Workout:
At Lifetime
Back Squat
45, 50, 55, 60, 65 5x3
Bench Press
45, 50, 55, 60, 65 5x3
CrossFit
Warm up with lunges, frankensteins, 2 rounds of 10 jumping squats and 10 pushups on toes
5-5-5-5
Dead Lift
wu- 115, 125, 135, 145, 155 (4)
Could've gotten number 5 but I dropped it because my back was rounding. Felt like I wad using my legs more this time.
WOD
Every minute on the minute for 10 minutes
3 dead lifts- 120
5 burpees- fast and unbroken
Monday, January 31, 2011
Saturday, January 29, 2011
January 28, 2011
Workout:
At Lifetime
Back Squats
45- 5
55- 5
65- 5 X 3
Strict Press
45- 5
55- 5
45- 5 X 2
Deadlifts
95- 5
105- 5
115- 5
Today I was trying to find my starting weights for Starting Strength. You start with the bar and do 5 reps, then add 10 pounds and do 5 reps. If your form stays intact and you don't slow down, you add 10 pounds again. Once your form breaks down or you slow down on your reps, that's your starting weight. For squats and press, you do 2 more sets at that weight. For dead lifts you stop once you find the point where your form breaks or you slow down.
So my starting weights are going to be Back Squat- 65, Strict Press- 45, and Dead Lift- 115
I went up on press to see how it felt, but I really slowed down and since 45 was already pretty tough I figured I'd just start there. It's better to start low then high.
After that I did 10 push ups on my toes and then 3 rounds of 10 air squats, 10 sit ups, and 10 push ups on my toes.
At Lifetime
Back Squats
45- 5
55- 5
65- 5 X 3
Strict Press
45- 5
55- 5
45- 5 X 2
Deadlifts
95- 5
105- 5
115- 5
Today I was trying to find my starting weights for Starting Strength. You start with the bar and do 5 reps, then add 10 pounds and do 5 reps. If your form stays intact and you don't slow down, you add 10 pounds again. Once your form breaks down or you slow down on your reps, that's your starting weight. For squats and press, you do 2 more sets at that weight. For dead lifts you stop once you find the point where your form breaks or you slow down.
So my starting weights are going to be Back Squat- 65, Strict Press- 45, and Dead Lift- 115
I went up on press to see how it felt, but I really slowed down and since 45 was already pretty tough I figured I'd just start there. It's better to start low then high.
After that I did 10 push ups on my toes and then 3 rounds of 10 air squats, 10 sit ups, and 10 push ups on my toes.
Friday, January 28, 2011
Improving My Squat and Dead Lift
Today is the day I begin trying to improve my squat and dead lift. I found a program called Starting Strength and I'm going to try it out for a few months to see if it helps me improve my lifts. Basically, I'll be back squatting and dead lifting or power cleaning 3 times a week. I'm starting with low weights so that I can hopefully add weight each week. Along with squats, dead lifts, and power cleans, I'm also going to be including bench press and shoulder press (strict press).
The reason why I'm doing this is because my bench press max is almost as high as my squat max. And not because I can bench press a ton, but because my squat max is sooooooooo low!
Hopefully squats and dead lifts will become my friends soon.
The reason why I'm doing this is because my bench press max is almost as high as my squat max. And not because I can bench press a ton, but because my squat max is sooooooooo low!
Hopefully squats and dead lifts will become my friends soon.
January 27, 2011
At Lifetime:
Bench Press
Warm up-
45- 10
55- 10
5, 5, 5
65, 75, 85
Back Squat
warm up
45- 10
55- 10
3, 3, 3
75, 85, 90
Bench Press
Warm up-
45- 10
55- 10
5, 5, 5
65, 75, 85
Back Squat
warm up
45- 10
55- 10
3, 3, 3
75, 85, 90
Wednesday, January 26, 2011
January 26, 2011
Workout:
CrossFit
Warm up with 2 rounds of 20 jumping jacks and 5 burpees, lunges down and back, bear crawl.
Thrusters (not maxing out)
3-3-3-3
45, 75, 75, 75
WOD
"Fran"
21-15-9
Thrusters- 55 lbs.
Pull ups- no band
Time- 10:12
From December 9, 2009
WOD- Fran
21-15-9
Thrusters- 55 lbs.
Pull Ups- red band
11:??
AHHHHH!
So, I improved a minute and I did the pull ups without a band. I guess that's okay. I just wish the thrusters would come easier for me. My legs are so weak!
CrossFit
Warm up with 2 rounds of 20 jumping jacks and 5 burpees, lunges down and back, bear crawl.
Thrusters (not maxing out)
3-3-3-3
45, 75, 75, 75
WOD
"Fran"
21-15-9
Thrusters- 55 lbs.
