Week 5

Saturday, 02-05-2011


1/2 hour of step aerobics using 2 & 3 lb dumbbells


Friday, 02-04-2011


Did the workout at home. 
Substitute double wallballs for squat to over head press.

3 Rounds For Time: 16:30
-50 Double Unders
-30 Straight Leg Sit Ups
-20 squat/oh press w/two-15# dumbells


1/2 hour of step aerobics using 2# and 3# weights


Wednesday, 02-02-2011


STRENGTH: (CrossFit FiveStar)
 Weighted Pull Ups Blue band 1rep

WOD: "Put Your Hands Up!"
3 Rounds For Time: 7:32
-10 OHS (50#)
-Pull Ups (20 reps)
              And
1 hour Zumba class (LA Fitness)


Monday, 1-31-2011
WOD: "Yeah Burpees" (CrossFit FiveStar)
For Time & Weight: 10:36 at 50# for all lifts
-5 Snatches*
-10 Burpees
-15 SDHP*
-10 Burpees
-25 Deadlifts*
-10 Burpees
-25 Deadlifts
-10 Burpees
-15 SDHP
-10 Burpees
-5 Snatches

Week 4

Friday, 1-28-2011
(CrossFit FiveStar)
STRENGTH: 
Thrusters Wendler Week 1
60# fo 10reps

WOD: For Time:   26:19
-100 Pull Ups - green band
-100 Push Ups - knees
-100 Sit Ups
-100 Air Squats


Thursday, 1-27-2011


3 1/2 hours at work outside shoveling out and cleaning off cars.
45 min finish shoveling my parking area after work. 1/2 shoveling my walk way and where the plow plowed my car in. ran over the rest to shovel later.


Wednesday, 1-26-2011


30 minute step aerobics w/ 8" step & 3# dumbbells throughout (home)


Tuesday, 1-25-2011
(CrossFit FiveStar)
WOD: Complete as many rounds as possible
 in 20 minutes of: 5 rds 6/0/0/0
-6 Deadlift (100#)
-7 Burpee Pull-ups (jumping)
-10 Kettlebell swings (35#)
-Run 200 meters

Week 3

Sunday, 1-23-2011


1 hour body works class (LA fitness)


Thursday, 1-20-2011


WOD: "Jackie"  (CrossFit FiveStar) 
For Time:  11:29
-1000m Row
-50 Thrusters (45/30) - 30#
-30 Pull Ups - green band


Wednesday, 1-19-2011


1 hour body works class (LA fitness)


Tuesday, 1-18-2011

30 Min treadmill hill program level 14 speed 3.7. (LA fitness)


STRENGTH: Strict Press - 55# [6]   (CrossFit FiveStar)
  
WOD: 3 Rounds For Time:   21:10    (CrossFit FiveStar)
-15 Power Cleans (115/75) 
-25 Walking Lunges (45/25) 
-25 Burpees 
-15 Ring Rows

Week 2

Sunday, 1-16-2011


30 minute step aerobics with 8" step and 3# dumbells


Saturday, 1-15-2011


Strength: 1 rep max dead lift 155#

WOD: 5 Rounds For Time:  7:27  (CrossFit FiveStar)
-5 SDHP (45#)
-5 HSPU
-5 Chest To Bar Pull ups
-5 Push Press (45#)


Tuesday, 1-11-2011


30 minute step aerobics with 8" step and 3# weights


Monday, 1-10-2011


WOD: "Quarter Gone Bad"  (CrossFit FiveStar)
5 Rds For Total Reps Of:  77
-Thruster (135/85), 15 sec
-Rest 45 sec 
-Weighted Pull-Ups (50/15)
-Rest 45 sec
-Burpees, 15 sec
-Rest 45 sec

Week 1

Monday:
WOD: "Air Force One"    (CrossFit FiveStar)
For Time: 13:50   50# on all lifts
-20 Thrusters 
-20 Sumo Deadlift High Pulls 
-20 Push Jerks
-20 Overhead Squats 
-20 Front Squats 
~For every minute on the minute you have to perform 4 burpees.


Wednesday:        (CrossFit FiveStar)
WOD: 20 Min AMRAP of: 6 full rds and 5/10/0/20 (I went out of order)
-5 Burpees
-10 Wallballs -  10#
-15 KBS -  26.5#
-20 Sit ups


Thursday:
1 hour body works class (LA)


Saturday:
30 min step aerobic using 8" step and 3# dumbells  (home)


Sunday:
35 min step aerobics & 10 min abs