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, February 25, 2021

 Shift

7 rounds

1 inch worm

7 goblet squats

1 inch worm

7 rows

Time- 8:22

35 lb kb for squats

20 lb dbs rows

Monday, May 11, 2015

Workout

CrossFit Burn

WOD

8 rounds for time of:

5 Goblet Squats- 25 lbs

11 DB Burpee Deadlifts- 25 lbs

200 meter run

4 Push-ups

Time- ?

Walked after class

Ran/walked during swim practice

June 19, 2014

Workout

CrossFit

WOD

5 rounds 

400 meter run

15 goblet squats- 35 lbs

30 sit ups

Time- ??

Thursday, May 8, 2014

Workout

CrossFit

Warm up with stretching and foam rolling. I stretched first and then foam rolled...felt good.

WOD
400 meter run to start every round
40-30-20-10
lunges
sit ups- used an ab mat
db goblet squats (light)- 20 lbs.
Time- 19:30

Tuesday, March 1, 2014

Workout

CrossFit

Warm up with 15 jump squats, rolling and stretching

WOD
6 rounds of
200 meter run
15 kb swings- 35 lbs.
10 goblet squats- 35 lbs.
Time- 13:37

Pushed hard to finish before Carrie.  Beat her by 1 second.  Her back was locking up on her though.

Ran 1 mile after CrossFit.  The run was tough.  My legs are tired.  Wanted to do more, but couldn't make myself do it.

Saturday, March 29, 2014

Workout

At hotel

Ran 15 minutes
3 sets of 10 tricep extension- 10 lbs.
3 sets of 10 ren. rows without push ups- 20 lbs.
3 sets of bent over rows- ?
2 sets of 10 bench press- ?
3 sets of plie squats- ?
Ran 15 minutes

Monday, October 14, 2013

Workout

CrossFit

Warm up

Back Squat
3-3-3-3
95, 105, 115, 125

WOD
15-12-9-6-3
Goblet Squats- 35 lbs
KB swings- 35
Pull ups
Time- ?

Friday, September 13, 2013

Workout

Boot Camp

6 rounds of 1 minute of work at each station, one minute rest after each round
goblet squat
pike ups
db lunge steps

Rowing after boot camp- 3 rounds of 1000 meters

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.

Tuesday, June 18, 2013

Workout

CrossFit

Warm up

Back Squat
6-6-6-6
warm up with 45 and 75 then
95, 105, 115, 125

WOD
AMRAP in 5 minutes of
10 wall balls- 14 lbs
10 wall ball sit ups
total- 4+1

Rest 1 minute

AMRAP in 3 minutes
10 kb swings- 35 lbs
10 goblet squats
Total- 3

Rest 1 minute

AMRAP in 1 minute of
Burpees
Total- 18

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:??

Wednesday, February 27, 2013

Workout

CrossFit

Warm up

WOD

As many reps as possible in 25 minutes of:

10 Box Jumps (24"/20")
15 Goblet Squats (55#/35#)
20 One-Arm Kettlbell Swings (55#/35#)
Total- 9+25

Ran 3.4ish miles with Maddie.

Wednesday, January 30, 2013

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
110, 120, 130, 140 (2)
Let the weight carry me too low on the 3rd and couldn't get out of the squat!  :(  Oh well.

WOD
8 minute AMRAP
8 goblet squats- 35 lbs.
8 ab mat sit ups
8 kb swings- 35 lbs.
Total- 7+5

Wednesday, December 26, 2012

Workout

CrossFit with Niki and Brooke

WOD
3 rounds of
50 sit ups
40 weighted lunges- 25 lb kb
30 wall ball- 14 lbs
20 push ups
10 goblet squats- 25 lb kb
Time- 35 ish?

Tuesday, November 12, 2012

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
95, 105, 115, ran out of time on last one  :(
115 felt really good!

WOD
5 rounds
10 alternating arm db snatch- 35 lbs
10 goblet squats with db- 35 lbs
5 burpees
Time- 8:58

Monday, October 1, 2012

Workout

CrossFit

Warm up

WOD
5 rounds of
400 meter run
25 goblet squats- 35 lbs.
15 box jumps- 20 inch
Time- 22:18

Ran 1600 meters after crossfit

Friday, June 1, 2012

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
105, 115, 125, 135(1)

WOD
AMRAP in 12 minutes
12 goblet squats- 35 lbs.
12 burpees
Total- 7