Monday, December 23, 2013

Workout

CrossFit

12 Days of Christmas
1 squat clean
2 sdhp
3 push ups- knees
4 front squats
5 box jumps
6 push press
7 hang cleans
8 kb lunge steps
9 kb swings
10 sit ups
11 burpees
12 thrusters
KB- 25 lbs
BB- 55 lbs
Time- 30:15

Monday, December 16, 2013

Workout

CrossFit

Warm up

WOD
4 rounds of
400 meter run
25 burpees

KSR Long Runs- Saturdays

Dec. 21 and 14- 10 miles

Nov. 30- 5 miles

Tuesday, November 26, 2013

Workout

CrossFit

Warm up
Strict Press

WOD
21-15-9
Shoulder to overhead
burpees
sit ups

Monday, November 25, 2013

Workout

CrossFit

Snatch

WOD
Amrap in 10 minutes
30 double unders
15 snatches- 55 lbs.

Friday, November 15, 2013

Workout

CrossFit

Warm up

Hang Clean

WOD
1000 meter row
30 hang cleans
800 meter run

Time- ?

Thursday, November 14, 2013

Workout

CrossFit

Warm up

WOD

15 Thrusters- 65 lbs

    25 Toes-to-bar

    20 Burpees

    15 Thrusters 

    20 Burpees

    25 Toes-to-bar

    15 Thrusters

Time-  ??

Tuesday, November 12, 2013

Workout

CrossFit

Warm up

Push Press- 1 rep max
45, 75- 3, 85- 2, 95- 1, 105- 1, 110(f), 107- 1
New PR.

WOD
5 rounds
8 push press- 75 lbs.
12 box jumps
Time- 6:32

Did the box jumps- 6 step down/6 rebound until last round- all 12 rebound.

Monday, November 11, 2013

Workout

CrossFit

Warm up

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

WOD
"Karen"
150 wall balls- 10 lbs. (Rx is 14)
Time- 10:17

Thursday, November 7, 2013

Workout

CrossFit

Warm up

WOD
1000 meter row then,
50-40-30-20-10
slam ball- 20 lbs.
sit ups
400  meter run

Tuesday, November 5, 2013

Workout

CrossFit

Warm up

WOD
4 rounds
15 kb clean and jerk- one arm
15 sit ups
15 kb clean and jerk- other arm
15 toes to bar
15 burpees

Monday, November 4, 2013

Workout

CrossFit

Warm up

Thrusters
3-3-3-3
65, 75, 85, 95

WOD
7 minute AMRAP
8 thrusters- 65 lbs
10 lateral burpees
Total- 3+1

Saturday, November 2, 2013

Workout

Running- 5 miles with KSR

Saturday, October 26, 2013

Workout

Running- 6 miles at Memorial Park with KSR

Tuesday, October 22, 2013

Workout

CrossFit

Warm up

WOD
20 minute AMRAP
6 burpee box jumps- 20 inch
12 alternating kb clean and press- 35 lbs
24 ab mat sit ups
Total- 6+20

Monday, October 21, 2013

Workout

CrossFit

Warm up

Push Press
2-2-2-2
85, 95, 105 (1), 105

WOD
3 push press- 75 lbs (95 lbs Rx)
3 toes to bar
6
6
9
9
Total- finished round 15

Saturday, October 19, 2013

Workout

Running- Super hero run- 5k with Maddie

Friday, October 18, 2013

Workout

CrossFit

Warm up

WOD
25 double unders- unbroken
800 meter run
50 double unders- unbroken
800 meter run
75 double unders- stopped at 43, then finished
800 meter run
100 double unders- 50/25/25
Time- 19:11

Got all my double unders.

Wednesday, October 16, 2013

Workout

CrossFit

Warm up

WOD

30 wall balls- 14 lbs.

30 high pulls- 65 lbs.

30 box jumps- 20 inch

30 push press- 65 lbs.

Time-  ??

Tuesday, October 15, 2013

Workout

CrossFit

Warm up

Power Snatch
2-2-2-2
55, 65, 75 (1), 75

WOD
30 Power Snatches- 55 lbs.
Time- 2:58ish

Monday, October 14, 2013

Workout

CrossFit

Warm up

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

WOD
15-12-9-6-3
Goblet Squats- 35 lbs
KB swings- 35
Pull ups
Time- ?

Saturday, October 12, 2013

Workout

Running- 5 miles- KSR

Lifted at home after KSR.

Triceps- skull crushers, tricep press
Power Cleans
Front Squats

Friday, October 11, 2013

Workout

Boot Camp

6 rounds, 1 minute each exercise:

    Jump lunges

    Renegade rows- 15 lbs

    Kettlebell high-pull- 35 lbs

Wednesday, October 9, 2013

Workout

At home with Maddie!

Ran to stop sign and back with Maddie
Warm up

Strict Press
5-5-5-5
15, 35, 45, 55

Back Squat
10-10-10-10
15, 45, 45, 45

WOD
3 rounds of
10 air squats
10 kb swings- 35 lbs
bear crawl down and back front lawn
Time- 4:07

Ran to stop sign and back.

Saturday, October 5, 2013

Workout

Tough Mudder!

Took about 4.5 hours.

Wednesday, October 2, 2013

Workout

CrossFit

Warm up

WOD
1000 meter row
3 rounds of
200 meters farmer's carry- 35/35 kbs
50 lunges
25 box jumps
then 400 meter run
Time- ??

Tuesday, October 1, 2013

Workout

CrossFit

Warm up

Clean and Split Jerk
75, 85, 95, 105, 115 (f), 110

WOD
5 rounds of
1 clean and split jerk- 95 lbs
5 pull ups
10 push ups
15 air squats
Time- 8:53

Sunday, September 29, 2013

Workout

Running-

Texas Ten- 1:40:22

Ran 10 minute miles!!!!!

Tuesday, September 24, 2013

Workout

CrossFit

Warm up

WOD
3 rounds of
40 kb swings- 35 lbs
40 ab mat sit ups
40 lunges
400 meter run
Time- ??

