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!
Wednesday, February 27, 2013
Monday, February 25, 2013
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
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
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
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
Friday, February 22, 2013
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
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
Thursday, February 21, 2013
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
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.
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.
Saturday, February 16, 2013
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!
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
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
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
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.
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
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
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.
Thursday, February 7, 2013
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!
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
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!
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
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
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