Push Press/Clean/Squat

Buy in:

• 4X3 pullups
• 3 rounds: - :30 on/:30 off Jump rope

WOD:

• Push Press (16kg) 5:00 w/ :30 off
• Clean (14kg) 5:00 w/ :30 off
• Squat (14kg) 5:00 w/ :30 off
• Push Press (16kg) 5:00 w/ :30 off
• Clean (16kg) 5:00 w/ :30 off  
• Squat (14kg) 5:00 w/ :30 off

NOTES:
*Hard day today!  - I was a puddle of sweat at the end!!
* on all exercises, I switched after every 5 reps.
*Push presses went well
*Cleans were too easy with the 14kg (20RPM) so upped to the 16kg
*Squats good with the 14kg - 2nd round of squats were hard. Had to keep telling myself how much time was left and "worked the time". all squats were racked
* I was really happy with my form on all the exercises.

* next week, maybe no pullups in the warm up......?

Timed Sets

Heavy Day

Buy in:

• jumprope - white manila
• 3 rounds
• 30 seconds on/ 30 seconds off

WOD:

• Push Press (16kg)
• 5 rounds
• :30/:30 for 2:00 w/ 1:00 off - what was planned.....
• Ended up doing:
• 2 rounds - :30/:30 for 2:00 w/ 1:00 off
• 3 rounds - :30/:30 for 3:00 w/ 1:00 off
• 8 RPM

** definitely needed the 1:00 rest

• Swing (16kg/14kg)
• 4 rounds
• :30/:30 for 3:00 w/ :30 off
• 3 rounds with the 16kg
• 1 rounds with the 14kg

• Squat (14kg)
• NONSTOP 5:00
• rack squat
• switching sides every 5-6 reps
• last 20 seconds goblet squat

** HARD! 

Variety Day

Running the Bells

from b2d - see link above

Buy in:

• 3 rounds
• at the top of each minute:
• jump rope :30 seconds (white manila)
• 2 pullups 

WOD:

• Running the Bells
• 4 rounds
• 8kg up to 20 kg and back down to 8kg = 1 round
• HS swings
• 10 - 2 handed swings each bell
• set up bells as follows:
• 8kg
• 12kg 
• 14kg
• 16kg
• 20kg
• total swings: 330
• time: 14 minutes**

cash out:

• 3 rounds:
• 10 kte's (form was spot on!)
• 90 second mt. athlete abs

NOTES:
* fun workout. a definite do again!
* really works your grip!
** took a 20 second break after the 3rd round otherwise, went straight from bell to bell, no breaks in between.

RoP - variety day

Jane's workout
thanks Jane! =)

buy in:

• Jump rope 3 minutes to AC/DC's Runaway Train
• white manila

WOD:

•  21-18-15-12-9 reps of
• Box Jumps
• Kettlebell Deadlifts (16kg)
• Kettlebell Swings (16kg)
• Squats
• 50 jump ropes after every set of every exercise

cash out:

• 4X5 kte's

NOTES:
* great workout! a lot of fun and tough! 

RoP - variety day

TT: body weight 100 challenge

buy in:

• jump rope - white manila
• 3 minutes:
• 40 seconds on/ 20 seconds off

WOD:
body weight 100
* must finish in 9 minutes:

• 20 prisoner squats
• 20 pushups
• 10 jumps
• 10 pullups (assisted)
• 20 forward lunges - 10 each side
• 15 close grip pushups
• 5 chin ups (3 unassisted!)

