WOD 5/20/08

Warm-up: 3 x 75 Jump rope, 15 OHS, 15# Push press, Sampson stretch

8 x 20 sec Hanging L-hold (45 sec rest)

WOD: Cindy (rounds in 20 minutes)
5 Pull-ups
10 Push-ups
15 Squat

Rounds: 17 + 5 pull-ups

Finished 3 more rounds for pride to make it a full 20.

WOD 4/24/08

Warm-up:
1 block
10 ea pull-ups, push-ups, squats

Skills: Clean to Push-press (6-4-4-3-3-3)
95-115-125-135-145-145-145

WOD: 3 rounds for time
1 block
21 KB swings (20 kg)
15 Ball ball (20#)

Time: 14:05

Cindy: 5 rounds
Steady pace with no time and 10 sec rest

First Day at Primal Fitness Boot Camp

A parkour group met after our boot camp group today. Their WODs were insane: Bear crawling one-handed push ups, pull up-chin up switching, pull up to muscle ups. I felt sick just watching them. I made me want to elevate my fitness.

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Pretty moderate WOD with mostly skills work for the new people.

Warm Up: 3 sets
1 run around a city block
15 squats
10 pushup
5 pull ups (jumping)
1 sampson stretch (each side)

WOD: 10 minutes (max sets) - 1/2 Cindy
15 squats
10 pushup
5 pull ups
Sets: 5

Cool down:
Several yoga-type stretches

Personal Records

Cindy
12 -- 1/14/07
17 (+) --

Fran:
7:30 (chin-ups) -- 1/23/07
13:30 -- 1/16/07
23:45 (25# thrusters) -- 1/9/07

Mary
6 + 1 -- 1/18/07
4 + 15 -- 1/11

Quad Busters

Pull-up Madness
15 -- 2/13/07