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
Wednesday, May 29, 2013
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:??
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
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.
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)
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)
Tuesday, May 21, 2013
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.
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!
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!
Thursday, May 16, 2013
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.
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.
Wednesday, May 15, 2013
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
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
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
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!
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!
Thursday, May 9, 2013
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!
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!
Wednesday, May 8, 2013
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!
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.
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.
Monday, May 6, 2013
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!
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
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
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 ?
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 ?
Wednesday, May 1, 2013
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
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!
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
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.
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.
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