Helen

400 m run

21 kb swings (35 lbs)

12 pull ups

3 rounds for time

10:24 cut off 3 seconds

Blackjack

20 jumping pull ups - 1 push press

19 jumping pull ups - 2 push press

18 jumping pull ups - 3 push press

17 jumping pull ups - 4 push press

16 jumping pull ups - 5 push press

15 jumping pull ups - 6 push press

14 jumping pull ups  - 7 push press

13 jumping pull ups - 8 push press

12 jumping pull ups - 9 push press

11 jumping pull ups - 10 push press

10 jumping pull ups - 11 push press

9 jumping pull ups - 12 push press

8 jumping pull ups - 13 push press

7 jumping pull ups - 14 push press

6 jumping pull ups - 15 push press

5 jumping pull ups - 16 push press

4 jumping pull ups - 17 push press

3 jumping pull ups - 18 push press

2 jumping pull ups - 19 push press

1 jumping pull ups - 20 push press

Time: 13:35

THIS SUCKED!!!

feeling sick

500 m row

50 db deadlifts (25lb)

50 sit ups

500 m row

35 db deadlifts

35 sit ups

500 m row

20 db deadlifts

20 situps

time: 13:23 

This workout SUCKED!!!

7 Layers of Hell

7 db snatches each arm (20 lbs)

7 pull ups

7 burpees

7 rounds for time

time: 11:03

I took 2 minutes off of my time but for some reason I am not so sure that I did all seven rounds. So I am not think

Schmoke You

5 rounds for time of 

15 kb swing (35 lbs)

15 d-ball slams (12 lbs)

15 push press (65 lbs)

15 box jumps

time: 16:10 I dropped 35 seconds from my time! 

Wednesday

10 Hang squat cleans

50 single arm push press (25 each arm) 25 lbs.

8 HSC

40 push press

6 HSC

30 push press

4 HSC

20 push press

2 HSC

10 push press

Time was 10 something

Then spent the day in San Francisco with Melia, saw Wicked, went to Lululemon, the North Face outlet, the Ugg store and Cheesecake Factory. What a beautiful day!

Annie's Evil Twin

50

40

30

20

10

weighted lunges (2 20 lb dumbells)

situps

time: 10:34

Filthy Fifty

50 box jumps

50 jumping pullups

50 kb swings

50 walking lunges

50 kte 

50 push press

50 back extensions

50 wall ball

50 burpees

50 doubleunders

previous time was 39 something

Friday was 26 something

12,9,6,3

12 wallball

9 box jumps

6 pull ups

3 burpees

7 rounds

Time: 11:45

Sumo and Push Press

This workout sucked butt!

21 push press

21 high pulls

fence sprint

18 push press

18 high pulls

fence sprint

15 push press

15 high pulls

fence sprint

12 push press

12 high pulls

fence sprint

9 push press

9 high pulls

fence sprint

3 push press

3 high pulls 

fence sprint

time: 15:05

35 knees to elbows

Happy Birthday Heidi!

40 doubleunders

40 situps

40 o-head lunges (20 lbs)

40 doubleunders

40 o-head lunges

40 situps

40 doubleunders

Time: I will have to get back to you on that.

Feb. 4, 2009

Was really sore after Tuesday's workout (that happens when you don't workout for 2 weeks)

Then Wednesday we did 

15 db pushpress (20lbs)

12 pull ups

9 box jumps

200m sprint

5 rds for time

time: 13:41

Took a little break 

3x5 back squat

99 lbs for me. (I was still way to sore)

Hope today treats me better.

Been too long!

We did Slammin' Sammy this evening.

1 min jump rope

1 min d-ball slams (12 lb. ball)

10 rounds 

count number of d-ball slams

373 d-ball slams for me.

It felt good to workout after almost 2 weeks with nothing that was really cardio focused. We will have to see how tomorrow's workout turns out!