Natalie - 11/08/12

Warm up
1 Down back
3 Push-ups
6 Walking Lunges
12 Jumping Jacks

Squat
3-3-3-3-3
48-53-63-68-73 (PR)

"Barbara-ish"
4 RFT of, resting 2:00 between rounds:
20 Pull-ups (Ring Rows)
30 Push-ups (On Barbell)
40 Sit-ups
50 Squats
Round 1: 5:17
Rest 2:00
Round 2: 8:40
Rest 2:00
Round 3: 10:07
Rest 3:00
Round 4: 9:38

Finale - Stretch

Natalie - 11/5/12

Warm up
3 rounds
7 Squats
7 Light KB Swings
7 HPC (15#)

Push Press
5-5-5-3-3-3
33-38-43-48-53 x 2 - 53 x 1 (PR)

7 RFT of:
5 Deadlifts, 63#
10 Squats
5 Push-ups (On ground)
10 Ring Rows
14:37

Finale: 1:10 plank, rest 1:10. 1:00 plank, rest 1:00. :45 plank.

Natalie - 11/1/12

Warm up:
1 FAST down-back
3 Burpees
Burgener warm-up

Skill:
HPC
5-5-5-3-3-3
15-33-38-43-48-53(2+1)

Squat
5-5-5-3-3-3
33-43-53-58-63-68

Finale:
50 Push-ups in as few rounds as possible. Must touch chest to bar or it doesn't count.
GREAT REPS!
10, 10, 7, 6, 6, 3, 3, 3, 2, 1

Natalie - 10/29/12

Warm up:
Burgener warm up

Skill: Hang Power Clean

Push Press
5-5-5-5-5
33-38-38-43-43
GREAT FORM!

12 minute AMRAP of:
10 Sit-ups
10 KB Swings, 10#
10 33# squats to ball. No rep if no touch.
10 Pull-ups on bar
5 full rounds, plus 10 sit-ups and 8 KB swings. Round 3 no weight on squats.

Finale: 3 x :50 in plank. Rest same.

Natalie - 10/25/12

At Urban

Warm up:
Rowing lesson - 300 yards
10 push-ups
10 squats
row 300 yards

Pull-ups - 5 rounds of negatives

Elliptical - 9 x 1:00 on, 1:00 off. Cover max distance each round.
Level 5, 198 - 206 strides per minute.

Finale:
50 squats in fewest rounds possible (2 rounds)

Natalie - 10/22/12

Squat
5-5-5-5 (last set we didn't do due to low back pain)
33 - 48 - 53 - 58
VERY good squats.

5 RFT of:
1 down back
5 Burpees
10 Sit-ups
20 Step-ups
12:52

Finale:
:30 each, resting :30 between
Superman hold
Alternating leg/arm in plank
Leg lifts
Frog kicks (hurt her lower back)
Plain old plank

Natalie - 10/18/12

On track:
1/4 lap, 5 Push-ups, 5 Squats x 1 full lap.

In women's room:
DB Press
5-5-5-5-5
10-10-10-10-10#

Pull-ups
Natalie do reverse or lat pull-downs x 3 sets

E2MOM for total of 12 minutes:
Walking Lunges x 20
5 Push-ups
10 Squats

Finale:
Plank
3 x :45, resting :45 between

Natalie - 10/15/12

Back Squat
33 - 5
43 - 5
53 - 5 (high)
53 - 5 (high)
53 - 5 (better)

5 rounds NOT for time:
10 Ring Rows (lower)
10 Squats
10 KB Swings, 10#
10 Sit-ups
10 Push-ups

1 round Kunz Abs

Natalie 10/11/12

Natalie - 08/13/12

Squat
3 x 5 @ 53#

L sits
4 x 12 seconds

3 RFT of:
200m Med ball carry
15 Wallballs
10 Burpees
12:24

Finale:
10 PERFECT Push-ups

Natalie 07/19/12

Warm up

Skill:
HPC


Back Squat
3 x 5 @ 53 - Full Depth


10 minute AMRAP of:
5 Ring Rows
10 Push-ups (on barbell)
15 Squats


Finale:
Hold plank for 2 rounds of 1:00

Natalie - 07/16/12

Deadlift
3-3-3-1-1-1
33
63
83
93
103 (old PR)
113


4 RFT of:
10 1 arm DB GTO (5 each arm)
20 Wallballs
1 Down back
At some point, complete 50 sit-ups in the workout - you choose how you break them up.


Finale:
20 Awesome Push-ups

Natalie - 07/11/12

L Sits
4 x 15 seconds, resting :15


Push Press
5-5-5-5-5
Broom
15
33
38
43
48


"Tabata This"
:20 of work and :10 rest for 8 rounds of the following:
Pull-ups (Ring Rows)
Push-ups (Try barbell in rack)
Sit-ups (Blue Band)
Squats (35# and wallball)
Record your total number of reps (usually would be lowest number).


Finale: Stretches

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

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

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.

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

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

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

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