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

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- ??

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

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

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!  :(

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

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

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-??

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

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

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- ??