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

Week 21

Sunday, 6-5-2011


1 hour bodyworks class (LA Fitness)


Thursday, 6-2-2011


1 hour bodyworks class (LA Fitness)


Wednesday, 6-1-2011
(CrossFit FiveStar)
Strength: Strict Press  30# x 5, 40# x 5, 45# x 10.


WOD: "Kicking and Screaming" Compare to 2-1-2011 
10 Rounds For Time: 19:36     (old time 
-10 Box Jumps (24/20)
-10 Push Ups (New Standard)
-10 V Ups

Tuesday, 5-31-2011

45 minute treadmill (PlanetFitness)

Monday, 5-30-2011

1 hour body works class (LA Fitness)

Week 20

Saturday, 5-28-2011
(CrossFit FiveStar)

WOD: Body Weight (155#)

Max number of Body weight back squats in 5 min (95#) = 65

1 min rest then

Max number of 1/2 body weight push press in 3 min (50#) = 37

CASH OUT: 500m Row  2:00

Thursday, 5-26-2011
(CrossFit FiveStar)


WOD: 12 Min AMRAP:  4 rd 10/8/0  rx'd
-10 Kettlebell Swings (35#)
-20 Box Jumps (14")
-30 Double Unders

CASH OUT: 2 Min Hollow Rock


Wednesday, 5-25-2011
(CrossFit FiveStar)


Strength: Deadlift  95#x5, 115#x5, 130#x5


WOD: 5 to 1 for Time: 10:32
-Wall Walks  (hip chalk line)
-Man Makers (15#)
-Walking Lunges (25#)

CASH OUT: 1 Mile Run = 8:44


Monday, 5-23-2011

(CrossFit FiveStar)

STRENGTH: front Squat

WOD: For Time:  11:11

100 Overhead Squats (50#)

10 Toes to Bar * (Penalty if the bar comes down from overhead) (40 toes to shoulders)

CASH OUT: Tabata Push Ups = 8

Week 19

Saturday, 5-21-2011

(CrossFit FiveStar)

STRENGTH: Strict Press

WOD: For Time:  19:03

-21 burpees

-21 kb swings (35)

-200 m run

-21 push –ups (new standard)

-21 SL sit-ups

-200 m run

-15 Burpees

-15 kb swings (35)

-200 m run

-15 push –ups (new standard)

-15 SL sit-ups

-200 m run

-9 burpee

-9 kb swings (35)

-200 m run

-9 push –ups (new standard)

-9 SL sit-ups

-200 m run

Wednesday, 5-18-2011

(CrossFit FiveStar)

STRENGTH: Sumo Deadlift High Pulls 1 rep max 80#

WOD: 3 Rounds For Time:  20:45

-20 Straight Leg Sit-ups

-10 Overhead Squats (50#)

-20 Ring Rows

-30 Walking Lunges

-40 Mountain Climbers

Monday, 5-16-2011
(CrossFit FiveStar)
STRENGTH: Front Squat 75x5, 85x5, 95x8

WOD: For Time:  11:15
-5 Pike Pushups
-10 Front Squats (65#)
-15 Knees to Chest
-20 Double Unders
-25 KB Swings (35#)
-30 Wallballs (10#)
-25 KB Swings (35#)
-20 Double Unders
-15 Knees to chest
-10 Front Squats (65#)
-5 Pike Pushups

Week 18

Sunday, 5-15-2011


1 hour body works class (LA Fitness)


Friday, 5-13-2011

Strength: Practice Thrusters and 14# wall balls


WOD: 3 Rounds For Time:  12:21
-400m Run
-21 Kettlebell Swings (35#)
-12 Pull Ups


(Horsham Athletic Club) Back and treadmill

Thursday, 5-12-2011

(Horsham Athletic club)

Shoulders and treadmill ran 1.5 miles

Wednesday, 5-11-2011

(CrossFit FiveStar)

