So I'm going to try a couple of GYM Jones WODS and mix them in with Jeanna's wods. We'll see how it goes.


POWER ENDURANCE

Workout:
3x5 Wall Squat
3x10 Squat
3x5 Goblet Squat @ 25#
3x10 Shoulder Dislocate
Then:
Work up to Heavy OHS
Then, Later:
15 minute ROW @ Easy Pace
Then:
15 minute ROW:
6 minute (10sec Hard/50sec Active Rest) +
1 minute Rest (i.e 0 watt pace) +
4 minute ROW (10sec Hard/50sec Active Rest) +
1 minute Rest (i.e. 0 watt pace) +
3 minute ROW (Hard)
Then:
10 minute Active Rest AirDyne
Then:
20sec AirDyne "All-out" +
2:30 Active Rest
Complete Rounds until you cannot raise calorie/average watt total
Then:
Cool Down

A1. Close Grip Bench Press - 5,3,2,5,3,2; rest 3 min
A2. CTB Chin Ups - 10 unbroken x 6; rest 2 min
********************************************************
Rifle Standards
9 shot Barrier Drill(Hasty Pie Corners)
*******************************************************
15,12,9,6,3 rep rounds for time:
B1. GHD Sit Ups unbroken
B2. Double Unders unbroken
*****************************************************
Pistol Standards

WOD Scaled down Courtesty of OPT

Warm up:
1 mile run

WOD:
1. Tabata sprints (8 rounds)
2. Tabata pullups
3. Tabata flutterkicks

Dry-fire work
(Jeanna - focus on 1 shot from the holster)
(Mark - focus on rifle standards)



NOTES:
Jeanna:
Shoulder therapy this morning - 1hour

January 25th 2011

Got a little behind in posting:

Jeanna and I just did a light get back in the routine thing.

Foam Roll for 5 minutes

Warm up:

3 Rds for Time:
25 Double Unders
25 Pushups
25 Kettle Bell Swings
25 Situp with 1,2 combo

time: Was around 10 minutes(neither one of us pushed it to hard)

Rest Day/Go to Lowe's and Hang up my Baracades

***********************************
Pistol/Rifle
Standards(10 Drills)
10 x 1shot x 1TGT
10 x 5/1shot x 1 TGT
10 x 2shots x 2 TGT
5 Malfuctions
5 Reloads

Work on getting of the X
************************************

Warmup:
Foam Roll/Stretch

3 x 2 minutes Rds Bas

Skill Work: Squat Clean

3-3-3-3
***********************************
WOD:

5 burpees
10 hang power cleans (95#/65#)
15 sit ups
5 rounds

Courtesy of Pinup Crossfit
***********************************
Pistol/Rifle
Standards(10 Drills)
10 x 1shot x 1TGT
10 x 5/1shot x 1 TGT
10 x 2shots x 2 TGT
5 Malfuctions
5 Reloads

Work on getting of the X

Monday 1/17/2011

Worked through Jeanna's course she's putting together with Vik. It was tough, needed some tweeks at the end but I think we found a winner. I will post after the class on saturday.

"Cindy Uses Barricade":

5 Pull Ups
10 Push Ups
15 Squats
5/1 drill at numbered baracade station (18 in total)

Modified Cindy and incorporated my baracade drill.

Thursday 01/13/2011

REST DAY: Went to the indoor range with Jeanna:

Focused only on accuracy with the pistol. I used the dummy round drill to work out her shot anticpation. Like I told her its not going to go away overnight but it does get smaller and smaller each time you shoot live. I only shot five rds cold but I put them into an area the size of a quarter at 7~10yrds so I was happy. Overall I think Jeanna was happy with her performance. I have a feeling a large training obstacle was hurdled and her progress is going to be incredible.

Warm up:
Foam Roll - 5 minutes

Active stretching (jumping jacks/high knees/butt kicks/lunges/squats/shoulder circles, etc)

500 M Row

WOD:
50 double unders
50 Defensive front kicks (alternating legs - on heavy bag)
50 Swings
50 Hooks (alternating arms - on heavy bag)
50 pushups
50 St punches (alternating arms - on heavy bag)
50 knees to elbows
50 ground and pound (st punches/elbows/head slams/hammer fists - on big pad on the ground)
50 push press - 25# DBs
50 tactical get ups (alternating sides from the ground)


Dry-Fire Work:
Pistol and Rifle Standards

Came home early from work and just decided to do the Crossfit ABW monday wod. I figured Ben and Shane are such pansies I would show them how a real man works out.

Part 1
Front squat
2x5 50%
2x4 60%
3x3 70%
2x2 80%
4x1 90% (of 1RM)

Part 2
3 rounds
20 box jumps (24,18)
10 power cleans (135,95)

Courtesy of Crossfit ABQ

Warm Up:

- Foam Rolling (5 minutes)

-Forward lunges

-High knees
-Butt kicks

-deep, slow squats

-shoulder pass-throughs with PVC

- Jump Rope work (3 minutes)

-Shadow boxing – 5 minutes (all combatives)

WOD:

Part 1:
10 sets of 10 (with 10 sec rest in between each set)

finish all 10 sets before moving to next technique

1. Thrusters – 65#

2. Pushups

3. V-ups

Part 2:

Row 1 minute at a fast pace; rest 10 sec

Repeat 10 times

Sat. January 8th 2011

20 Minute run on my toes.

50 CTB Pull Ups
50 Burpees

Any order

Warm up:

- Foam roll - 5 minutes

- Jumping Jacks
- forward lunge
- bear crawl
- high knees
- knee knockers
- squats


