Saturday, December 29, 2012

Workout

CrossFit

Warm up

Back Squat
55, 60, 65, 75, 85, 90% based on 145 lb max
5, 5, 5, 3, 3, 3
80, 85, 95, 110, 125, 130, 135 (extra)

Partner WOD with Niki and Michelle
10 minute AMRAP, 5 minute rest, 10 minute AMRAP
20 calorie row
20 weighted step ups- 35 lb kb on 16 inch box
20 hang cleans- 65 lbs.
2+82, 2+60something

Friday, December 28, 2012

Workout

CrossFit

Warm up

WOD
Tabata 100
slam ball- 15 lbs.
push press- 20 lb dumbells
russian twists- 15 lbs.
weighted lunges- 20 lb dumbells
Time- 18:50

Wednesday, December 26, 2012

Workout

CrossFit with Niki and Brooke

WOD
3 rounds of
50 sit ups
40 weighted lunges- 25 lb kb
30 wall ball- 14 lbs
20 push ups
10 goblet squats- 25 lb kb
Time- 35 ish?

Sunday, December 23,2012

Workout

Crossfit with Niki

12 days of Christmas
1 handstand hold
2 Turkish get ups- 35 lbs
3 pull ups
4 push ups
5 toes to bar
6 box jump overs- 20 in
7 lunge steps
8
9 sit ups
10 ring dips- red band
11 burpees
12 wall ball- 14 lbs.

50ish minutes

Saturday, December 22, 2012

Workout

CrossFit

Warm up

WOD
12 Days of CrossFit
1 squat clean thruster
2 hspu or pike push ups
3 high pulls
4 pull ups
5 front squats
6 box jumps
7 kb swings
8 push press
9 sit ups
10 hang cleans
11 burpees
12 weighted lunge steps with kb

Time- 34:37

Friday, December 21, 2012

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
100, 115, 125, 135

WOD
10, 9, 8...3, 2, 1
Wall Ball- 10 lbs. (no more 14 lb. balls, threw ball above green line)
Alternating dumbell snatch- 35 lbs.
Time- ??

Wednesday, December 19, 2012

Workout

CrossFit

WOD
50 double unders
50 burpee pull ups
50 lunges- 25 lbs
50 double unders
Time- 14 or 15??

Tuesday, December 18, 2012

Workout

CrossFit

Warm up

Clean and Split Jerk
20 minutes to find 1 rep max
75, 85, 95, 105, 115,
Cleaned 120, but didn't even attempt to split jerk.  I don't feel comfortable at all split jerking.

WOD
5 rounds of
3 clean and jerks- 95 lbs.
5 hspu or burpees
7 tall box jumps- 24 inch
Time- 8:20

Monday, December 17, 2012

Workout

CrossFit

Front Squat
3-3-3-3
85, 100, 110, 120
YEA!  I got 120 3 times!

WOD
10, 9, 8...3, 2, 1
Front Squats- 65 lbs.
High Pulls- 65 lbs.
Push ups
Time- 12:20

Ran 1 mile after CF.

Saturday, December 15, 2012

Workout

CrossFit

Squat Class
Back Squat
5-5-10-10-10 based off 145 max
85, 95, 100, 105, 110

Partner WOD with Stef and Niki
I did
10 deadlifts- 135 lbs.
200 meter run
25 box jump overs
200 meter run
30 db snatch- 30 lbs.
20 wall ball
200 meter run

Friday, December 14, 2012

Workout

CrossFit

Warm up

WOD
5 rounds of 500 meter row
max set of dips in between- 10 on red band

Ran 1.5 miles after CF

Wednesday, December 12, 2012

Workout


CrossFit

WOD
25 handstand push ups or seated dumbell press- 25 lbs.
50 pull ups
80 lunges
75 push press- 45 lbs
100 lateral hops or 150 double unders
Time- 20:40ish?

Tuesday, December 12, 2012

Workout

CrossFit
Front Squat
5 - 5 - 5 - 5
85, 95, 105, 115 (3)
WOD
15-12-9
Front Squat- 75 lbs.
Burpees
Kettlebell Swings- 35 lbs.
Time- ??

Monday, December 10, 2012

Workout

CrossFit

WOD
4 rounds of
4 minute row for cals
4 minute rest
61, 60, 60, 59

Sunday, December 9, 2012

Workout

Crossfit with Niki

Back Squat
5-5-5-max reps
60, 70, 80, 90% based on 145 max
80, 100, 115, 130 (5)

WOD
21-15-9
Power Clean- 75 lbs
Front Squat- 75 lbs
Push Ups

2500 meter row

10, 9, 8...3, 2, 1
Burpees
Dumbell thrusters- 25 lb dumbells

Friday, December 7, 2012

Workout

CrossFit

Warm up

20 minutes to find 1 rep squat clean thruster
100 lbs.

WOD
Squat Clean Thruster time ladder
6 rounds- 70 lbs.

Tuesday, December 4, 2012

Workout

CrossFit

Warm up

Partner WOD
3000 meter row- alternate every 500
200 box jumps- alternating
3000 meter row
Time- 31:31?

Sunday, December 2, 2012

Workout

CrossFit with Niki

Power Clean
5-3-3-1-1-1
75, 85, 95, 105, 115, 125, 130 (f), 130 (f), 130 (f)

Partner WOD
5 Power Cleans- 105 lbs.
10 box jump overs- 20 inches
5 Power Cleans- 105 lbs.

100 Pull up- I did 50 (sets of 10)
PC, BJO, PC
200 db thrusters- I did 100 (sets of 10)- 20 lb dbs
PC, BJO, PC
300 double unders- I did 150 (sets of 25)

Monday, December 3, 2012

Workout

CrossFit

Warm up

Hang Clean
3-3-3-3-3
80, 90, 100, 110, 120

WOD
21-15-9
Hang Cleans- 65 lbs.
Push Press- 65
Ab Mat Sit ups
Time- 5:47

After CF
Rowed 2500 meters
Ran 1.5 miles
Rowed 500 meters

Saturday, December 1, 2012

Workout

CrossFit

Front Squat
7- 60%- 75
7- 70%- 85
7- 80%- 95
max rep back squat at 80% front squat- 95 (20)

Friday, November 30, 2012

Workout

CrossFit

Warm up with thrusters

WOD
7 rounds of
12 thrusters- 45 lbs.
9 toes to bar
200 meter run with wall ball- 14 lbs.
Time- 24:14

After CF:
rowed 1000
ran 1 mile
rowed 1000
ran 1 mile
rowed 1000

Thursday, November 29, 2012

Workout

CrossFit

Warm up

Dead Lift
5-5-3-3-1-1-1
95, 135, 155, 165, 175, 185, 195 (could've probably done about 10 pounds more)

WOD
EMOM for 12 minutes
2 deadlifts- 125 supposed to do 65%
3 box jumps- 20 inch
4 kb swings- 45 lbs.

Wednesday, November 28, 2012

Workout

CrossFit

Warm up with turkish get ups- 25, 30 (4)

WOD
Amrap in 20 minutes of
50 double unders
4 turkish get ups- 35 lbs.
7+2

Ran 1.5 miles after CF

Monday, November 26, 2012

Workout

CrossFit

Warm up with squat cleans

WOD
800 meter run
25 squat cleans- 75 lbs.
800 meter run
25 squat cleans- 75 lbs.
800 meter run
Time- 24:40

Squat cleans took forever, but the run felt good.  Felt pretty good about wod.

Sunday, November 25, 2012

Workout

CrossFit with Niki

Back Squat
5-5-5-5-5-5
45, 55, 65, 75, 80, 85% of 1 rep max (140)
65, 75, 90, 105, 115, 120
Felt pretty good!

WOD
Partner with Niki
60 burpees
100 front squats- 75 lbs.
60 burpees
200 kb swings
60 burpees

Saturday, November 24, 2012

Workout

CrossFit with Niki

WOD
5 rounds of
1000 meter row
25 wall ball- 14lbs.
20 single arm push press- 30 lbs.
15 hurdle jump overs- 16 inchish
10 pull ups
5 push ups

Didn't keep time.

