2/8 @ 6pm


10 Minutes (on the minute)

4 Hang Squat Cleans

4 V Situps

4 Pullups


Muscle Up Practice
10 Minutes

Tabata Box Jumps (20/16)
Tabata Push-ups
Tabata Row
Tabata Sit-ups


METCON:  233 scaled to 17in. box jumps since they will likely be the death of me.  I hate you box jumps.  I hate you so bad.


2/2 @ 5pm


10 Minutes (on the minute)


4 Air Squats

4 V situps

4 Pullups


A1. Press

A2. Weighted Pull-ups

B. 3 Rounds for Time:
Row 200m

Alternate A1/A2 until complete. Then do three Rows with a 1:2 Work/Rest ratio.

Press – 55lbs/65lbs/75lbs (only did 3 reps at 75)/65lbs for last 2 reps

Pullups – thin red, purple and yellow bands.  I suck at pullups.  😦

Row – 44sec./46sec./46sec.

1/20 @ 0630


5 Minutes Double Unders

10 Rounds (on the minute)

2 Clean & Jerk

4 V Situps

4 Ring Dips


You have 20 minutes to find a new 1RM Clean and Jerk

3 Rounds:
You have 2 minutes to complete 10 thrusters (135/95), followed by AMRAP toes to bar.
Rest 1 minute
Thruster weight should be challenging — go heavy. If you do all sets unbroken in 25 seconds, you’ve obviously scaled too light.
Your score is total reps TTB.

Clean & Jerk: 105 lbs.

METCON Score:  36 TTB w/55 lb. Thrusters

Double unders are never a good start for me since I can’t actually do them.  Today I did, however, get 5 in a row…which is still awful, but quite good for me.  These things are like a series of unfortunate events:  first my bra starts letting the ladies out, then my pants start falling down, then I end up whipping myself with the damn rope (which really really does NOT feel good!), and finally I end up catching the rope on my pony tail.  What an awful thing for others to have to witness.

I’m happy with my clean & jerk weight today because I think it’s a new PR for me.  I was pretty sure I could get clean the weight up, but was unsure of getting it over my head.  85 and 95 lbs were both fairly easy and went up no problem.  When I went up to 105, I failed initially and had to syke myself out by adding the weight in smaller increments.  I added 2.5’s on each side to get up to 100 and got that up without too much of a problem.  Then added 1.25’s to each side and got up to 102.5 and that was still ok….and then added another 1.25 to each side to get me up to 105.  Got it up there, but it was def my max for the day.  Just found it interesting that I couldn’t do it initially, but when I added in the lower increments, I was able to get there.  Let this be a lesson (to myself) that we get 20 minutes to “work up” to a new 1RM for a reason.  Duh.

1/12 @ 6pm – “Annie”


5 minute DU practice.

Every minute, on the minute for 10 minutes:

4 Overhead Lunges (35lb barbell)

4 V Situps

2 Ring Dips (red & purple band)


Double unders
Sit ups

I don’t have my double unders yet (I can only do 1 or 2 in a row) so I scaled and did double the amount required as singles (i.e., 100-80-60-40-20).

Time:  9:41

I hope to improve on this next time.  The situps were killer after the first 45 or so….Seems like I should start doing situps a bit more regularly or they will continue to suck every time.

1/10 @ 6pm “2000m Row”


AMRAP 10 Minutes

5 Ring Dips

6 Pistols (3 each leg)

6  V Situps

Don’t forget to log your weights and times for comparison when we repeat in 3 months.


2000m Row

Time: 9:02