Tuesday, July 22, 2014

Workout

CrossFit

Warm up

WOD
800 meter run

5 rounds of
10 burpees
15 box jumps- 20 inch
20 kb swings- 35 lbs

800 meter run
Time- 34:50 (I think)

Thursday, July 17, 2014

Workout

CrossFit

Warm up

Overhead Squat- 1 rep max
45, 65, 75, 85, 95

WOD
3 rounds of
5 burpees
10 overhead squats- 55 lbs. (RX was 75)
15 kb swings- 35 lbs.- I accidentally did 10 each round instead of 15!  Oops!
Time- 6:3ish

Wednesday, July 16, 2014

Workout

CrossFit

Warm up

WOD
7 rounds of
200 meter run
15 box jumps- 20 inch
15 push press- 55 lbs.
Time- 24:56 or 25:56

Monday, July 14, 2014

Workout

CrossFit

Warm up

Back Squat- 3 rep max
75, 95, 105, 115, 125
Probably could've worked hard and gotten 135, but I didn't feel like trying.

WOD
CF katy 1 mile time trial
Time- 10:37

Thursday, July 10, 2014

Workout

CrossFit

WOD
"The Ghost"
6 rounds of
1 minute rowing for calories
1 minute burpees
1 minute double unders
1 minute rest
Total- ?

I started at burpees.

Tuesday, July 8, 2014

CrossFit

Workout

Part of "Barbara"

3 rounds of
20 pull ups
30 push ups
40 sit ups
50 air squats
Time- 35:??

Did chest to ground push ups.  Other people were doing game style wormy push ups.  So annoying.

Monday, July 7, 2014

Workout

CrossFit

Deadlift- 3 rep max
95, 135, 155, 165, 185
Used the back brace and it felt so much easier.

WOD
EOMOM for 12 minutes
5 deadlifts- 125 lbs
30 seconds of mountain climbers- I did double unders

Thursday, July 3, 2014

Workout

CrossFit

Push Press- 1 rep max- 112 lbs.

WOD
1, 2, 3...8, 9, 10
Push Press- 65 lbs.
Box Jumps- 20 inch
Burpees
Time- ??

Wednesday, July 2, 2014

Workout

CrossFit

Warm up

40-30-20-10
kb swings- 35 lbs
sit ups
weighted step ups- 16 inch box
double unders
Time- ???

Tuesday, July 1, 2014

Workout

CrossFit

Warm up

Clean and Jerk- 1 rep max
115, cleaned 125 but not even close to getting jerk, cleaned 120 and a little closer to getting jerk, but didn't

3 rounds of
4 handstand push ups or seated db press- 25 lbs
8 clean and jerk- 75 lbs
12 burpees
Time- ??

Monday, June 30, 2014

Workout

CrossFit

Warm up

Bench Press- 5 rep max
65, 75, 85, 95, 100 (2)

WOD
12 minute AMRAP
200 meter run
7 renegade rows- 25 lbs
14 russian twists with db
Total- 4

Friday, June 27, 2014

Workout

CrossFit

Warm up

Front Squat- 3 rep max
75, 85, 95, 105, 115

WOD
30-20-10
overhead plate lunges
sit ups
15-10-5
pull ups
Time- ??

Wednesday, June 25, 2014

Workout

CrossFit

Warm up

Power Clean- 2 rep max
120, 130 (1)

WOD
10, 9, 8...3, 2, 1
Power Cleans- 65 lbs
Ring Dips- red band
Time- ??

Boot Camp/Burn
25 minute AMRAP
10 kb clean and press left
10 kb clean and press right
20 alternating russian kb swings
200 meter run with kb
Total- 4+??
KB- 25 lbs

June 23, 2014

Workout

CrossFit

Warm up

Push Jerk- 3 rep max- ?

WOD
2, 4, 6, 8...
ground to overhead
toes to bar
Total- ??

Friday, June 20, 2014

Workout

CrossFit

Warm up with overhead squat skill work

WOD- Baby Sarah WOD
8 rounds
8 pull ups
20 box jumps
5 overhead squats- 45 lbs.
Time- ??