Pull ups- no band
Time- 10:12
From December 9, 2009
WOD- Fran
21-15-9
Thrusters- 55 lbs.
Pull Ups- red band
11:??
AHHHHH!
So, I improved a minute and I did the pull ups without a band. I guess that's okay. I just wish the thrusters would come easier for me. My legs are so weak!
January 25, 2011
Workout:
CrossFit
Warm up with 3 rounds of 10 air squats, push ups, and sit ups. I did a few push ups on my knees.
WOD
4 rounds of
30 KB swings- 35 lbs.
20 burpees
6 turkish get ups- 30 lbs. (3/3)
Time- 27:51
CrossFit
Warm up with 3 rounds of 10 air squats, push ups, and sit ups. I did a few push ups on my knees.
WOD
4 rounds of
30 KB swings- 35 lbs.
20 burpees
6 turkish get ups- 30 lbs. (3/3)
Time- 27:51
Monday, January 24, 2011
January 24, 2011
Workout:
CrossFit
Warm up with Frankensteins, butt kicks
Power Clean
3-3-3-3
75, 85, 95, 105 (1), 100 (2)
WOD
5 rounds of 3 min AMRAP 1 min rest
3 power cleans- 75 lbs.
6 push ups
9 air squats
4, 3, 3, 3, 3= 16 rounds
Push ups kicked my butt!
CrossFit
Warm up with Frankensteins, butt kicks
Power Clean
3-3-3-3
75, 85, 95, 105 (1), 100 (2)
WOD
5 rounds of 3 min AMRAP 1 min rest
3 power cleans- 75 lbs.
6 push ups
9 air squats
4, 3, 3, 3, 3= 16 rounds
Push ups kicked my butt!
Wednesday, January 19, 2011
Jaunary 18, 2011
Workout:
CrossFit
Warm up with lunges, frankensteins
WOD
1/2 "Murph"
4 laps
50 pull ups- no band
100 push ups- on toes
150 air squats
4 laps
Time- 30:26 :(
I really wanted to break 30 minutes, but I took too long on the push ups. Those killed me. The last round I could only do 1 at a time!
I broke this up into 10 rounds of 5, 10, 15.
CrossFit
Warm up with lunges, frankensteins
WOD
1/2 "Murph"
4 laps
50 pull ups- no band
100 push ups- on toes
150 air squats
4 laps
Time- 30:26 :(
I really wanted to break 30 minutes, but I took too long on the push ups. Those killed me. The last round I could only do 1 at a time!
I broke this up into 10 rounds of 5, 10, 15.
January 17, 2011
Workout:
CrossFit
Warm up with 3 rounds of 10 air squats, push ups, and sit ups. Did 5 push ups on knees.
5-5-5
front squats
65, 75, 85, 95 (4)
WOD
5 rounds of
3 minute amrap with 1 min rest btwn
6 front squats- 65 lbs
24 double unders
2+17, rest 1+something
hated hated hated this wod
CrossFit
Warm up with 3 rounds of 10 air squats, push ups, and sit ups. Did 5 push ups on knees.
5-5-5
front squats
65, 75, 85, 95 (4)
WOD
5 rounds of
3 minute amrap with 1 min rest btwn
6 front squats- 65 lbs
24 double unders
2+17, rest 1+something
hated hated hated this wod
January 12, 2011
Workout:
CrossFit
Warm up with duck walk, bear crawl, lunges, push ups, air squats
Push Jerk
5-5-5
65, 80, 85
Tried 90, but only got 1, so I dropped down
WOD
12 deadlifts
9 hang cleans
6 push jerk
55 lbs- RX'd was 95 lbs.
Time- 8:51
CrossFit
Warm up with duck walk, bear crawl, lunges, push ups, air squats
Push Jerk
5-5-5
65, 80, 85
Tried 90, but only got 1, so I dropped down
WOD
12 deadlifts
9 hang cleans
6 push jerk
55 lbs- RX'd was 95 lbs.
Time- 8:51
Tuesday, January 11, 2011
January 10, 2011
Workout:
At Lifetime
Warm up
Back Squat
5- 45
5- 60
5- 70
5- 80
3 + 2 with assistance- 90 (Not sure if I could've done them or not.)
10 front squat- 45
Food Log:
Breakfast- glass of sugar free Nesquik in 2% milk
Breakfast- banana
Snack- carrots and celery
Lunch- Green Giant mix of broccoli, carrots, bell peppers and roast beef in french onion soup
Snack- pepperoni and cheese
Dinner- chili dogs on sweet potato skins with cheese
Snack- half a glass of sugar free Nesquik in 2 % milk
At Lifetime
Warm up
Back Squat
5- 45
5- 60
5- 70
5- 80
3 + 2 with assistance- 90 (Not sure if I could've done them or not.)
