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#

Saturday, January 9, 2021

Worked in the concession stand at Skyline today and did NOT want to workout. Told myself to go straight to get changed, so I did and then went straight to the garage. 

First workout was Oly

Every minute on the minute

1 hang clean

1 hang power clean

then next minute

1 hang squat clean

1 squat clean

Started at 33, then 53, then added 5 pounds until reaching 98!

Ran out of weights, but also probably couldn't do much more!

Second workout:

Program A

4 rounds of

200 meter run

25 push press

200 meter run

347, 336, 332, 332

I tried so har to beat my times, but the push press killed me!

Wednesday, June 11, 2014

Workout

CrossFit

Warm up

Hang Clean 1 rep max

65 (6), 85 (4), 105, 115, 125, 135 (f), 135, 140 (f), 140

WOD

5 rounds of

6 hang cleans- 105 lbs

12 box jumps

Time- 7:19  (RX!)

Thursday, May 1, 2014

Workout

CrossFit

Warm up

Hang Clean- 3 rep max
75, 95, 105, 115, 125, 135, 140 (f)
Used hook grip and it helped a ton!

WOD
7 rounds
7 hang cleans- 95 lbs
7 burpee box jumps
Time- ??
RX'd!

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

Friday, March 7, 2014

Workout

CrossFit

Warm up

WOD
40 of back squat, hang clean, push press (did ring rows instead of squats)
30
20
10
Weight- 65 lbs

Monday, December 23, 2013

Workout

CrossFit

12 Days of Christmas
1 squat clean
2 sdhp
3 push ups- knees
4 front squats
5 box jumps
6 push press
7 hang cleans
8 kb lunge steps
9 kb swings
10 sit ups
11 burpees
12 thrusters
KB- 25 lbs
BB- 55 lbs
Time- 30:15

Friday, November 15, 2013

Workout

CrossFit

Warm up

Hang Clean

WOD
1000 meter row
30 hang cleans
800 meter run

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.

Friday, June 14, 2013

Workout

CrossFit

Warm Up to a heavy power clean, hang clean, split jerk
75, 85, 95, 105

WOD
Alternating EMOM for 20 minutes
1 power clean, hang clean, split jerk- 95 lbs
8 burpees

Ran 2 miles after CF.

Tuesday, May 21, 2013

Workout

CrossFit

Warm up

WOD
3 rounds
400 meter run
15 hang cleans- 65 lbs.
15 kb swing- 35 lbs.
15 goblet lunges- 35 lbs.
Time- 13:3ish

Tabata planks and sit ups.

Rowed 3000 meters after CF- about 15 minutes.

Tabata bridges.  3 rounds of crunches (normal, left, right)

Saturday, May 4, 2013

Workout

CrossFit

Partner WOD with Stef
5 high pulls- 65 lbs.
7 hang cleans- 65 lbs.
9 burpees
9+35

At Lifetime

Elliptical- 5 minutes

Bench Press-
10-7-5-3-3
45, 55, 65, 75, 85

Deadlift
10-7-5-3
45, 95, 115, 135

Tabata Air Squats- 105
Tabata bridges on ball

Wednesday, March 28, 2013

Workout

CrossFit

Warm up

Hang Cleans
3-3-3-3-3
85, 95, 105, 115, 125 (f), 125 (f), 125 (2)
Close to getting 3rd.

WOD
AMRAP in 12 minutes of
24 weighted lunge steps- 25 lbs.
12 slam ball- 25 lbs.
Total- 5+4

Monday, February 11, 2013

Workout

CrossFit

Warm up

Hang Clean
3-3-3-3-3
90, 100, 110, 120, 130 (f)

WOD
AMRAP in 12 minutes of
10 hang cleans- 60% of 3 rep max- 75 lbs.
10 wall ball- 14 lbs.
Total- 8+1

Rowed 10 minutes after CrossFit- 2017 meters.

Friday, January 11, 2013

Workout 

CrossFit

Warm up

WOD
400 meter run
20 box jumps- 20 inch
30 hang cleans- 75 lbs.
40 push press- 75 lbs.
50 ab mat sit ups
40 push press- 75 lbs.
30 hang cleans- 75 lbs.
20 box jumps- 20 inch
400 meter run
Time- 26:??

So glad I did it RX!

Saturday, December 29, 2012

Workout

CrossFit

Warm up

Back Squat
55, 60, 65, 75, 85, 90% based on 145 lb max
5, 5, 5, 3, 3, 3
80, 85, 95, 110, 125, 130, 135 (extra)

Partner WOD with Niki and Michelle
10 minute AMRAP, 5 minute rest, 10 minute AMRAP
20 calorie row
20 weighted step ups- 35 lb kb on 16 inch box
20 hang cleans- 65 lbs.
2+82, 2+60something

Saturday, December 22, 2012

Workout

CrossFit

Warm up

WOD
12 Days of CrossFit
1 squat clean thruster
2 hspu or pike push ups
3 high pulls
4 pull ups
5 front squats
6 box jumps
7 kb swings
8 push press
9 sit ups
10 hang cleans
11 burpees
12 weighted lunge steps with kb

Time- 34:37

Monday, December 3, 2012

Workout

CrossFit

Warm up

Hang Clean
3-3-3-3-3
80, 90, 100, 110, 120

WOD
21-15-9
Hang Cleans- 65 lbs.
Push Press- 65
Ab Mat Sit ups
Time- 5:47

After CF
Rowed 2500 meters
Ran 1.5 miles
Rowed 500 meters

Monday, November 5, 2012

Workout

CrossFit

Warm up

WOD
"DT"
5 rounds of
12 deadlifts
9 hang cleans
6 push jerk
Time- 12:04 with 75 lbs. (Rx was 105)

Did this workout two times in the past.