Saturday, March 6, 2021

Street Parking

Shift- used this as a warm up

1 minute cardio- jog around garage

7 db hang power cleans- 15s

7 goblet squat- 15

7 oh presses- 15s

rest 30 sec between each round (I don't think I rested)

Power

Part 1 

5 sets of 7 deadlifts- 103 lbs

Part 2

5 sets of 7 pull ups- black and purple band

Program A

3 rounds 

400 meters

30 single arm db squat- right- 20 lbs

30 box jumps- 16 inch

30 single arm db squat- left- 20 lbs

400 meters

Fastest round was 10:23

Other rounds were- 11:09 (first round), 11:30 (last round)

Wednesday, February 24, 2021

 Program B

4 rounds

Run 200

10 toes to bar- subbed v ups

15 dead lifts- 85 lb bar

Run 200

Time-Slowest round 3:35 (1)

Other rounds were around 3:40

Tuesday, February 2, 2021

Program A

Morning

15 minutes

5 push up + renegade row

10 box jump overs

15 deadlifts

Total- 6+11

Goal- 8 rounds

20 lb dbs, knee push ups

Wednesday, January 27, 2021

Afternoon

Program B

4 rounds of 

12 deadlifts

10 hang cleans

8 push jerks

Run 400

12 deadlifts

10 hang cleans

8 push jerks

Rest 2 minutes

RX- 65, Goal- 3:30-4:30

Times-

5:22

6:02

5:46

5:53

Used 63 lb bar. First 2 rounds I wasted some time checking on Kaitlin and helping her drop down weight.

I could've done a tad better.

Sunday, January 24, 2021

Program B

Death By:

0 min- 1 dl, 1 hpc, 1 front squat

1:30 min- 2 dl, 2 hpc, 2 front squats

Until you can't go any more, but no more than 13 rounds

Score- 12 + 32

47# bar

RX- 65-75#

Monday, July 6, 2015

Workout

CrossFit

Warm up

Deadlift 4X7
warmed up with 95, 115, used 125 for 4 sets of 7

WOD
3 rounds of
25 kb swings- 35 lbs
50 double unders
Time- 9:24 or 10:24

Tuesday, June 16, 2015

Workout

CrossFit

Warm up

Deadlifts
5X5- 125, 135X4

WOD
10 minute AMRAP
6 ball over shoulder- 50 lbs
12 box jumps- 20 inch
Total- 6+13

CrossFit Burn
5 rounds of 30 second work 30 seconds rest, 1 minute 30 rest between rounds
weighted sit ups- 25 lbs
box jumps- 20 inch
strict pull ups- blue and red bands
snatch- 25 lbs

Saturday, June 13, 2015

Workout

CrossFit Partner Comp with Emily

WOD 1
400 meter row

WOD 2
21-15-9
box jump overs
wall ball- 10 lbs
hang clean and jerk- 65 lbs

WOD 3
max deadlift- 190 lbs

WOD 4
400 meter run with dumbell
40 snatch- 45 lbs.
40 partner russian twists
40 burpees to plate
40 partner russian twists
40 thrusters- only made it through 3

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

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

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

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 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

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, 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, August 2, 2013

Workout

CrossFit

Deadlift warm up
95, 115, 125, 135- x 5
145- 3

WOD- "Baby Colt"
8 rounds of
7 deadlifts- 135 lbs.
19 double unders
5 burpees
Time- ??

Friday, July 19, 2013

Workout

CrossFit

Warm up

Hang Clean and Jerk
2-2-2-2
75, 85, 95, 100, 105(1) - could've gotten 2, but didn't feel like doing the 2nd jerk

***Neal mentioned that I was lifting my feet off the ground instead of just dropping down...that helped a lot during the wod!

WOD
"DT"
5 rounds of
12 dead lifts
9 hang cleans
6 push jerk
85 lbs.
Time- 12:00

Did this workout 3 times in past.  Last time I used 75 and finished in 11:56 I think.

Ran 3 miles after CF.

Wednesday, July 10, 2013

Workout

CrossFit

Deadlift
5-5-5-5
115, 135, 145, 155

WOD
EMOM for 14 minutes
3 deadlifts at 80%
Max box jumps for 30 seconds
Total box jumps- 123  :)

Wednesday, June 5, 2013

Workout

CrossFit

Wednesday Warm up

3 rounds of

10 strict pull ups- blue band

10 air squats

10 push ups- no breaks

Dead lifts

3-3-3-3

135, 165, 175, 185 (1)

WOD

EMOM for 12 minutes alternating

3 dead lifts- 115 lbs.

10 box jumps- 24 inches

Wednesday, May 22, 2013

Workout

Ran 1 mile before Crossfit

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

Dead Lifts
3-3-3-3
Warmed up to 155

WOD
21-15-9
Dead Lifts- 115 lbs.
Tall box jumps- 24 inches
Time- 6:36

Ran 800 meters after CF.