Wednesday, August 31, 2011

Workout

CrossFit

Warm up with lunges, butt kicks, high knees

Front Squat
5-5-5-5
warmed up with 45
65, 80, 95, 105
Fought hard to get those last 2 up, but I did it!  Couldn't belive I got it.  Originally I was hoping to get 95!

WOD
5 rounds
5 front squats- 75 lbs.
5 lateral burpees
Time- 4:23

Tuesday, August 30, 2011

Workout

CrossFit

Warm up

WOD
6 rounds
200 meter farmer's carry- 35 lbs.
40 double unders
20 air squats
Time- 25:14 or 25:11

I beat everyone at the gym today!  Even the guys!!!!!!!!!  So pumped about that.  :)  Felt awesome!

Saturday, August 27, 2011

Workout

CrossFit

Warm up

Partner WOD with Laura
5 rounds of
200 meter run
20 kb high pull- 35 lbs
20 db push press- 20 lbs.
Time- 11:??

Warm down
Alternating every 30 seconds for 4 minutes-
sit ups
plank hold

Friday, August 26, 2011

Workout

CrossFit

Warm up

WOD
"Angie"
100 pull ups
100 push ups
100 sit ups
100 air squats
Time- 29:24

Had a 12 minute cap with pull ups.  Finished pull ups at about 11:15ish.  So glad I made it!  Fastest RX time of the day for the girls.  :)

Wednesday, August 24, 2011

Workout

CrossFit

Warm up

Deadlift
5, 3, 1, 1, 1,
135, 145, 155, 165, 175, 185 (f), 180, 185 (f), 185

I felt my back rounding so I dropped the bar on both 185s that I missed.  Everyone said I looked fine, but it didn't feel right to me.  Got over it and finally did get 185.

WOD
EMOM for 14 minutes alternate between
5 deadlifts- 120
1 min plank hold

Tuesday, August 23, 2011

Workout

CrossFit

Warm

WOD
In any order:
50 wall balls- 14 lbs.
50 supermans
50 jumping pull ups
50 kettlebell swings- 35 lbs.
50 knees to elbows
50 lunges
50 push press- 20 lbs.
50 box jumps- 20 inch
50 burpees
Time- 32:24

Monday, August 22, 2011

Workout

CrossFit

Warm up

Power Cleans
3-3-3-3
85, 95, 105 (1), 105 (f)

WOD
12-9-6-3
Power Cleans- 75 lbs.
Ring Dips- red band
Time-3:51

Friday, August 19, 2011

Workout

CrossFit

Warm up with high knees, butt kicks.

Overhead Squats
5-5-5
45, 55, 65 (3), 65
My shoulder rolled forward just a bit on the first set of 65 and I dropped the bar.  :(  I think I could've gotten 70 had a not messed up that set.

WOD
21-15-9
Overhead squats- 45 lbs.
hand release push ups- on knees
200 meter run after each round
Time- 10:54

Tuesday, August 16, 2011

Workout

CrossFit

Warm up with butt kicks, frankensteins, high knees, bear crawl, 10 push ups, 10 sit ups

WOD
800 meter run
50 kettlebell swings- 35 lbs.
25 pull ups
400 meter run
40 kettlebell swing
20 pull ups
200 meter run
30 kb swings
20 pull ups

Time- 21:31

My kind of WOD!

Warm down- tabata crossovers

Monday, August 15, 2011

Workout

CrossFit

Warm up with lunges, frankensteins, butt kicks, high knees, jump squats

Front Squats
5-5-5-5
65, 75, 85, 95

Felt easy!  So great to finally get past 95.  I have to keep remembering to stick my butt out on the way up, too.  That's the key for me!

WOD
1000 meter row
10, 9, 8...3, 2, 1
Front Squats- 55 lbs.
Box Jumps- 20 inch
Time- 11:??  close to 12, maybe 11:40ish or 11:50ish

Did everything unbroken except the very first box jump.  :)

Sunday, August 14, 2011

Ran 5 miles today!  54:20 something.  My goal was 55 minutes, so I'm pretty happy with it!  Ran 10 minutes, walked 1 minute at a time.

