December 12- CF Katy Holiday Brawl

CrossFit Competition!

WOD 1

8 minutes AMRAP

15 Clean and Jerks- 55, 65, 70, 75

20 Calorie row

Maddie did half of the 55 lb jerks and I think half of the 65 lb jerks.  She failed once on the clean and then tried again and got it.  I did all the 70 lbs and I think we got 1 or 2 of the 75.  We didn't get last on that wod!

WOD 2

1 rep max front squat

Maddie got 100 and I got 110 (I think)

We got last.  Oh well...we figured we would

WOD 3

Part 1- 2 X 400 meter relay.  

We did ok!

WOD 4

100 wall ball

50 box jump overs- inch

25 ball over shoulder- 50 lbs

We did well!  Got 4th place in this WOD.  Maddie kicked butt on the box jump overs!  

We had so much fun!  I am so proud of how hard Maddie pushed herself and I'm so glad she had fun, too!  She said she would do another with me!

It was a GREAT day!

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- ??

Friday, February 15, 2013

Workout

Crossfit

Clean and jerk
20 min to find 1 rep max
Got 105 pretty easily.  Thought I could get 115, but I couldn't.

WOD
20 minutes for
30 clean and jerks- 75 lbs
Then with time left
Amrap of
5 pull ups
7 push ups
10 air squats
Total- 4+10

Ran 3.4 miles with Maddie!

Thursday, January 31, 2013

Workout

CrossFit

Warm up

Clean and Jerk- work up to workout weight
45- 3, 65- 3, 75-3, 85- 2, 95- 1

WOD
3 rounds of
6 minutes
1000 meter row
max Clean and Jerk- 85 lbs (RX was 95)
rest 6 minutes between rounds
10, 8, 9 clean and jerks
Finished about 4:20ish on all rows.

Ran 2 miles after CF.

Monday, May 14, 2012

Workout

CrossFit

Warm up

Clean and Jerk- unbroken
3-3-3-3
85, 95, 105, 110 (1)

WOD
"Grace"
30 clean and jerks for time- 75 lbs.
Time- 3:51

Thursday, March 29, 2012

Workout

CrossFit

Warm up

Clean and Jerk
5-3-1-1-1
65, 75, 85, 95, 105, 110

WOD
"Grace"
30 clean and jerks for time- 75 lbs,
4:25ish

Monday, November 14, 2011

Workout

CrossFit

Warm up

Clean and Jerk warm up

WOD
800m Run

15 Clean and Jerks (135/95)- I did 75 lbs.
400m Run
10 Clean and Jerks
400m Run
15 Clean and Jerks
800m Run
Time- ??  I can't remember!

Friday, August 12, 2011

Workout

CrossFit

Warm up with butt kicks, high knees, 2 rounds of 10 jumping squats, 5 burpees

Clean and Jerk warm up
65, 70, 75

WOD
800 meter run
30 clean and jerks- 70 lbs.
800 meter run
Time- 16:24

Deadlifts on my own
5- 115
5- 135
1- 145
6- 115


Running- 3 miles after CFit

Saturday, July 2, 2011- Bring the Heat 2

WOD 1

4 rep deadlift max

155, 165, 170

2 minute break then,

800 ish meter run

4:10

WOD 2

25-20-15-10-5

5-4-3-2-1

Box Jumps- 16 inch
Clean and Jerk- 65 lbs.
Time- 3:52
Beat my time from Wednesday!

WOD 3

21 power snatch- 45 lbs.

30 meter shuttle run
21 push press- 45 lbs.
30 meter shuttle run
21 hang clean- 45 lbs
30 meter shuttle run

120 meter overhead carry- 45 lbs.

Horrible WOD.  I hated this WOD.  Ugh...  If it wasn't 100 degrees and my 3rd WOD of the day, I think I would've done better.

Overall I'm happy with my WODs.  I met my goals for the first 2 and I didn't really have a goal for the last WOD.  I was hoping to get 165 on my deadlift and I got 170!  I was also hoping to better my time on the WOD 2 and I did.  The last WOD just sucked for me.  I think I ended up towards the bottom.  Oh well.