Wednesday, November 21, 2012

Workout

CrossFit

Warm up

Push Press
3-3-3-3
65, 80, 95, 105 (2) so close on number 3  :(

WOD
10, 9, 8, ...3, 2, 1
Push Press- 65 lbs.
Box jump overs- 20 inch
Time- 12;07

Tuesday, November 20, 2012

Workout

CrossFit

Warm up

WOD
Open WOD 11.5
20 minute AMRAP
5 power cleans- 100 lb
10 toes to bar
15 wall ball- 14 lbs.
Total- 6+9

Monday, November 19, 2012

Workout

CrossFit

Warm up

WOD
10 rounds of
3 manmakers- 35 lbs.
20 burpees
Time- 23 ish

Saturday or Sunday, November 17 or 18, 2012

Workout

CrossFit with Niki

Back Squat
3-3-3-3-3 max reps at 80%
60, 70, 80, 90, 80% max reps
85, 100, 115, 125, 115- 13

WOD
Tabata
Rowing
Ab mat sit ups
Tall Box Jumps- 24 inch
Planks

Friday, November 16, 2012

Workout

CrossFit

Turkish Get up
4-4-4-4-4
25, 30, 35, 45, 50- dumbell (3)

WOD
6 rounds for time of 200 meter row
Fastest- 39.9

Wednesday, November 14, 2012

Workout

CrossFit

Warm up

WOD
ARMAP in 18 minutes of
15 box jumps- 20 inch games style
12 push press- 75 lbs
9 toe to bar
5+23

Got more than last time, but I know I didn't push as hard as last time.  Oh well.  Got my toe to bar in a row, though!  Gotta work on that more. 

Tuesday, November 12, 2012

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
95, 105, 115, ran out of time on last one  :(
115 felt really good!

WOD
5 rounds
10 alternating arm db snatch- 35 lbs
10 goblet squats with db- 35 lbs
5 burpees
Time- 8:58

Sunday, November 12, 2012

Workout

CrossFit with Niki

Back Squat
60, 70, 80, 90% of max (135)
80, 95, 110, 120, max reps at 110 (10)

WOD
2 rounds of
25 pull ups
25 push ups
25 burpees
75 ab mat sit ups
50 ohs- 45 lbs first round, 15 second round
then
75 double unders
1000 meter row
75 double unders
1000 meter row
Time- 58ish

Friday, November 9, 2012

Workout

CrossFit

Warm up

Deadlift
3-3-3-3-3
125, 135, 145, 155, 165

WOD
EMOM for 10 minutes
5 deadlifts at 60% of 3 rep max (100 lbs)
5 lateral burpees

Wednesday, November 7, 2012

Workout

CrossFit

Warm up

Strict Press
5-5-5-5
65, 70, 75 (4), 71.5

WOD
"Jackie"
1000 meter row
50 thrusters- 35 lbs.
30 pull ups (8, 6, 8, 4, 4)

Time- 10:31
:)  Felt great!

Last time we did Jackie I finished in 13:30 something.  :)

Tuesday, November 6, 2012

Workout

CrossFit

WOD
10 rounds of
200 meter run
10 kb swings- 25 lbs.
5 box jump overs- 20 inch
Time- 19:20

Monday, November 5, 2012

Workout

CrossFit

Warm up

WOD
"DT"
5 rounds of
12 deadlifts
9 hang cleans
6 push jerk
Time- 12:04 with 75 lbs. (Rx was 105)

Did this workout two times in the past. 

Wednesday, October 31, 2012

Workout

CrossFit

WOD
6 rounds
400 meter run
60 double unders
30 russian twists- 35 lb. kettelbell
Time- 27:03

Tuesday, October 30, 2012

CrossFit

Workout

Push Jerk (from rack, no split)
3-3-3-3-3
75, 85, 95, 105, 115 (1)

WOD
AMRAP in 1 minute of max push jerks- 95 lbs.
AMRAP in 5 minutes of max burpees with 5 box jumps EMOM
rest 1 min
AMRAP in 1 min of max push jerks- 95 lbs.
207
(8 jerks first round, 9 jerks second round, 35 burpees)

Monday, October 29, 2012

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
75, 95, 105, 115 (1)

WOD
1000 meter row
50 front squats- 65 lbs.
30 toes to bar
Time- 13:something

Very happy with this wod. I was really dreading those front squats, but I broke them up into sets of 7 until the last 15 which I broke into sets of 5.

Ran 800 meters after CF.

Friday, October 26, 2012

Workout

CrossFit

Warm up

Bench Press (Close grip)
5-5-5-5
65, 75, 85, 95 (2)

WOD
AMRAP in 15 minutes of
7 renegade rows- 30 lbs
5 strict pull ups
200 meter run
4+4

Wednesday, October 24, 2012

Workout

CrossFit

Warm up

Thrusters
3-3-3-3
75, 85, 95, 105 (1)
First time to get 105 ever!  Yea!

WOD
AMRAP in 5 minutes of
Thrusters- 75 lbs.
22

5 minutes rest

AMRAP in 5 minutes of
5 burpees
10 wall ball- 14 lbs.
5+10 or 4+10- not sure!

Tuesday, October 23, 2012

Workout

CrossFit

Warm up

Power Clean warm up
3-3
75, 85

WOD
AMRAP in 20 minutes of
3 power cleans- 75 lbs.
5 pull ups
10 push ups
15 air squats
TOTAL- 10+18

Those push ups killed me!  They were even tough in the first round!

Goal was to reach 10.  Tried so hard to make it to 11, but couldn't get those push ups done.

Saturday, October 20, 2012

Workout

CrossFit with Niki

Warm up

Back Squat
wu- 45, 75
5, 5, 3, 2, 1
95, 105, 115, 125, 135

WOD
5 rounds
500 meter row
400 meter run
12 kb swings- 35 lbs.
12 box jumps- 20 inch
12 pull ups/strict pull ups- alternated because back was bothering me.

Friday, October 19, 2012

Workout

CrossFit

Warm up

WOD
1600 meter run
3 minutes rest
1200 meter run
2 minutes rest
800 meter run
1 minute rest
400 meter run

Time- 26:23 ??

Tuesday, October 16, 2012

Workout

CrossFit

Warm up

Front Squat
5-5-5-5
75, 85, 95, 105

WOD
AMRAP in 15 minutes os
5 pull ups
7 push ups
5 front squats- 75
Total- 9+7

Goal was to go unbroken on all pull ups and front squats and I did!

Monday, October 15, 2012

Workout

CrossFit

Warm up

WOD
2000 meter row
20 db burpees- 25 lbs.
1 mile run
20 db burpees- 25 lbs.
Time- 24:41

Friday, October 12, 2012

Workout

CrossFit

Warm up

Power Clean
3-3-3-3
95, 105, 115, 120 (2)
Yea!  Got 2 this time.  Last time I did power cleans I couldn't get 120 even one time and that was a one rep max. 

WOD
5 rounds of
5 power cleans- 95 lbs.
25 double unders
Time- 5:41

Wednesday, October 10, 2012

Workout

CrossFit

Warm up

Back Squat
3-3-3-3
95, 105, 110, 120

WOD
AMRAP in 15 minutes
20 lunge steps- 25 lbs.
15 ab mat sit ups
10 box jumps- 20 inch
6+19

Tuesday, October 9, 2012

Workout

CrossFit

Warm up

WOD
5 rounds of
800 meter run with 3 minutes rest
1- 4:15
2- 4:07
3-
4-
5-
Time- 33:41
Last time we did this I finished in 34:4something

Monday, Octobter 8, 2012

Workout

CrossFit

Warm up

Thrusters
3-3-3-3
45, 65, 75 (1), 65 (1)

Shoulder/lat hurting. 