Monday, September 23, 2013

Workout

CrossFit

Warm up

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

WOD
21-15-9
Front Squats- 65 lbs
Ring dips- blue band
burpees
Time ??

Friday, September 20, 2013

Workout

CrossFit

Warm up

WOD
4 rounds of
1000 meter row
25 hollow rocks
4:25, 4:18, 4:19, 4:20

Wednesday, September 18, 2013

Workout

CrossFit

Warm up

WOD
5 rounds of
10 pull ups
15 push ups
20 sit ups
25 air squats
2 minutes rest
Time- 20:14

Tuesday, September 17, 2013

Workout

Running- Ran/walked 57 minutes with Nick.

Felt horrible after 25 minutes ish.  Yuck!

Monday, September 16, 2013

Workout

CrossFit

Push Press
3-3-3-3
65, 75, 85, 95
Didn't even attempt 100 or 105.

WOD
21-15-9
Back Squat
Push Press
Run 200 meters before each set
Time- 10:04
65 lbs

Saturday, September 14, 2013

Workout

KSR- ran 1 mile, walked 1 mile

Friday, September 13, 2013

Workout

Boot Camp

6 rounds of 1 minute of work at each station, one minute rest after each round
goblet squat
pike ups
db lunge steps

Rowing after boot camp- 3 rounds of 1000 meters

Monday, September 9, 2013

Workout

CrossFit

Warm up

Power Clean
5-3-3-1-1-1
75, 85, 95, 105, 115, 125

WOD
EMOM
2 power cleans- 85 lbs.
1 burpee
then 2,2; 2,3

Total- 12 rounds plus some burpees

Sunday, September 8, 2013

Workout

Running- 75 minutes

Friday, September 6, 2013

CrossFit

Workout

"Wittman"
7 rounds of
15 kettlebell swings- 35 lbs
15 power cleans- 65 lbs
15 box jumps- 20 inch
Time- 24:10 maybe??

Wednesday, September 4, 2013

Workout

CrossFit

Warm up

Wednesday Warm up
3 rounds of
10 pull ups- skinny red and blue
10 push ups
10 air squats

WOD
1000 meter row
then
4 rounds of
10 renegade rows
20 abmat sit ups
then
800 meter run

Time  ??

Wednesday, August 28, 2013

Workout

CrossFit

Wednesday warm up
did knee push ups and used two bands...so tired from yesterday and starting school this week

Thrusters
5-5-5-5
45, 65, 75, 85
Didn't even attempt 95.  Did not feel like it at all!

WOD
7 minute AMRAP of
15 thrusters- 65 lbs
20 ab mat sit ups
Total- 2+30
So close to 3 rounds.  I shouldn't have dropped the bar as much in the third round.

Tuesday, August 27, 2013

Workout

CrossFit

25 minute AMRAP of
5 power cleans- 95 lbs
7 push ups
9 box jumps- 20 inches
Total- 14+8
RXd

Monday, August 26, 2013

Workout

CrossFit

Warm up

Turkish Get Up
2-2-2-2
45, 53

WOD
3 rounds not for time
8 turkish get ups- 30 lbs
16 wind mills- 25 lbs or 18?
24 air squats

Sunday, August 25, 2013

Workout

Running- ran 60 minutes, about 5.4ish miles, I think

Took some minute long walking breaks, about 4.

Friday, August 23, 2013

Workout

CrossFit

    1,000 meter row

    20 - 18 - 16 - 14 - 12 - 10 - 8 -6 - 4 - 2

    OH Plate Lunges (45#/25#)

    10 - 9 - 8 - 6 - 5 - 4 - 3 - 2 - 1

    Plate Burpees

    400 meter run

*Row 1,000 meters; then 20 OH lunges, 10 plate burpees, 18-9, down to 2-1; then run 400 meters.

Time-??

Thursday, August 22, 2013

Workout

Ran 30 minutes- about 2.7 miles.
UGH...something is not right with my breathing!  That was horrible AGAIN!  :(

At home
3 rounds of
10 goblet squats- 35 lb kb
10 right leg deadlift- 35 lb kb
10 left leg deadlift- 35 lb kb
20 lunges

Tabata bridges

1 minute plank- front, side, side, front
30 seconds rest


Stretched hamstrings, calves, and hips.

Tuesday, August 20, 2013

Workout

CrossFit

Warm up

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

WOD
4 rounds of
5 front squats- 75 lbs.
10 toes to bar
Time- 5:15

Monday, August 19, 2013

Workout

CrossFit

Warm up

Power Clean
3-3-3-3- first 2 sets touch and go, second 2 sets you can drop and regrip
95, 105, 115, 125

WOD
4 minutes
100 double unders
Max power cleans- 95 lbs. with remaining time
Total- 18

Double unders sucked.  Shorts kept falling down!

Stretched 15 minutes at home later that evening.

Friday, August 16, 2013

WOrkout

CrossFit

Warm up

Bench Press- close grip
5-5-5-5-5
55, 65, 75, 85, 95

WOD
50 burpee box jump and overs- 20 inch
Time- 6:52ish

Tuesday, August 13, 2013

Workout

CrossFit

Warm up

WOD
2 rounds of
800 meter run
20 weighted step ups- 25 lbs kbs in each hand
1000 meter row
20 weighted step ups- 25 lb kbs
Time- 29:57

Monday, August 12, 2013

Workout

CrossFit

Warm up

Overhead squats
45- 3
55- 3
65- 3

WOD
7 rounds of
6 overhead squats- 65 lbs
6 chest to bar pull ups- I did regular unbroken pu
195 meter run
Time- 22:??

Friday, August 9, 2013

Workout

CrossFit

Warm up
AMRAP in 20 minutes of
10 walking push ups
20 overhead lunges- 25 lbs.
30 plate sit ups- 25
40 plate squats- 25
Total- 3+?

Thursday, August 8, 2013

Workout

CrossFit

Warm up

Turkish Get UP
2-2-2-2 (2 on each arm)
30, 35, 45, ran out of time

WOD
4 rounds of
4 burpees
8 turkish get ups- 35 lbs.
16 kb swings- 35 lbs.
Time- ??

