Sarah's Progress Log

[Sarah Isel]

January 31, 2011
Monday 110131

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

100# dl
sprints on a track

11:05
(22/121/5'4")

[Sarah Isel]

February 1, 2011
Tuesday 110201

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Thrusters: 60#, 45#, 30#
Pull ups: Slight jump, non-weighted

10:02

Then I did a quick 20 min jump roping/situp work out.
(22/121/5'4")

[Sarah Isel]

February 5, 2011
Saturday 110205

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Scaled: bar @ reach

Around 12 minutes-kept losing count but I think I did at least 105.
(22/120/5'4")

[Sarah Isel]

February 6, 2011
Sunday 110206

"Karen"

For time:
150 Wallball shots, 20 pound ball

Scaled: 10# ball to a target that was about 4' above my reach

8:45
(22/120/5'4")

[Sarah Isel]

February 8, 2011
Tuesday 110208

"Ledesma"

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Amrap in 20 min of:
5 Regular HSPUs
10 t2bar
15 10# med ball squat cleans

6 cleans shy of 9 complete rounds.

I attempted to do a jump rope workout after completing this wod, but my legs completely forgot how to jump rope after all of those cleans!
(22/120/5'4")

[Sarah Isel]

February 9, 2011
Wednesday 110209

Run 5K

Ran 10k outside: 46:54
10 degrees in Chicago today but it feels like -5

just for personal reference: route was harrison-ashland-roosevelt-michigan-harrison
(22/120/5'4")

[Sarah Isel]

February 10, 2011
Thursday 110210

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Scaled to 7 rounds of:
10 25# kb swings
10 45# power cleans
10 box jumps

12:20
(22/12/?5'4")

[Sarah Isel]

February 12, 2011
Saturday 110212

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

6 round + 10 jumping chest to bar pull ups. L-sits looked more like <

Lots of firsts today!!
First time on rings in a wod.
First two consecutive double unders
First (attempted) rope climb (I made it over half way up a 20 ft rope!!)
(22/120/5'4")

[Sarah Isel]

February 14, 2011
Monday 110214

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

10, 15, 20, 25, 30 (failed terribly on hang cleans and push press so had to go back to 25s for last set- also, push presses looked more like push jerks on this one)
(22/120/5'4")

[Sarah Isel]

February 16, 2011
Wednesday 110216

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

I used this wod to release some frustration/anger. Turns out KB swings are rather therapeutic..

5 RNDS of:
800M Sprint on track
30 KB Swings (35#)
30 assisted Pull Ups (small jump up to a bar that was at reach)

It was mentally tough to push through but- 36:30!!!

First sprint was around 3:25, last sprint was about 4 min flat.
(22/121/5'4")