 WOD: 15 Min AMRAP Ladder:  12 rd 100/9/0
-100m Run
-2 Squat Clean (50#)
-2 Push Jerk (50#)
-100m Run
-4 Sq. Cleans
-4 Push Jerks
Continue Up the Ladder ......
-Start with 100 m Run
-6-->8,10,12,14... Squat Clean
-6-->8,10,12,14... Push Jerks

Monday, 5-9-2011

(CrossFit FiveStar)

STRENGTH:  week 4 backsquat

WOD: 20 Min AMRAP:  65
-400m Run
-Max Pull Ups (Unbroken)

Start with run, do as many unbroken pullups you can, then run and repeat. Score is cumulative pullups.

Week 17

Sunday, 5-8-2011
(Horsham Athletic Club)


30 min on Step mill
1 set preacher curls
1 set super incline press
1 set roman chair
1 set military press


Thursday, 5-5-2011
(CrossFit FiveStar)

STRENGTH: Chest Press  70x5, 80x5, 90x3

WOD: For Time:  27:03 

26.5# for all runs, swings and cleans

-800m Run w/ Kettlebell (26.5 #)

-8 Kettlebell Swings (26.5#)

-8 Squat Cleans (26.5#)

-600m Run

-16 KBS

-16 Sq. Clean

-400m Run

-24 KBS

-24 Sq. Cleans

-200m Run

-32 KBS

-32 Sq. Cleans

Wednesday, 5-4-2011
(CrossFit FiveStar)


STRENGTH: Deadlift 100X5, 120X3, 130X10

WOD: 5 Rounds For Time: 13:58
-7 Burpees Box Jump Over
-9 Knees to Elbows
-15 Handstand Push Ups

CASH OUT:  800m Run 


Press workshop with mini Wod


Tuesday, 5-3-2011


Deadlift workshop (CrossFit FiveStar)


Monday, 5-2-2011
(CrossFit FiveStar)


STRENGTH: Back Squat Wendler

WOD: "Air Force One" 
For Time:    New Time: 11:45  / Jan. 2011 old time: 13:50
-20 Thrusters (50#)
-20 Sumo Deadlift High Pulls (50#)
-20 Push Jerks (50#)
-20 Overhead Squats (50#)
-20 Front Squats (50#)
~For every minute on the minute you have to perform 4 burpees.
~Start with 4 Burpees, then Thrusters


Squat workshop with mini WOD

Week 16

Sunday, 5-1-2011


1 hr step aerobics class (LA Fitness)


Saturday, 4-30-2011
(CrossFit FiveStar)
Strength: Shoulder Press - 40x3, 45x3, 50x8


Wod 5 rounds for time: 19:16
-200m Run
-50 Air Squats
-20 SitUps
-10 PushUps (new standard)




Thursday, 4-28-2011
(CrossFit FiveStar)

STRENGTH: Make Up Day!

WOD: 10 Min AMRAP: 

-5 Burpees

-10 Box Jumps (16" Full Foot)

-15 V-Ups

CASH OUT: 50 KBS  (26.5#)

Wednesday, 4-27-2011
1 hr Latin Heat Aerobics class (LA fitness)
1 hr Bodyworks class (LA fitness)
45 min treadmill (planet fitness)


Tuesday, 4-26-2011


30 min circuit traing & 20 min treadmill (planet fitness)


Monday, 4-25-2011
(CrossFit FiveStar)


STRENGTH: Back Squat - 105lb x 5, 120lb x 3, 130lb x 5

7 min AMRAP Ladder of:
-3 Thrusters (50) Completed
-3 Chest to Bar Pull-Ups (blue/red)  completed
-6 Thrusters - completed
-6 CTB Pull-Ups - completed
-9 Thrusters - completed
-9 CTB Pull-Ups  - completed
-12 Thrusters - completed
-12 CTB Pull-Ups - completed
-15 Thrusters         (8)
-15 CTB Pull-Ups  (0)
Continue As High up the Ladder as you can in 7 mins.