Pat Korican's Training Journal

Tuesday – April 21, 2009

pattytrains — Wed, 22 Apr 2009 00:10:43 +0000

C2 Row : 12minutes TT

WOD:

6 ROUNDS FOR TIME:

30 Air squats
10 Pull ups chest to bar
5 Clean & Jerk 95lb.

50 GHD

Monday – April 20, 2009

pattytrains — Wed, 22 Apr 2009 00:09:11 +0000

C2 Row : 4000m

WOD:

30-20-10
Box Jumps
25lb dumb bell push press
Pull Ups

Sunday – April 19, 2009

pattytrains — Mon, 20 Apr 2009 03:42:12 +0000

Crossfit Endurance:

C2: 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on 10 sec off

WOD: (3 rounds)

25 Inverted burpees; start supine, kip to standing, kickup to handstand.
25 Pullups
25 Burpees

Saturday – April 18th, 2009

pattytrains — Sat, 18 Apr 2009 20:23:47 +0000

C2 Row – 2k TT

Navy Seals:

3 x 5 Turkish Get Ups 12kg
3 ROUNDS for time
400m run
25 Pull Ups
50 Push Ups
75 Sit Ups
100 Squats

Thursday – April 16, 2009

pattytrains — Fri, 17 Apr 2009 02:27:09 +0000

Running Clinic – Interval Training

Power Cycle – Lactate Threshold

O-Lifting

Progressive build – deadlifts
Cleans 45/65/85/95; tall clean squat; hang clean squat; power clean squat

WOD:

WarmUp: Box Squats & Row
3 rounds
5 DB full squat snatches (r/l)
10 KB Swing
15 Knees to Elbows
20 Box Jumps
Sprint to Jog

Wednesday – April 15, 2009

pattytrains — Thu, 16 Apr 2009 14:47:55 +0000

Revolution:

20 minute cycle – interval
10-9-8-7……
Back Squat (body weight)
Situps w/45lb. plate (looking through the hole)

WOD:

AMRAP 10 min
100 Jump Ropes
30 Air Squats
20 3-level Swings
10 OH Lunge Steps (r/l)
then…..5x
2 Turkish Get Ups 16kg
10 Flip Squats 16kg
15 Snatches (r/l) 16kg
20 Hand to Hand Swings

Tuesday – April 14th, 2009

pattytrains — Wed, 15 Apr 2009 02:43:05 +0000

CrossFit Endurance:

Run and C2 Rower workouts

90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

WOD:

“DT” CrossFit Main Page

Rounds of 5 for time
Dead Lift 155lb
Hang Power Clean 75/85lb
Push Jerk 75/85 lb
(moved up with weight)
Finished with 50 GHD:)

Monday – April 13, 2009

pattytrains — Tue, 14 Apr 2009 01:25:45 +0000

25 minute cycle – Interval Training

CrossFit Endurance:

1500m row – Damper at 9
Hill Row

WOD:

50 Burpee Pullups
21-15-9
Power Clean to racked lunge to push press – 75#
1500m following each evolution

Sunday – April 12, 2009

pattytrains — Mon, 13 Apr 2009 15:27:45 +0000

1 mile run/ 30 Squats / 30 KB Swings

WOD: x 10

10 Hang Clean Squats 75lb. to Push Jerk
18 Push Ups
50 Situps butterfly

Saturday – April 11, 2009

pattytrains — Mon, 13 Apr 2009 15:25:50 +0000

Run 3 Miles

WOD: x 10

6 Turkish Get Ups each arm 30lb.
10 GHD
1 Rope Climb
10 Deadlifts 135lb.
10 Back Extensions