10 Ring Push-ups


Finale:
Hang on pull-up bar for total of 1:00

CLH - Thursday 06/27/12

WU:
2 rounds of:
10 Jumping Jacks
2 Burpees
10 Walking lunges
10 Push-ups

Press
3 x 5 @ 48# - got 2 (too heavy)
2 x 5 @ 40

L-sits
4 x 15 seconds

Sit-ups
Use towel/blue band 5 x 5 sets, resting :15

DU's
:30 on, :30 off x 4 rounds

4 RFT of:
7 Squats (45 only)
7 Push-ups HARD ONES (to the 15# bumper plates)
7 DB Thrusters, 5#
1 Down back
8:44

Natalie - 06/25/12

WU:
Dynamic stretching, alternating with:
5 squats/push-ups/pass thrus/walking lunges x 2

L sits - Do several short ones first
Tuck - last time 9, 7, 9, 10, 11 = 46 seconds
This time: Tuck - 12 seconds each time x 5 rounds

Deadlift
5-5-5-3-3-3
33 - warm up
53-5
63-5
73-5
83 -3 (last weight - got 5)
93-3 PR
103-3 PR

4 rounds for time of:
15 Box Jumps, 1 step
15 KB Swings, 10#/15# for 3/4 rounds
200m run

Finale:
30 Push-ups - great ones! Try no knees next time

CLH - Monday 06/25/12

Warm-up:
3 rounds of:
10 jumping jacks
10 walking lunges
10 push-ups
10 singles

Back Squat
3 x 5 @ 30# (Down to JUST a 45 and wallball!!!)

Deadlift
5-5-5-3-3-3
33 - warm up
63 - 5
83 - 5
103 - 5
113 - 3
123 - 3
133 - 3 (3 rep PR)

Pull-ups
5 x negatives (Blue band)

7 minute AMRAP of:
5 Wallballs, 7#, 9' target (Down to JUST a 45 and wallball!!!)
5 Push-ups (to CHS box tall way)
5 Ring Rows
10 singles
3 full rounds + 5 Wallballs + 5 Push-ups + 5 Ring Rows

Natalie - 06/21/12

With Lindy

WU:
Walk/jog to end of street and back, then
3 rounds of:
3 Burpees
6 Walking Lunges
9 Thrusters, broom, 15#, 15#

Press
3 x 5 @ 33# (last time got 4, 5, 4)
15 - 5
33 - 5, 5, 5

3 rounds of:
1:00 on, :30 off at each of the following:
Squats: 28, 30, 29
Ring Rows: 28, 32, 16 (light headed)
Lines (Driveway cracks) (20, 20, 18)
Push-ups: 20 (not full depth), 10, 10 (better depth)
If you fail to achieve the same reps in a given round for one exercise, at the end of the WOD you owe 1 burpee for each rep difference.

Finale:
2:00 in plank.

CLH - Tuesday 06/19/12

At Urban

WU:
Walk 5 minutes, increasing speed 
3 rounds of:
5 Squats
5 DB HPC - 5#
5 Push Press - 5#
5 NO WEIGHT Reverse Alternating Lunges
5 Singles

10 minute EMOM of:
3 DB HPC, 7.5 each
3 DB Push Press, 7.5 each
3 Reverse Alternating Lunges (each leg) (no weight) - down to foam roller

Rest 5:00

7 minute AMRAP of:
10 Singles
5 Wallballs, 8# medball, squat to blue thing, 45, 25# plates, plus 2# med ball.

Natalie - 06/18/12

WU:
3 x 10 each:
Push-up
Squat
Step-up
200m run

Squat
3 x 5 @ 53#
15-5
33-5
43-3
53-5,5,5 (Struggled with consistency in depth)

4 RFT of:
200m run
5 Wallballs, Green ball to 7' target
10 OHS, 15# (rounds 3, 4 switched to OH Walking Lunges with 10#)
15 Jumping Jacks
11:27

Finale: 30 Push-ups on 25,10 bumper plates

CLH - Saturday 06/16/12

At Urban

WU:
Walk .15 miles
5 wall push-ups
5 squats
x 3 rounds

Skill work:
DB HPC

20 minute AMRAP of:
400m run
10 Push-ups
10 DB HPC, 10# each
4 full rounds, plus .17 miles - got up to 4.2 mph

CLH - Thursday 06/14/12

WU:
3 rounds
6 Walking Lunges
5 Pass Thrus
4 Wall Push-ups
3 Squats
2 HPS - broom
1 Burpee

Skill work:
Double-Unders
L Sits
5 x 12 seconds

Press
3 x 5 @ 43

3 RFT of:
10 Thrusters, 15#
10 SDPH, 15#
1 Down-back

CLH Monday 06/11/12

WU:
Walk
Dynamic Stretching

3 rounds of:
2 Burpees
6 pass thrus

OHS - 15# bar
2 x 5 to 45, 25, 10, wallball

Squat
3 x 5 @ 48 (to 45, 25) New Depth!
33 x 5
43 x 5
48 x 3, 5, 5

15 minute AMRAP of:
5 Push-ups, KNEES (first time) to 45, 25, 10 (lower next time)
10 Pull-ups (ring rows)
15 Wallballs, Green ball to 45, 25, wallball
20 KB Swings, 5#
25 Singles
2 full rounds + 5, 10, 15, 18

Natalie Monday 06/11/12

WU:
Dynamic stretching
--Lunge and twist
--Spiderman
--Lunge and pullback
--Frankie
4 rounds of:
3 Burpees
6 Pass Thrus

Skill work:
OHS (up to 15# bar - lower back pain)

Deadlift - next time teach switch grip and get to 103 x 3
5-5-5-5-5
15 - 5
33 - 5
53 - 5
83 - 5
83 - 5

2 rounds for time of:
20 Ring Rows (Two bricks)
30 Push-ups (Knees - next time use bumper)
40 Sit-ups
50 Squats (25#, green ball)
1 full + 20 ring rows + 30 push-ups + 33 sit-ups

CLH Friday 06/08/12

Deadlift
3-3-3-1-1-1
33 (5) - 73 - 93 - 103 - 113 - 123 - 133

5 RFT of:
25 Push Presses, 15#
25 Singles
12:45

Finale: :30 plank knees and hands

Natalie Thursday 06/07/12

Natalie

WU:
3 rounds of:
200m walk/jog
5 Squats (25,10, volleyball)
5 Push-ups
5 Walking Lunges

Skill work:
L-sits x 5
Tuck - 9, 7, 9, 10, 11 = 46 seconds

Press
5-5-5-5-5
Broom-5
15-5
33-4
33-5
33-4

10 minute AMRAP of:
10 Wallballs, Green ball (Squat to 25, 10, VB)
10 Walking Lunges
10 KB Swings, 5#
4 rounds exactly

CLH Tuesday 06/05/12

Skill work:
L sits
5 x max hold - 10 seconds

Push-ups
Work on push ups to steps


Hills!

10 Sets of 1:00 of Hill walking/running. Rest time is the time it takes to walk back down, plus :30. Rested 2:00 between rounds 5 and 6.

Natalie Monday 06/04/12

Discuss exercise history and goals.
- Tone 


Walk 1 down back

5 knee push-ups

5 squats - Wallball

5 ring rows - Increasing length each time

5 pass thrus

Repeat total of 3 rounds

Back squat

5-5-5-5-5

Air, Broom, 15#, 33#, (lower target to 25, 10, Green), 33#, 33#

Baseline metcon:

400m run

15-12-9 reps of:

Squats - 25, 10, Green ball

Push-ups - Knees

Pull-ups - Ring Rows

400m run

12:43