WOD
"Fran"
21-15-9
Thrusters- 45 lbs.
Pull ups
Time- 8:13

Did pull ups 7, 7, 7; 5, 5, 5; 5, 4

Wednesday, October 3, 2012

Workout

CrossFit

Warm up

WOD
3000 meter row
2000 meter row
1000 meter row

Tuesday, October 2, 2012

Workout

CrossFit

Warm up

Power Cleans
5-3-3-1-1-1-1 (supposed to do)
5-3-1-1-1-1 (I did)
95, 105, 115, 125 (f), 125 (f), 120 (f)
I was really hoping to get 125 today.  I've gotten 120 before, but something was going wrong with my form tonight and my legs were pretty tired.  :(

WOD
3 rounds of
20 weighted step ups- 25 lbs kbs- 2
10 power cleans- 80 lbs.
200 meter run with ball- 20 lbs.
Time- 13:?? 

20 push ups afterwards

Monday, October 1, 2012

Workout

CrossFit

Warm up

WOD
5 rounds of
400 meter run
25 goblet squats- 35 lbs.
15 box jumps- 20 inch
Time- 22:18

Ran 1600 meters after crossfit

Saturday, September 29, 2012

Workout

CrossFit

Warm up

Partner WOD with Anna and Jennifer
"Rowing Murph"
3000 meter row
120 pull ups
240 push ups
360 air squats
3000 meter row

Not sure of time. 

.25 mile run in rain from Pleasure Pier to car!  :)  Kate ran the whole way!

Friday, September 28, 1012

Workout

CrossFit

Warm up
Push Press up to 95 lbs.

WOD
"Jack"
AMRAP in 20 minutes of
10 push press- 75 lbs.
10 kb swings- 35 lbs.
10 box jumps- 20 inch
Total- 8+10

Compare to May 2012 and October 2011.

Wednesday, September 26, 2012

Workout

CrossFit

Warm up

Deadlift
3-3-3-3
115, 125, 135, 145

Still worried about my back.

WOD
E other MOM for 12 minutes
5 deadlifts- 115 lbs.
8 burpees

Handstand push up practice- got the first one, then had a hard time getting any locked out after that

Running- 3 miles
Finished under 30 minutes. 

Monday, September 24, 2012

Workout

CrossFit

Warm up

Strict Press
3-3-3-3
65, 70, 75, 77 (1)

WOD
AMRAP in 7 minutes of
3 strict press- 55 lbs.
5 strict pull ups- red band
10 air squats
Total- 5+6

Rowed 30 minutes after class.  6000 something meters
50 push ups- 5 sets of 10 (made it through first 3 sets unbroken, 4th set had to rest while up, 5th set had to stop at 5, then with 2 left)

Saturday, September 22, 2012

Workout

CrossFit

Back Squat
5 at 60%- 80
5 at 70%- 90
5 at 80%- 105
3 at 80%- 105
3 more- 110

Partner WOD with Niki and Chad
AMRAP in 20 minutes
1 partner- 200 meter farmer's carry
1 partner- 400 meter run
1 partner wall ball- 14 lbs.

75 burpees warm down (25 a piece, 5 at a time)

Running after crossfit- 30 minutes (3 miles ish)

Friday, September 20, 2012

Workout

CrossFit

Warm up

WOD
400 meter run, 60 double unders
400 meter run, 50 double unders
400 meter run, 40 double unders
400 meter run, 30 double unders
400 meter run, 20 double unders
400 meter run, 10 double unders
Time- 18:06

Felt great!

Rowed 20 minutes.

Wednesday, September 19, 2012

Workout

CrossFit

Warm up

WOD
50-40-30-20-10
KB swings- 35 lbs.
Ab mat sit ups
Slam ball- 20 lbs.
Time- 21:??

Finished pretty fast compared to others.  I slowed down a bit on the slam ball after the set of 50 and that helped me get more in a row before resting.  I also kind of cleaned and pressed it instead of snatching it overhead.

Rowed 20 minutes after class- 4009 meters.

Tuesday, September 18, 2012

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
75, 85, 95, 105

WOD
AMRAP in 10 minutes of
6 front squats- 65 lbs.
6 strict pull ups- red band
Total- 4+11

Those pull ups got tough, but if I had used the blue band I would've flown through them.  Oh well.

Ran 3 miles after crossfit.

Monday, September 17, 2012

Workout

CrossFit

Warm up

WOD
2000 meter row
50 push ups (untimed)
2000 meter row
Row times- 8:37, 8:56

Saturday, September 8, 2012

Workout

CrossFit

Warm up

Back Squat
5 at 55%- 70 lbs.
5 at 75%- 100 lbs.
max reps at 75%- 100 lbs (9 maybe?)

Friday, September 7, 2012

Workout

CrossFit

WOD
800 meter run
50-40-30-20
KB swings- 35 lbs.
push ups
then another 800 meter run
Time:??

Ugh...I hate push ups!  I was so slow on them today, but every single one was a good push up with my chest to the ground.

Wednesday, September 5, 2012

Workout

CrossFit

Warm up

Partner WOD with Brooke
5 rounds
Run 400 meters
Row 500 meters
Time- 26:59

Tuesday, September 4, 2012

Workout

CrossFit

Warm up

Overhead Squat
3-3-3-3
45, 55, 65, 75

WOD
5 rounds
7 overhead squats- 45 lbs.
21 double unders
Time- ?

Felt good in this wod.  Got all but 1 set of oh squats unbroken and all double unders unbroken.

Monday, September 3, 2012

Workout

CrossFit

Warm up

WOD
Fight Gone Bad
Total- 234

Started with wall ball, finished with rower.  Going to start with box jumps next time.  Got about 40 less this time and its because of the box jumps.  Not as efficient as them any more since my calves/shins bother me now.  Oh well.

Running- ran with Niki and Nick from LT to all the way around lake and back.  good run.  Wouldn't have ran that fast without them!

Saturday, September 1, 2012

Workout

Crossfit

Back squat
3-3-1-1-1-1
95, 105, 115, 130 (f), 125, 135 (f), 130

WOD
4 rounds of
50 double unders
40 sit ups
30 box jumps- 20 inch
20 wall ball- 14 lbs
10 pull ups
10 push ups
Not for time

Friday, August 31, 2012

Workout

CrossFit

Warm up

5 sets of max dips- skinny red on bars
5 each round except last, got 6

WOD
AMRAP in 14 minutes
5 burpee dumbell deadlift- 30 lbs dumbells
10 weighted lunge steps- 30 lbs dumbells
15 ab mat situps
total- 7+10

Running- Ran 3.2ish miles after CF

Wednesday, August 29, 2012

Workout

CrossFit

Warm up

Push Press
3-3-3-3
75, 95, 100, 105 (2)

WOD
AMRAP in 12 minutes
4 push press- 75 lbs.
8 kb swings- 35 lbs.
12 box jumps- 20 inch
6+?

Ran 1.5 miles after CF

Tuesday, August 28, 2012

Workout

CrossFit

Warm up

WOD
AMRAP in 20 minutes of
24 alternating dumbell snatches- 35 ln\bs
16 pull ups
Total- 3

30 minutes of rowing after class

Monday, August 27, 2012

Workout

CrossFit

Warm up

3-3-3-3
Back Squat
105, 110, 115, 120
The last 1 at 120 was pretty tough.

WOD
40-30-20-10 air squats
20-15-10-5 renegade rows- 25 lbs
Time 13 ish

Ran 2 miles afterwards.  Ran about .25 miles, walked 30 seconds.

Sunday, August 26, 2012

Workout

Running
3ish miles

No idea the time.

Saturday, August 25, 2012

Workout

CrossFit

Squat Class

Back Squats
7 at 45%, 55%, 65%, max reps at 75%
55, 70, 80, 95 (9)

Front Squats
4 sets of 3 at 80%
90, 85, 90, 90

Partner WOD
AMRAP in 20 minutes
12 wall ball- 14 lbs.
12 push press- 65 lbs.
12 step ups- 35 lbs.
rest station
5+wall ball, push press, and step ups (didn't make it through rest station, so we technically only got 5 rounds)

1000 meter row

Ran/walked in .25 intervals for 3 miles. 