Tuesday, August 6, 2013

Workout

Ran 50 minutes before CrossFit.  (4.6 miles- 10:56 minute mile)

Crossfit

Warm up

Front Squat
3-3-3-3
45, 75, 85, 95, 105, 115

WOD
20 front squats- 75 lbs
30 box jumps- 20 inch
40 kb swings- 35 lbs
50 wall ball- 14 lbs
Time- 9:33

Monday, August 5, 2013

Workout

CrossFit

Warm up

4 rounds of
4 min AMRAP
400 meter run, then AMRAP of:
slam ball- 25 lbs.- 43
dumbbell snatch- 30 lbs.- 25
kb high pulls- 35 lbs.- 41
burpees- 21
2 min rest between rounds

Ran 20 minutes.

Sunday, August 4, 2013

Workout

CrossFit Swim WOD

100 meter warm up
25 meter kick
25 meter free
6X25 meter sprints with 10 second rest

WOD
8 rounds of
limo- partner pulls/partner kicks
planks/15 jump squats

100 meter warm down

Friday, August 2, 2013

Workout

CrossFit

Deadlift warm up
95, 115, 125, 135- x 5
145- 3

WOD- "Baby Colt"
8 rounds of
7 deadlifts- 135 lbs.
19 double unders
5 burpees
Time- ??

Thursday, August 1, 2013

Workout

CrossFit

Strict Press
3-3-3-3
65, 70, 75, 80 (1)

WOD
10, 9, 8...3, 2, 1
Pull ups- RX was chest to bar, I did regular
Box Jumps- 24 inch
Ab mat sit ups
Time- ?

Friday, July 26, 2013

Workout

CrossFit

Warm up

Back Squat
3-3-3-3
105, 115, 125, 135
135 was tough on the last one.

WOD
1000 meter row
50 ab mat sit ups
50 air squats
50 toes to bar
Time- 13:48

Ran 40 minutes after CF.

Wednesday, July 24, 2013

Workout

CrossFIt

Wednesday warm up
blue band for pull ups
unbroken push ups

Thrusters
3-3-3-3
75, 85, 95, 105 (1)
Went down on squat for 105 the 2nd time, but wasn't feeling it.  Back has been bothering me.

WOD
4 rounds of
10 box jumps- must step down
10 thrusters- 75 lbs.
Time- 9:56
RX

Tuesday, July 23, 2013

Workout

CrossFit

Warm up

WOD
50-40-30-20-10
Double unders
slam ball- 20 lbs
lunges
Time- 16:59

Monday, July 22, 2013

Workout

CrossFit

Warm up

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

Ugh...

Ran 30 minutes in the evening.

Friday, July 19, 2013

Workout

CrossFit

Warm up

Hang Clean and Jerk
2-2-2-2
75, 85, 95, 100, 105(1) - could've gotten 2, but didn't feel like doing the 2nd jerk

***Neal mentioned that I was lifting my feet off the ground instead of just dropping down...that helped a lot during the wod!

WOD
"DT"
5 rounds of
12 dead lifts
9 hang cleans
6 push jerk
85 lbs.
Time- 12:00

Did this workout 3 times in past.  Last time I used 75 and finished in 11:56 I think.

Ran 3 miles after CF.

Wednesday, July 17, 2013

Workout

CrossFit

Wednesday Warm up
Blue and Skinny red for 2 rounds of pull ups

WOD
8 min AMRAP of
8 toes to bar
8 ab mat sit ups
Total- 6+5ish

then

80 lunge steps
800 meter run
Time- 7:58

Tuesday, July 16, 2013

Workout

CrossFit

Warm up

Bench Press
3-3-3-3
70, 80, 90, 100, 105(f)

WOD
1, 2, 3...8, 9, 10 Box Jumps- 20 inch
10, 9, 8...3, 2, 1 Thrusters- 65 lbs.
Time-  ??

Monday, July 15, 2013

Workout

CrossFit

Warm up

Overhead Squats
3-3-3-3
55-65-75-85

WOD
12-9-6-3
Overhead squats- 65 lbs
Chest to bar pull ups
Time- 11:06ish

Last to finish again.  Oh well.

Goal was to get all overhead squats unbroken and I did.  Also PRd my overhead squat!

Wednesday, July 10, 2013

Workout

CrossFit

Deadlift
5-5-5-5
115, 135, 145, 155

WOD
EMOM for 14 minutes
3 deadlifts at 80%
Max box jumps for 30 seconds
Total box jumps- 123  :)

Monday, July 8, 2013

Workout

CrossFit

Warm up

Push Press
3-3-3-3
75, 85, 95, 105 (1)

WOD
AMRAP in 12 minutes of
4 sdhp
8 front squats
12 push press
Total- 5 ish

RX- 55 lbs

Tuesday, July 2, 2013

On the boat

Workout

Ran 15 minutes

5 rounds of 

5 push ups

10 air squats

4.5 laps of running with 20 squats on straightaways. (100 total lunge steps)

Ran 2ish more laps until 30 minutes was up!

Monday, July 1, 2013

On the boat

Ran 3 miles

Squats with dumbells
10- 30 lbs (15/15)
10- 40 lbs (20/20)
10- 50 lbs (25/25)

3 rounds of
1 minute plank
1 minute bridge hold on ball
10 push ups

Saturday, June 29, 2013

Workout

CrossFit and Running

Ran to CrossFit

Squat Class
Based on 150 max
5- 65 lbs
3- 85 lbs
2- 90 lbs
2- 105 lbs
2- 120 lbs
2- 135 lbs
2- 120
10- 105 lbs

Ran home from CrossFit

Thursday, June 27, 2013

Workout

CrossFit

Warm up

WOD
4 rounds of
1000 meter row
25 ab mat sit ups
10 burpees
Row times- 4:33, 4:25, 4:18, 4:17

Wednesday, June 26, 2013

Workout

At home

WOD
4 rounds of
10 kb one legged dead lifts (right)
10 kb one legged dead lifts (left)
10 kb good mornings (2 rounds)/10 super mans (10 rounds)
10 air squats
20 lunges
Run to stop sign and back (.25 miles)
time- 27 minutes ish

Tuesday, June 25, 2013

Workout

CrossFit

Warm up

Push Press warm up- up to 95

WOD

4 rounds

AMRAP as possible in 5 minutes, rest 2 minutes after round

10 push press- 75 lbs.

