Day 94 : Nicole

I did this rowing ... and it sucked. Very badly ... rowing and pullups don't work.

AMRAP in 20mins:
- 400m Row
- Max Rep Pulls

Did a total of 39 pullups with black + green band ... then did another 42 ring rows ... 8 rounds total. So 3200m ... ouch!

Day 92 & 93 : Trifecta & Saturday Fun

Day 92 : Trifecta

I have been stuck on a 135lb Shoulder Press for SOOOOO long! Today I finally topped that ... here was the workout.

- Shoulder Press 1-1-1-1-1 reps
- Push Press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps

Here was the break down ...

Shoulder Press
95 - 105 - 125 - 135 - 140(5#PR)

Push Press
125 - 135 - 145 - 155(10#PR) - 160(F)

Push Jerk
135 - 145 ... I felt a groin pull during this set, so I called it quits.

Day 93 : Saturday Fun

I soooooo didn't want to shoe up for this today. But we did ... 9AM ... boy did I want to keep sleeping. But I'm glad I didn't.

Here was the WOD ...

800m Row
3 rounds:
- 20 kb swing 45#
- 20 step ups 18"
- 20 wall balls 20#
800m Row
100 sit ups

Finished it in 22:47 ... scheduled changed at work.

Going to start going to 6AM class, can't wait!

Day 91 : 30 mins of H311 ...

This was a fun one ... but tough!

Five rounds for reps of:
- 1 min - Wall Balls (20#)
- 1 min - Ring Rows
- 400m Row
- Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

I have NO idea what my numbers were ... didn't keep track, completely forgot too. But it was fun.

Day 88, 89 & 90 : "Push & Squat", Diane & "The Anchor"

Day 88 : Push & Squat

This was supposed to be "Push & Run" but I was doing it in the house so I modified it.

- 150 Pushups

Every time you stop ... you have to get up and do 10 Air Squats as quickly as possible.

Took me 11 rounds ... and about 20mins.

Day 89 : Diane

This is my go to Benchmark WOD. I love it ... a bit disappointing in my time, but it's because I did a harder position with my box pushups and also doing the 150 pushups the day before I was SORE!

Did it in 7:34.

Day 90 : The Anchor

This was an awesome workout ... I REALLY pushed myself on this WOD.

5 Rounds For Time
- 500m Row
- 105# Thruster - 3 Rounds / 95# Thruster - 2 Rounds

I had to drop weight because I was getting muscle spasms in my back and REALLY wanted to finish. I really went hard with it though and left it all on the mat.

Finished in 19:41.

Day 86 & 87 : "Get The Lead Out" & "Deadly Burpee""

Day 86 : "Get The Lead Out"

I couldn't make it to the box so I used my office's gym to do this WOD. Boy did I get weird looks when I was doing the squats ... I think I made them uncomfortable because they looked like they were sitting still compared to what I was doing. :-)

The WOD:

5 Rounds For Time:
- 400m Row (Used the elliptical machine @ .25miles per round)
- 50 Air Squats

All I have to say is ouch! Finished it in around 19mins.

Day 87 : "Deadly Burpee"

Made it to the box ... this was an awesome workout. I actually RX'd it!

5 Rounds For Time:
- 275lbs Deadlift
- 10 Burpees

I really pushed it at the end ... I left it all out there. Finished in 7:56.

Day 85 : "Tabata Something Else"

This workout sucked!

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are DB push press (30#), the second 8 are push-ups, the third 8 are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

My legs are basically unusable today ...

Day 84 : "Clean & Burp"

On paper ... this looked easy. It wasn't.

7 rounds for time:
- 10 Medball Cleans (20#)
- 10 Burpees

I did it in 12:43 ... it sucked.

Then I did Oly class ... and even after I did a leg heavy workout I PR'd for my 3 rep in Back Squat. My previous was 265 x 3 and tonight I did 275 x 3. GTs ...

Day 82 & 83 : At The Park & Mikee

Day 82 :

We wanted to take the kids to the part ... so on Thursday we did made up a WOD and let the kids play.

Here's what we did ...

AMRAP in 20mins :
- 5 Dips
- 10 Pushups
- 15 Squats
- 20 Suspended Knees to Chest

I completed 13 rounds and Marcy did 10 ... it was a pretty tough workout!

Day 83 :

Well, after a 4 day hiatus ... we did our first WOD in the NEW box! It's awesomely big ... and I can really see the potential and can't wait to add more members to our CFO family.

Anyway, this was a TOUGH one to get back into ...

Here's what we did ... for time:

- 1000m Row
- 25 Dumbbell Push Press (15#)
- 750m Row
- 50 Dumbbell Push Press (15#)
- 500m Row
- 75 Dumbbell Push Press (15#)
- 250m Row
- 100 Dumbbell Push Press (15#)

Finished it in 19:11 ... I was keeping up with OC for the first round ... but he blew me away after that ... I was glad to get under 20mins.