Thursday, August 27, 2015

Workout

CrossFit

Overhead Squat- 1 rep max
15, 45, 65, 75, could've done more, but my wrist was hurting badly

WOD
5 rounds
8 overhead squats- 45 lbs (Maddie did front squats with 35 lbs)
24 double unders
Time- 8:09

Did first round fine, but wrist really started hurting on second round so I switched to front squats.

Walked around big block.

Thursday, July 30, 2015

Workout

CrossFit

Warm up

WOD
2000 meter row
30 burpee pull ups
200 double unders
30 burpee pull ups
Time- 30+

Tuesday, July 21, 2015

Workout

CrossFit
5 min max push press (115/75), 1 min rest- 65 lbs
4 min max reps DU or attempts
1 min rest
3 min max reps pull ups
1 min rest
2 min max reps SDHP (115/75)
1 min rest
1 min max reps burpees
rest then
1k row for time

Thursday, July 16, 2015

Workout

CrossFit

Back Squat

4 sets of 6 @ 70-75%

last 2 sets at 90 lbs

Conditioning

50 DU
10-9-8-7-6-5-4-3-2-1
Wall Ball- 14 lbs
Burpee
then
50 DU

Tine- 12:22

First time using 14 lb ball 

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

Friday, June 19, 2015

Workout

CrossFit

Warm up

Partner WOD with Nesreen and Maria
Row for 7 minutes
Pull ups for 3 min
Row for 7
Double unders for 3
Row for 7
Toes to bar for 3

Monday, June 15, 2015

Workout

CrossFit

Warm up

Front Squat
5X5 at 75 lbs

WOD
3 minute AMRAP
6 front squats- 65 lbs
6 lateral burpees
Total- 2+1

1 minute rest

3 min AMRAP
double unders
Total- 111

1 minute rest

3 min AMRAP
6 front squats- 65 lbs
6 lateral burpees
Total- 2+2

Thursday, June 11, 2015

Workout

CrossFit

Warm up

Overhead Squat- 1 rep max
Got 85

WOD
20 double unders, 12 ohs, 6 pull ups
20 du, 9 ohs, 6 pu
20, 6, 6

Time- ?

Wednesday, April 22, 2015

Workout

CrossFit

Warm up

WOD

5 rounds

With a 4 minute running clock:

500m row (I tried keeping my pace under 2:20)
In remaining time max double unders (or singles)
1 minute rest between rounds
*Score is total number of double unders/singles completed- I got 125...it was ugly!  

Thursday, July 10, 2014

Workout

CrossFit

WOD
"The Ghost"
6 rounds of
1 minute rowing for calories
1 minute burpees
1 minute double unders
1 minute rest
Total- ?

I started at burpees.

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

Wednesday, July 2, 2014

Workout

CrossFit

Warm up

40-30-20-10
kb swings- 35 lbs
sit ups
weighted step ups- 16 inch box
double unders
Time- ???

Wednesday, June 18, 2014

Workout

CrossFit

Warm up

Partner WOD with Sheila
Buy in- 50 toes to bar
3 rounds of
500 meter row/400 meter run
Cash out- 150 double unders
Time- 22:ish

Tuesday, May 20, 2014

Workout

CrossFit

Warm up

Overhead Squat- 2 rep max
45- 5, 65, 75, 85, 90, 95

WOD
5 rounds of
10 overhead squats- 65 lbs
21 double unders
Time- 13:??

Tuesday, May 13, 2014

Workout

CrossFit

Strict Press- 5 rep max
45, 65, 70, 75, 80 (2 or 3)

WOD
12 minute AMRAP of
50 double unders
25 slam ball- 25 lbs
20 russian twists- 25 lbs.
Total- 3 +48

My double unders sucked today.

Wednesday, April 30, 2014

Workout

CrossFit

Warm up

WOD
1000 meter row time trial- 3:55

then

"Annie"
50-40-30-20-10
double unders
sit ups- ab mat
Time- 6:46

Didn't think I'd beat my last time of 7:06, but I did!  I tried my best to fly through the sit ups.

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.

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

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.

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