June 19, 2014

Workout

CrossFit

WOD

5 rounds 

400 meter run

15 goblet squats- 35 lbs

30 sit ups

Time- ??

Wednesday, June 18, 2014

Workout

CrossFit

Warm up

Partner WOD with Sheila
Buy in- 50 toes to bar
3 rounds of
500 meter row/400 meter run
Cash out- 150 double unders
Time- 22:ish

Tuesday, June 17, 2014

Workout

CrossFit

Warm up

Deadlift 3 rep max
95, 115, 135, 145, 155, 165?

WOD
EMOM for 10 minutes
3 deadlifts- 135lbs
3 tall box jumps- 24 inch

Friday, June 13, 2014

Workout

CrossFit

Strict Press- 3 rep max
45, 65, 75, 80 (2), 77, 80 (2)
So close to getting 3rd!  :(

WOD
AMRAP in 10 minutes
10 db push press- 20 lb dbs
10 db lunge steps- 20 lb dbs
10 russian twists- 1 20 lb db
Total- ?  9+?

Wednesday, June 11, 2014

Workout

CrossFit

Warm up

Hang Clean 1 rep max

65 (6), 85 (4), 105, 115, 125, 135 (f), 135, 140 (f), 140

WOD

5 rounds of

6 hang cleans- 105 lbs

12 box jumps

Time- 7:19  (RX!)

Tuesday, June 10, 2014

Workout

CrossFit

WOD
20 minute AMRAP of
6 pull ups
9 push ups
12 air squats
Total- 6+1

15 minutes of mobility afterwards

Monday, June 9, 2014

Workout

CrossFit

Warm up

Squat Snatch
15, 25, 35, 45

WOD
9-7-5
Squat Snatch- 45 lbs
Lateral Burpees
Time- 6:ish

Friday, June 6, 2014

Workout

CrossFit

Warm up

WOD
1600 meter run, 4 minutes rest
800 meter run, 3 minutes rest
400 meter run, 2 minutes rest
200 meter run
Time- 25:30

Thursday, June 5, 2014

Workout

CrossFit

Warm up

Front Squat 1 rep max
45-5, 75-5, 95-2, 105, 115, 125
Ugh... same as last time.  Back was horrible.

WOD
10, 9, 8...3, 2, 1
Wall balls- 16 lbs.
Burpees
Time- 8 something I think

Tuesday, June 3, 2014

Workout

CrossFit

Warm up

Push Press- 5 rep max
65, 75, 85, 95

WOD
20-15-20-5
Push Press- 65 lbs
KB swings- 35 lbs
Box jumps- 20 inch
Time- 10:21
RX'd

Monday, June 2, 2014

Workout

CrossFit

Warm up

Power Clean 3 rep  max
75, 95, 115, 125 (2), 125 (2), 125 (2)- UGH...could not get the third

WOD
5 rounds of
200 meter run
10 power cleans- 75 lbs (RX- 95)
Time- 10:20

Wednesday, May 21, 2014

Workout

5 rep dip
blue band, red band, skinny red band, no band (2), no band (3)

WOD
8 minute AMRAP of
2, 4, 6, 8, etc of alternating dumbell snatch- 30 lbs
1, 2, 3, 4, etc burpees
Total- 109 (Got through round of 16/8, then got 1 snatch)

Tuesday, May 20, 2014

Workout

CrossFit

Warm up

Overhead Squat- 2 rep max
45- 5, 65, 75, 85, 90, 95

WOD
5 rounds of
10 overhead squats- 65 lbs
21 double unders
Time- 13:??

Monday, May 19, 2014

Workout

CrossFit

Warm up

Partner WOD with Botter
3 rounds of 1000 meter row (500 each)
400 meter farmer's carry- divided into 100s
Time- 25:06
Beat all the other girls teams all day long!  :)
We rowed about a 2:00 pace and I ran during the farmer's carry.

Tuesday, May 13, 2014

Workout

CrossFit

Strict Press- 5 rep max
45, 65, 70, 75, 80 (2 or 3)

WOD
12 minute AMRAP of
50 double unders
25 slam ball- 25 lbs
20 russian twists- 25 lbs.
Total- 3 +48

My double unders sucked today.