5 burpee box jumps

Totals- 3+8, 3, 2+?, 3

Monday, June 24, 2013

Workout

CrossFit

Warm up

Squat Clean
3-3-3-3-3
65, 75, 85, 95, 105
Much easier when I control it on the way down.

WOD
4 rounds
4 squat cleans- 75 or 85?
4 double unders
Time- 3:something

Saturday, June 22, 2013

Workout

Running- ran/walked 4.07 miles in 45 minutes.

HOT!  2nd half of run was tough!

Friday, June 21, 2013

Workout

CrossFit

Partner WOD with Neal
1 mile relay (ran 2 400s)
then 2 rounds of
50 alternating box jumps- 24 inch (total of 50)
50 partner wall ball situps- 16 lbs. (total 50)
50 kb swings- 35 lbs (total 50)
then
1 mile relay (ran 2 400s)
Time- 27 minutes

Wednesday, June 19, 2013

Workout

CrossFit

Wednesday Warm up
3 rounds of
10 strict pull ups- blue band
10 push ups
10 air squats

Got a strict pull up without a band!

WOD
50-40-30-20-10
Double Unders
Ab mat sit ups
with 15 thrusters after every round- 65 lbs.
Time- 25:43ish

Tuesday, June 18, 2013

Workout

CrossFit

Warm up

Back Squat
6-6-6-6
warm up with 45 and 75 then
95, 105, 115, 125

WOD
AMRAP in 5 minutes of
10 wall balls- 14 lbs
10 wall ball sit ups
total- 4+1

Rest 1 minute

AMRAP in 3 minutes
10 kb swings- 35 lbs
10 goblet squats
Total- 3

Rest 1 minute

AMRAP in 1 minute of
Burpees
Total- 18

Sunday and Monday, June 16 and 17, 2013

Sea World!  Lots of walking and climbing stairs!

Friday, June 14, 2013

Workout

CrossFit

Warm Up to a heavy power clean, hang clean, split jerk
75, 85, 95, 105

WOD
Alternating EMOM for 20 minutes
1 power clean, hang clean, split jerk- 95 lbs
8 burpees

Ran 2 miles after CF.

Thursday, June 13, 2013

Walked 1 hour while Maddie was at practice.

Wednesday, June 12, 2013

Workout

CrossFit

Wednesday Warm up
3 rounds of
10 air squats
10 strict pull ups- blue band, then blue plus skinny red
10 push ups

Handstand Push up practice- got 3 in a row, then did a few more

WOD
AMRAP in 15 minutes of
5 handstand push ups- ab mat
10 burpees
15 toes to bar
20 double unders
3+1

Ran 2 miles after crossfit

At home
Ran to stop sign
Tabata
Alternating one legged dead lifts
Alternating pistols (as far as I could go)
Alternating one legged assisted squats
4 alt one leg dl
4 pistols
4 alt one leg squ
ran to Stop sign

Tuesday, June 11, 2013

Workout

CrossFit

Warm up

WOD
4 rounds of
1000 meter row
200 meter farmer's carry- 2 35 lb kbs

Times- 4:28, 4:25, 4:21, 4:24

Total time- 35 minutes

Monday, June 10, 2013

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
85, 95, 105, 115

WOD
21-15-9
Front Squats- 75 lbs.
Pull ups- broke them down 7, 7, 7/8, 7/9
Time- ??

Ran 2 miles after CF.

Sunday, June 9, 2013

Workout

At home

Ran to parents house

Then 3 rounds of

20 deck jumps

10 push ups

Lunges to street

10 burpees

Run two houses down

Ran to parents house

Tabata planks

Tabata bridges

Tabata alternating crunches and side raise with kb 

Saturday, June 8, 2013

Workout

CrossFit open gym

Strict Press

5-5-5-5

Warm up with 45

65, 70, 75 (3), 72

At home

4 rounds of

10 kb swings- 35 lbs.

10 goblet squats- 35 lbs.

20 lunge steps

10 kb one legged dead lifts- 35 lbs.

10 kb one legged dead lifts- 35 lbs

Run to stop sign and back

Time- 28:ish

Friday, June 7, 2013

Workout

CrossFit

Partner WOD with Amber

Alternating 400 meters X 6

Time- 22:3ish

Tabata alternating planks and ab mat sit ups 

Wednesday, June 5, 2013

Workout

CrossFit

Wednesday Warm up

3 rounds of

10 strict pull ups- blue band

10 air squats

10 push ups- no breaks

Dead lifts

3-3-3-3

135, 165, 175, 185 (1)

WOD

EMOM for 12 minutes alternating

3 dead lifts- 115 lbs.

10 box jumps- 24 inches

Monday, June 3, 2013

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
75, 95, 115, 125

WOD
10 goblet squats- 35 lbs.
10 kb swings- 35 lbs.
10 burpees
Time-11:55

At home
Tabata alternating
air squats
handstand holds
-
lunges
push ups
-
air squats
handstand holds
-
front, side, side, side raise with kb

15 deadlifts with kb- 35 lbs.

Friday, May 31, 2013

Workout

CrossFit

Warm up

WOD
"Wittman"
7 rounds of
15 kbs swings- 35 lbs.
15 power cleans- 65 lbs.
15 box jumps- 20 inch
Time- ???

Wednesday, May 29, 2013

Workout

CrossFit

Warm up

WOD
1000 meter row
then 3 rounds of
30 slam ball- 25 lbs.
20 ab mat sit ups
10 front squats- 75 lbs
800 meter run
Time- ??