Friday, August 24, 2012

Workout

CrossFit

Warm up with butt kicks, high knees, frankensteins, bear crawl, 20 push ups, 20 sit ups, broad jump.

WOD
2000 meter row
50 hurdle jump overs- 21 inch
1 mile run
Time- 24:10

3 minutes slower than fastest time.  Oh well.  Lots of work to do!

Wednesday, August 22, 2012

Workout

CrossFit

Warm up

WOD
Amrap in 20 minutes of
10 burpees
20 front squats- 65 lbs
30 double unders
Total- 4+3

Warm down- tabata bicycles

Tuesday, August 21, 2012

Workout

CrossFit

Warm up

Strict Press
3-3-3-3
55, 65, 70, 75 (2)

WOD
40-30-20-10
Weighted overhead lunges- 25 lbs.
Butterfly sit ups
Push ups
Time- 21:???

Slow, but I did all the push ups well.

Rowed 10 minutes after wod.

Monday, August 20, 2012

Workout

Crossfit

Warm up with fr, hk, bk, bc, twenty push ups.

WOD

"Helen"
3 rounds of
400 meter run
21 kb swings- 35 lbs
12 pull ups
Time- 13:51

Ugh...a whole minute faster than previous time last summer.  That heat was killer and that last run was so so so so bad.

Oh well.  Working hard to get back to where I was.

Ran 3 miles afterwards.  Ran .5 miles, walked 1 minute.

 

Saturday, August 18, 2012

Workout

At Lifetime

Total Conditioning
Barbell Strength

Thursday, August 16, 2012

Workout

CrossFit

Warm up

Deadlift
5-3-1-1-1
95, 115, 125, 135, 145- slowly working my way up after my back injury

WOD
2 sd high pulls- 65 lbs.
2 burpees
200 meter run
4 sd high pulls- 65 lbs.
4 burpees
200 meter run
6, 8, 10, etc.
Made it through 6 rounds+5 high pulls (12)

Wednesday, August 15, 2012

Workout

CrossFit
Handstand push up practice
I got 5 hand stand push ups with a kip!  Yea! 

WOD
10, 9, 8...3, 2, 1
Handstand push ups OR Seated dumbell press- 25 lb dumbells
Pull ups
Time- ??

Monday, August 13, 2012

Workout

CrossFit

Power Clean
3-3-3-3
85, 95, 105, 115

WOD
12-9-6-3
Power Cleans- 95 lbs (Rx-135)
Dips- bar with skinny red band
Time- 9:??

Tuesday, August 7, 2012

Workout

Running- 3 laps around house in TN
Time- 34 minutes ish
Ran 5 minutes/walked 1 minute

Monday, August 6, 2012

Workout

CrossFit

Warm up

WOD
10, 9, 8, 7...3, 2, 1
Push press- 65 lbs.
lateral burpees
25 double unders after every round
Time- ??

Great wod to do before getting on a plane to TN!

Saturday, August 4, 2012

Workout

Lifetime

1.5 mile run- 16 min ish

Back Squat
5-5-5-5-5-10
45, 65, 75, 85, 95, 45

Bench Press
5-5-5-5-5-20
45, 55, 65, 75, 85, 45

1.5 mile run- 16 min ish

Thursday, August 2, 2012

Workout

CrossFit

WOD
"Tumilson"
8 rounds
200 meter run
11 dumbell burpees- 25 lbs.
Time- ??

Wednesday, August 1, 2012

Workout

CrossFit

Warm up

Push Press
3-3-3-3
75,85,95, 105(2)

Pretty happy with that all things considering.

WOD
12 minute AMRAP
12 push press- 65 lbs (Rx-75)
12 pull ups (Rx- chest to bar)
24 air squats (Rx- pistols)
3+27

Tuesday, July 31, 2012

Workout

CrossFit

Warm up

WOD
1000 meter row
30 power cleans- 85 lbs. (Rx- 95 lbs)
50 burpees
Time 14:49

Monday, July 30, 2012

Workout

CrossFit

WOD
18 minute AMRAP
5 push ups
10 lunge steps
15 ab mat situps
Total- 15+1

Wednesday, July 25, 2012

Workout

CrossFit

Warm up

WOD
10 rounds of
10 hang squat cleans- 35 lbs (Rx- 65)
10 push press- 35 lbs.
Time- 18:??

Lifetime
walked a mile
elliptical a bit
rowing a bit

Tuesday, July 23, 2012

Workout

CrossFit

WOD
10, 9, 8...3, 2, 1 ring dips (I did bar dips with the skinny red band)
20, 18, 16...6, 4, 2 lunge steps- 20 lbs
Time- ?

Lifetime
waked a mile
rowed 1600 meters
elliptical for 30 minutes

Monday, July 23, 2012

Workout

CrossFit

Warm up

WOD
400 meter run
21 toes to bar (hung from bar and lifted legs to chest)
21 box jumps (step ups)- 20 inch
200 meter run
15, 15
200 meter run
9,9
400 meter run

Time- 17 ish I think

Lifetime
Walked a mile
Rowed 1600 meter row

Saturday, July 21, 2012

Workout

CrossFit

Rowing- partner with Maddie
250 intervals to 2000 meters

5 rounds of
10 step ups- 16 inch box
10 push ups

a few squats with the 15 lb bar.

Lifetime
walked one mile- about 23 minutes
rowed 1600 meters- about 8 minutes
on elliptical- 30 minutes

Friday, July 20, 2012

CrossFit

Workout

Warm up
rolling, lacrosse ball

The WOD was power snatches, but I didn't do them because of my back. I did a few 15 lb. hang snatches.

WOD
3 rounds
10 hang snatches- 25 lbs.
5 ring dips- skinny red band
200 meter run
Time- 6:57

Lifetime
bicep curls- 17.5 lbs 3/8 on each arm
shoulder side, shoulder back, shoulder front, shoulder bent raises- 7.5 lbs. 3/10
shoulder press- 15 lbs 3/10
lat pull down machine- 25, 35, 45 3/10
walking

Thursday, July 19, 2012

Workout

CrossFit

Warm up
Rolling, lacrosse ball

Thrusters
I did a few sets of 3 with the 15 lb. bar

WOD
21-15-9
Thrusters- 15 lbs.
Push ups

Regular WOD was kb swings instead of push ups.

Wednesday, July 18, 2012

Workout

CrossFit

Warm up

2 sets of dead hang pull ups with red band- 3 each set

WOD
21-15-9
Strict Press- 20 lb dumbells
400 meter farmer's carry (1-20s/2-15s)

Modified workout because of back.  Original wod was turkish get ups and 200 meter farmers carry.
Back felt okay.  Not 100% yet.

Wednesday, July 11, 2012

Workout

CrossFit

Warm up

Dead lift
5-5-5-5-5
I can't remember, but I got to 175 on 3rd set and hurt back on number 3.  :(  Sad thing is, I've done 175 plenty of times before.  Not sure why my back gave out today.

Monday, July 9, 2012

Workout

CrossFit
Warm up
WOD
Amrap in 20 minutes of
18 box jumps- 20 inch
15 kb swings- 35 lbs.
12 pull ups
4+12
Compare to 2/1.
Obviously not feeling so hot today.  :(

Wednesday, July 4, 2012

Workout

CrossFit

AMRAP in 1776 of
7 push press- 65 lbs.
7 kb swings- 35 lbs.
7 burpees
9+?
Partner WOD with Anna.

Monday, July 2, 2012

Workout

CrossFit

5 sets of max strict pull ups- red band

WOD
"Annie"
50-40-30-20-10
Double unders
Sit ups

Time- 7:12

Ran about 3 miles.  Took about 31 minutes.