Monday, May 12, 2014

Workout

CrossFit

WOD

    50 calorie row

    50 box jump overs- 20 inch

    50 wall balls- 14 lbs

    50 hand release pushups

    50 wallballs- 14 lbs

    50 box jump overs- 20 inch

    50 lunges

Time- 27 or 29 ish??

Thursday, May 8, 2014

Workout

CrossFit

Warm up with stretching and foam rolling. I stretched first and then foam rolled...felt good.

WOD
400 meter run to start every round
40-30-20-10
lunges
sit ups- used an ab mat
db goblet squats (light)- 20 lbs.
Time- 19:30

Tuesday, May 6, 2014

Workout

CrossFit

Warm up
50-40-30-20-10 kb swings- 35 lbs.
25-20-15-10-5 box jumps- 20 inch
Time- 16:45

Monday, May 5, 2014

Workout

CrossFit

Push press- 3 rep max
45 (5), 75, 90, 100, 110 (1)

Workout
10, 9, 8...3, 2, 1
Push press- 75 lbs (95 Rx)
Pull ups
Time- ??

Friday, May 2, 2014

Workout

CrossFit

Warm up

WOD
10 rounds of
200 meter run
5 toes to  bar
10 ground to overhead- 65 lbs. (did clean and press first few rounds, then did some snatches mixed in)
Time-  ??

Thursday, May 1, 2014

Workout

CrossFit

Warm up

Hang Clean- 3 rep max
75, 95, 105, 115, 125, 135, 140 (f)
Used hook grip and it helped a ton!

WOD
7 rounds
7 hang cleans- 95 lbs
7 burpee box jumps
Time- ??
RX'd!

Wednesday, April 30, 2014

Workout

CrossFit

Warm up

WOD
1000 meter row time trial- 3:55

then

"Annie"
50-40-30-20-10
double unders
sit ups- ab mat
Time- 6:46

Didn't think I'd beat my last time of 7:06, but I did!  I tried my best to fly through the sit ups.

Tuesday, April 20, 2014

Workout

CrossFit

Strict pull ups
blue band, red band, skinny red, strict (1), skinny band

WOD
AMRAP in 12 minutes of
4 chest to bar pull ups
8 push press- 75 lbs.
12 lateral hops
Total- 6+8

Didn't figure out my chest to bars until 2nd round.  Realized I needed to kip a bit differently.

Saturday, April 26, 2014

Workout

At hotel

Ran 1.5 miles.  Ran last .5 mile at 8:34 pace.

DB Squats- 3 sets of 10 with 20 lb dbs
One legged deadlift- 3 sets of 10 on each leg with 20 lb db
3 rounds of planks- 1 min front, 30 sec each side
Bridges on ex ball- 1 min each X3

Stretching

Wednesday, April 23, 2014

WOrkout

CrossFit

Warm up

Deadlift
3 rep max
95,115, 135, 155, 165, 175, 190

WOD
EMOM for 14 minutes
3 deadlifts- 135 lbs.
30 seconds of wall ball
Ended with 101 wall ball

Tuesday, April 22, 2014

Workout

CrossFit

Warm up

Bear Complex- 1 rep max
65, 75, 85, 95, 105(f) I was afraid to bring that 105 down on to my back.  I probably could've done it, but I couldn't bring myself to do it.

WOD
8 rounds
2 Bear complexes- 75 lbs
5 toes to bar- 4 rounds pause between, 4 rounds with kip

Monday, April 21, 2014

Workout

Running
Ran 45 minutes at during Maddie's vball practice

Saturday and Sunday, April 19 and 20, 2014

Walked at ton at Maddie's vball tourney.

Friday, April 18, 2014

Workout

At hotel gym

Ran 1.5 miles
back squat
strict press
tricep extension
bent over one armed row with db
Ran 1 mile (.6 miles at 8:34 pace)

Wednesday, April 16, 2014

Workout

CrossFit

Warm up

WOD
10, 9, 8...3, 2, 1
Wall balls- 14 lbs
Box Jumps- 20 inch
Push press- 65 lbs.
Time- 10:??

