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