Tuesday, May 28, 2013

Workout

Running- at Cullen Park while Maddie practiced

Warm up- 5 minutes
Intervals-10 minutes, 1 mile, 1 mile
Warm down- 5 minutes

Total about 4.25ish miles

Monday, May 27, 2013

Workout

At home

3 rounds of
Ran 2 houses down
25 kb swings
Ran 2 houses down
25 goblet squats
Ran 2 houses down

25 kb high pulls
Ran 2 houses down

25 lunge steps
Time- 37:??

Wednesday, May 22, 2013

Workout

Ran 1 mile before Crossfit

Wednesday Warm up
3 rounds of
10 air squats
10 push ups- unbroken
10 pull ups- blue band

Dead Lifts
3-3-3-3
Warmed up to 155

WOD
21-15-9
Dead Lifts- 115 lbs.
Tall box jumps- 24 inches
Time- 6:36

Ran 800 meters after CF.

Tuesday, May 21, 2013

Workout

CrossFit

Warm up

WOD
3 rounds
400 meter run
15 hang cleans- 65 lbs.
15 kb swing- 35 lbs.
15 goblet lunges- 35 lbs.
Time- 13:3ish

Tabata planks and sit ups.

Rowed 3000 meters after CF- about 15 minutes.

Tabata bridges.  3 rounds of crunches (normal, left, right)

Friday, May 17, 2013

Workout

CrossFit

Warm up

WOD
5 rounds untimed
500 meter row
20 kb swings
10 burpees

Ran 1.5 miles after CF.

Monday, May 20, 2013

Workout

CrossFit

Warm up

WOD
"Jackie"
1000 meter row
50 thrusters- 45 lb bar
30 pull ups
Time- 10:55

-Rowed at a 2:10ish pace, think I finished row at 4:22.
-Did thrusters in sets of 10 with a little break between.  Last few sets were tough at about 7, but I did it.
-Pull ups- 8, 6, 6, 5, 5

Last time we did Jackie in November we used 35 lbs and I finished in 10:31.  24 seconds with 10 pounds more is not too bad.  Biggest accomplishment was doing sets of 10 on those thrusters!  Yea!

Wednesday, May 15, 2013

Workout

Running- Ran 1 mile before CrossFit (under 9 minutes).

CrossFit

Wednesday Warm up
3 rounds of
10 air squats
10 push ups- all 3 sets of 10 unbroken!
10 pull ups- blue band

WOD
30 wall ball- 14 lbs.
30 chest to bar pull ups
30 alternating pistols- with band and bar
30 alternating db snatches- 40 lb db
Time- 17:??

8 minutes rest then
800 meter run- 4:17 (4:13 on watch)

Ran 1 more mile after CF.

Tuesday, May 14, 2013

Workout
Running- Ran 1 mile before CrossFit

CrossFit

Warm up

Strict Press
3-3-3-3
65, 70, 75, 77- PR!

WOD
1-10
Box Jumps- 20 inch
DB Push Press- 25 lb dbs
Ab Mat sit ups
Time- 7:01

Ran 1 mile after CrossFit

Saturday, May 11, 2013

Workout

CrossFit

Warm up

Partner WOD with Adriana
2 rounds of 200 meter farmer's carry- 30 lb dbs
then
3 rounds of
50 wall ball- 14 lbs.
50 kb swings- 35 lbs
20 burpees
then
2 rounds of 200 meter farmer's carry- 30 lb dbs

Time- 35:something ish

Friday, May 10, 2013

Workout

CrossFit

Warm up

Dead Lift
5-3-3-1-1-1
125, 145, 155, 165, 165 (oops), 185

WOD
Alternating EMOM for 12 minutes
5 deadlifts- 115 lbs. (about 60% of one rep max)
30 seconds of bicycles

***Went at 5:30 am!

Wednesday, May 8, 2013

Workout

CrossFit

Wednesday Warm up
3 rounds of
10 air squats
10 push ups
10 strict pull ups- blue band

Bench Press
3-3-3-3
55, 75, 85, 100 (2)
So close to getting number 3.  I fought hard and it kept moving up until it didn't.  Then it started back down and I freaked!  I gave it my all, but couldn't get it all the way.  :(  I thought I had it!

WOD
5 rounds of
12 kb high pulls- 35 lbs
10 kb swings- 35 lbs
5 ring dips- skinny red band
Time- 5:49

Did 2 unassisted ring dips after class!

Tuesday, May 7, 2013

Workout

Running- ran 45 minutes during Maddie's bball practice.
warm up- 5 min
intervals
5/2
4/1:30
3/1
2/:30
1/2
3/1
3/1
9 ish minute warm down

Felt great!

Monday, May 6, 2013

Workout

CrossFit

Warm up

Front Squats
3-3-3-3-3
75, 85, 95, 105, 115

WOD
5 rounds of
5 front squats- 75 lbs.
6 tall box jumps- 24 inches
7 pull ups
Time- 6:38

Ran 1 mile after CF.

Sunday, May 5, 2013

Workout

Running- Wellness 5K with Maddie- 31:15 for Maddie, 31:25 ish for me

Started off at 11 minute mile pace and picked it up throughout.  She was awesome!

Saturday, May 4, 2013

Workout

CrossFit

Partner WOD with Stef
5 high pulls- 65 lbs.
7 hang cleans- 65 lbs.
9 burpees
9+35

At Lifetime

Elliptical- 5 minutes

Bench Press-
10-7-5-3-3
45, 55, 65, 75, 85

Deadlift
10-7-5-3
45, 95, 115, 135

Tabata Air Squats- 105
Tabata bridges on ball

Thursday, May 2, 2013

Workout- active rest

Walking- 40 minutes during Maddie's basketball practice

Wednesday, May 2, 2013

Workout

CrossFit

Warm up

WOD
5 rounds of
400 meter run
30 russian twists- 20 lb slam  ball
30 wall ball- 14 lbs.
Time- 28:01 or 28:31 ?