Ran 1 mile after crossfit.

Monday, April 14, 2014

Workout

CrossFit

Warm up

WOD
12-10-8-6-4-2
Heavy KB swings- 45 lbs (RX 55 lbs)
24-20-16-12-8-4
Step ups
400 meter run between each set.
Time- ??

Saturday, April 12, 2014

Workout

Running

Rise Run 5k with Dad and Maddie

Time- 41 minutes ish

Friday, April 11, 2014

Workout

CrossFit

Warm up

Bench Press- 5 rep max
75, 85, 95, 105(2) ??

WOD
5 min AMRAP of
5 Poor man bench- 25 lb dbs
10 air squats
Total- ??
then
5 min AMRAP of
3 renegade rows
12 russian twists
Total- ??

Ran to and from CrossFit from mom's house.  12:30ish each way

Thursday, April 10, 2014

Workout

CrossFit

Warm up

WOD
5 rounds not for time
500 meter row- 1:56, 1:54, 1:58, 2:02, 1:58
15 toes to bar- worked on getting 5 at a time with a kip, last 2 rounds did GHDs because hands were about to tear

Wednesday, April 9, 2014

Workout

CrossFit

Warm up with 3 rounds of
pull ups- 10 kipping, 5 strict/5 kipping, 5 strict/5 kipping
air squats
sit ups

Back Squat
5 rep max
45, 75, 95, 115, 125, 135
Not a PR, but I haven't gotten that in over a year!

WOD
4 rounds of
15 heavy wall balls- 16 lbs (Rx was 20 lbs)
30 double unders
Time- 6:48

Ran 20 minutes after CrossFit.

Tuesday, April 8, 2014

Workout

At home

3 rounds of
10 air squats
10 push ups on knees

3 rounds of 30 seconds of
supermans then
planks

5 rounds of hand stand holds
about 7 seconds each

3 rounds of
10 rows with 10 pounds on right
10 rows with 10 pounds on left
10 tricep extensions with 10 pounds on right
10 tricep extensions with 10 pounds on left

3 rounds of
10 one legged dlifts with kb- 35 lbs on right
10 one legged dlifts with kb- 35 lbs on left

2 rounds of bridges with legs elevated on second shelf of shoe rack
about 1:30 each.

Ran 30 minutes during volleyball practices.

Monday, April 7, 2014

Workout

CrossFit

Warm up

WOD
8 rounds of
200 meter run with wall ball- 14 lbs
Lunges with wall ball over head
Wall ball sit ups
Time- 19:43

At home
3 rounds of
10 burpees
20 alternating one handed russian kb swings- 18 lbs
30 thrusters- 15 lbs.
Time- 10:??

Friday, April 4, 2014

Workout

Ran to CrossFit- 12:30

CrossFit

Warm up

Power Clean- 1 rep max
75- 5, 85- 5, 95-3 , 105, 115, 125, 135 (f), 135- PR!

WOD
9 minute AMRAP of
4 power cleans- 90 lbs (RX was 105)
12 sit ups
24 double unders
Total- 7+2

Ran home from CrossFit- 13:30ish

Thursday, April 3, 2014

Workout

CrossFit

Warm up

Front squat- 1 rep max
45-5, 75- 5, 95-3, 105, 115, 125 (PR!)
Got to the bottom and felt like I was being crushed.  My back is so weak now and I'm not sure why!  Took everything I had to get up, but I made it.

WOD
15 front squats- 75 lbs
15 box jumps- 20 inch
15 front squats
800 meter run
15 front squats
15 box jumps
15 front squats
Time- 13:57
RX!

Tuesday, March 1, 2014

Workout

CrossFit

Warm up with 15 jump squats, rolling and stretching

WOD
6 rounds of
200 meter run
15 kb swings- 35 lbs.
10 goblet squats- 35 lbs.
Time- 13:37

Pushed hard to finish before Carrie.  Beat her by 1 second.  Her back was locking up on her though.