Friday, June 29, 2012

Workout

CrossFit

Warm up

WOD
"Baseline"
500 meter row
40 air squats
30 kb swings
20 kb high pulls
10 burpees
Time- 5:47
then

AMRAP in 12 minutes
10 box jumps- 20 inch
10 ab mat sit ups
10 lunges
Total- 10+20

Saturday, June 30, 2012

Workout

CrossFit

Front Squat- 60, 65, 70, 75-80% of 1 rep max (115)
5-5-5-5
70, 75, 80, 90

Back Squat- 80% of 1 rep max (135)
3-3-3-3
110-110-110-110

WOD
1 minute of work, 1 minute rest/transition
toes to bar
db snatch- 30 lbs.
slam ball- 20 lbs.
shoot throughs

Thursday, June 28, 2012

Workout

CrossFit

Front Squat
3-3-3-3
95, 105, 110 (2), 110

WOD
6 rounds of
6 front squats- 75 lbs.
25 push ups
Only finished 3 rounds.  Wasn't feeling good after migraine.  Lights were killing my head and my stomach.  :(

Tuesday, June 26, 2012

Workout

CrossFit

Warm Up

WOD
5 rounds of
500  meter row
400 meter run
Time: 31:48

Monday, June 25, 2012

CrossFit

Workout

Thruster
3-3-3-3
75, 85, 95, 100 (2)

WOD
5 rounds of
7 thrusters- 70 lbs.
7 burpees
Time- 13:01

Friday, June 22, 2012

Workout

CrossFit

Warm up

Clean and Split Jerk
5-3-3-1-1-1
65, 75, 85, 95, 105, 115

WOD
EMOM for 20 minutes
1 clean and split jerk- 80-85% of max- 100 lbs.

Thursday, June 21, 2012

Workout

CrossFit 

Warm up

"Fight Gone Missing"
3 rounds of
1 minute work, 1 minute rest between stations
push press- 55 lbs.- avg 25
wall ball- 14 lbs.- avg 20
box jumps- 20 inch- avg 30
226

Ran 3 miles after CF.  Felt great!

Monday, June 10, 2012

Workout

CrossFit

Warm up

WOD
5 rounds
40 double unders
30 box jumps- 20 inch
20 kettlebell swings
Time- 16 something

then
2000 meter row
under 9 minutes

Friday, June 8, 2012

Workout

CrossFit

Warm up

Turkish Get Up
2-2-2-2-2
Got 45

WOD
AMRAP in 12 minutes of
4 turkish get ups- 35 lbs.
6 ring dips- red band
12 air squats

Thursday, June 7, 2012

Workout

CrossFit

WOD
25 min AMRAP
400 meter run
15 kb swings- 35 lbs.
Total- 8+run

Wednesday, June 6, 2012

Workout

CrossFit

Warm up

Power Clean
3-3-3-3
95, 105, 115, 120 (1)

WOD
5 rounds
10 power cleans- 75 lbs
15 wall ball- 14 lbs.
Time- 9:59

Tuesday, June 5, 2012

Workout

CrossFit

Warm up

WOD
50-40-30-20-10
slam ball- 20 lbs
ab mat sit ups
run after each set
Time- 24:50

Monday, June 4, 2012

Workout

CrossFit

Warm up

Push Press
3-3-3-3
85, 95, 105, 110(f)

WOD
15 minute amrap
10 push press- 65 lbs.
10 toes to bar
8 rounds

Friday, June 1, 2012

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
105, 115, 125, 135(1)

WOD
AMRAP in 12 minutes
12 goblet squats- 35 lbs.
12 burpees
Total- 7

Wednesday, May 30, 2012

Workout

CrossFit

Dead Lifts
3-3-3-3-3
155, 165, 175, 195, 200 (f)

Last year at this time I deadlifted 165 by 3.  :)

WOD
EOMOM for 12 minutes
5 deadlifts at 65%- 125 lbs.
8 burpees

Tuesday, May 29, 2012

Workout

CrossFit

Warm up

WOD
"Jack"
20 minute AMRAP
10 push press- 80 lbs. (RX!)
10 kb swings- 35 lbs.
10 box jumps- 20 inch
7+12

Last time we did Jack in October I used 65 lbs and got 8 rounds.  :)

Monday, May 28, 2010

Workout

CrossFit at Niki's

WOD
3 rounds of
run
kb high pulls- 35 lbs.
run
push ups
run
wall ball- 18 lbs.

Saturday, May 26, 2012

Workout

CrossFit

Warm up

WOD
"Murph"
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
Time- 57:22

Last time we did Murph I finished in 71 something.  :)

Friday, May 25, 2012

Workout

CrossFit

Warm up

WOD
400 meter run, 60 double unders
400 meter run, 50 double unders
400 meter run, 40 double unders
500 meter row, 30 double unders
500 meter row, 20 double unders
500 meter row, 10 double unders
Time- 19:36

Thursday, May 24, 2012

Workout

CrossFit

Warm up with power clean technique work

Power Clean
5-3-1-1-1-1
75, 85, 100, 110, 120, 125 (f), 125(f)
I was so close to getting 125.  After I got 120 my head wasn't in the 125.  I could've gotten it if I would've stayed focused.

WOD
8 minute AMRAP
4 power clean- 85 lbs.
8 toes to bar
total- 6+6

Wednesday, May 23, 2012

Workout

CrossFit

Warm up

WOD
"Helton"
3 rounds of
800 meter run
30 dumbell squat cleans- 20lb dumbells
30 burpees
Time- 40:16

WOW!  That was tough.

Monday, May 21, 2012

Workout

CrossFit

Warm up

WOD
2000 meter row
50 box jump overs- 20 inch
2000 meter row
Time on rows- 8:23, 8:31

Sunday, May 20, 2012

Workout

Crossfit Running Endurance WOD

Warm up

WOD
3 rounds of
1X600
200 meter walking rest
1X400
200 meter walking rest
1X200
200 meter walking rest

I had to run the same pace the last 2 rounds because my leg was bothering me.

Saturday, May 19, 2012

Workout

CrossFit

Back Squat
Tried to do 5-5-3-3-1-1-1
Ended up doing
5- 95
5- 115
3- 125
maybe 1 at 135 and back down to 125 for 3 or 4
I can't remember.  I was so tired!

Team WOD with Sheila and Niki
5 rounds of
250 meter row
25 ab mat sit ups
15 push press
First girl team to finish.  :)

Friday, May 18, 2012

Workout

CrossFit

Warm Up

Dead Lifts
5-5-5-5
145, 155, 165, 175, 185(2)
I know I could've done more at 185, but my back was rounding badly, so I stopped.

WOD
400 meter run
30 kettlebell swings, 30 push ups
20 kettlebell swings, 20 push ups
10 kettlebell swings, 10 push ups
400 meter run
10:something maybe 46 ???

Wednesday, May 17, 2012

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
95, 115, 125 (1), 120 (1)
Should've done 105 then 115 and 120.  Oh well.

WOD
5 rounds of
14 kb high pulls- 45 lbs
7 burpees
Time- 6:03

Tuesday, May 15, 2012

Workout

CrossFit

Warm up

WOD
Run 200 meters, every round do a pull up for the number round you are on.
Ex- round 1- run 200, 1 pull up
round 2- run 200, 2 pull ups

Total- 14 rounds

My pull ups were really good today.  Surprised to see that I only bettered my last wod by four pull ups.

Monday, May 14, 2012

Workout

CrossFit

Warm up

Clean and Jerk- unbroken
3-3-3-3
85, 95, 105, 110 (1)

WOD
"Grace"
30 clean and jerks for time- 75 lbs.
Time- 3:51

Sunday, May 13, 2012

Workout

CrossFit Running WOD

2X600, walk 200 between
4X300, walk 100 between
6X100, walk 100 between

Saturday, May 12, 2012

Workout

CrossFit

Back Squat
5-5-5-5
95, 115, 125, 135 (3)
Started up on number 4, but couldn't get up all the way. 

WOD
Tabata Stations
KB step ups- 25 lbs. each hand
Ab mat sit ups
Sand Bag ground to overhead- 50 lbs.
Russian twists with plate- 25 lbs.

