S.W.A.G.G. WOD LOG:

Work Out of the Day (WOD) log:

SATURDAY 12/15/12

A.     3-3-3-1-1-1
         Squat Snatch        
                                  Jared: 150 lbs
                                  Celest: 95 lbs

B.     As Many Rounds As Possible (AMRAP) in 12 Min:
         15 Deadlifts  (J: 155 lbs  /  C:  115 lbs)
         15 Deficit Push Ups
         15  Box Jumps  (J: 24"  /  C:  20")

SUNDAY 12/16/12
*Parther WOD with Ernie and Julia....aka: Team Jurnie....like the band =)*

A.     5x2 Touch n' Go (TnG)
         Squat Cleans (Guys: 185 lbs  / Gals:  115 lbs)

B.     TEAM WEACHTER vs. TEAM JURNIE: in "Mark of the Beast"
         ea. couple: 5x AMRAP IN 3min; alternate between work / rest
         6 Muscle Snatch (Guys: 75 lbs  / Gals:  55 lbs)
         6 KB Swings  (Guys:  70 lbs  /  Gals:  50 lbs)
         6 Burpees
 *check out our video posted "Mark of the Beast"

MONDAY 12/17/12
AMRAP IN 20 Min:
3 Dumbbell Thrusters (Guys: 35 lb db  / Gals:  25 lb db)
3 Chest to Bar Pull Ups (C2B)
200m Run
6 Dumblell Thrusters
6 C2B Pull Ups
200m Run
9...
9...
200...
and so on until 20min is up.
                                                              Jared:  Round 21 + 21 Thrusters + 15 C2B
                                                              Julia:  Round 21 + 21 Thrusters + 21 C2B+150m
                                                              Celest:  Round 21 + 200m + 18 C2B
                                                              Julie:   Round 21 + ?
TUESDAY 12/18/12
REST DAY

WEDNESDAY 12/19/12
A.     5-5-3-3-1-1-1
         Front Squat
                                   Jared: ? lbs

                                  Celest: 134 lbs

B.     5-5-3-3-1-1-1
         Press
                                   Jared: ? lbs

                                  Celest: 82 lbs

C.     5-5-3-3-1-1-1

         Bench Press

                                  Jared: 212 lbs

                                  Celest: 115 lbs

D.     6x5

         Ring Dips

E.     8x 30sec Work 30sec Rest:

        Double Unders

THURSDAY 12/20/12

4 ROUNDS FOR FUN:

400m Run

30 Sit Ups

20 Pistols-(one leg squats..alt legs)... We used rings to focus on form

10 Ring Rows

5 Ring Dips

FRIDAY 12/21/12

~Celest wanted to work out.. but chose to rest ...felt a cold coming on--sometimes rest is more important than working out.  Jared did the following:

AMRAP IN 12 MIN:

5 Squat Snatch (95 lbs)

7 Ring Push Ups

9 Box Jumps (24")

SATURDAY 12/22/12

REST DAY

SUNDAY 12/23/12

A.     FOR FUN:

         22 - 16 - 10 reps of:

         DB Weighted Step Ups (J: 35 lbs / C: 25 lbs)

         DB Push Press  (J:  35 lbs / C: 25 lbs)

B.   2 Mile Run  (J: w/ a 20 lb weight vest, C: no vest)

MONDAY 12/24/2012

A.     3x5 TnG 

         Squat Cleans (J: 175  /  C: 111)

B.     5x5 

         Box Squats  (J:  185  /  C:  ?)

C.     8 x 45sec Work :  75sec Rest

        Row Intervals

TUESDAY 12/25/12

"SWAGG'S 12 DAYS OF CHRISTMAS" WOD:

*see our posted video*

WEDNESDAY 12/26/12

REST DAY

THURSDAY 12/27/12

*Partner WOD with Team Jurnie...Guys vs. Gals

3  ROUNDS FOR TIME:

800m Run

30 Pull Ups

30 Front Squats (Guys: 125 lbs  /  Gals:  85 lbs)

30 Toes to Bar  

30 Power Cleans (Guys: 125 lbs  /  Gals:  85 lbs)

*Teams Ran the 800m together, but could partition the reps as they wish

                                   

                                                               Guys:  30:07

                                                               Gals:   31:40

FRIDAY 12/28/12

A.     *Partner WOD with Team Jurnie...Guys vs. Gals

          EVERY MINUTE ON THE MINUTE (EMOM) for 12 Minutes:

         TEAM A:

         5 Push Jerk (Guys: 135 lbs  / Gals:  95 lbs)

         7 cal Row 

...meanwhile...