Ran 1 mile after CrossFit.  The run was tough.  My legs are tired.  Wanted to do more, but couldn't make myself do it.

Monday, March 31, 2014

Workout

CrossFit

Warm up

Deadlift
1 rep max
95- 5
135-5
155- 3
175- 1
190- 1
205- 1
215 (f)

190 felt pretty easy and 205 was tough but not super tough!  Although I couldn't even get 215 off the ground!

WOD
EMOM
2 deadlifts- 135 lbs.
3 tall box jumps- 24 inch

Saturday, March 29, 2014

Workout

At hotel

Ran 15 minutes
3 sets of 10 tricep extension- 10 lbs.
3 sets of 10 ren. rows without push ups- 20 lbs.
3 sets of bent over rows- ?
2 sets of 10 bench press- ?
3 sets of plie squats- ?
Ran 15 minutes

Thursday, March 27, 2014

Workout

CrossFit

Warm up

Partner WOD
2000 meter row (switch at 500)
40 heavy kb russian swings- 45 lbs.
30 ring push ups- first set on knees, second and third sets on toes (3 at a time)
Time- 41:??

I can't remember if I ran that day or not!  :(

Wednesday, March 26, 2014

Workout

CrossFit

Warm up with air squats and push ups

Strict Press- 1 rep max
45-5, 65- 3, 75, 80, 85, 87(f)

WOW!  I'm still so excited about that!  I can't believe how easy 65, 75, and 80 felt.  85 was a bit tougher at the top.  87 I got to my eyes, but couldn't get further than that.  So thrilled!

WOD
4 rounds of
10 db hang cleans- 25 lbs.
20 box jumps- 20 inch (rebounded)
30 ab mat sit ups
Time- 10:20ish

Felt great!

Tuesday, March 25, 2014

Workout

CrossFit

Warm up

WOD
20-18-26-14-12-10-8-6-4-2
10-9-8-7-6-5-4-3-2-1
Overhead plate lunges- 25 lbs.
Burpee w/ plate jump
Time- 16:50 or 17:50?

Ran 35 minutes after CrossFit.

Monday, March 24, 2014

Workout

CrossFit

Warm up

Front Squat- 3 rep max
75, 85, 95, 105, 115, 120(2)

My back was not happy!  I was worried way more about my back caving than my legs failing.  :(  Gotta work on strengthening that back to hold up the weight.  I've never experienced that before.  I also used a weight belt for the 2 at 120.

WOD
5 rounds of
5 font squats- 80 lbs.
10 pull ups
Time- 7:50

Friday, March 21, 2014

Workout

CrossFit

Power Clean- 1 rep max
75-5, 85- 3, 95- 3
110, 120, 130, 135 (f)

WOD
30 power cleans- 80 lbs.
40 burpees
30 power cleans- 80 lbs
Time- 8:59

Thursday, March 21, 2014

Workout

CrossFit

Warm up
-3 rounds of
10 strict pull ups- blue band
10 air squats
10 push ups

WOD
400 meter run- 1:48
rest 2 minutes
800 meter run
rest 3 minutes
400 meter run- 2:01
rest 2 minutes
800 meter run
rest 3 minutes
400 meter run- 1:56

Time- 24:40

After CF
15 back squat- 55 lbs
run to stop sign and back
20 or 30 deadlifts- 55 lbs.
run to stop sign and back
15 hang cleans- 55 lbs.
run to stop sign and back
Time- 13 ish

Wednesday, March 19, 2014

Workout

CrossFit

Warm up
-mobility and stretching
-1 min plank front, 45 side plank right, 45 side plank left
-1 min plank (30 sec right leg up, 30 sec left leg up), 30 sec side plank with leg up, 30 sec side plank other side with leg up.

WOD
15 min AMRAP of
10 push press- 65 lbs.
20 russian twists- 25 lbs.
30 double unders
Total- 8+7

Ran 15 minutes after crossfit.

