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Old 07-20-2011, 03:15 PM   #31
Sarah Isel
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Re: Sarah's Progress Log

Tuesday 110301

"McCluskey"

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you've got a twenty pound vest or body armor, wear it.

Subbed a lot on this one due to time/equipment constraints. I really liked the work out I came up with!

3 RFT of:
9 t2b
15 burpee pull ups (bar @ reach)
21 pull ups (bar @ reach)
4 minutes of jump rope high knees as fast as possible

20:50

Also, I completed 3 burpees for day 3 of my 100 day burpee challenge!
(22/121/5'4")
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Old 07-20-2011, 03:16 PM   #32
Sarah Isel
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Re: Sarah's Progress Log

March 2, 2011
Wednesday 110302

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

3 RFT of:
400 M sprint on track
15 30# snatches (Still a newbie at this lift. Most were full squats, but not all)
9 handstand push-ups as far down as I can go
13:00

Day 4 of my 100 day burpee challenge: I did 4 burpees!
(22/121/5'4")
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Old 07-20-2011, 03:16 PM   #33
Sarah Isel
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Re: Sarah's Progress Log

March 3, 2011
Thursday 110303

Rest Day

Active rest day

Woke up feeling great so I did a moderate intensity jump rope/burpee work out in the park.

Then, I completed 5 separate burpees for day 5 of my 100 day burpee challenge.
(22/121/5'4")
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Old 07-20-2011, 03:17 PM   #34
Sarah Isel
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Re: Sarah's Progress Log

March 4, 2011
Friday 110304

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

Scaled to 5 rounds of:

-20 reps, 65# back squat
-Alternated lifting hands 20 times while in handstand against wall

9:59

Back squat felt good-I should go heavier next time.

I also did 6 strict burpees for day 6 of my 100 day burpee challenge!
(22/121/5'4")
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Old 07-20-2011, 03:17 PM   #35
Sarah Isel
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Re: Sarah's Progress Log

March 5, 2011
Saturday 110305

Shoulder Press 3-3-3-3-3-3-3

45-55-55-60-65-70(f)-65(push press on last rep)

65# is my old 1rm

I did some jump rope while running on the track just for fun.

I completed 7 burpees for day 7 of my 100 day burpee challenge.
(22/121/5'4")
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Old 07-20-2011, 03:18 PM   #36
Sarah Isel
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Re: Sarah's Progress Log

March 6, 2011
Sunday 110306

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

4 RFT of:
21 pull ups (small jump to initiate the up motion)
21 dips (feet assisted)
115# deadlift, 15 reps
walking lunge, 30 steps

22:05

Then, 3x10 weighted sit ups (25#), 10 t2b, and 8 burpees for day 8 of my 100 day burpee challenge.
(22/121/5'4")
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Old 07-20-2011, 03:19 PM   #37
Sarah Isel
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Re: Sarah's Progress Log

March 8, 2011
Tuesday 110308

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Yesterday: 9 burpees for day 9

Today: 10 burpees for day 10 of my 100 day burpee challenge.

WOD: I had no way of measuring 100M, so I did..
Ten rounds of:
14 sec all-out sprint
Rest 90 seconds
(f/121/5'4")
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Old 07-20-2011, 03:19 PM   #38
Sarah Isel
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Re: Sarah's Progress Log

March 9, 2011
Wednesday 110309

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

12 min AMRAP:
55# bench press
75# back squat

I have no idea how many rounds I did because I was interrupted 3 times by a guy who wanted to squat in the rack I was using. Best part was that when I came back to the rack 20 minutes after I finished my AMRAP both squat racks were empty and the same guy who interrupted me to use the rack was using the smith machine instead.
-next time I definitely should go heavier
(f/22/121/5'4")
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Old 07-20-2011, 03:20 PM   #39
Sarah Isel
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Re: Sarah's Progress Log

March 10, 2011
Thursday 110310

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

ook a yoga class tonight then did the WOD with assisted pull ups:

8 rounds

Also, I completed 12 burpees for day 12 of my 100 day burpee challenge.
(f/22/121/5'4")
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Old 07-20-2011, 03:21 PM   #40
Sarah Isel
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Re: Sarah's Progress Log

March 12, 2011
Saturday 110312

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

On a track 200M track, anchored sit ups (no ab mat), back extensions on globo-gym-thing-a-ma-jig:

1 mile run
100 sit-ups (I think I actually did 110 or 120)
100 back extensions (I think I actually did 110)
1 mile run

20:35
Both miles were sub 6:45
I absolutely loved this WOD!!

Also, yesterday I did 13 burpees for day 13, and today I did 14 burpees for day 14 of my 100 day burpee challenge.
(f/22/121/5'4")
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