20081228: "Angie"

20081228 0500hrs (near end of 12hr night shift)
WOD081225: "Angie": For time 100PU, 100 Push Ups, 100 Sit Ups, 100 Squats.
Did 70PU, 30 Jumping PU, 70 Push-Ups, 30 Push-Ups from knees, 100 Sit Ups and 100 Squats,
t = 28:46

20081228: "Angie"

20081228 0500hrs (near end of 12hr night shift)
WOD081225: "Angie": For time 100PU, 100 Push Ups, 100 Sit Ups, 100 Squats.
Did 70PU, 30 Jumping PU, 70 Push-Ups, 30 Push-Ups from knees, 100 Sit Ups and 100 Squats,
t = 28:46

20081225: "Eva"

20081225 1600hrs
WOD081223: "Eva": Five rounds for time of: Run 800m, 30 CFKB Swing (32kg), 30 PU
Did 4 rds of 800m run, 20 PUs and 30 CFKB Swing (24kg)
43:54 = 9:54 + 11:11 + 11:38 + 11:11
Runs in the snow and ice, -12C
http://www.mapmyrun.com/route/ca/ab/sundre/962918491600

20081223: "Cindy"

20081223 0515hrs (near end of 12hr night shift)
WOD081221: Cindy: AMRAP 20mins of 5 PUs, 10 Push Ups, 15 (air) Squats
12 rds + 4 PUs
PUs done on a suspended 2x4 in a doorway. Interesting way to change it up...no other alternatives for PUs as I forgot the rings at home.
93kg at time of WOD on the scale I use as my baseline.

20081223: "Cindy"

20081223 0515hrs (near end of 12hr night shift)
WOD081221: Cindy: AMRAP 20mins of 5 PUs, 10 Push Ups, 15 (air) Squats
12 rds + 4 PUs
PUs done on a suspended 2x4 in a doorway. Interesting way to change it up...no other alternatives for PUs as I forgot the rings at home.
93kg at time of WOD on the scale I use as my baseline.

20081221...4 x 800m runs

20081221 2200hrs
WOD081220:
Four rounds, each for time of: 800 meter run, rest prn
3:56, 4:00, 4:07, 4:02
Notes: -20∘C (-28 with windchill), snowing, snow/ice cover

20081221

20081221 2200hrs
WOD081220:
Four rounds, each for time of: 800 meter run, rest prn
3:56, 4:00, 4:07, 4:02
Notes: -20∘C (-28 with windchill), snowing, snow/ice cover

20081220

20081220 2245hrs
WOD081219: “Filthy Fifty”
For time:
50 Box jump, 24 inch box (Sub’d 22“ box)
50 Jumping pull-ups (Sub’d Push Ups)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (Sub’d Sit Ups
50 Push press, (20kg)
50 Back extensions (missed for some reason...I wondered why it was so short)
50 Wall ball shots, (Sub’d 20kg Thrusters)
50 Burpees
50 Double unders (Sub’d Tuck Jumps)
t = 32:03
Those push ups seemed to kill the burpees and PP/Thrusters.

20081220: "Filthy Fifty"

20081220 2245hrs
WOD081219: “Filthy Fifty”
For time:
50 Box jump, 24 inch box (Sub’d 22“ box)
50 Jumping pull-ups (Sub’d Push Ups)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (Sub’d Sit Ups
50 Push press, (20kg)
50 Back extensions (missed for some reason...I wondered why it was so short)
50 Wall ball shots, (Sub’d 20kg Thrusters)
50 Burpees
50 Double unders (Sub’d Tuck Jumps)
t = 32:03
Those push ups seemed to kill the burpees and PP/Thrusters.

20081215

WOD081215:
5rds for time of 5 DL (275lbs, sub’d 110kg (242lbs or 88% of Rx)), 10 burpees
7:01
Did inside house due to -23C weather.

20081208

20081208 1330hrs
Quick warm up, then:
Tabata (no rest between rounds, 8 rounds of 20secs of work followed by 10secs rest per mov’t) Push ups, CF Kettlebell swings (16kg), Sit ups (anchored) and air squats.
Push Ups: 17, 13, 10, 8, 4, 4, 4, 4 (total of 64...bit of fly-and-die)
CFKB Swings: 11, 12, 11, 10, 11, 11, 11, 11 (total of 88)
Sit Ups: 10, 10, 10, 10, 10, 9, 10, 10 (total of 79)
Air Squats: 15, 13, 14, 13, 13, 13, 12, 14 (total of 107)

20081204

20081204 1500hrs
WU with 3 rds of 15 OHS (pvc), 15 sit ups, 15 romanian DL (16kg)
WOD081204: Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Sub’d a 16 kg KB. All lunges with KB passing between the legs, swings CF KB style.
t = 5:34 = 1:04 + 1:11 + 1:04 + 1:08 + 1:05

20081203: "Fran"

20081203 1300-1400hrs
800m warm up/down runs
CFWU 15 x 3 (sit ups, 20# good mornings, 5 x 2 PUs, 10 push ups, 10 x 3 ring dips)
“Fran”:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (sub’d 30kg)
Pull-ups
t = 8:47
-8C out! Brrr!
Also got that head-lamp! Bring on the dark!