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
Wednesday, April 23, 2014
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)
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.
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- ??
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- ??
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
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
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
Thursday, April 10, 2014
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.
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.
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.
Tuesday, April 8, 2014
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:??
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:??
Monday, April 7, 2014
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
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
Friday, April 4, 2014
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!
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!
Wednesday, April 2, 2014
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.
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.
Tuesday, April 1, 2014
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
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
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! :(
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! :(
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