Tuesday, April 30, 2013

Workout

Running- ran 40 minutes during Maddie's bball practice

Monday, April 29, 2013

Workout

CrossFit

Warm up

Partner WOD with Botter
3 rounds of
Partner 1-
1000 meter row

while

Partner 2-
30 kb clean and jerks (30 lbs)
20  burpees

then switch

Time- 31:08

Sunday, April 28, 2013

Workout

Running- Ran about 2.5 miles with Nick.  (26 minutes)

Felt like I was going to die!

Saturday, April 27, 2013

Workout

CrossFit

Warm up

Team WOD with Adriana and Audrey
Row 5000 meters
250 box jumps- 20 inch
250 power cleans- 75 lbs
Time- 35 minutes ish

Friday, April 26, 2013

Workout

CrossFit

Warm up

Back Squat
5-3-3-1-1-1
95, 105, 115, 125, 135, 150 (f)
Probably could've done 140 and maybe 145?  Not sure about 145, though.

WOD
4 rounds not timed of
30 meter farmer's carry
10 weighted step ups
30 meter farmer's carry
10 front squats with kbs in front rack
KB weight- 25 lbs.

Wednesday, April 24, 2013

Workout

CrossFit

Wednesday Warm up
Strict pull ups- skinny red+blue

Thrusters
3-3-3-3
65, 75, 85, 95

WOD
5 rounds of
21 double unders
15 kb swings- 35 lbs.
9 thrusters- 65 lbs.
Time- 16:30

Tuesday, April 23, 2013

Workout

Running- Ran for 40 minutes while Maddie was at bball practice.

Monday, April 22, 2013

Workout

CrossFit

Warm up

Power Clean
3-3-3-3
90, 100, 110, 120 (1)

WOD
21-15-9
Power CLeans- 80 lbs.
Pull Ups
Box Jumps- 20 inch games style
Time- 12:30ish

Friday, April 19, 2013

CrossFit

Workout

5 rounds of
4:00 minute row for cals
4:00 rest- do 20 push ups in the rest time

Calories-  ?

Tuesday, April 16, 2013

Workout

Running- Ran 30 minutes while Maddie was at bball practice.

Monday, April 15, 2013

Workout

CrossFit

Overhead Squats
3-3-3-3
45-55-65-75

12-9-6-3
OVerhead Squats- 50 lbs
Chest to bar pull ups
Time- ??  I was dead last.  Oh well.

Sunday, April 14, 2013

Workout

Running- ran 2 miles around CR lakes/ walked about 1 mile around small lake and adjacent loop

Friday, April 12, 2013

Workout

CrossFit

Warm up

Dead Lifts
5-5-5-5
115, 135, 145, 155

WOD
EMOM for 14 minutes
3 dead lifts- 125 lbs.
amrap double unders (supposed to be burpees, but knee was bruised and swollen)

Wednesday, April 17, 2013

Workout

CrossFit

Warm up

Handstand holds X 4 (20-30 seconds each)

WOD
Tabata
Heavy Russian kb swings- 45 lbs.
Slam ball- 25 lbs.
Ab mat sit ups

Monday, April 8, 2013

Workout

CrossFit

Warm up

Front Squat
5-5-5-5-5
65-75-85-95-105
That was tough! 

WOD
75 double unders
50 front squats- 65 lbs. (75 RX)
75 double unders
Time- 9:54

Running
Ran/walked about a mile with girls.

Thursday, March 29, 2013

Workout

CrossFit

Warm up

Strict Press
3-3-3-3
65, 70, 75, 77 (2)- So close to 3rd, but stalled and then went up on toes.

WOD
5 rounds of:
30 double unders
10 push press- 65 lbs.
20 abmat situps
Time- 8:5ish

Wednesday, March 28, 2013

Workout

CrossFit

Warm up

Hang Cleans
3-3-3-3-3
85, 95, 105, 115, 125 (f), 125 (f), 125 (2)
Close to getting 3rd.

WOD
AMRAP in 12 minutes of
24 weighted lunge steps- 25 lbs.
12 slam ball- 25 lbs.
Total- 5+4

Tuesday, March 26, 2013

CrossFit

Workout

4 rounds of
500 meter row
10 pull ups
10 front squats- 75 lbs.
3 minutes rest
Time- 26:59

Monday, March 25, 2013

Workout

CrossFit

Warm up

7 minute Plank hold- accumulate 7 minutes

WOD
AMRAP in 15 minutes
10 kb swings- 45 pounds
10 box jump/step down- 20 inch
10 ring dips- red band
Total- ?

Friday, March 22, 2013

Workout

CrossFit

Warm up

WOD
5 rounds of
400 meter run
20 kb swings- 35 lbs.
Time- ?? Close to Anna- 16:something?

Wednesday, March 13, 2013

Workout

CrossFit

Warm up

Pistol practice

WOD
Box jumps (games style)/slam ball time ladder
11, 11

Tuesday, March 12, 2013

Workout

Crossfit

Warm up

WOD
3 Rounds of

1,000 meter row
21 burpees
15 pull ups
Time- ?

Monday, March 11, 2013

Workout

CrossFit

Warm up
Front Squat
3 - 3 - 3 - 3
85-95-105-115

WOD
EMOM for 8 minutes
3 Front Squats
5 Push-ups

Tuesday, March 5, 2013

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
75, 85, 95, 105
Sick, so I took it easy.

WOD
10, 9, 8...3, 2, 1
Front squats
Push press
EMOM 5 burpees
Time- 11:50
I used 55 lbs.

Tough wod.  Would've used 65 if I was feeling better. 

Sunday, March 3, 2013

Workout

CrossFit with Niki

Back Squat
5- 50%
5- 60%
5- 75% did more
Max- 80%

80, 95, 125, 130 (7)

Probably shouldn't have jumped from 95-125.  I felt like 125 was harder than it should've been. 

Partner WOD
20 of a bunch of things while other partner rowed.  Ended up being around 49 minutes with about 5000 meters of rowing or a little under.  We did kb swings, thrusters, goblet squats, toes to bar, sit ups, lunges, kb high pull, and more?

