Monday, November 28, 2011

Workout

CrossFit

Warm up with lunges, air squats, frankensteins, push ups

Front Squats
3-3-3
95, 105, 110

WOD
Row 1000 meters, then
Front Squats- 55 lbs.
Push Ups
10, 9...2, 1
Time- 13:??

Saturday, November 26, 2011

Workout

At Lifetime

Warm up with .25 mile run and rolling

Back Squats
5-5-5-5-5-5
45, 65, 75, 85, 90, 95

5 rounds of
10 air squats
10 push ups
10 wind mills (5/5)- 15 lbs.

2000 meter row
11:??

Rolling

Wednesday, November 23, 2011

Workout

CrossFit

Warm up with high knees, butt kicks, lunges

Power Cleans
3-3-3
85, 95, 105 (PR!)

WOD
12 minute AMRAP
6 Curtis Ps (power clean, lunge left, lunge right, push press)- 65 lbs.
12 high box jumps- 24 inches
4+2

Tuesday, November 22, 2011

Workout

CrossFit

Warm up with broad jumps, high knees, butt kicks

WOD
3 rounds
30 kb swings- 35 lbs.
20 burpees
6 turkish get ups- 35 lbs.
Time- 25:29

Warm Down
50 russian twists
50 weighted sit ups- 15 lbs.

I've never done turkish get ups with 35 lbs.!  It was tough, but as long as I kept my core tight and elbow locked, I could do it.  Pretty happy with myself!

Monday, November 21, 2011

Workout

CrossFit

Warm up with butt kicks, high knees, bear crawl

WOD
3 rounds
200 meter run, 20 pull ups
200 meter run, 20 push ups
200 meter run, 20 sit ups
200 meter run, 20 air squats
Time- 27:43

Friday, November 18, 2011

Workout

CrossFit

Warm up with some burpees, squats

WOD
Fran
21-15-9
Thrusters- 65 lbs.
Pull ups
Time- 10:53

I hate Fran.

Thursday, November 17, 2011

Workout

Running

Ran 5.07 miles in 53:13 (pace 10:30).  Wore some K tape on my knee.  Felt a few twinges in the back of my leg, but overall it felt good. 

Wednesday, November 16, 2011

Workout

CrossFIt

Warm up with butt kicks, high knees, frankensteins

Overhead Squats
3-3-3
45, 55, 65, 75
Might could've gotten 1 or 2 at 80?  I thought I got 70 last time, but apparently I got 75 and forgot to record it in my binder.  :(  I would've tried for 80.  Oh well.

WOD
5 rounds
10 overhead squats- 45 lbs.
10 burpees-
Time- 10:16

We did this last May and it took me 13 minutes.  :)

Tuesday, November 15, 2011

Workout

CrossFit

Warm up

WOD
3 Rounds

8 Minute AMRAP
20 DB Step Ups
15 DB Push Press
20 Single DB Swings
2 Minute Rest Between Rounds

Monday, November 14, 2011

Workout

CrossFit

Warm up

Clean and Jerk warm up

WOD
800m Run

15 Clean and Jerks (135/95)- I did 75 lbs.
400m Run
10 Clean and Jerks
400m Run
15 Clean and Jerks
800m Run
Time- ??  I can't remember!

Friday, November 4, 2011

Workout

CrossFit

Warm up

WOD

3 rounds
800m Run

15 DB Push Press Left Arm- something heavy! 
10 Burpees
15 DB Push Press Right Arm
Time: 27ish maybe?

Wednesday, November 2, 2011

CrossFit

Warm up

Back Squat
3-3-3-3
105, 115, 125, 130 (f) I couldn't even get one at 130!  Oh well, that's ten more pounds than last time.  2 years ago my one rep back squat was 120.  :)

WOD
AMRAP in 10 minutes of
6 dead lifts- 75 lbs.
6 hang cleans- 75 lbs.
6 back squats- 75 lbs.
6+3

Rx!

Tuesday, November 1, 2011

CrossFit

WOD

Fight Gone Missing


3 rounds
1 min. box jumps- 20 inch
1 min. rest
1 min. push press- 55 lbs.
1 min. rest
1 min. wall ball- 14 lbs.
2 minutes rest
252- only because I killed the box jumps. I got 45 in the last round.

I think I can get 300 on the next FGB!  Yea for box jumps.

Monday, October 31, 2011

CrossFit

Warm up

12-9-6-3
man makers- 20 lbs.
200 meter farmer's carry after each set- 35 lbs.
Time- 18:09

Warm down- russian twist with 20 lb. dumbell

Saturday, October 29, 2011

Partner WOD with Shiela

10 box jumps- 20 inch
20 kettlebell swings- 35 lbs
5 burpees
I did 5 rounds.