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.