Tuesday, March 18, 2014

Workout

CrossFit

Warm up

WOD
With 3 minute clock,
run 200 meters then
AMRAP box jumps- 20 inch (50)
rest 2 minutes
run, AMRAP db snatches- 25 lbs. (37)
rest 2 minutes
run, AMRAP burpees (29)
rest 2 minutes
run, AMRAP pistols- assisted with band (12)


Did 8 more pistols after wod to get to 20.

Ran 18 minutes after CrossFit

Monday, March 17, 2014

Workout

CrossFit

Warm up

Push press- 3 rep max
45, 65, 75, 85, 95, 105, 107 (1), 107 (1)

WOD
4 rounds of
10 hspu or pike pu (pike)
15 sit ups ab mat
20 lunges
Time- 7:50

Friday, March 14, 2014

Workout

CrossFit

Warm up

Back Squat- 3 rep max
75, 95, 115, 125, 135, 145

WOD
10, 9, 8...3, 2, 1
Wall ball
ring dips- red band
Time- ??

Wednesday, March 12, 2014

Workout

CrossFit

Warm up

WOD
18 minute AMRAP
12 slam balls- 20 lbs
18 lunges
24 kb swings- 35 lbs
200 meter run
total- 5+11

Tuesday, March 11, 2014

Workout

CrossFit

Warm up

Strict Press- 3 rep max
445, 55, 65, 75

WOD
4 rounds
15 push press- 65 lbs
12 burpee box jumps
9 ab mat sit ups
Time- 10:59
RX!

Monday, March 10, 2014

Workout

CrossFit

1 rep power clean
7, 95, 105, 115, 125 (f), 125

WOD
3 rounds
21 power cleans- 80 lbs
400 meter run
Time- ??

Friday, March 7, 2014

Workout

CrossFit

Warm up

WOD
40 of back squat, hang clean, push press (did ring rows instead of squats)
30
20
10
Weight- 65 lbs

Wednesday, March 5, 2014

Workout

CrossFit

Warm up

WOD
1000 meter row
then
5 rounds of
20 kb swings- 35 lbs
15 air squats
10 box jumps- 20 inch
Time-??

Tuesday, March 4, 2014

Workout

CrossFit

Warm up

Deadlift- 3 rep max
95, 115, 135, 155, 165, 175- not sure?

WOD
EMOM for 12 minutes
3 deadlifts- 60% of max- 115?
mountain climbers for 30 seconds- switched to ab mat sit ups

Monday, March 3, 2014

Workout

CrossFit

Warm up

Front Squat- 5 rep max
65, 75, 85, 95, 105

WOD
12 min AMRAP of
8 thrusters- 55 lbs.
10 toe to bar
12 burpees
Total- 4+3

Saturday, March 1, 2014

Workout

CrossFit

Back Squat
Based on 140 max
With 2 second hold at the bottom
5- 50%- 70
5- 60% 85
5- 65%- 90
then,
3- 75%- 105
3- 80%- 110
3- 80%- 110
3- 80%- 110

At home
Power clean
10- 55 lbs
10- 65 lbs
10- 70 lbs
Yoga stretching between

WOD
5 rounds of
20 kb swings
20 kb high pulls
200 meter run
Time- under 20 minutes

Lots of  yard work!

Friday, February 28, 2014

Workout

CrossFit

5 rounds of
1 minute of box jumps- 20 inch
1 minute of slam ball- 20 lbs
1 minute of ab mat sit ups
1 minute rest
Total- 389

Average 20 box jumps and 20 slam ball and 30-40 sit ups.

Tuesday, February 25, 2014

Workout

Ran to CrossFit- about 1.36 miles- 12:53

CrossFit

Push Press- 3 rep max
65, 75, 85, 95, 100

WOD
15 min AMRAP
10 push press- 65 lbs
10 kb swings- 35 lbs
200 meter run
Total- 6+20

RX and felt great!

Ran to mom's after CrossFit- about 1.33 miles- 14:30

Monday, February 24, 2014

Workout

CrossFit

Warm up

EMOM for 7 minutes- pull ups
Tried chest to bar- couldn't really get chest to touch.  I was plenty high enough.  Did 3 at a time making sure to get high enough even though I wasn't touching.