Saturday, August 13, 2011

Workout

Lifetime

Lots of foam rolling
Back Squat
10- 45
5- 65
5-75
5- 85
10- 55

Bench Press
10- 45
5- 55
5- 65
5- 70
10- 45

Just for fun I thought I'd throw in some bicep curls and shoulder stuff.  I haven't lifted like that in a while so I though I'd see what I could do.  :)

Push up- 25 knee, 25 on toes
Wind mill- 10 lbs/10 on each side
KB side ab thingys- 25 lbs/10 on each side

Elliptical- 15 minutes

Friday, August 12, 2011

Workout

CrossFit

Warm up with butt kicks, high knees, 2 rounds of 10 jumping squats, 5 burpees

Clean and Jerk warm up
65, 70, 75

WOD
800 meter run
30 clean and jerks- 70 lbs.
800 meter run
Time- 16:24

Deadlifts on my own
5- 115
5- 135
1- 145
6- 115


Running- 3 miles after CFit

Thursday, August 11, 2011

Workout

CrossFit Endurance WOD
Row 6 minutes
Rest 6
Row 5
Rest 5
Row 4
Rest 4
Row 3
Rest 3
Row 2
Rest 2
Row 1

I felt really great on the rower.  I don't know what was different, but my legs didn't start burning instantly.  I had the 2nd best finishes of the all the girls.  :)

Wednesday, August 10, 2011

Workout

CrossFit

Warm up with frankensteins, butt kicks, high knees

WOD
20 calorie row
30 wall ball- 14 lbs.
20 toe to bar
30 box jumps- 20 inch
20 burpees
30 kb high pull- 35 lbs.
20 push press- 65 lbs. (I accidently did 30)

Time- 14:49

Warm down- 800 meter run

Sunday, August 7, 2011

At home- I was supposed to run 5 miles today, but after spending 3 hours looking for the dog I wasn't able to go.  :( 

CrossFit

Warm up with frankensteins, high knees, butt kicks

WOD
50 lunge steps
2 laps (about .21 miles)
25 burpees
2 laps
50 air squats
2 laps
25 burpees
2 laps
50 sit ups
2 laps
50 push ups on knees
2 laps
25 burpees
2 laps
25 burpees
2 laps
Time- 37:52

Friday, August 5, 2011

Workout

CrossFit

Warm up with bear crawl, lunges

WOD
"Barbara"
5 rounds of
20 pull ups
30 push ups- on knees
40 sit ups
50 air squats
3 minutes rest

Time- 42:37

Running- ran 3 miles after CF, probably took about 35 minutes- no breaks, no watch

Wednesday, August 3, 2011

Workout

CrossFit

Warm up with butt kicks, frakensteins, lunges, high knees

Max Squat Clean
65, 75, 85, 95, 100

WOD
Every minute on the minute for 10 minutes:
2 squat cleans- 75 lbs.
6 box jump overs- 20 inch

Those squat cleans were tough.

Tuesday, August 2, 2011

Workout

CrossFit

Warm up with butt kicks, frankensteins, high knees

WOD
2 rounds of
30 kettlebell swings
200 meter run with kb
30 goblet squats
200 meter run with kb
30 kb high pulls
200 meter run with kb
30 russian twists
200 meter run with kb

Time- 27:25
Kettlebell- 35 lbs.

Monday, August 1, 2011

Workout

CrossFit

Warm up with butt kicks, frankensteins, high knees and 2 rounds of 10 air squats, 10 push ups (knees/toes), 10 sit ups

Push Press
5-5-5-5
65, 75, 85, 95 (1)

WOD
Amrap in 15 minutes of
8 toes to bar
10 push press- 65 lbs.
12 burpees
4+14

Those push press really slowed me down.  I might should've done 55, but I wanted to get an Rx.