Rowing Relay- 4000 meters, switch every 250.
Kept average between 1:41-1:45

Friday, May 11, 2012

Workout

CrossFit

Warm up

Thrusters
3-3-3
85, 95, 100

WOD
"Fran"
21-15-9
Thrusters- 65 lbs.
Pull ups
Time- 9:49

YES!  Finally finished under 10 minutes!  Last time we did Fran I finished in 10:53.

Thursday, May 10, 2012

Workout

CrossFit

Warm up

5 rounds of
max set ring dips- skinny red
between 10 and 7 each round

WOD
10, 9, 8,...3, 2, 1
Burpees
10 lunge steps after each set of burpees
Time- 8:50ish

Tuesday, May 8, 2012

Workout

CrossFit

Warm up

Back Squat
5-3-1-1-1
95, 115, 130, 140, 145(f)
Started up on the 145, but got stuck.  Better than Saturday.

WOD
Tabata
DB push press- 25/25 lbs.- 62
Slam Ball- 20 lbs.- 70

Monday, May 7, 2012

Workout

CrossFit

Warm up

WOD
8 rounds of
10 wall ball- 14 lbs.
10 kb swings- 35 lbs.
200 meter farmers carry- 35/35 lb kbs
Time- 34:56

Saturday, May 5, 2012

Workout

CrossFit

Back Squat
5-5-5-3-1-1-1
95, 115, 125, 135, 140, 145 (f), 145 (f)

WOD
3 rounds of 2 minutes on, 1 minute rest
3 burpees/12 mountain climbers
ab mat sit ups
slam ball- 15 lbs
box jumps- 20 inch

Friday, May 4, 2012

Workout

CrossFit

Warm up

WOD
800 meter run
10 rounds of
10 pull ups
10 ring dips- red/blue band hung from top bar
800 meter run
Time- 47:24

Wednesday, May 2, 2012

Workout

CrossFit

Warm up

Power Cleans
3-3-3-3
95, 105, 115 (1), 110

WOD
4 rounds of
10 alternating db snatch- 40 lbs.
100 meter run
Time- 6:57

Tuesday, May 1, 2012

Workout

CrossFit

Warm up

WOD
AMRAP in 20 minutes of
10 goblet squats- 35 lbs.
10 kb swings- 35 lbs.
10 burpee box jumps- 20 inches
8+3

Warm down
planks

Monday, April 30, 2012

Workout

CrossFit

Warm up

Strict Press
5-5-5-5
55, 60, 65, 70

WOD
1/2 Cindy
AMRAP in 10 minutes of
5 pull ups
10 push ups
15 air squats
7+11

Did all sets of pull ups unbroken.  Push ups killed me again!

Sunday, April 29, 2012

Workout

Running

Wellness 5k- 26:36

Saturday, April 28, 2012

Workout

CrossFit

Warm up

Back Squat
5-3-2-1-1-1
95, 125, 135, 140 (f), 140 (f), 140 (f)

Wednesday, April 25, 2012

Workout

 CrossFit

Warm up with Curtis Ps

WOD
1000 meter row
15 Curtis Ps
30 pull ups
800 meter run
15 Curtis Ps
30 pull ups
Time- 26:??
65 lbs.

Tuesday, April 24, 2012

Workout

CrossFit

Warm up

Bench Press
3-3-3-3
75, 85, 95, 100 (1)

WOD
EMOM for 10 minutes
30 seconds on/30 seconds rest
renegade rows- 25 lbs.
burpees

Monday, April 23, 2012

Workout

CrossFit

Max Thruster
85, 95, 100, 105 (f)

WOD
5 rounds
21 double unders
15 kb swings- 35 lbs.
9 thrusters- 65 lbs.
Time- 14:21ish

Saturday, April 21, 2012

Workout

CrossFit

Back Squat
3-3-3-1-1
95, 115, 125, 130, 135

WOD
Pick your order Chipper
400 meter run
20 slam ball burpees- 15 lbs.
30 dips- red band
40- slam ball- 15 lbs.
50- overhead lunges- 15 lbs.
400 meter run
20 box jump burpees
30 kb step ups- 35 lbs.
40 kettlebell high pulls- 35 lbs.
50 db push press- 20 lbs.
Time- 29:??

Thursday, April 19, 2012

Workout

CrossFit

Hang Clean
3-3-3-3
85, 95, 105, 110 (2- so close to getting the 3rd!)

WOD- version of a 2012 regional WOD
1000 meter row
25 alternating pistols or 50 goblet squats- 35 lb kb
15 hang cleans- 80 lbs.
Time- 9:22

Broke the hang cleans down to 6, 5, 4.  Should've done 8, 7.  :(

Wednesday, April 18, 2012

Workout

CrossFit

Warm up

WOD
30 hand stand push ups or pike push ups
40 toes to bar
50 kb swings- 35 lbs.
60 ab mat sit ups
70 burpees
Time- 19:22

Tuesday, April 17, 2012

Workout

CrossFit

Warm up

WOD
2000 meter row
60 games style box jumps
1 mile run
Time- 22:22

Monday, April 16, 2012

Workout

CrossFit

Warm up

Front Squat

3-3-3-3
85, 100, 110, 115

WOD
15-12-9-6-3

Front Squats- 75 lbs.
KB swings- 35 lbs.
Time- 8:53

Saturday, April 14, 2012

Workout

CrossFit

 
Team WOD
3 rounds of
25 wall ball- 14 lbs.
Rest
500 meter row
25 kb swings- 35 lbs.

Time- 27:ish

Thursday, April 12, 2012

Workout

CrossFit

WOD

25 burpees
400 meter run
25 pull ups
400 meter run
25 handstand push ups or pike push ups on box
400 meter run
25 pull ups
400 meter run

25 burpees

All runs done with 14 lb. wall ball

Time- 27:ish

Tuesday, April 10, 2012

Workout

CrossFit

Warm up

Push Press
3-3-3-3
75, 85, 95, 100 (1), 100 (1)

WOD
3 rounds of
AMRAP in 4 minutes/1 minute rest
4 push press- 75 lbs.
8 ab mat sit ups
12 lateral hops
Not sure- 10+3 or 11+3

Monday, April 9, 2012

Workout

CrossFit

Warm up

WOD
20 minute AMRAP
10 goblet squats- 35 lbs.
10 kb swings- 35 lbs.
10 box jump overs- 20 inch
10 toes to bar
Total- 6+3

Saturday, April 7, 2012

Workout

CrossFit

WOD
4 rounds of
1 minute of work/1 minute rest/transition
dips- ring/bar with skinny red band
renegade rows- 25 lbs.
slam ball- 15 lbs.
bicycles

Friday, April 6, 2012

Workout

Running- Ran 20 minutes before CrossFit

CrossFit

Warm up

Strict Press
3-3-3-3
55, 65, 70, 72 (1)

WOD
5 rounds untimed
10 ring rows
25 hollow rocks

Wednesday, April 4, 2012

Workout

CrossFit

Warm up

Deadlift
5-5-5-5
145, 155, 165, 175- NEW PR!  :)

WOD
EMOM for 10 minutes
4 deadlifts- 125
4 weighted step ups- 25 lbs each hand

Tuesday, April 3, 2012

Workout

CrossFit

WOD
4 rounds of
30 air squats
20 kb swings- 35 lbs.
10 hang cleans- 85 lbs.
Time- 19:40

Monday, April 2, 2012

Workout

CrossFit

Warm up

Back Squat
3-3-3-3
95, 105, 115, 125

WOD
4 rounds of
10 burpees
20 hr push ups
30 lunge steps
Time- 14:40

Saturday, March 31, 2012

Workout

CrossFit

Team WOD
Assembly Line
300 meter row
30 push press- 45 lbs.
30 ab mat sit ups
30 kb ground to overhead- 25 lbs.

Ran 3 miles after CF.

