Workout:
CrossFit
Warm up
Bench Press
5-5-5
80, 85, 90(3)
WOD
10 rounds
10 box jumps- 20 inch box
10 pull ups- NO BAND!
Time- 20:22ish
Would've finished faster if my hands hadn't ripped apart the last 3 rounds! I did much better than I thought I would. The pull ups weren't hard, just killed my hands.
Tuesday, November 30, 2010
November 23, 2010
Work Out:
CrossFit
Warm up
WOD
3 rounds
40 KB swings
30 KB clean and jerk
20 KB alternating swings
10 Turkish get ups with KB
with 25 lb. KB
Time- 24 or 27 minutes??
CrossFit
Warm up
WOD
3 rounds
40 KB swings
30 KB clean and jerk
20 KB alternating swings
10 Turkish get ups with KB
with 25 lb. KB
Time- 24 or 27 minutes??
November 22, 2010
Workout:
CrossFit
Warm up
High Pull
5-3-1-1-1
75, 85, 90, 100(f), 95
WOD
5 rounds
10 high pulls- 45 lbs.
10 thrusters- 45 lbs.
Time- ??
CrossFit
Warm up
High Pull
5-3-1-1-1
75, 85, 90, 100(f), 95
WOD
5 rounds
10 high pulls- 45 lbs.
10 thrusters- 45 lbs.
Time- ??
November 19, 2010
Workout:
CrossFit
Warm up
Thruster
5-3-1-1-1
65, 75, 85, 95(f), 95
WOD
Reverse Jackie
30 pull ups- yellow band
50 thrusters- 45 lbs.
1000 meter row
Time- 12:??
CrossFit
Warm up
Thruster
5-3-1-1-1
65, 75, 85, 95(f), 95
WOD
Reverse Jackie
30 pull ups- yellow band
50 thrusters- 45 lbs.
1000 meter row
Time- 12:??
November 18, 2010
Workout:
CrossFit
Warm up with butt kicks, lunges, frankensteins
WOD
5 rounds of
40 double unders or 80 singles and 10 burpees (DU for me)
30 air squats
1 lap farmer's carry with 25 lbs.
Time- 21:21
CrossFit
Warm up with butt kicks, lunges, frankensteins
WOD
5 rounds of
40 double unders or 80 singles and 10 burpees (DU for me)
30 air squats
1 lap farmer's carry with 25 lbs.
Time- 21:21
Wednesday, November 17, 2010
November 17, 2010
Workout:
CrossFit
Warm up with lunges, butt kicks, 10 push ups, 10 jumping jacks, toe touches, hip stretch thingys
3-3-3
Push Press
warmed up with 65, then 85, 90, 95 (1)
WOD
Time Ladder
Push Press and Lateral Hops
12 rounds
CrossFit
Warm up with lunges, butt kicks, 10 push ups, 10 jumping jacks, toe touches, hip stretch thingys
3-3-3
Push Press
warmed up with 65, then 85, 90, 95 (1)
WOD
Time Ladder
Push Press and Lateral Hops
12 rounds
November 15, 2010
Workout:
CrossFit
Warm up
5-5-5
Dead Lift
125, 135, 145
WOD
21-15-9
Deadlift- 115 lbs.
Box Jumps- 20 inch
Push Ups- on toes
Time- 9:46ish?
I was the last to finish. Oh well...I hate deadlifts, but at least I'm getting better at them! And I did all my push ups on my toe and my box jumps were faster.
CrossFit
Warm up
5-5-5
Dead Lift
125, 135, 145
WOD
21-15-9
Deadlift- 115 lbs.
Box Jumps- 20 inch
Push Ups- on toes
Time- 9:46ish?
I was the last to finish. Oh well...I hate deadlifts, but at least I'm getting better at them! And I did all my push ups on my toe and my box jumps were faster.
Saturday, November 13, 2010
November 15, 2010
CrossFit
Warm up with frankensteins, lunges, bear crawl, butt kicks
Partner WOD with Jessica
300 slam ball- 12 lbs- (25/150)
200 KB swings- 35 lbs- (20/100)
100 wall ball- 14 lbs- (10/50)
50 burees- (10/30)
Time- 24:43?
Warm up with frankensteins, lunges, bear crawl, butt kicks
Partner WOD with Jessica
300 slam ball- 12 lbs- (25/150)
200 KB swings- 35 lbs- (20/100)
100 wall ball- 14 lbs- (10/50)
50 burees- (10/30)
Time- 24:43?
November 12, 2010
CrossFit
Warm up
5-5-5
Strict Press
Warmed up with 45 then
50, 55, 60- had to really fight to get the last one up
WOD
2k rowing time trial
8:42"
Warm up
5-5-5
Strict Press
Warmed up with 45 then
50, 55, 60- had to really fight to get the last one up
WOD
2k rowing time trial
8:42"
Tuesday, November 9, 2010
November 8, 2010
Workout:
CrossFit
Warm up with butt kicks, walking toe touches, lunges, 3 rounds of 10 air squats, push ups, sit ups on toes.
Back Squat
5-5-5
75, 90, 100
WOD
3 rounds of
30 KB swings- 35 lbs.
25 wall ball- 14 lbs.
20 pull ups- yellow band
Time: 15:36
CrossFit
Warm up with butt kicks, walking toe touches, lunges, 3 rounds of 10 air squats, push ups, sit ups on toes.
