Workout:
CrossFit
WOD
Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
Time- 71:??
Took forever, but my goal was just to finish. My hands tore and so it took me a while to finish the last 20 pull ups or so. Push ups were good. Did 5, 5, 15, 5 and that kept me from fatiguing on the push ups.
Saturday, May 28, 2011
Wednesday, May 25, 2011
Workout:
CrossFit
Bench Press
3-3-3-3
75, 85, 90 (2), 90 (1)
WOD
Karen
150 wall balls- 14 lbs.
Time- 10:14
CrossFit
Bench Press
3-3-3-3
75, 85, 90 (2), 90 (1)
WOD
Karen
150 wall balls- 14 lbs.
Time- 10:14
Tuesday, May 24, 2011
Workout:
CrossFit
Warm up with 3 rounds of 10 air squats, 10 push ups on knees, 10 sit ups
WOD
400 meter run
21 kb swings- 35 lbs.
21 kb high pulls- 35 lbs
21 box jumps
400 meter run
18, 18, 18
400 meter run
15, 15, 15
400 meter run
12, 12, 12
Time- 18:51
Felt good. Box jumps were fast. Had to stop and tie my shoe at one point or I could've been faster. :( Loved this workout!
Warm down with 50 med ball sit ups with partner- 14 lbs. (25 a person)
At Lifetime:
Cycle 60 spin class- endurance
Didn't push very hard at all.
CrossFit
Warm up with 3 rounds of 10 air squats, 10 push ups on knees, 10 sit ups
WOD
400 meter run
21 kb swings- 35 lbs.
21 kb high pulls- 35 lbs
21 box jumps
400 meter run
18, 18, 18
400 meter run
15, 15, 15
400 meter run
12, 12, 12
Time- 18:51
Felt good. Box jumps were fast. Had to stop and tie my shoe at one point or I could've been faster. :( Loved this workout!
Warm down with 50 med ball sit ups with partner- 14 lbs. (25 a person)
At Lifetime:
Cycle 60 spin class- endurance
Didn't push very hard at all.
Monday, May 23, 2011
Monday, May 16- Monday, May 23, 2011
Monday, May 16
CrossFit
Warm up
3-3-3-3
35, 45, 55, 65
WOD
21-15-9
Box Jumps- 20 in.
Power snatch- 45 lbs.
Time- 5:35
Tuesday, May 17
WOD
4 rounds
50 double unders
20 KB clean and press- 25 lbs.
20 wall ball- 14 lbs.
Time- 20:41
We did this WOD in June of 2010 and it took me around 27 minutes. :)
Wednesday, May 18
WOD
30-20-10
Push Press- 55 lbs.
Front Squat- 55 lbs.
High Pulls- 55 lbs.
Run 800 meters after each set.
Time- 29:38
Friday, May 19
Warm up with PVC work
3-3-3-3
Overhead Squats
45, 55, 65, 70
WOD
5 rounds
10 overhead squats- 45 lbs.
10 burpees
Time- 13:49
I couldn't get the overhead squats in round 3. Weird!
Ran 1 mile afterwards.
Saturday, May 21
Walked about 4.5 miles in The Woodlands
Monday, May 23
Warm up with butt kicks, franensteins, high knees
Power Clean
5-3-1-1-1
75, 85, 95, 105, 115(f), 110, 115(f), 115(f)
So close to getting 115 once. It slipped out of my right hand. :(
WOD
Row 1000 meters
then 10, 9, 8...3, 2, 1
Power Cleans- 70 lbs.
Ring Dips- red band
Time- 16:15
Monday, May 6, 2011 - Wednesday, May 11, 2011
May 6
Workout
CrossFit
Clean and Jerk
5, 3, 1, 1, 1, 1
65, 75, 85, 95, 105, 110
WOD
"Grace"
30 clean and jerks for time- 75 lbs.?
Time- 3:53
May 9
Workout
CrossFit
WOD
5 rounds of
15 thrusters- 55 lbs.
15 lateral burpees
Time- 23:02
I HATE THRUSTERS!
May 11
Workout
CrossFit
Deadlift
3-3-3-3
135, 145, 155, 165
:) Super happy!
WOD
EMOM (every minute on minute)
3 deadlifts- 125 lbs.
12 lateral hops
We had a similar workout back in January with 3 deadlifts and 5 burpees. I did 120 lb. deadlifts and I remember them getting tough toward the end. Today my deadlifts felt good even at the end! :)
Workout
CrossFit
Clean and Jerk
5, 3, 1, 1, 1, 1
65, 75, 85, 95, 105, 110
WOD
"Grace"
30 clean and jerks for time- 75 lbs.?
Time- 3:53
May 9
Workout
CrossFit
WOD
5 rounds of
15 thrusters- 55 lbs.
15 lateral burpees
Time- 23:02
I HATE THRUSTERS!
May 11
Workout
CrossFit
Deadlift
3-3-3-3
135, 145, 155, 165
:) Super happy!
WOD
EMOM (every minute on minute)
3 deadlifts- 125 lbs.
12 lateral hops
We had a similar workout back in January with 3 deadlifts and 5 burpees. I did 120 lb. deadlifts and I remember them getting tough toward the end. Today my deadlifts felt good even at the end! :)
Friday, May 13, 2011
Friday, May 13, 2011
Workout:
CrossFit
Warm up with 3 rounds of 10 air squats, 10 push ups (half toes/half knees), 10 sit ups
Push Press
3-3-3-3
wu- 65
75, 85, 95, 100 (1)
YEA! 95 felt good when I took it off the rack. Normally it feels like it's going to crush me, but today I knew I could do it!