Friday, March 1, 2013

Workout

CrossFit

Warm up

Bench Press
5-5-5-5
65, 75, 85, 95- PR!

WOD
"Annie"
50-40-30-20-10
Double Unders
Ab Mat Sit ups
Time- 7:09

Last time I did Annie I finished in 7:12.  Not sure if we used ab mats then.  Did all double unders unbroken except first set.  Jump rope hit leg after 4 dus!

Wednesday, February 27, 2013

Workout

CrossFit

Warm up

WOD

As many reps as possible in 25 minutes of:

10 Box Jumps (24"/20")
15 Goblet Squats (55#/35#)
20 One-Arm Kettlbell Swings (55#/35#)
Total- 9+25

Ran 3.4ish miles with Maddie.

Tuesday, February 26, 2013

Workout

CrossFit

Warm up

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

Ugh...the first 3 felt so easy, I thought for sure I was going to be getting 105 three times.  :(  Oh well.  I need to push press more!

WOD
10, 9, 8...3, 2, 1
Push Press- 65 lbs. (60ish% of 3 rep, 95 lbs was Rx)
Pull ups
Time- 7:57

Goal was to do everything unbroken and I did!  Yea!

Monday, February 25, 2013

CrossFit

Workout

Dead Lift
3-3-3-3-3
135, 155, 165, 175, 185

WOD
6 rounds
10 wall ball- 14 lbs
10 wall ball sit ups- 14 lbs
10 kettlebell swings- 35 lbs
Time- 8:47

Sunday, February 24, 2013

Workout

Running
Wellness 5k- ran with Maddie- 32:47

Lifetime with Ladejobi
Warm up

Back Squats
5-5-5-5-5-5-5
45, 65, 85, 95, 105, 115, 125

Planks- 2 rounds- 1 min front, 30 second sides

3 rounds of
500 meter row
10 kb swings
10 kb lunge steps

Friday, February 22, 2013

Workout

CrossFit

Warm up

WOD
6 rounds of
400 meter run/500  meter row
60 double unders
I did 3 runs first, then 3 rows.
Time- 22:00

Thursday, February 21, 2013

Workout

CrossFit

Warm up with 3 rounds of push ups, sit ups, and air squats

Power Clean
5-5-3-3-1-1-1
75, 85, 95, 105, 110, 120, 130 (f), 130- New PR!

Missed it the first time, but knew I could get it.  Stepped away, visualized it, and got it.

WOD
AMRAP in 8 minutes of
2 power cleans- 100 lbs.
4 ring dips- red hanging over top
6 tall box jumps- 24 inch
Total- 8+2

Wednesday, February 20, 2013

Workout

CrossFit

Warm up

WOD
4 rounds of
25 kbs swings- 35 lbs.
25 kb high pulls- 35 lbs.
25 db to overhead- 30 lbs. (snatch)
200 meter farmers carry- 35 kb/30 db
Time- 34:59

Monday, February 18, 2013

Workout

CrossFit

Warm up

WOD
800 meter run
30 toes to bar
400 meter run
30 toes to bar
800 meter run
Time- 18:15

Tabata slam ball warm down.

Friday, February 15, 2013

Workout

Crossfit

Clean and jerk
20 min to find 1 rep max
Got 105 pretty easily.  Thought I could get 115, but I couldn't.

WOD
20 minutes for
30 clean and jerks- 75 lbs
Then with time left
Amrap of
5 pull ups
7 push ups
10 air squats
Total- 4+10

Ran 3.4 miles with Maddie!

Wednesday, February 13, 2013

Workout

Crossfit

Front Squat
5-5-5-5
85, 95, 105, 115 (PR)

WOD
4 rounds
400 meter run
20 Kb swings- 35 lbs
20 ab mat sit ups
Time- 15:14

Monday, February 11, 2013

Workout

CrossFit

Warm up

Hang Clean
3-3-3-3-3
90, 100, 110, 120, 130 (f)

WOD
AMRAP in 12 minutes of
10 hang cleans- 60% of 3 rep max- 75 lbs.
10 wall ball- 14 lbs.
Total- 8+1

Rowed 10 minutes after CrossFit- 2017 meters.

Sunday, February 10, 2013

Workout

CrossFit with Niki

Warm up

Back Squat
5-5-5-5-5
75, 95, 110, 120, 135

WOD
10 power cleans- 95 lbs.
tabata wall ball- 14 lbs.
10 power cleans- 95 lbs.
tabata push press- 55 lbs.
10 power cleans- 95 lbs.
tabata ab mat sit ups
5 power cleans- 95 lbs.
1/2 tabata wall ball- 14 lbs.
5 power cleans- 95 lbs.
1/2 tabata push press- 55 lbs.
5 power cleans- 95 lbs.
1/2 tabata ab mat sit ups

Friday, February 8, 2013

Workout

CrossFit

Warm up

Thruster

3-3-3-3

75, 85, 95, 105

WOD

3 thrusters

3 chest to bars

6 thrusters

6 chest to bars

9 thrusters

9 chest to bars

Got 12 thrusters plus 2 chest to bars

Ran 3.2 miles after CrossFit.  9:45 min miles.

Wednesday, February 7, 2013

Workout

Crossfit

Warm up
3 rounds of
10 push ups
10 air squats
10 dead hang pull ups- skinny red with medium blue

WOD
500 meter row
40 air squats
30 wall ball sit ups- 14 lbs.
20 burpees
10 man makers- 25 lbs.
20 burpees
30 wall ball sit ups- 14 lbs.
40 air squats
800 meter run
Time- 21:20

Several people were under 20 and that was my goal.  The only place I could've possibly gone faster was the man makers.  Those got tough fast.  Oh well.

AFter CF I went for a run.  I was going to do 3, but figured I could do 3 on Friday when I have more time, so I did my 2.  It felt great.  I really wanted to keep going, but I had to get home and make dinner before taking Kate to swimming.  So excited to be running and having it feel good again!