Thursday, March 29, 2012

Workout

CrossFit

Warm up

Clean and Jerk
5-3-1-1-1
65, 75, 85, 95, 105, 110

WOD
"Grace"
30 clean and jerks for time- 75 lbs,
4:25ish

Wednesday, March 28, 2012

Workout

CrossFit

Warm up

WOD
Against a 5 minute clock, run 400 meters then complete as many reps as possible:
Thrusters- 19
SDLHP- 34
Power Cleans- 36
Burpees- 31
55 lbs.


Compare to Sept. 21st

Tuesday, March 27, 2012

Workout

CrossFit

warm up

WOD
"Angie"
100 pull ups
100 push ups
100 sit ups (used an ab mat)
100 air squats
Time- 29:08

Had an 8 minute cap on the pull ups.  Made it to 71.  Tried new gloves and they worked well in the beginning, but then got too loose.  Took them off, tried a pull up, then put them back on.  Everything was tough in this workout.  I didn't eat enough during the day.  :(

Monday, March 26, 2012

Workout

CrossFit

Warm up

WOD
6 rounds of
500 meter row

1:59, 2:00, 1:59, 2:00, 1:59, 1:54

Saturday, March 24, 2012

Workout

CrossFit

Sectionals Open WOD 12.5 redo!
Ugh...got 5 less.

I was not feeling it and knew after my first pull up before the workout even started that I was in for a rough workout.

Thursday, March 22, 2012

Workout

CrossFit

Warm up

WOD
EMOM for 12 minutes
5 front squats- 65 lbs.

EMOM for 10 minutes
5 burpees
5 box jumps- 20 inch
Did first 3 rounds of box jumps/burpees
Then switched to situp and push ups because calves were hurting.

Wednesday, March 21, 2012

Workout

CrossFit

WOD
Sectionals Open 12.5
3 thrusters- 65 lbs.
3 chest to bar pull ups
6 thrusters- 65 lbs.
6 chest to bar pull ups
add 3 each time...

Finished 12 thrusters- 48 reps.

Got my chest to bars for real!  Awesome!

Tuesday, March 20, 2012

Workout

CrossFit

Warm up

WOD
4 rounds of
1000 meter row- 4:18, 4;13, 4:17, 4:14
200 singles

Saturday, March 17, 2012

Workout

CrossFit

Sectionals Open WOD 12.4
AMREP
150 wall balls- 14 lbs.
90 double unders
30 muscle ups

Total- 186

Thursday, March 16, 2012

Workout

CrossFit

4 max handstand holds

WOD
5 min max double unders (I did kb swings- 25lbs.)
4 min max air squats
3 min max ?
2 min max pull ups
1 min max burpees

Monday, March 13, 2012

Workout

CrossFit

Chipper
35 pike push ups
50 toes to bar
800 meter run
75 push press- 45 lbs.
150 double unders or 30 burpees (I did 75/15)
Time- 26 ish?

Saturday, March 11, 2012

Workout

CrossFit

Sectionals Open WOD 12.3
AMRAP in 18 minutes
15 box jumps- 20 in
12 push press- 75 lbs.
9 toes to bar

5+18

Tuesday, March 7, 2012

Workout

CrossFit

WOD
6 rounds of
200 meter farmer's carry- 35/25 on left
40 double unders
20 air squats
Time- 26:31

Left leg was bothering me a bit, so I wasn't able to run with the farmer's carry.  I started with 35/35, but switched to 25 because my leg was hurting a bit.

Sunday, March 4, 2012- Rock and Roll New Orleans Half Marathon

I had an awesome day!  I finished in 2:12 and I'm so shocked!  I really thought I was going to finish in 2:30.  I kept running waiting for something to start hurting and it never did!  So, I ran faster.  My splits were:
10:30, 10:26, 10:16, 10:44, 10:15, 10:13, 10:08, 12:21 (potty break), 9:49, 9:29, 9:03, 8:43, 9:23, 0:50. 

On mile 7 I took a bathroom break.  While I was waiting for the potty, I took my long sleeve shirt off and rested a bit.  It gave me the chance to regroup and decide that I was going to run faster from that point. I wasn't sure how much faster I would go, but I decided I would push myself a bit.  At about mile 10 I decided I was still okay and to go faster, so I did.  At mile 11 I thought the same thing, so I went faster.  At mile 12 I could feel myself reaching my limit and slowed up a bit.  After I hit mile 13 I just tried to push as hard as I could until the finish. 

I still can't belive I finished in 2:12!  So awesome.  :)

Friday, March 2, 2012

Workout

CrossFit

Warm up

Push Press
3-3-3-3
75, 85, 95, 100 (2)

WOD
10, 9, 8, ...3, 2, 1
Knees to elbows
kettlebell swings- 35 lbs
Push press- 65 lbs.
Time- 14:??

Thursday, March 1, 2012

Workout

CrossFit

WOD
5 rounds
400 meter run
30 ab mat sit ups
12 renegade rows- 20 lbs.
Time- 24:05

Wednesday, February 29, 2012

Workout

CrossFit

Open WOD 12.2
AMREP in 10 minutes of
30 snatches- 45 lbs.
30 snatches- 75 lbs.
30 snatches- 100 lbs.
max snatches- 120 lbs.
TOTAL- 53

Monday, February 27, 2012

Workout

CrossFit

WOD
2000 meter row- 8:30something
equal rest
2000 meter row- 8:41
equal rest
500 meter row- 1:54

Saturday, February 25, 2012

Workout

CrossFit

WOD
8 Rounds of
20 Seconds of Work
10 Seconds of Rest

At Each Station:
Abmat Sit Ups
Bus Driver Squats- 10 lbs.
Poor Man's Piston Bench
KB Clean and Jerk- 25 lbs.

Friday, February 24, 2012

Workout

CrossFit

Hang Clean
3-3-3-3
75, 85, 95, 100

WOD
3 Rounds
15 Hang Cleans
15 Box Jumps
Time- 3:26

Wednesday, February 22, 2012

Workout

CrossFit

Warm up

CrossFit Open WOD 12.1
7 min AMREP of
burpees

92

I got 92 burpees in 7 minutes.  I'm okay with that.  The top girl number at the gym was 102, then 97, 96, 95, 92.  The lowest I think was in the 70s.  I will not be doing this WOD again because I don't think I can give it any more than I did. 

Tuesday, February 22, 2012

Workout

CrossFit

Warm up

WOD
200 meter run
1 pull up first round, 2 pull ups second round, etc.
Total- 13+10

I could've gotten those last pull ups if I had just focused and gotten them done, but I was thinking they took longer than they actually did.  I came off the bar twice thinking time was up when I actually had a few seconds left.  That was dumb.  :(

Monday, February 20, 2012

Workout

CrossFit

Warm up

Thruster
3-3-3-3
65, 75, 85, 95
Last set was really hard.

WOD
150 kb swings- 35 lbs.
4 thrusters on the minute every minute- 55 lbs.
I don't even know how many I got.  I started miscounting at about 100 because I was so frustrated with how bad I suck at thrusters.  I think I ended up around 125.  Then I sat down and cried. 

UGH.  May be the worst WOD ever.

Saturday, February 18, 2012

Workout

CrossFit

Warm up

Circuit stations
4 rounds
1 min work, 1 min rest between stations
db squat cleans- 20 lbs
bar dips- red band, no band last round!
leg raises to plate
sand bag get ups- 25 and 50

Friday, February 17, 2012

Workout

CrossFit

Warm up

WOD
Fight Gone Bad
3 rounds of 1 minute at each station, 1 minute rest between rounds
box jumps- 20 inch
push press- 55 lbs.
row for calories
wall ball- 14 lbs
sd high pull- 55 lbs
TOTAL- 276  :)

Wednesday, February 15, 2012

Workout

CrossFit

Warm up
4 rounds
750 meter row
max unbroken kettlebell swings- 35 lbs

62, 45, 35, 42 i think

Tuesday, February 14, 2012

Workout

Running- 11 miles
About 1:58ish

Everything hurt!  I'll be so glad when this is all over and I can run because I want to and not because I feel like I have to.

