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.
Wednesday, August 28, 2013
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
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
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.
Running- ran 60 minutes, about 5.4ish miles, I think
Took some minute long walking breaks, about 4.
Friday, August 23, 2013
Workout
CrossFit
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
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.
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
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
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.
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
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
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
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
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:??
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+?
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- ??
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
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
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.
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
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- ??
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- ?
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- ?
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