WOD
3 rounds of
20 push press- 65 lbs.
20 KB swings- 35 lbs.
20 weighted lunge steps with KB
Time- 12:57
RX'd. I was hating the push press even before the first round was over. Glad I did it though.
CrossFit
Warm up with 3 rounds of 10 air squats, 10 push ups (half toes/half knees), 10 sit ups
Push Press
3-3-3-3
wu- 65
75, 85, 95, 100 (1)
YEA! 95 felt good when I took it off the rack. Normally it feels like it's going to crush me, but today I knew I could do it!
WOD
3 rounds of
20 push press- 65 lbs.
20 KB swings- 35 lbs.
20 weighted lunge steps with KB
Time- 12:57
RX'd. I was hating the push press even before the first round was over. Glad I did it though.
Wednesday, May 4, 2011
Tuesday, May 3, 2011
Workout:
CrossFit
Warm up with 3 rounds of 10 air squats, sit ups, and push ups (mostly on knees)
WOD
5 rounds of
27 wall ball- 14 lbs.
27 box jumps- 20 inch
27 kettlebell swings- 35 lbs.
Time- 29:31
I hate wall ball and box jumps in the same workout! YUCK!
CrossFit
Warm up with 3 rounds of 10 air squats, sit ups, and push ups (mostly on knees)
WOD
5 rounds of
27 wall ball- 14 lbs.
27 box jumps- 20 inch
27 kettlebell swings- 35 lbs.
Time- 29:31
I hate wall ball and box jumps in the same workout! YUCK!
Tuesday, May 3, 2011
Monday, May 2, 2011
Workou:
CrossFit
Warm up with 2 rounds of 10 squats, sit ups and push ups (10 toes/10 knees)
Strict Press
3-3-3
55, 65, 70 (2)
WOD
Amrap in 15 minutes of
10 pull ups
200 meter run
5 handstand push ups or 15 seated dumbell strict press (15 lbs.)
4 rounds + 10 + run
CrossFit
Warm up with 2 rounds of 10 squats, sit ups and push ups (10 toes/10 knees)
Strict Press
3-3-3
55, 65, 70 (2)
WOD
Amrap in 15 minutes of
10 pull ups
200 meter run
5 handstand push ups or 15 seated dumbell strict press (15 lbs.)
4 rounds + 10 + run
Sunday, May 1, 2011
Thursday, April 28, 2011- Sectionals WOD 11.6
Workout:
CrossFit
Warm up
WOD 11.6
3 Thrusters
3 Chest to bar pull ups
6 Thrusters
6 Chest to bar pull ups
and so on
Total reps- 12
CrossFit
Warm up
WOD 11.6
3 Thrusters
3 Chest to bar pull ups
6 Thrusters
6 Chest to bar pull ups
and so on
Total reps- 12
Wednesday, April 27, 2011
Workout:
CrossFit
Warm up
WOD
5 rounds of
400m Run
40 Double Unders
30 Push Ups (on knees)
20 Mt. Climber Steps
Time- 21 ish or 22
CrossFit
Warm up
WOD
5 rounds of
400m Run
40 Double Unders
30 Push Ups (on knees)
20 Mt. Climber Steps
Time- 21 ish or 22
Tuesday, April 26, 2011
Workout:
CrossFit
Warm up
15, 14, 13, ..., 2, 1
KB swings- 35 lbs.
KB high pulls- 35 lbs.
Box Jumps- 20 inch
Time- 21:43
CrossFit
Warm up
15, 14, 13, ..., 2, 1
KB swings- 35 lbs.
KB high pulls- 35 lbs.
Box Jumps- 20 inch
Time- 21:43
Monday, April 25, 2011
Workout:
CrossFit
Warm up
Hang Power Snatch
3-3-3-3
35, 45, 55, 60 (tried 65- got 1)
WOD
1000 meter row
50 hang power snatch- 35 lbs.
30 push press- 35 lbs.
Time- 10:44
CrossFit
Warm up
Hang Power Snatch
3-3-3-3
35, 45, 55, 60 (tried 65- got 1)
WOD
1000 meter row
50 hang power snatch- 35 lbs.
30 push press- 35 lbs.
Time- 10:44
Friday, April 22, 2011
Workout:
CrossFit
Warm up
WOD
3 rounds of
100 meter farmers carry- 35 lbs.
25 push ups
20 slam ball- 15 lbs.
15 deadlifts- 105 lbs.
Time- 21:54
CrossFit
Warm up
WOD
3 rounds of
100 meter farmers carry- 35 lbs.
25 push ups
20 slam ball- 15 lbs.
15 deadlifts- 105 lbs.
Time- 21:54
Thursday, April 21, 2011- Sectionals WOD 11.5
Workout:
CrossFit
Warm up
WOD
5 power cleans- 100 lbs.
10 toes to bar
15 wall ball- 14 lbs.
5+4
Those cleans were heavy and my hands started hurting on the toes to bar!
CrossFit
Warm up
WOD
5 power cleans- 100 lbs.
10 toes to bar
15 wall ball- 14 lbs.
5+4
Those cleans were heavy and my hands started hurting on the toes to bar!
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