TIME: 5:15

cash out:

• suitcase deadlift
• 24kg kettlebell
• 3x5r/5l

6 week SL and SV plan

week 1
tuesday - variety

buy in:

• jump rope - white manila
• 5 minutes total:
• 4 minutes - 30 on/ 30 off
• last minute - jumped the full minute

WOD:

• TGU
• 16kg
• 10 minutes
• 8l/8r

cash out:

• box jump tabata
• 16" box (haven't done these in FOREVER!)
• solid 9 jumps every round

NOTES:

* results in pink

RoP - HEAVY DAY

Heavy

buy in:

• jumprope 
• 2 minutes straight
• white manila

WOD:

• 5X3,5,7 c&p with pullups (14kg)

cash out:

• Swings (20kg)
• 9 minutes
• 30 seconds on/ 30 seconds off
• 4 rounds 2 handed
• 5 rounds 1 arm - switching when needed

NOTES:
c&p
* hard today
* rested 3 minutes between all ladders except - rested 4  minutes after the 4th ladder
* rested 1 minute between rungs 5 and 7 in ladders 2-5
* took 50 minutes
Swings
* used the 20kg since its a heavy day
* good - tough
* felt like I ran a marathon when I was done, I was really winded - in a good way

RoP - variety day

buy in:

• TGU
• 12kg
• 3r/3l

WOD:
Jump rope/Swings (12kg) /Push ups

• 50 jump rope
• 50 swings
• 50 push ups
• 40 jump rope
• 40 swings
• 40 push ups
• 30 jump rope
• 30 swings
• 30 push ups
• 20 jump rope
• 20 swings
• 20 push ups
• 10 jump rope
• 10 swings
• 10 push ups

cash out:

• 3X5 goblet squat (16kg)

NOTES:
WOD 
all swings- 1 arm swings
time: 13 minutes


* note - next week start working on OHS instead of goblet squat

RoP - variety day

RoP - special drill day

buy in:

• jumprope (white manila) nonstop
• to the entire song Voodoo by Godsmack (great song)
• 3+ish minutes

WOD:

• 1 legged press
• 10 X 1 (16kg)

cash out:

• In 5 minutes or less:
• 10 swings/ 1 burpee
• 10 swings/ 2 burpees
• 10 swings/ 3 burpees
• etc. till...
• 10 swings/ 10 burpees
• used 12kg
• TIME: 6 minutes

NOTES:
* 1 legged c&p hard since I just c&p'd at noon yesterday
cash out:
@#$%$# cash out!!! can't seem to hit 5 minutes!!
I did the push up burpee, 
maybe I should have just done a non push up burpee?

RoP - medium day

RoP

buy in:

• 2 minutes straight jumprope (white manila)
• 10 pushups
• 10 squats

WOD:

• 5X4 C&P with pullups (16kg)

cash out:

• Swings
• 4 minutes
• tabata

NOTES:
C&P
* realized this was the first time in a month I did a medium day in the early morning.....it definitely was a much tougher workout.
* woke up late/ got downstairs late - that also played a part in making the workout tougher.... knew I was on a time schedule! 
* made myself take 2 minute breaks between ladders 
* surprisingly left side went well, right side was wonky!
Swings:
* really rolled a 10, but didn't have 10 minutes (I was really late at this point) so I did a 4 minute tabata instead.

RoP - variety day

week 16 day 4
RoP - variety day

buy in:

• 3 minutes jumprope ( white manila rope- 2#)

WOD:

• TGU
• 16kg
• 10 minutes
• 8l/7r

cash out:
from crossfit 603

• 3 rounds for time:
• 30 double under (subbed 90 jumprope)
• 15 kte's

NOTES:
*TGU's looked good - fun! I miss  doing this exercise
*after the buzzer rang that 10 minutes was up, I did one more tgu on the right to even out my sides ;)
*cash out  - TIME: 5:20

RoP - double tabata

week 15 day 5
RoP - double tabata

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• double tabata
• alternate:
• jumprope  - 42-44 rotations
• box jumps (18") - 6,7,.8,8,8,8,8,8

cash out:

• 3 rounds
• 10 kte's
• 90 seconds Ab bridge (Mt. Athlete)

NOTES:
tabata:
* haven't box jumped in forever, so I lowered the box height
* counted the jumps and box jumps - numbers in bold above
* great workout!
Ab bridge 
* thanks GAYLE!! =)

• :30 seconds elbow side plank
• :30 seconds elbow plank middle
• :30 seconds elbow side plank

* the ab bridge was hard!!

this was a fun break in ETK this week. I enjoyed it, but I am ready to rock ETK next week =)