Monday, February 13, 2012

Workout

CrossFit

WOD
6 rounds
40 double unders
20 air squats
15 toe to bar
10 renegade rows- 25 lbs.
Time- 31:09

Saturday, February 11, 2012

Workout

At Lifetime

Ran .25 miles
rolling and stretching

Strict press
5-5-5-5
45, 50, 55, 60 (4)

21-15-9
Thrusters- 45 lbs.
Sit ups

Bench Press
10-5-5-5-5
45, 65, 70, 75

3 rounds of
10 push ups
10 wind mills (5/5)

Thursday, February 9, 2011

Workout

CrossFit

WOD
3 rounds of
1000 meter row
60 lunge steps
not for time

4:12, 4:13, 4:14 rowing times

Wednesday, February 8, 2011

Workout

CrossFit

Deadlift
1 rep max
165, 175, 185, 195 (f), 195, 200

WOD
E other MOM for 14 minutes
2 deadlifts- 85% max (175)
6 box jumps on high box- 24 inch

Tuesday, Februrary 7, 2012

Workout

CrossFit

WOD
50-40-30-20-10
Double unders
kettlebell swings- 35 lbs
ab mat butterfly sit ups
Time- 15:10

Monday, February 6, 2012

Workout

CrossFit

Warm up

WOD
Tabata
row for cals- ?
squats- 101
pull ups- 45
push ups- 60 something
sit ups- 98

Warm down- 800 meter run

Sunday, February 5, 2012

Workout

At Lifetime

Ran .25 miles
rolled and stretched

Back Squat
45- 10
65- 5
75- 5
85- 5
95-5

3 rounds of
10 thrusters- 45 lbs
10 sit ups

3 rounds of
10 push ups
10 wind mill- right
10 wind mill- left

6 turkish get ups (3/3)

Wednesday, February 1, 2012

Workout

CrossFit

WOD
AMRAP in 20 minutes of
18 box jumps
15 kb swings- 35 lbs.
12 pull ups
6+35
Hands tore and I couldn't bring myself to do my pull ups faster!

Tuesday, January 31, 2012

Workout

CrossFit

Warm up

Overhead Squat
3-3-3-3
55, 65, 75, 80 (2)

WOD
12 minute AMRAP
10 overhead squats- 45 lbs.
10 ring dips- red band
5+8

Monday, January 30, 2012

Workout

Running- 10.1 miles

Yea!

Time was about 1:49ish I think.

January 28, 2012

Workout

At Lifetime

Ran .25 miles
Stretching, rolling
10 windmills on each side with 15lb. kb
5 push ups on knees
30 push ups on toes

Hang Cleans
5-5-5-5-5
45, 65, 70, 75, 80

Dip holds X 30 seconds

Volleyball with Maddie.

Friday, January 27, 2012

Warm up with high knees, butt kicks, frankensteins, 3 rounds of 10 push up and sit ups

Strict Press
5-5-5-5
45, 55, 65 (3), 60

WOD
5 rounds of
5 push press- 75 pounds
25 double unders
Time- 6:00

Wednesday, January 25, 2012

Workout

CrossFit

Warm up with air squats, high knees, butt kicks

Back Squat
5-5-5-5
95, 105, 110, 115

WOD
7 minute AMRAP
10 shoot throughs
10 lunge steps
7+8

Tuesday, January 24, 2012

Workout

CrossFit

WOD
2000 meter row
30 pike push ups on box
1600 meter run
30 pike push ups on box
Time- 25:??

Sunday, January 22, 2012

Workout

Running- 8. 78 miles
Thought I ran 9, but I was short just a bit.  :(  Oh well.
1:35:41- about 10:54 minute miles

Knee felt pretty good.  IT band started burning at about mile 4.  Miles 7-9 burned pretty bad. 

Saturday, January 21, 2012

Workout

At Lifetime
back squat X 5- 45, 65, 75, 85, 90, 95

strict press X 5- 45, 50, 55, 55, 45
Pull up machine- 55, 50, 45
Dip holds 3X30
wind mills- 10, 15 (10 on each side)

Thursday, January 19, 2012

Workout

CrossFit

Warm up

Bench Press
3-3-3-3
75, 85, 95 (2), 90

WOD
4 rounds
10 burpees
16 grasshoppers
Time- 4;03

Wednesday, January 18, 2012

Workout

CrossFit

Warm up with high knees, butt kicks, frankensteins, inch worm, broad jump

WOD
4 rounds of
1000 meter row
50 double unders
25 kettlebell swings- 35 lbs.
Time- 31:51ish

Friday, January 13, 2012

Workout


CrossFit

Warm up with lunges, 20 air squats, 20 push ups, high knees, butt kicks

WOD
EMOM for 8 minutes
1 bear complex- 75 lbs.
1 squat clean thruster- 75 lbs.

then

On 1 min. off 1 min. for 20 minutes
5 db thrusters- 20 lb dbs
5 burpees

12+7 rounds

Bear Complex is power clean, front squat, push press, back squat, push press

Wednesday, January 11, 2012

Workout

CrossFit 

WOD
10 Rounds of

3 Pull Ups
3 Ring Dips
then
100 Push Press- 45 lbs.
1000m Row

Time- ??

Great workout!

Tuesday, January 10, 2012

Workout

CrossFit

Warm up with high knees, butt kicks

Power Clean pvc work

WOD
4 rounds of
10 power clean- 75 lbs (RX- 95)
20 burpee box jumps
30 kettlebell swings- 35 lbs.
400 meter run
Time- 32:11

That was tough!

Monday, January 9, 2012

Workout

CrossFit

Warm up wth high knees, butt kicks, push ups, air squats, frankensteins

Front Squats
5-5-5-5
75, 85, 95, 105 (fought hard for the last 2)

WOD
not for time
3 rounds of
max N or L sit (N for me)
400 meter run or 500 meter row (rowing for me)
max N sits- about 60 seconds, 45 seconds, 62 seconds
rows- 2:05 pace, 2:07 pace, 2:05 pace

Sunday, January 8, 2012

Workout

Running- 8 miles

Felt better than last time.  Last 2 miles were not fun.  10:22 pace.
Ran down Peek to CR to Mason to Westheimer Pkwy and back.

Friday, January 6, 2012

Workout

CrossFit

Warm up with high knees, butt kicks, lunges

WOD
5 rounds of
400 meter run
40 double unders
20 goblet squats
Time- 21:23
First in the 5:30 am class!

Wednesday, January 4, 2011

Workout

CrossFit

Warm up

WOD
15-10-5-10-15
Thrusters- 65 lbs.
High Pulls- 65 lbs.
Lateral Burpees
Time- 22:??

RX'd!  Hated it, but glad I did it.

Tuesday, January 3, 2012

Workout

CrossFit

Warm up with high knees, butt kicks, 20 push ups, 20 sit ups

Strict Press
3-3-3-3
45, 65, 70 (f), 70 (1), 70 (2)

WOD
4 rounds untimed
10 ring dips- red band
max plank hold

max plank was 3:12

Food Log
Breakfast- scrambled egg with salsa, 2 sausage links, grapes
Snack- banana
Lunch- salad with chicken and bacon and ranch
Snack- PBJ Lara Bar, grapes
Dinner- Mel's Chicken, steamed veggies

Monday, January 2, 2012

Workout

Running

Ran 8 miles!  Last 2 miles were hard and my knee cap wasn't happy.  Left IT band was not either.  Ugh...I need to run more.

Food Log Day 1 of 30 sugar and gluten free
Breakfast- 2 curried meatballs and sweet potatoes
Lunch- bacon, tomato, chicken salad with ranch
After workout- pumpkin, vanilla protein powder smoothie
Dinner- Salisbury Steak, mashed sweet potatoes, green beans

Friday, December 30, 2011

Workout

CrossFit

WOD
6 rounds
200 meter run
14 box jumps- 20 inch
 7 ring dips- red band
Time- 11:36- Fastest girls time of day.  :)

Warm down- minute of slam ball- second minute my knee cap started bothering me  :(