Week 28

Monday, 7-18-2011

(CrossFit FiveStar)

WOD: "Running With FRAN!" 

For Time: 15:48

-800m Run

-21 Thrusters (50#)

-21 Pull Ups (Blue & Blue)

-400m Run

-15 Thrusters (50#)

-15 Pull  Ups  (Blue & Blue)

-200m Run

(800m run 4:16)

-9 Thrusters  (50#)

-9 Pull Ups  (Blue & Blue)

45 min Treadmill (planet fitness)

Week 27

Saturday, 7-16-2011
(CrossFit FiveStar)


Wod: Obstacle Course: 3 Times w/ 5min rest
Round 1     Round 2     Round 3
  6:17              5:09              5:04
-20 Stand ups
-20 KBS (26.5#)
-Ring Swings
- 20 sec Rope Hangs
-Army Crawl
-10 Wall Balls (10#)
-Army Crawl
-10 Wall Balls (10#)
-4 box hops (3-20" & 1-24")
-5 Tire flips
-Sprint to wall, touch and back


Thursday, 7-14-2011
(CrossFit FiveStar)


WOD:"Ledesma"
20 Min AMRAP of:    6 rd 20/0/0
-20 sec handstand holds
-5 toes to touch rinds
-15 Medicine Ball Cleans (14#)




Tuesday, 7-12-2011


45 min treadmill (planet fitness)


Monday, 7-11-2011

(CrossFit FiveStar)

WOD: 2 Five Min AMRAPS:  6 rd 3/0/0 = 258
Climb the Ladders!  
1) 5 Min AMRAP:
-1 Pull up (+1) (Blue & Red)
-2 Push ups (+2)
-3 Air Squats (+3)
1/2/3, 2/4/6, 3/6/9, 4/8/12, 5/10/15, 6/12/18
-Rest 1 Min-
2) 5 Min AMRAP: in reverse from number left off

30 min treadmill (planet fitness

Finished all with 15 seconds to spare

Week 26

Saturday, 7-9-2011

(CrossFit FiveStar)

WOD for Time:  13:21

-400m run

-25 hspu (pikes 1/2 box 1/2 floor

-25 Pull-Ups (Blue & Red)

-25 Push-Ups

-25 Air Squats

-400m run

Friday, 7-8-2011
(CrossFit FiveStar)

WOD: 3 Rounds Each 1 min AMRAP:  156

                            rd 1      rd 2     rd 3

-Cleans               18         19       17      
-Box Jumps        15         13       18
-Sit ups               16         20        20
-Rest                   49        52        55    = 156

Thursday, 7-7-2011
(CrossFit FiveStar)

STRENGTH: 1 rep max on power clean 85#

WOD: 3 Rounds For Time: 10:39

-30ft  Russian walking lunges (25#)

-20 Jumping Pull ups

-10 Wall Balls  (10#)

Wednesday, 7-6-2011

(CrossFit FiveStar)

WOD: 10,9,8...2,1 (10 to 1)

For Time: 8:42

-Dead lift   (95#)

-Push Press  (30#)

-Sit-up Variation - straight leg

Monday, 7-4-2011

(at home)

30 min step aerobics

3lb dumb bells during step

Week25

Saturday, 7-2-2011
(CrossFit FiveStar)


Wod: "Saturday gone bad"
3rds, 1min @ each exercise 
cumulative reps of all = 272
-Tire flips & jump ladder
-Straight leg situps
-pushups
-ring rows
-box jumps
-rest





Friday, 7-1-2011


30 min step aerobics (at home)
using 3lb dumb bells during step


Thursday, 6-30-20101
(CrossFit FiveStar)


WOD:3 Rounds For Time:  14:54
-400m Run
-20 Overhead Squats (50#)
-20 Leg Raise + Reach


Wednesday, 6-29-2011
(CrossFit FiveStar)


WOD: For Time   23:28
-150 Straight Leg Sit Ups
-100 Kettlebell Swings (35#)
-50 Box Jumps (20")
-1000m Run
*Complete in any order or rep scheme you want!


Monday, 6/27/2011   "Cindy" 
(CrossFit FiveStar)


20 Min AMRAP:  14 rds 5/10/3
-5 Pull Ups  (2 blue)
-10 Push Ups
-15 Squats

Week 24

Sunday, 6-26-2011

1 Hour Step Aerobics Class (LA Fitness)

Thursday, 6-23-2011

(CrossFit FiveStar)

WOD: For Time:  17:50

-150 Double Unders 

-15 Knees to Chest

-15 Back Squats (95#)

-15 Knees to Chest

-10 Back Squats  (95#)

-15 Knees to Chest

-5 Back Squats  (95#)

-150 Double Unders

Wednesday, 6-22-2011

(CrossFit FiveStar)

Strength: Squat Clean 5x35, 5x45

WOD: 15/1, 14/2, 13/3, 12/4.....1/15

Reps for Time of:  24:17
-Ring Dips 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
-Burpees    1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15

Monday, 6-20-2011

(CrossFit FiveStar)

Strength: Back Squat  3x95, 3x115, 6x125

WOD:  "Helen" 

3 Rounds For Time:  12:25

-400m Run

-21 Kettlebell Swings  (35#)

-12 Pull-Ups  (2 Blue)

Week 23

Sunday, 6-19-2011

1 hour Step Aerobics Class (LA Fitness)

Thursday, 6-16-2011

1 Hour Body Works Class  (LA Fitness) 

Wednesday, 6-15-2011 

1 hour body works class (LA Fitness)

Monday, 6-13-2011

(CrossFit FiveStar)

STRENGTH: overhead squats  30#x5, 40#x5, 50#x5

WOD: For Time:  12:28

-21 Overhead Squat (50#)

-42 Pull-ups  (blue & red)

-15 Overhead Squat (50#)

-30 Pull-ups  (blue & red)

-9 Overhead Squat (50#)

-18 Pull-ups  (blue & red)

Week 22

Sunday, 6 12 2011


1 Hour Step Aerobics (LA Fitness)


Saturday, 6-11-2011


1 Hour Boot Camp (LA Fitness)


Thursday, 6-9-2011


1 hour Body Works Class (LA Fitness)


Wednesday, 6-8-2011

(CrossFit FiveStar)

STRENGTH: 1 rep max Sumo Deadlift High Pull  75#

WOD: "Isabel"

For Time:  2:51

-30 Snatches (135/85)

CASH OUT: Hollow Position (Hangin, Laying, Standing)

Tuesday, 6-7-2011

(CrossFit FiveStar)

STRENGTH: Push Press 30x5, 50x5, 60x8

WOD: 4 Rounds for Time:  17:39

-400m Run

-20 Wallballs (10#)

-20 Abmat Sit Ups

Monday, 6-6-2011
(CrossFit FiveStar)


STRENGTH: Front Squat  45x5, 65x5, 85x5

WOD: For Time:  15:43
-20 Sumo Deadlift High Pull  (50#)
-30 Burpees
-40 Two-arm dumbbell ground-to-overhead  (15#)
-50 Toes to Chest
-100 foot Walking lunge with 25lb plate held overhead
-150 foot Sprint