WOD
8 minute AMRAP of
12 db snatches- 30 lbs.
14 lunges in place
24 double unders
Total- 4+12

Saturday, February 23, 2014

Workout

At home

Lunges X5
15, 25, 35, 45

One legged deadlift/squat with kb touching floor- 35 lbs. 3 sets of 10 on each leg

Bicep curls X10- 25 lbs.

Bent over rows X10- 25 lbs,

Tricep somethings (similar to dip movement)- 18 lb. kb

WOD
6X400
Times ranged from 2:45-2:20ish
Start/Finish at garage entrance

Friday, February 22, 2014

Workout

CrossFit

Warm up

WOD

400 meter run

30 wall ball

30 burpees

400 meter run

20 wall ball

20 burpees

400 meter run

10 wall ball

10 burpees

Time- 16:59

Wall Ball- 14 lbs.

Warm down

tabata bicycles

Thursday, February 21, 2014

Workout

CrossFit

20 minutes to find 3 rep power clean touch and go
85, 95, 105, 115 (2)

WOD
3 rounds of
3 min AMRAP with 1 minute rest between
3 power cleans- 85 lbs
6 lateral hops
9 sit up- ab mat
Totals- 5+9, 4+9, 4+13

Tuesday, February 18, 2014

Workout

At home

Strict Press
5-5-5-5
15- 10
35, 45, 55, 65 (3)

Yoga stretches between sets

WOD
Run to stop sign and back (about .25 mile), 15 push press
Run, 12 pp
Run, 9 pp
Run, 6 pp
Run, 3 pp
Run
push press- 55 lbs.
Time- 20:45

Monday, February 17, 2014

Workout

CrossFit

Warm up

Back Squat- 3 rep
95, 105, 115, 125

WOD
10 minute AMRAP- Half "Cindy"
5 pull ups
10 push ups
15 air squats
Total- 6+6

Friday, February 14, 2014

Workout

CrossFit

Warm up

Power Clean- 2 rep max (not touch and go)
115, got 120 one time

WOD
200 meter run, 15 power cleans- 65 lbs.
200 meter run, 12
run, 9
run, 6
run, 3
Time- 8:something

Thursday, February 14, 2014

Workout

CrossFit

Warm up

Front Squat- 20 minutes to find 1 rep max
110

WOD
800 meter run then
21 kb swings- 35 lbs.
15 front squats- 55 lbs.
9 pull ups
Time- ??

Thursday, February 6, 2014

Workout

CrossFit

Warm up

WOD
20 minute AMRAP of
5 ring dips- blue band
7 kb swings- 45 lbs.
10 air squats
Total- 16+?

YOGA!

Tuesday, February 4, 2014

Workout

CrossFit

Warm up

Strict Press
20 minutes to find 3 rep max
45, 55, 65, 70, 75 (f), 72 (2)

WOD
AMRAP in 12 minutes of
7 handstand push ups OR seated db press- 15 lbs
7 box jumps- 20 inch
7 burpees
Total- ?

Friday, January 24, 2014

Workout

CrossFit

Warm up

Front Squat
3 rep max- ?

WOD
12 min AMRAP of
7 push press- 65 lbs.
7  front squats- 65 lbs.
7 toes to bar
Total- ?

Tuesday, January 21, 2014

Workout

CrossFit

Baby Amelia WOD
8 rounds of
7 push press- 65 lbs
20 wall ball sit ups- 14 lbs
5 strict pull ups- blue band

Thursday, November 28, 2013

I forgot this one!

Turkey Trot with Maddie and Fatty.

Time- 36:18 for Maddie, 36:21 for me

Sunday, January 19, 2014- Aramco Houston Half

Running- 13. 1 miles in 2:57ish.

Ran with Tehya from KSR.  Great experience!