- Left Straight punches – 10 reps
- Right Straight punches– 10 reps
- Advancing Left Straight punches - 10 reps
- Advancing Right Straight punches – 10 reps
- Retreating Straight punches -10 reps on each side (switch stance and use lead hand only)
-Left/Right Straight punch combo – 10 reps

-20 switch knees
-15 strict pullups
-10 burpees

Workout: 3 minute rounds on Heavy Bag

Round 1:
- 1- 4 punching combos (hands only and a right-handed stance)
- immediately after 3 min round ends, do 30 KB swings - 40#
- 1 minute of Dry-Fire: 1 shot from high ready


Round 2:
- 1-4 punching combos and throw opposite knee at end of combo (in a right-handed stance)
- immediately after 3 min round ends, do 25 deadlifts - 155#
- 1 minute of Pistol Dry-Fire: 1 shot from the holster

Round 3:
- 1-4 punching combos - (hands only and in a Left-handed stance)
- immediately after 3 min round ends, do 20 pullups
- 1 minute of Pistol Dry-Fire: 2 shots/1 target from high ready

Round 4:
- 1-4 punching combos and throw opposite knee at end of combo (in a left-handed stance)
- immediately after 3 min round ends, do 15 sprawls
- 1 minute of Dry-Fire: 5/1 shots from high ready

Rest 5 minutes:
Dry Fire work: Rifle and Pistol Standards

Cool Down Stretches

Jeanna’s workout:(Mark has upper respiratory infection so he's on a rest day today)

Shoulder Therapy:

- shoulder and lat stretches on foam roller

- 12/10/8/6/12 – shoulder “hug a barrels” on foam roller – 6#s

- 12/10/8/6/12 – Triceps on foam roller – 6#s

-12/10/8/6/12 – Serratus pull downs on foam roller – 8#

- 20 girl pushups
-10 Ab ball walkout on hands

-Forward lunge – 10 each leg

-High knees – 20

-Butt kicks – 20

-Leg swings (forward/side)

Part 1:

Shadow Boxing – 3 x 2 minute rounds

1 min rest in between each round

Part 2:

1000 M Row (at damper setting 1 – first attempt at rowing since shoulder surgery)

Cool Down Stretch/foam roll

Dry Firing work

Jeanna shoulder therapy in the morning

- PT stretched out shoulder

- 12/10/8/6/12 – shoulder “hug a barrels” on foam roller – 6#s

- 12/10/8/6/12 – Triceps on foam roller – 6#s

-12/10/8/6/12 – Serratus pull downs on foam roller – 8#

- 20 girl push-ups (felt good – first time to do a push up since surgery on 10/20/10)

-10 Ab ball walkout on hands – felt good, very little pain in shoulder – also 1^st attempt surgery

*****************************************************************************

Warm Up:

- Foam Rolling (5 minutes)

-Forward lunge – 10 each leg

-High knees – 20

-Butt kicks – 20

-Leg swings (forward/side)

- Jump Rope work (3 minutes)

- Squats from fighting stance (1 minute) – switch stance at 30 seconds

- Combat get up (1 minute) – alternate sides each time (Jeanna only to get up on Right side because of shoulder surgery)

- Mtn climbers (1 minute)

- Left Straight punches – 10 reps

- Right Straight punches– 10 reps

- Advancing Left Straight punches - 10 reps

- Advancing Right Straight punches – 10 reps

-Left/Right Straight punch combo – 10 reps

- Plank (4 sets) (MARK ONLY – JEANNA TO DO CENTER PLANK ONLY)

1. Center -hold 30 seconds (rest 10 sec)

2. Lift left leg – hold 30 seconds (rest 10 sec)

3. Lift Right leg – hold 30 seconds (rest 10 sec)

4. Center -hold 30 seconds

Workout:

3 Rounds - 1 minute rest between each round:

- Stretch punch L/R combo with 5# DB – 1 min

- Ball Slams – 1min

-Front Groin Kick Rt leg only – 1 min

- Wall Ball – 20# - 1 min

- Front Groin Kick Left Leg only – 1 min

Jeanna shoulder therapy in the morning

- PT stretched out shoulder

- 12/10/8/6/12 – shoulder “hug a barrels” on foam roller – 6#s

- 12/10/8/6/12 – Triceps on foam roller – 6#s

-12/10/8/6/12 – Serratus pull downs on foam roller – 8#

- 20 girl pushups (felt good – first time to do a push up since surgery on 10/20/10)

-10 Ab ball walkout on hands – felt good, very little pain in shoulder – also 1^st attempt surgery

Warm Up:

- Foam Rolling (5 minutes)

-Forward lunge – 10 each leg

-High knees – 20

-Butt kicks – 20

-Leg swings (forward/side)

- Jump Rope work (3 minutes)

- Squats from fighting stance (1 minute) – switch stance at 30 seconds

- Combat get up (1 minute) – alternate sides each time (Jeanna only to get up on Right side because of shoulder surgery)

- Mtn climbers (1 minute)

- Left Straight punches – 10 reps

- Right Straight punches– 10 reps

- Advancing Left Straight punches - 10 reps

- Advancing Right Straight punches – 10 reps

-Left/Right Straight punch combo – 10 reps

- Plank (4 sets) (MARK ONLY – JEANNA TO DO CENTER PLANK ONLY)

1. Center -hold 30 seconds (rest 10 sec)

2. Lift left leg – hold 30 seconds (rest 10 sec)

3. Lift Right leg – hold 30 seconds (rest 10 sec)

4. Center -hold 30 seconds

Workout:

3 Rounds - 1 minute rest between each round:

- Stretch punch L/R combo with 5# DB – 1 min

- Ball Slams – 1min

-Front Groin Kick Rt leg only – 1 min

- Wall Ball – 20# - 1 min

- Front Groin Kick Left Leg only – 1 min