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

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

Wednesday, October 16, 2013

Workout

CrossFit

Warm up

WOD

30 wall balls- 14 lbs.

30 high pulls- 65 lbs.

30 box jumps- 20 inch

30 push press- 65 lbs.

Time-  ??

Monday, July 8, 2013

Workout

CrossFit

Warm up

Push Press
3-3-3-3
75, 85, 95, 105 (1)

WOD
AMRAP in 12 minutes of
4 sdhp
8 front squats
12 push press
Total- 5 ish

RX- 55 lbs

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

Monday, December 31, 2012

Workout

CrossFit

WOD

Fight Gone Bad
Box Jumps- 20 inch (35, 30, 25)
Push Press- 55 lbs. (22, 20, 20)
Row for calories (8, 8, 8)
Wall Ball- 14 lbs. (20, 16, 15)
High Pulls- 55 lbs. (20, 16, 15)
Total- 278

Last Fight Gone Bad- 234
Time before that- 276
Time before that- 201

I gotta get more wall ball and high pulls next time!

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 17, 2012

Workout

CrossFit

Front Squat
3-3-3-3
85, 100, 110, 120
YEA!  I got 120 3 times!

WOD
10, 9, 8...3, 2, 1
Front Squats- 65 lbs.
High Pulls- 65 lbs.
Push ups
Time- 12:20

Ran 1 mile after CF.

Monday, September 3, 2012

Workout

CrossFit

Warm up

WOD
Fight Gone Bad
Total- 234

Started with wall ball, finished with rower.  Going to start with box jumps next time.  Got about 40 less this time and its because of the box jumps.  Not as efficient as them any more since my calves/shins bother me now.  Oh well.

Running- ran with Niki and Nick from LT to all the way around lake and back.  good run.  Wouldn't have ran that fast without them!

Thursday, August 16, 2012

Workout

CrossFit

Warm up

Deadlift
5-3-1-1-1
95, 115, 125, 135, 145- slowly working my way up after my back injury

WOD
2 sd high pulls- 65 lbs.
2 burpees
200 meter run
4 sd high pulls- 65 lbs.
4 burpees
200 meter run
6, 8, 10, etc.
Made it through 6 rounds+5 high pulls (12)

Wednesday, March 28, 2012

Workout

CrossFit

Warm up

WOD
Against a 5 minute clock, run 400 meters then complete as many reps as possible:
Thrusters- 19
SDLHP- 34
Power Cleans- 36
Burpees- 31
55 lbs.


Compare to Sept. 21st

Wednesday, January 4, 2011

Workout

CrossFit

Warm up

WOD
15-10-5-10-15
Thrusters- 65 lbs.
High Pulls- 65 lbs.
Lateral Burpees
Time- 22:??

RX'd!  Hated it, but glad I did it.

Wednesday, December 21, 2011

12 Days of CrossFit


1 Turkish Get Up (55/35)
2 HSPU or Pike Push Ups
3 Pull Ups
4 Sumo Deadlift High Pulls (95/65)
5 Front Squats (95/65)
6 Box Jumps
7 KB Swings (55/35)
8 Push Press (95/65)
9 KB Weighted Lunge Steps (55/35)
10 Hang Cleans (95/65)
11 Burpees
12 Thrusters (95/65)

Time- 39:09

Wednesday, December 7, 2011

Workout

CrossFit

Warm up with lunges, high knees, frankensteins

Deadlifts
5-5-5-5
125, 135, 145, 160 (PR)

WOD
5 rounds of
10 sumo deadlift high pulls- 55 lbs.
5 burpees

Time- 4:30

I was going to just do 155 again because I don't want my hamstring to get irratated and not be able to run, but Mike convince me to put the 2.5s on to get a 5 lb. PR.  I did and it wasn't too bad.  I probably could've done more, but it wouldn't have been pretty!

Food Log:
Breakfast- cobb salad with lettuce, eggs, bacon, and chicken
Lunch- butternut squash lasagna
Snack- carrot cake Lara bar, sugar cookie (2)
Dinner- shepherd's pie, cupcake

Monday, October 24, 2011

Workout

CrossFit

Warm up

WOD

40-30-20-10
Push Press
Front Squats
High Pulls
with 45 lbs.
Time- 30:03

HORRIBLE WOD!

Wednesday, September 21, 2011

Workout

CrossFit

Warm up

WOD
400m Run
then AMRAP
Thrusters- 18
Sumo Deadlift High Pulls- 35
Hang Cleans- 36
Burpees- 37

2 minutes rest between rounds

Did this workout last November.

Wednesday, June 8, 2011

Workout
CrossFit

Warm Up

Skill- GHD sit ups

WOD
AMRAP in 20 minutes

200m Farmer's Carry
12 Sumo Deadlift High Pulls (95/65)
50 Double Unders
Total Rounds- 5

December 22, 2010

CrossFit

Warm up

WOD
12 Days of CrossFit


1 100m run
2 Handstand Push Ups- pike on box
3 Pull Ups
4 KB Clean and Jerk- 25 lbs.
5 Sumo Deadlift High Pulls- 55 lbs.
6 Box Jumps- 20 inch
7 KB Swings- 35 lbs.
8 Push Press- 55 lbs.
9 Wall Ball- 14 lbs.
10 Hang Clean- 55 lbs.
11 Burpees
12 Thrusters- 55 lbs.

*The workout is performed just like the song. You do one 100m run; then 2 handstand push ups and 1 100m run; then 3 pull ups, 2 handstand push ups, 1 100m run; and so on all the way to day 12*

Time- 42 ish maybe?

November 22, 2010

Workout:

CrossFit

Warm up


High Pull
5-3-1-1-1
75, 85, 90, 100(f), 95

WOD
5 rounds
10 high pulls- 45 lbs.
10 thrusters- 45 lbs.

Time- ??

November 5, 2010

Workout:
CrossFit

Warm up

WOD
2 laps followed by as many reps as possible in 5 minutes of
SDLHP- 65 lbs.- 30 something
Thrusters- 65 lbs.- 14
Hang Cleans- 65 lbs.- 30 something
Burpees- 36

Total- 114 :)