Monday, February 4, 2013

Workout

CrossFit

Warm up

WOD
AMRAP in 25 minutes
10 front squats- 75 pounds
15 kb swings- 35 lbs.
20 ab mat sit ups
25 double unders
Total- 7+1 RX

Goal was to do all front squats without putting the bar down and I did!  The last 2 or 3 squats in the last few rounds got really tough.  Proud of myself for doing it!

Friday, February 1, 2013

Workout

CrossFit

Warm up

Dead Lift
5-3-3-3-3-3
115, 135, 150, 160, 170, 180

WOD
EMOM for 10 minutes
3 dead lifts- 125 lbs.
8 ab mat sit ups

Thursday, January 31, 2013

Workout

CrossFit

Warm up

Clean and Jerk- work up to workout weight
45- 3, 65- 3, 75-3, 85- 2, 95- 1

WOD
3 rounds of
6 minutes
1000 meter row
max Clean and Jerk- 85 lbs (RX was 95)
rest 6 minutes between rounds
10, 8, 9 clean and jerks
Finished about 4:20ish on all rows.

Ran 2 miles after CF.

Wednesday, January 30, 2013

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
110, 120, 130, 140 (2)
Let the weight carry me too low on the 3rd and couldn't get out of the squat!  :(  Oh well.

WOD
8 minute AMRAP
8 goblet squats- 35 lbs.
8 ab mat sit ups
8 kb swings- 35 lbs.
Total- 7+5

Monday, January 28, 2013

Workout

CrossFit

Warm up

WOD
"Laredo"
6 rounds of
24 air squats
24 push ups
24 lunges
400 meter run
Time- 40:59

Sunday, January 27, 2013

Workout

Running- Wellness 5k- 28:58

Tuesday, January 22, 2013

Workout

CrossFit

Warm up

Back Squat
3-3-3-3-3
105, 115, 125, 135, 145

YAHOO!!!!!!!!!!  Before I started I wasn't sure if I would go for 145 or settle for doing 140, since that would be a new PR.  I decided after I did 135, to just go for 145 and I got it!  So happy with that!  I really wasn't feeling good, but I knew it was a squat day and wanted to squat so I went.  Glad I did.

WOD
12 min AMRAP
30 overhead lunges- 25 lbs
10 slam ball- 20 lbs
4+13

Legs were having a tough time during that wod.  Oh well.

Sunday, January 20, 2013

Workout

At Lifetime

Ran 15 minutes- ran about 1 mile at 6.0

Back Squat
5-5-5-5-5-3
65, 85, 95, 105, 115, 125

3 rounds of
500 meter row
15 kb swings
10 push ups

Wednesday, January 16, 2013

Workout

Lifetime

Elliptical- 10 minutes

Strict Press
5-5-5-5
45, 55, 60, 65

Bench Press
45, 55, 65, 70, 75

Rowing- 10 minutes

Monday, January 14, 2013

Workout

CrossFit

Warm up

Front Squat
5-5-5-5
75, 90, 105, 115 (1)

WOD
10, 9, 8...3, 2, 1
Front Squats- 65 lbs.
Pull ups
Time- 9:??

Goal was to do everything unbroken and I did!  :)

Friday, January 11, 2013

Workout 

CrossFit

Warm up

WOD
400 meter run
20 box jumps- 20 inch
30 hang cleans- 75 lbs.
40 push press- 75 lbs.
50 ab mat sit ups
40 push press- 75 lbs.
30 hang cleans- 75 lbs.
20 box jumps- 20 inch
400 meter run
Time- 26:??

So glad I did it RX!

Wednesday, January 9, 2013

Workout

CrossFit

Warm up

Strict Press
3-3-3-3
65, 70, 75, 80 (1)

WOD
AMRAP in 12 minutes of
8 Renegade Rows- 25 lbs.
12 dumbell lunges
16 air squats
Total- ??

Tuesday, January 9, 2013

Workout

CrossFit

Warm up

Dead Lift
3-3-3-3
155, 165,175, 185 (2)

WOD
EMOM
3 Dead Lifts- 130 lbs.
3 Tall Box Jumps- 24 inch

Monday, January 7, 2013

Workout

CrossFit

Warm up

WOD 1
Tabata Russian KB swings- 91

WOD 2
3-6-9-12-9-6-3
Thrusters- 65 lbs.
Burpees
Time-  ??

Thursday, January 3, 2013

Workout

CrossFit

Warm up

Push Press Warm Up- warmed up to 85

WOD
"Jack"
AMRAP in 20 minutes of
10 push press- 75 lbs.
10 kb swings- 35 lbs
10 box jumps- 20 in
Total- 8+1

Didn't get same reps as last time, but legs were still tired from FGB.

Friday, January 4, 2013

Workout

CrossFit

Warm up with 20 air squats, 20 push ups.

Power Clean
3-3-3-3
95, 105, 115, 125 F, 125 (1)
Should've started at 90 and worked up to 120.  Last time we did this by 3s I got 120 2 times.  Pretty sure I could've gotten it 3 times today.  Oh well.

WOD
1000 meter row
30 power cleans- 95 lbs. (did the power cleans 5 at a time, then 3/2, 3/2 the last 10)
50 wall ball- 14 lbs.
Time- 13:10

Wednesday, January 2, 2013

Workout

CrossFit

Warm up with
10 push ups
10 air squats
10 strict pull ups- blue bands

Front Squat
3-3-3-3
95, 105, 115, 125 (1)

WOD
5 rounds
10 front squats- 75 lbs.
10 push ups
30 double unders
Time- 12:55

Monday, December 31, 2012

Workout

CrossFit

WOD

Fight Gone Bad
Box Jumps- 20 inch (35, 30, 25)
Push Press- 55 lbs. (22, 20, 20)
Row for calories (8, 8, 8)
Wall Ball- 14 lbs. (20, 16, 15)
High Pulls- 55 lbs. (20, 16, 15)
Total- 278

Last Fight Gone Bad- 234
Time before that- 276
Time before that- 201

I gotta get more wall ball and high pulls next time!