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