Tuesday, January 14, 2014

Workout

CrossFit

Warm up

Front Squat
5 rep max
65, 75, 85, 95

WOD
6 rounds of
200 meter run
4 front squat- 75 lbs.
6 pull ups
TIme- 12 ish

Saturday, January 11, 2014

KSR- ran 8 miles

Thursday, January 9, 2014

Workout

CrossFit

WOD
Baby Judah
2 rounds of
13 turkish get ups
13 weighted step ups- 16 inch box
13 left windmills
13 right windmills
13 left kb swings
13 right kb swings
13 left windmills
13 right windmills
13 weighted step ups- 16 inch box
Time- 22:14
KB weight- 26 lbs.

After CF- Ran about 1.5 miles in 16:27 (from CF to HK to dead end back to CF); from HK to dead end to CF took 10:42 (about 1 mile)
Rowed 750 meters- about 3:35

Food Log
Breakfast- small glass of chocolate almond milk, banana pancakes
Lunch- sweet potato, ham and cheese sandwich with mir whip on gf bread, organic tortilla chips, cup of 100 cal wholly guac
Snack- banana, popcorn
After wkout- smoothie- chocolate almond milk, ice, banana, scoop of pb, chocolate protein powder, handful of spinach
Dinner- mole chicken enchiladas, rice, beans, chips, guacamole, salsa, small glass of chocolate almond milk
Middle of night- small glass of chocolate almond milk

Wednesday, January 8, 2014

Food Log
Breakfast- small glass of chocolate almond milk, banana panackes, 2 ag farms sausages
Lunch- chicken cacc with zucchini noodles
Snack- banana, popcorn, almond crackers, 2 slices of ham, a few pieces of cubed cheese
Dinner- popcorn, vegetable beef stew, small glass of chocolate almond milk

Tuesday, January 7, 2014

Workout

CrossFit

Warm up

WOD
2000 meter row
Time- 8:52

then, untimed
20-15-10-15-20 lunges
15-10-5-10-15 strict pull ups- blue and red band

At home with Maddie
3 sets of 20 strict press- 15 lbs.

Food log-
Breakfast- 1 cup of choc almond milk, 2 Peanut butter muffins, 2 AG farms pork sausage
Lunch- hot dog, hb chili, sweet pot bun
Snack- banana
Post WOD- chocolate protein shake
Dinner- chicken cacciatore with zucchini noodles

Today marks day 1 of 30 of NO refined sugar, NO gluten!

Monday, January 6, 2014

Workout

CrossFit

Warm up

Deadlift- 2 rep max
75- 10
95- 7
115- 5
135- 3
145- 2
165- 2

WOD
AMRAP in 15 minutes of
9 deadlifts- 100 lbs
12 hand release push ups
15 box jumps- 20 inch
Total- 6+9

Friday, January 3, 2014

Workout

CrossFit

Warm up

WOD
500 meter row
50 kb swings- 25 lbs.
40 db snatch- 20 lbs
20 burpees
40 db snatch
50 kb swings
500 meter row
Time- ??

RXd was 35/30

Thursday, January 2, 2014

Workout

CrossFit

Warm up

Back Squat
20 minutes to find 3 rep max
45, 75, 85, 95 (5), 105, 95 (5), 95 (7)

WOD
15, 12, 9
Back squats
pull ups (supposed to be chest to bar, i did regular)
Time- 6:45

Tuesday, December 31, 2013

Workout

KSR Tuesday workout

2 laps around parking lot
high skip, 25 jumping jacks, run back
lateral run, 25 squats, run back
lateral run, 15 push ups, run back
run backwards, 10 plank break downs, run back

Run a little less than 1.5 miles at little faster pace.

Monday, December 30, 2013

Workout

CrossFit
10-8-6-4-2
Right arm kb snatch
Right arm front rack squats with kb
Right arm kb swings
Left arm kb snatch
Left arm front rack squats with kb
Left arm kb swings
KB- 25 lbs

Saturday, December 28, 2013

Workout

Running- KSR- 11 miles

Friday, December 27, 2013

Workout

CrossFit

Warm up

Front Squat
20 minutes to find 3 rep max
Got up to 85 lbs then dropped down and did some more reps at a lower weight.

WOD
1000 meter row then
5 rounds of 7 front squats- 55 lbs.
10 leg raises (supposed to be toes to bar)- couldn't do them because of cut on hand