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
Tuesday, January 31, 2012
Saturday, January 28, 2012
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.
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
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
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
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
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
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:??
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
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.
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)
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
CrossFit
Warm up
Bench Press
3-3-3-3
75, 85, 95 (2), 90
WOD
4 rounds
10 burpees
16 grasshoppers
Time- 4;03
Thursday, January 19, 2012
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
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
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
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!
CrossFit
WOD
10 Rounds of
3 Pull Ups
3 Ring Dips
then
100 Push Press- 45 lbs.
1000m Row
Time- ??
Great workout!
Wednesday, January 11, 2012
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!
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
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
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.
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
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!
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.
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
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
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
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
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 :(
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 :(
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