Friday, September 23, 2011

Workout

CrossFit

Warm up with frankensteins, lunges, bear crawl, high knees, butt kicks
3 rounds of 10 kb swings, 10 goblet squats, 10 sit ups (25 lb. kb)

WOD
"Cindy"
AMRAP in 20 minutes
5 pull ups
10 push ups
15 air squats
13+6

Did this workout last February and last October.  Got more today than last time with yellow band and 5 more rounds than in October when I did it prescribed for the first time!

Wednesday, September 21, 2011

Workout

CrossFit

Warm up

WOD
400m Run
then AMRAP
Thrusters- 18
Sumo Deadlift High Pulls- 35
Hang Cleans- 36
Burpees- 37

2 minutes rest between rounds

Did this workout last November.

Tuesday, September 20, 2011

Workout

CrossFit

Warm up

WOD
50 turkish get ups- 25 lbs.
50 burpees

Time- 25 ish

Monday, September 16, 2011

Workout

CrossFit

Warm up

Push Press
5-3-1-1-1
75, 85, 95, 100, 105 (f), 105 (f)
WOD
4 Rounds

Max Reps Push Press @65% of 1RM (65 lbs.)
35 Double Unders
41 push press

Friday, September 16, 2011

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
95, 105, 110, ran out of time (might could've gotten 1 at 115)

WOD
5 rounds
15 front squats- 75 lbs.
400 meter run
Time- 21:??

First time doing RX weight on a front squat WOD!  Thought I was going to finish way last, but I didn't finish too far off from some of the girls.

Wednesday, August 14, 2011

Workout

CrossFit

Warm up

WOD
Strict Press

1-1-1-1
65, 75, 80, 85 (f)
Push Press
3-3-3
80, 90, 100 (1)
Push Jerk
5-5
75, 85

Tuesday, September 13, 2011

Workout

CrossFit

Warm up

WOD
5 rounds of
40 double unders
30 box jumps- 20 inch
20 kb high pulls- 35 lbs.
Time- 15:??

Fastest girl time by about 5 minutes.  I killed this WOD.  :)

Monday, September 12, 2011

Workout

CrossFit

Warm up

WOD
12-9-6
Thrusters- 65 lbs.
Kettlebell swings- 45 lbs.
Strict pull ups- red band
Time- 9:??

Saturday, Septemeber 10, 2011

Workout

Running- 5 miles
Back Squats- 45, 65, 75, 85, 90
Wind mills wtih 15 lbs.

Friday, September 9, 2011

Workout

CrossFit

Warm up

Power Clean warm up
warmed up to 100, decided to do 95

WOD
4 rounds
400 meter run
5 power cleans- 95 lbs.
15 plate stand ups- 25 lbs.
Time- 19 ish

Wednesday, September 7, 2011

Workout

CrossFit

WOD
"Lynne"
5 rounds of
max bench press- 65 lbs.
max pull ups

17+11, 16+12, 15+12, 17=9, 15+13

Tuesday, September 6, 2011

Workout

CrossFit

WOD
3 rounds of
800 meter run
30 db snatch- 25 lbs.
50 russian twists- 12 lbs.
Time- 22:27

Warm down
tabata air squats with rest at the bottom of the squat

Saturday, September 3, 2011

Workout

Ran 3 miles.