Wednesday, June 29, 2011

Power Clean and Push Jerk

5-3-1-1-1
45, 55, 65, 75, 85- took it easy because of comp on Saturday

25-20-15-10-5
5-4-3-2-1
Box Jump- 16 inch
Clean and Jerk- 65 lbs.
Time- 3:55

Felt great!

Monday, May 6, 2011 - Wednesday, May 11, 2011

May 6
Workout
CrossFit

Clean and Jerk
5, 3, 1, 1, 1, 1
65, 75, 85, 95, 105, 110

WOD
"Grace"
30 clean and jerks for time- 75 lbs.?
Time- 3:53

May 9
Workout
CrossFit

WOD
5 rounds of
15 thrusters- 55 lbs.
15 lateral burpees

Time- 23:02

I HATE THRUSTERS!

May 11
Workout
CrossFit

Deadlift
3-3-3-3
135, 145, 155, 165
:)  Super happy!

WOD
EMOM (every minute on minute)
3 deadlifts- 125 lbs.
12 lateral hops
We had a similar workout back in January with 3 deadlifts and 5 burpees.  I did 120 lb. deadlifts and I remember them getting tough toward the end.  Today my deadlifts felt good even at the end!  :)

October 11, 2010

Work Out:
CrossFit
5-5-5
Clean and Jerks (touch and go)
65, 80, 85 (3)

WOD
4 rounds
10 clean and jerks- 65 lbs.
10 lateral burpees
Time- 13:05

I think I could've done more on the clean and jerk if I'd given myself time after I cleaned the bar, but I was going straight into the jerk and I just got tired on that last set.

Food Log:
Breakfast- glass of almond milk with sugar free nesquik, banana
Lunch- Chik Fil A- 2 bowls of chicken salad, medium fruit bowl, small garden salad
Snack- raisins and walnuts
Dinner- left over salsa beef, mashed potatoes, corn

August 14, 2010

CrossFit Katy's Bring the Heat Summer Challenge

WOD 1
4 rounds of
250 meter row
12 box jumps- 16 inch (mostly step up and down)
8 deadlifts- 125 lbs.

Time- 10:11

WOD 2
15-12-9
Clean and Jerk- 55 lbs.
1 lap with sand bag- 25 lbs.

Time- 8:38

Total Time- 18:49

Not a good day for me!

August 4 and 8, 2010

August 4, 2010
1-1-1-1
Clean and Split Jerk
65, 75, 85, 95, 100

"Grace"
30 Clean and Jerks- 65 lbs. (85- Rx)

Time- 4:00ish, maybe 3:4? something


August 8, 2010
CrossFit in TN- backyard

Warm up with some stretching

4 rounds of
5 down and up hill
25 sit ups
25 push ups on toes
25 air squats

Time- 34:59

July 23, 2010

CrossFit

Warm up with lunges, 1 extra lap, bear crawl.

Push Press
3-3-3-3
65, 75, 85, 90

Last time I did 70, 80, 90 (1), 85

WOD
AMRAP (as many rounds as possible) in 10 minutes
7 clean and jerk- 65 lbs.
7 burpees

5 rounds + 7 clean and jerks

July 7, 2010

CrossFit

Warm up with 2 rounds of 10 air squats, 10 push ups (10 on toes/3 toes, 3 knees, 4 toes), 10 sit ups

Bench Press
5-5-5-5
65, 75, 85 (3), 80

WOD
AMRAP in 12 minutes
3 clean and jerk- 65 lbs.
6 pull ups- red band
9 burpees

Total rounds- 6 rounds + 3 clean and jerks

June 18, 2010

Warm Up

1-1-1-1
Power Clean
80, 90, 100 (f), 95

WOD
Clean and Jerk time ladder
65 lbs.
9 rounds

Did similar workout using 55 lbs and made it to round 6 or 7