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!