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)

Thursday, Feb. 4, 2021

Warmed up with shift workouts from 2/3

6 rounds

10 alternating lunges

10 sit ups

1 min cardio- step ups and hops

Time- 13:05

Program A

7 rounds

30 hop overs

10 db hang squat cleans

8 db press

Time- 12:37

20 lb dbs

Sunday, January 10, 2021

Another day that I did not want to work out! A long day of Kaitlin playing volleyball, lunch out, and then a Costco run. BUT I did it!

The Vault- Program A- Gaia

60 deadlifts

60 air squats

60 push ups- on knees

30 power cleans

30 squats

30 push press

20 lb dbs

Time- 15:07

Goal- 11-17, RX- 25

Proud of myself for getting it done!

Friday, July 17, 2015

Workout

CrossFit Burn

WOD
25 minute AMRAP
20 push press- 20 lbs
20 jump squats
20 box jumps- 20 inch
20 burpees
Total- 3+60

Monday, June 8, 2015

Workout

CrossFit Burn

Warm up

WOD
30 minute AMRAP of
400 meter run
21 dumbell push press- 25 lbs
15 jump squat
9 ball over shoulder- 50 lbs
Total- ?

Tuesday, June 2, 2015

Workout

CrossFit Burn

Warm up

WOD
AMRAP in 25 minutes
25 air squats
200 meter run
25 dumbell push press- 25 lbs
200 meter run
25 weighted lunges
200 meter run
25 push ups- on knees
Total- 2+25

Monday, April 13, 2015

CrossFit Burn

Warm up

WOD
55 KB swings
55 OH lunges
55 DB push press
55 alternating DB snatch
55 slam balls

I did three rounds of 10 with 25 lb kb, 10 lb plate for lunges, 12.5 db for push press and db snatch, 10 lb slam ball.

Time- 9:13

Ran 1 mile without stopping after CrossFit!

Friday, June 13, 2014

Workout

CrossFit

Strict Press- 3 rep max
45, 65, 75, 80 (2), 77, 80 (2)
So close to getting 3rd!  :(

WOD
AMRAP in 10 minutes
10 db push press- 20 lb dbs
10 db lunge steps- 20 lb dbs
10 russian twists- 1 20 lb db
Total- ?  9+?

Tuesday, May 14, 2013

Workout
Running- Ran 1 mile before CrossFit

CrossFit

Warm up

Strict Press
3-3-3-3
65, 70, 75, 77- PR!

WOD
1-10
Box Jumps- 20 inch
DB Push Press- 25 lb dbs
Ab Mat sit ups
Time- 7:01

Ran 1 mile after CrossFit

Friday, December 28, 2012

Workout

CrossFit

Warm up

WOD
Tabata 100
slam ball- 15 lbs.
push press- 20 lb dumbells
russian twists- 15 lbs.
weighted lunges- 20 lb dumbells
Time- 18:50

Saturday, November 24, 2012

Workout

CrossFit with Niki

WOD
5 rounds of
1000 meter row
25 wall ball- 14lbs.
20 single arm push press- 30 lbs.
15 hurdle jump overs- 16 inchish
10 pull ups
5 push ups

Didn't keep time.

Tuesday, May 8, 2012

Workout

CrossFit

Warm up

Back Squat
5-3-1-1-1
95, 115, 130, 140, 145(f)
Started up on the 145, but got stuck.  Better than Saturday.

WOD
Tabata
DB push press- 25/25 lbs.- 62
Slam Ball- 20 lbs.- 70

Saturday, April 21, 2012

Workout

CrossFit

Back Squat
3-3-3-1-1
95, 115, 125, 130, 135

WOD
Pick your order Chipper
400 meter run
20 slam ball burpees- 15 lbs.
30 dips- red band
40- slam ball- 15 lbs.
50- overhead lunges- 15 lbs.
400 meter run
20 box jump burpees
30 kb step ups- 35 lbs.
40 kettlebell high pulls- 35 lbs.
50 db push press- 20 lbs.
Time- 29:??

Tuesday, November 15, 2011

Workout

CrossFit

Warm up

WOD
3 Rounds

8 Minute AMRAP
20 DB Step Ups
15 DB Push Press
20 Single DB Swings
2 Minute Rest Between Rounds

Friday, November 4, 2011

Workout

CrossFit

Warm up

WOD

3 rounds
800m Run

15 DB Push Press Left Arm- something heavy! 
10 Burpees
15 DB Push Press Right Arm
Time: 27ish maybe?

Saturday, August 27, 2011

Workout

CrossFit

Warm up

Partner WOD with Laura
5 rounds of
200 meter run
20 kb high pull- 35 lbs
20 db push press- 20 lbs.
Time- 11:??

Warm down
Alternating every 30 seconds for 4 minutes-
sit ups
plank hold

Tuesday, June 7, 2011

Workout

CrossFit

Warm up with 3 rounds of 10 air squats, 10 push ups (1.5 rounds on knees/1.5 rounds on toes), 10 sit ups

WOD
40 burpees with jump onto plate
400 meter run
40 dumbell to overhead- 30 lbs.
400 meter run
40 overhead plate lunges (25 lbs.)
400 meter run

Time- 17:21

Warm down with 20/20 partner ab twist thingys with 12 lb. slamball.

Ran/walked 3 miles at CR lakes afterwards.

CrossFit was tough today.  My body was still tired from last nights workout and I never feel right at the 9:30 class.  I think I'm going to stick to 5:00 pm on days when Maddie doesn't have swim meets.

February 15, 2011

Workout

CrossFit

Warm up

WOD

4 Rounds
15 Burpees
1 lap
30 DB Snatch
1 Lap
30 DB Push Press

Time- 26:12

I enjoyed this WOD!



Warm Down- tabata russian twists- 15 lbs.