        TEAM B:

        5 Deadlift (Guys: 265 lbs  /  Gals:  185 lbs)

        20 Double Unders

           *Partner 1 performs movement 1 while partner 2 performs movement 2 

             On the minute, partners switch with each other 

             This pattern is repeated for a total of 12 minutes.

             Then the TEAMs switch couplets and repeat the EMOM for 12 min

B.     3 x 50m Reverse Sled Pull then 50m Sprint Sled Pull (each person did 3)

             

                                                              CHECK IT OUT:

Ho HO Ho..... Merry Christmas!!!

The 12 Days of Christmas....

This is how we celebrate Christmas.... the workout goes down just like the song...

On the first day of Christmas..... 1...

On the second day of Christmas... 2... 1...

On the third day of Christmas... 3...2...1...

      ...and so on ... until...

the  twelth day of Christmas 12...11...   -   3...2...1.

The movements were:

1 Squat Clean ( 95 / 65 )

2 Ring Dips

3 Ring Rows

4 Burpees

5 Deficit Push Ups

6 Sit Ups

7 Pull Ups

8 Slam Balls ( 30 / 20 )

9 Box Jumps ( 24" / 20 ")

10 Double Unders

11 KB Swings ( 2, 1.5)

12 OH Squats ( 95 , 65 )

MEEERRRRRYYYYY CHRIIIIIIISTMASSSSS!!!!!!

Stay tuned for Christmas dinner at OUR house... YUM YUM!

The Mark of the Beast

Another way to hold yourself accountable is to work out with others.

I go through cycles in my own training.  Some times I enjoy working out by myself while other times I enjoy the camaraderie of working out with others.  Lately, I've really enjoyed working out with Jared and/or a group of gals.  It's been grrreeeaaat!!!!!

Yesterdays work out was hell-acious!  It's a good thing I had buddies to "suck it up" with.  The work out started with a strength/Olympic lift exercise.  We did 5 sets of 2 lifts working up to heavy doubles of Squat Cleans.  Boys VS Girls!

Then the real action started.  We ended up calling it, "The Mark of the Beast."

5 x AMRAP IN 3 MIN:
6 Muscle Snatches ( 75 lbs for guys / 55 lbs for gals)
6 KB Swings ( 70 lbs for guys / 50 lbs for gals)
6 Burpees (bodyweight)

Team Waechter vs Team Henry.  While one couple worked for 3 minutes the other couple rested.  We continued this craziness until both couples completed 5 sets a piece.  

It sounded decent on paper... but in reality it broke us off.  After the end of round 2 we were all secretly wishing someone else would call "chicken" and cap it at 3 rounds... of course, no one did and in the end we all felt it!

Get a buddy, get a trainer/coach, or join a class.  Get accountable and get after it!  Have fun.

Check us out!!!!

24 Day Challenge Progress

Follow my progress of my Advocare 24 Day Challenge on my Nutrition Blog...

http://eatclean321go.blogspot.com/ 

STARTING THE NEW YEAR WITH A CHALLENGE

Accountability.  It’s a word that I’ve been throwing around quite a bit lately.  It is part of the reason I started this blog.  I wanted to be accountable for my actions and also share my experiences with my friends, family, clients, etc.

This is such a festive and exciting time of year; college football, Halloween, Thanksgiving, Christmas, and New Year.  I LOVE IT!!!  However, the fun always seems to come with a price.  It’s the time of year I always seem to pack on my “hibernation” layer for the winter. 

This year I am changing the cycle and getting accountable.  I am committing to a 24 Day Challenge of cleansing my body from the remnants of all the fun filled Saturday’s and the Holiday treats and rebooting to the ME that feels, looks, and performs the best.  

I have set a goal to lose 8-10lb and 6-8” by the new year.  I am starting 2013 head on!

I have chosen to stay accountable by participating in Advocare’s 24 Day Challenge.  I started Monday, December 4th and will finish just in time for the new year.  If you are curious what the challenge is all about, check out this video.

I will be posting what I do and my progress as the days go by.    

Would you like a challenge?  If you need the accountability and want to join me, I would be more than happy to be your accountability partner.   Just email/contact me and I’ll get you going with a kit of your own and guide you in the right direction! 

Stay tuned to see how my first 3 days went!!...