Stations Workout

3 rounds x 1 minute stations;
1 minute rest between stations:

- Kettlebell swings (24/16 kg)
- Burpees
- DB goblet squats (40/25 lbs)
- Pullups
- Split Jumps
- Sandbag cleans (75/50 lbs)

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Another new workout, I liked it but I really need to strive to do better next time......

Round 1 ~ 60
Round 2 ~ 72
Round 3 ~ 60

Total: 192

5000/3000 lbs overhead for time

Using any lift and weight, or combination of lifts and weights, move a total of 5000 lbs (men) or 3000 lbs (women) from the floor to locked out overhead in the shortest time possible.

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This was a new workout....I liked it but my time was not great...I don't know how others were getting it done in 6 minutes and under....I will have to try harder next time!

I used a 60 lb barbell doing the clean and push press ~ 50 reps.

Time: 10:07

Wednesday 4/22/09 ~ Back Squats

Back squats
3-3-3-3-3

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Ahh.....Back Squats one of the many few lifts that I struggle with....but I continue to move forward and take on more weight, which is an accomplishment all in itself!

Last night I started with 125 lbs and did it relatively easy

2nd set was 135 lbs....heavy but not bad

3rd set I jumped to 155 lbs....still pretty pleased with my performance so I decided to go for a PR

4th set I jumped to 175 lbs to beat my last PR of 165 AND........I failed....DRAT!!!

5th set ~ I was still wanting a PR so I went down to 170 lbs and got one rep in...a new PR!!!

All in all, not a bad night....

Friday 4/10/09 ~ "Filthy Stations" - two rounds

Variation on the "Filthy Fifty": 1 minute stations; no rest between stations; 2 minutes rest between rounds.

- box jumps (24"/20")
- jumping pullups
- kettlebell swings (16 kg/12 kg)
- walking lunges - knees-to-elbows
- push press (45#/35#)
- back extensions
- wallballs (20#/16#)
- burpees
- double-unders
for total reps

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I was SO pleased to have done this workout as prescribed! This is a really tough workout but it was made especially tough because there was only Ellen and I there and two Coach's ~ Jonathan and Rich! My numbers were not great but considering how much attention was paid to form..I don't feel too bad about it.

Total Reps: 215

Tuesday 4/7/09 ~ WOD

3 rounds for time of:
- 7 Deadlifts (135/95#)
- 7 Squat cleans (135/95#)
- 7 Push presses (135/95#)
400 meter run

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This is a pretty cool workout...I did have to modify because of my wrist and quite honestly, I'm not sure that I could have done the 95# Squat Clean and Push Press...we will see next time this workout comes around.

Modifications:

65 lb Zucher Squats....wow these are tough little boogers....
65 lb push press....the first round it bothered my wrist a little bit but the second and third round were better.

Because I was going so low on the above...I tried to redeem myself a tad by doing 135 lbs on the deadlift. They felt pretty darn good.

Time: 15:04

WOD

30, 20, and 10-rep rounds of:
- KB swings (24/16 kg)
- KB Floor press (24/16 kg)
- KB Goblet squats (24/16 kg)
- Feet-to-sky
for time

Fun workout....I had to modify the Floor Press because of my wrist...I did 15 lbs dumbbells instead of 16 kg kettlebells.

Time: 14:27

Ellen still managed to beat me and that was doing the workout as prescribed....The girl is amazing!!

deadlifts!

3-3-3-3-3

I seemed to have hit a surge of improvement on deadlifts and I am beyond thrilled!

I am very pleased with my performance yesterday.....

I started at a weight higher then I have ever started before.....235 lbs for 3

I then moved up to 245 lbs for 3

Then onto 255 lbs for 3

I started to get nervous at 265 lbs and only got 2 in

I then asked Coach if I could go for a 1 Max PR and he agreed.......I was stoked when I got it!!! 1 rep at 275 lbs!!!! YES!!!

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