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
Friday, August 31, 2012
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
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
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
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.
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.
Saturday, August 25, 2012
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.
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
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!
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
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
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.
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
WOD
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.
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
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)
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- ??
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:??
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:??
Wednesday, August 8, 2012
Tuesday, August 7, 2012
Workout
Running- 3 laps around house in TN
Time- 34 minutes ish
Ran 5 minutes/walked 1 minute
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!
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
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
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- ??
CrossFit
WOD
"Tumilson"
8 rounds
200 meter run
11 dumbell burpees- 25 lbs.
Time- ??
Wednesday, August 1, 2012
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
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
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
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
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
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