Back Squat
5-5-5
75, 90, 100
WOD
3 rounds of
30 KB swings- 35 lbs.
25 wall ball- 14 lbs.
20 pull ups- yellow band
Time: 15:36
Saturday, November 6, 2010
November 6, 2010
Workout:
CrossFit
Warm up with jumping jacks, lunges, bear crawl, butt kicks, push ups, sit ups
Team WODS
1-
4 rounds of 45 seconds on rower/15 second transition
2-
AMRAP in 15 minutes of
100 ft overhead lunges with 25 lbs. while other partner is doing box jumps- 20 inchs; 3 burpees on the minute every minute
Total box jumps between Stef and I- 175 :)
CrossFit
Warm up with jumping jacks, lunges, bear crawl, butt kicks, push ups, sit ups
Team WODS
1-
4 rounds of 45 seconds on rower/15 second transition
2-
AMRAP in 15 minutes of
100 ft overhead lunges with 25 lbs. while other partner is doing box jumps- 20 inchs; 3 burpees on the minute every minute
Total box jumps between Stef and I- 175 :)
November 5, 2010
Workout:
CrossFit
Warm up
WOD
2 laps followed by as many reps as possible in 5 minutes of
SDLHP- 65 lbs.- 30 something
Thrusters- 65 lbs.- 14
Hang Cleans- 65 lbs.- 30 something
Burpees- 36
Total- 114 :)
CrossFit
Warm up
WOD
2 laps followed by as many reps as possible in 5 minutes of
SDLHP- 65 lbs.- 30 something
Thrusters- 65 lbs.- 14
Hang Cleans- 65 lbs.- 30 something
Burpees- 36
Total- 114 :)
Wednesday, November 3, 2010
November 3, 2010
Workout:
CrossFit
Warm up with inch worm, frankensteins, lunges
1-1-1-1
Clean and Jerk (split)
75, 85, 95, 105 (f), 100
WOD
1000 meter row
10 clean and jerks- 75 lbs.
30 burpees
Time- 8:40
Disappointed I didn't get 105. I couldn't clean it. I think if I'd been able to clean it I would've been able to get it up with the split jerk. We did split jerk back in August and I got 100 then also.
CrossFit
Warm up with inch worm, frankensteins, lunges
1-1-1-1
Clean and Jerk (split)
75, 85, 95, 105 (f), 100
WOD
1000 meter row
10 clean and jerks- 75 lbs.
30 burpees
Time- 8:40
Disappointed I didn't get 105. I couldn't clean it. I think if I'd been able to clean it I would've been able to get it up with the split jerk. We did split jerk back in August and I got 100 then also.
November 2, 2010
Workout:
CrossFit
Warm up with 3 rounds of 10 air squats and 10 pushups on toes
WOD
5 rounds of
1 lap uneven farmer's carry- 35 lb KB adn 30 lb dumbell
20 wall ball- 14 lb ball
20 sit ups
Time- 24:53
CrossFit
Warm up with 3 rounds of 10 air squats and 10 pushups on toes
WOD
5 rounds of
1 lap uneven farmer's carry- 35 lb KB adn 30 lb dumbell
20 wall ball- 14 lb ball
20 sit ups
Time- 24:53
November 1, 2010
Workout:
CrossFit
Warm up with lunges, 20 air squats, frankensteins, 20 push ups
5-5-5
Front Squat
75, 85, 95 (3)
WOD
3 rounds of
10 front squats- 55 or 65 lbs
20 KB swings- 35 lbs.
1 lap
Time- 9:38
Disappointed I didn't get 5 at 95. Last time we did front squats X 5 I failed at 95 (I got three last time as well.)
On a good note, running felt really good! I was very happy about that.
CrossFit
Warm up with lunges, 20 air squats, frankensteins, 20 push ups
5-5-5
Front Squat
75, 85, 95 (3)
WOD
3 rounds of
10 front squats- 55 or 65 lbs
20 KB swings- 35 lbs.
1 lap
Time- 9:38
Disappointed I didn't get 5 at 95. Last time we did front squats X 5 I failed at 95 (I got three last time as well.)
On a good note, running felt really good! I was very happy about that.
October 28, 2010
Workout:
CrossFit
Warm up with frankensteins, lunges, burpee broad jump with 1 lap between.
WOD
3 rounds
20 KB snatch (10/10)- 25 lbs.
30 KB swings- 25 lbs.
40 box jumps- 20 inch box (all jumps up and down)
50 sit ups
Time- 19:00
CrossFit
Warm up with frankensteins, lunges, burpee broad jump with 1 lap between.
WOD
3 rounds
20 KB snatch (10/10)- 25 lbs.
30 KB swings- 25 lbs.
40 box jumps- 20 inch box (all jumps up and down)
50 sit ups
Time- 19:00
October 25, 2010
Workout:
CrossFit
Warm up with 2 rounds of 10 air squats, 10 push ups,10 sit ups.
5-3-1-1
push press
75, 85, 100 (f), 95
wod
amrap in 20
10 push press- 65 lbs
10 kb swings- 35 lbs
10 box jumps- 20 inch
Rounds- 7+3
CrossFit
Warm up with 2 rounds of 10 air squats, 10 push ups,10 sit ups.
5-3-1-1
push press
75, 85, 100 (f), 95
wod
amrap in 20
10 push press- 65 lbs
10 kb swings- 35 lbs
10 box jumps- 20 inch
Rounds- 7+3
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