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.

Week 15

Sunday, 04-24-2011


1 hour Step Aerobics (LA Fitness) 


Saturday, 4-22-2011
(Crossfit FiveStar)


STRENGTH: 

WOD: 4 Rounds For Time:
-10 Handstand Push Ups
-20 Kettlebell Swings (53/35)
-60seconds Hollow Rock


Thursday, 4-21-2011
(CrossFit FiveStar)


STRENGTH:

WOD: For Time:
Baseline Workout
-500m Row
-40 Air Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups


Wednesday, 4-20-2011
(CrossFit FiveStar)


STRENGTH: Deadlift
WOD:
Complete as many rounds and reps as possible in 20 minutes of:

-5 Power cleans (50#)
-10 Knees to chest
-15 Wall balls (10#') 


Monday, 4-18-2011
(CrossFit FiveStar)


STRENGTH: Back Squat   125# [8]

WOD: Three rounds for time of:  34:05

-100m Run
-50 Push-ups
-100m Run
-50 Sit-ups
-100m Run
-50 Squats
-100m Run
-50 Back extensions (Sub: Good Mornings)

Week 14

Sunday, 4-17-2011


1 hour bodyworks class (LA Fitness)


Thursday, 4-14-2011

(CrossFit FiveStar)

Strength: 1 RM strict press 65#


WOD: 10 Rounds For Time: (15 Min Cap) 
8  10/2/0

-10 Pull Ups   (blue & red band)
-10 Kettlebell Swings (35)
-10 Double Unders

CASH OUT: 3 Sets GHD Sit-Ups

Wednesday, 4-13-2011

40 min treadmill 3.6 mph hill program (Planet fitness)

Monday, 4-11-2011

(CrossFit FiveStar)

STRENGTH: Back Squat Wendler Week #1

WOD: "Murph's Twisted Little Brother" For Time:  24.42
-400m Run
-25 Handstand Pushups
-50 Ring Rows
-75 Lunges
-400m Run
-25 Pull-Ups
-50 Pushups (New Standards)
-75 Squats
-400m Run

Cash Out:
-30 Seconds Handstand 
-60 Seconds L-Sit
-90 Seconds Plank Hold

Week 13

Sunday, 4-10-2011

1 hour body works class (LA Fitness)

Saturday, 4-9-2011

(CrossFit FiveStar)

Strength: Chest Press 1 RM 105#

WOD: " Nancy"
Five Rounds For Time:  18:23
-400m Run
-15 Overhead Squats (95/65)

Thursday, 4-7-2011

(CrossFit FiveStar)

STRENGTH: Deadlift  New 1RM 160#

WOD: 21-15-9 Rep Round For Time Of: 7:11

-Burpees

-Knees to Elbows

SKILL: Kipping pull up

Wednesday, 4-6-2011

(CrossFit FiveStar)

WOD: CFG Open 11.3
Complete as many rounds and reps as possible in 5 minutes of: 12  0/0

-Squat clean 75#
-Jerk 75#

Monday, 4-4-2011

(CrossFit FiveStar)

STRENGTH: Back Squat 5,3,3,1,1,1 Find New 1RM  155#

                      (50%, 65%, 75%, 90%, 95%, 100+%)

WOD: 4 Rounds For Time:   9:52

-10 Dumbell Push Press Right Arm (25)

-10 Overhead Lunges

-10 Dumbell Push Press Left Arm (25)

-200m run