10 front squat- 45
Food Log:
Breakfast- glass of sugar free Nesquik in 2% milk
Breakfast- banana
Snack- carrots and celery
Lunch- Green Giant mix of broccoli, carrots, bell peppers and roast beef in french onion soup
Snack- pepperoni and cheese
Dinner- chili dogs on sweet potato skins with cheese
Snack- half a glass of sugar free Nesquik in 2 % milk
Monday, January 10, 2011
January 7, 2011
CrossFit
Warm up with 3 rounds of 10 air squats, 10 push ups, 10 sit ups
Hang Clean
3-3-3-3
65, 75, 85, 95
Last ones were ugly. Feet got pretty wide.
WOD
3 Rounds of
15 Hang Clean- 65 lbs.
50 Double Unders
1 Lap
Time- 13:28?
I should've done really well, but my jump rope was messing me up the first round!
Warm up with 3 rounds of 10 air squats, 10 push ups, 10 sit ups
Hang Clean
3-3-3-3
65, 75, 85, 95
Last ones were ugly. Feet got pretty wide.
WOD
3 Rounds of
15 Hang Clean- 65 lbs.
50 Double Unders
1 Lap
Time- 13:28?
I should've done really well, but my jump rope was messing me up the first round!
January 4, 2011
CrossFit
Warm up with butt kicks, frankensteins
WOD
5 rounds of
20 push ups- on toes
30 KB push press (15/15)- 25 lbs.
40 sit ups
50 alternating KB swings- 25 lbs.
Times- 33:21ish
Warm up with butt kicks, frankensteins
WOD
5 rounds of
20 push ups- on toes
30 KB push press (15/15)- 25 lbs.
40 sit ups
50 alternating KB swings- 25 lbs.
Times- 33:21ish
December 28, 2010
On the Boat
Warm up
Ran .5 mile in 6 minutes
Strict press
Lunges
2 rounds of 10 squats, sit ups, and push ups
Warm up
Ran .5 mile in 6 minutes
Strict press
Lunges
2 rounds of 10 squats, sit ups, and push ups
December 23, 2010
CrossFit
Warm up
AMRAP in 12 minutes
10 toes to bar
20 slam ball- 12 lbs.
30 double unders
Rounds- around 6
Warm up
AMRAP in 12 minutes
10 toes to bar
20 slam ball- 12 lbs.
30 double unders
Rounds- around 6
December 22, 2010
CrossFit
Warm up
WOD
12 Days of CrossFit
1 100m run
2 Handstand Push Ups- pike on box
3 Pull Ups
4 KB Clean and Jerk- 25 lbs.
5 Sumo Deadlift High Pulls- 55 lbs.
6 Box Jumps- 20 inch
7 KB Swings- 35 lbs.
8 Push Press- 55 lbs.
9 Wall Ball- 14 lbs.
10 Hang Clean- 55 lbs.
11 Burpees
12 Thrusters- 55 lbs.
*The workout is performed just like the song. You do one 100m run; then 2 handstand push ups and 1 100m run; then 3 pull ups, 2 handstand push ups, 1 100m run; and so on all the way to day 12*
Time- 42 ish maybe?
Warm up
WOD
12 Days of CrossFit
1 100m run
2 Handstand Push Ups- pike on box
3 Pull Ups
4 KB Clean and Jerk- 25 lbs.
5 Sumo Deadlift High Pulls- 55 lbs.
6 Box Jumps- 20 inch
7 KB Swings- 35 lbs.
8 Push Press- 55 lbs.
9 Wall Ball- 14 lbs.
10 Hang Clean- 55 lbs.
11 Burpees
12 Thrusters- 55 lbs.
*The workout is performed just like the song. You do one 100m run; then 2 handstand push ups and 1 100m run; then 3 pull ups, 2 handstand push ups, 1 100m run; and so on all the way to day 12*
Time- 42 ish maybe?
December 20, 2010
CrossFit
Warm up
Power Cleans
5-3-1-1-1
100 max
WOD
3 rounds
2 laps
8 Power Cleans- 65 lbs.
8 Ring Dips- blue band
Time- not sure, but i was first finished
Warm up
Power Cleans
5-3-1-1-1
100 max
WOD
3 rounds
2 laps
8 Power Cleans- 65 lbs.
8 Ring Dips- blue band
Time- not sure, but i was first finished
December 18, 2010
CrossFit
Warm Up
Two Person Teams Complete One Round of the Following
120 Wall Ball (60)
60 Ring Dips (30)
4 Lap Wall Ball Relay (2)
Time- ??
Warm Up
Two Person Teams Complete One Round of the Following
120 Wall Ball (60)
60 Ring Dips (30)
4 Lap Wall Ball Relay (2)
Time- ??
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