Monday and Tuesday?

Workout

One day- At home

Back Squat X 10
15, 35, 55, 65

WOD
5 rounds of
15 straight leg deadlifts- 35 lbs
10 push ups- on knees
5 kb swings- 35 lbs
Time- 15:??

One day- Ran for 20 minutes.

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:??

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

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!

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

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

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!

Wednesday, October 9, 2013

Workout

At home with Maddie!

Ran to stop sign and back with Maddie
Warm up

Strict Press
5-5-5-5
15, 35, 45, 55

Back Squat
10-10-10-10
15, 45, 45, 45

WOD
3 rounds of
10 air squats
10 kb swings- 35 lbs
bear crawl down and back front lawn
Time- 4:07

Ran to stop sign and back.

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.

Wednesday, June 26, 2013

Workout

At home

WOD
4 rounds of
10 kb one legged dead lifts (right)
10 kb one legged dead lifts (left)
10 kb good mornings (2 rounds)/10 super mans (10 rounds)
10 air squats
20 lunges
Run to stop sign and back (.25 miles)
time- 27 minutes ish

Sunday, June 9, 2013

Workout

At home

Ran to parents house

Then 3 rounds of

20 deck jumps

10 push ups

Lunges to street

10 burpees

Run two houses down

Ran to parents house

Tabata planks

Tabata bridges

Tabata alternating crunches and side raise with kb 

Saturday, June 8, 2013

Workout

CrossFit open gym

Strict Press

5-5-5-5

Warm up with 45

65, 70, 75 (3), 72

At home

4 rounds of

10 kb swings- 35 lbs.

10 goblet squats- 35 lbs.

20 lunge steps

10 kb one legged dead lifts- 35 lbs.

10 kb one legged dead lifts- 35 lbs

Run to stop sign and back

Time- 28:ish

Monday, June 3, 2013

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
75, 95, 115, 125

WOD
10 goblet squats- 35 lbs.
10 kb swings- 35 lbs.
10 burpees
Time-11:55

At home
Tabata alternating
air squats
handstand holds
-
lunges
push ups
-
air squats
handstand holds
-
front, side, side, side raise with kb

15 deadlifts with kb- 35 lbs.

Monday, May 27, 2013

Workout

At home

3 rounds of
Ran 2 houses down
25 kb swings
Ran 2 houses down
25 goblet squats
Ran 2 houses down

25 kb high pulls
Ran 2 houses down

25 lunge steps
Time- 37:??