Week 8

Sunday, 2-27-2011


1 Hour Body Works class (LA Fitness)


Saturday, 2-26-2011


1 Hour Step Aerobics Class (LA Fitness)


Thursday, 2-24-2011


1 Hour body works class (LA Fitness)


Wednesday, 2-23-2011

(CrossFit FiveStar)

STRENGTH: Thrusters 60# [10]

WOD: For Time: 5:04

-30 Double Unders
-9 Thrusters (50#)
-9 Lateral Lateral Burpees (Over Bar)
-20 Double Unders
-6 Thrusters (50#)
-6 Lateral Lateral Burpees (Over Bar)
-10 Double Under 
-3 Thrusters (50#)
-3 Lateral Lateral Burpees (Over Bar) 


Tuesday, 2-22-2011
45 min on treadmill (planet)


Monday, 2-21-2011
(CrossFit FiveStar)
STRENGTH: 
Snatch Wendler Week 1 45# [8]

WOD: 21-15-9 Rep Rounds of:
-Left-Arm KettleBell Snatches (20#)
-Right-Arm KettleBell Snatches (20#)
-Pull-Ups (green band)

Week 7

Sunday, 2-20-211


1 hour step aerobics class (LA Fitness)


Friday, 2-18-2011


STRENGTH: Over Head Squats - 60# [6]
(CrossFit FiveStar)
WOD: “Dirty Thirty″
For time:  20:43
-30 Box Jumps (20)
-30 Jumping Pull-ups,
-30 Kettlebell Swings (35)
-30 Walking Lunges
-30 Knees to Elbows,
-30 Push Press (30)
-30 Back Extensions,
-30 Wallball Shots (10)
-30 Burpees
-30 Double Unders


Thursday, 2-17-2011


1 hour bodyworks class (LA Fitness)

Wednesday, 2-16-2011
(CrossFit FiveStar)
STRENGTH: Back Squat Wendler Week 1
85# [15]

WOD: "Explosive Duo"
Two 5 Min AMRAPs
1) -10 Box Jumps (24/20)
    -5 Ballistic Push Ups (10"/5")
1 Min Rest/Transition
2) -10 Straight Leg Sit Up
    -5 Lat Single Leg Jump Squats (6'/4') (L+R=10)
----------------------------------------------------------------------
1) 3rd 10/3          2) 4rd 10/3

SKILL: HSPU


Tuesday, 2-15-2011
35 minute treadmill (planet)


Monday, 2-14-2011
(Crossfit FiveStar)
WOD: "St. Valentines Day Massacre"
For Time: 20:12
-50 Wallballs (10)
-75 Kettelbell swings (26)
-100 Push Ups (New Standard)
-150 Sit-Ups
-200 Squats
-800 M Run

Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). We will scale the load overhead if necessary. Each time the bumper plate touches the ground, both partner must complete 20 burpees, in order to continue. The bumper plate cannot rest on any object or body part, it must be held over head. Exercises can be completed in any order.
        and
30 min treadmill (planet fitness)

Week 6

Sunday, 2-13-2011


30 min of Stepmill
nonstop alternating
3x10 assist chin-ups 3x12 assist dips then
3x12 lat pulldowns 3x12 peck deck fly
30 min Treadmill


Thursday, 2-10-2011
(CrossFit FiveStar)
STRENGTH: Front Squats 95# [8]
WOD:3 Rounds For Time:  8:14
-10 Deadlifts (105#)
-50 Double Unders
Rest
Tabata sit-ups = 10
         and
45 min treadmill (Planet Fitness)
hill program. 3.7 mph level 14


Wednesday, 2-9-2011


(CrossFit FiveStar)
STRENGTH:  Bench press  85# [5]

WOD: 12 Min AMRAP Of: 5rd 5/0/0 rx'd
-10 SDHP (65#)
-10 Lateral Burpees Over the Bar
-30 Seconds of Hollow Rocks


Monday, 2-7-2011


1/2 hour step aerobics w/ 3# dumbbells