Tuesday, February 16, 2021

Program B

3 rounds of

30 thrusters- 33 lb bar

30 kb swings- 25 lb kb

Every time you break you acquire 10 burpee penalty

Time- 14:50

Broke twice on last 2 sets of thrusters.

Logging Past January Workouts

January 1, 2021

Prog B

1 power clean

1 push press/jerk

1 back squat

1 bar facing burpee

2, 2, 2, 2

all the way to 

10, 10, 10,10

Time- 19:38

53 lb bar

(Goal- 13-18 minutes RX- 65lbs)

January 2, 2021

Prog A

5 rounds 

40 dumbell hops or 200 meter run (I did hops)

20 alternating lunges

20 kb swings

Time- 15:00

Hops

25 lb kb

(Goal 16-22, Rx- 25-35lbs)

January 3, 2021

Jan. 4 Vault- Chaos- Prog A

For 10 min

1 devil press

1 thurster

2 devil press

2 thrusters

8+2

20 lb dbs

Continued on to finish 9 rounds, took about 2:30 extra

(Goal- 9-12 rounds, RX- 20-30)

January 4- off

January 5

Morning

Endurance

7 rounds

2:00 easy

1:00 hard

1:00 walk

Knee started bothering me around round 5

School

Push up program- 3 rounds

Max knee push ups- 15, 12, 10

Tricep kick backs- 12- 10 lbs

Push up plank for 1 min- 1 min, 35/5/25, 45/5/20

After school

Shift

Supposed to be 2 rounds of 6 minutes with minute rest between rounds, but changed it to 12 min AMRAP due to time constraint

12 minutes

20 singles or taps (taps)

16 alt lunges

12 sit ups

8 push up + taps

6+26

Monday, August 17, 2015

WOrkout

CrossFit Burn

24 minute AMRAP of:

400m run

10 burpees

15 KB Swings (55#/35#) 30 lbs

20 OH Lunges with plate (35#/25#) 15 lbs

Total- Just short of 4 rounds

Tuesday, August 4, 2015

Workout

CrossFit

Warm up

Back Squat- 1 rep max
125 lbs

WOD
AMRAP in 10 minutes
10 back squats- 65 lbs
15 kb swings- 30 lbs
20 lunges

Ran 3 miles with the girls.

Monday and Tuesday?

Workout

One day- At home

Back Squat X 10
15, 35, 55, 65

WOD
5 rounds of
15 straight leg deadlifts- 35 lbs
10 push ups- on knees
5 kb swings- 35 lbs
Time- 15:??

One day- Ran for 20 minutes.

Tuesday, July 7, 2015

Workout

CrossFit Burn

WOD

100 air squats

80 kettlebell swings (55#/35#)

60 Push Press (35#/25#)

40 sit-ups

20 burpees

Time- ?

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

Tuesday, June 9, 2015

Workout

CrossFit

Warm up

Bench Press- 1 rep max
95, could've probably done 100

WOD
1000 meter row
21-15-9
kb swings- 35 lbs
burpees
Time- ?

Monday, June 1, 2015

Workout

CrossFit

Warm up

WOD
6 rounds
13 box jumps- 16 inch
19 kb swings- 25 lbs
270 meter run
Time- under 30 minutes

Ran/walked after crossfit

Sunday, May 17, 2015

Workout

CrossFit at home with Maddie

Back Squat X 10
15, 35, 45, 55

Push Press X 10
15, 25, 35

Partner WOD
40 kb deadlifts- 35 lbs
run to stop sign and back
40 kb swings- 18 lbs
run to stop sign and back
80 lateral hops over line
run to stop sign and back
Time- 12 ish

Wednesday, May 13, 2015

Workout

CrossFit Burn

Warm up

WOD
Tabata
db thrusters- 15 lbs
kb swings- 25 lbs
db snatch- 15 lbs
med ball sit ups- 10 lbs.

Walked 10 minutes after class

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!

Tuesday, July 22, 2014

Workout

CrossFit

Warm up

WOD
800 meter run

5 rounds of
10 burpees
15 box jumps- 20 inch
20 kb swings- 35 lbs

800 meter run
Time- 34:50 (I think)

Thursday, July 17, 2014

Workout

CrossFit

Warm up

Overhead Squat- 1 rep max
45, 65, 75, 85, 95

WOD
3 rounds of
5 burpees
10 overhead squats- 55 lbs. (RX was 75)
15 kb swings- 35 lbs.- I accidentally did 10 each round instead of 15!  Oops!
Time- 6:3ish

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- ???

Tuesday, June 3, 2014

Workout

CrossFit

Warm up

Push Press- 5 rep max
65, 75, 85, 95

WOD
20-15-20-5
Push Press- 65 lbs
KB swings- 35 lbs
Box jumps- 20 inch
Time- 10:21
RX'd

Tuesday, May 6, 2014

Workout

CrossFit

Warm up
50-40-30-20-10 kb swings- 35 lbs.
25-20-15-10-5 box jumps- 20 inch
Time- 16:45

Monday, April 14, 2014

Workout

CrossFit

Warm up

WOD
12-10-8-6-4-2
Heavy KB swings- 45 lbs (RX 55 lbs)
24-20-16-12-8-4
Step ups
400 meter run between each set.
Time- ??

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.

Wednesday, March 12, 2014

Workout

CrossFit

Warm up

WOD
18 minute AMRAP
12 slam balls- 20 lbs
18 lunges
24 kb swings- 35 lbs
200 meter run
total- 5+11