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

Sunday, February 24, 2013

Workout

Running
Wellness 5k- ran with Maddie- 32:47

Lifetime with Ladejobi
Warm up

Back Squats
5-5-5-5-5-5-5
45, 65, 85, 95, 105, 115, 125

Planks- 2 rounds- 1 min front, 30 second sides

3 rounds of
500 meter row
10 kb swings
10 kb lunge steps

Sunday, January 20, 2013

Workout

At Lifetime

Ran 15 minutes- ran about 1 mile at 6.0

Back Squat
5-5-5-5-5-3
65, 85, 95, 105, 115, 125

3 rounds of
500 meter row
15 kb swings
10 push ups

Wednesday, January 16, 2013

Workout

Lifetime

Elliptical- 10 minutes

Strict Press
5-5-5-5
45, 55, 60, 65

Bench Press
45, 55, 65, 70, 75

Rowing- 10 minutes

Saturday, August 18, 2012

Workout

At Lifetime

Total Conditioning
Barbell Strength

Saturday, August 4, 2012

Workout

Lifetime

1.5 mile run- 16 min ish

Back Squat
5-5-5-5-5-10
45, 65, 75, 85, 95, 45

Bench Press
5-5-5-5-5-20
45, 55, 65, 75, 85, 45

1.5 mile run- 16 min ish

Tuesday, July 23, 2012

Workout

CrossFit

WOD
10, 9, 8...3, 2, 1 ring dips (I did bar dips with the skinny red band)
20, 18, 16...6, 4, 2 lunge steps- 20 lbs
Time- ?

Lifetime
waked a mile
rowed 1600 meters
elliptical for 30 minutes

Monday, July 23, 2012

Workout

CrossFit

Warm up

WOD
400 meter run
21 toes to bar (hung from bar and lifted legs to chest)
21 box jumps (step ups)- 20 inch
200 meter run
15, 15
200 meter run
9,9
400 meter run

Time- 17 ish I think

Lifetime
Walked a mile
Rowed 1600 meter row

Saturday, July 21, 2012

Workout

CrossFit

Rowing- partner with Maddie
250 intervals to 2000 meters

5 rounds of
10 step ups- 16 inch box
10 push ups

a few squats with the 15 lb bar.

Lifetime
walked one mile- about 23 minutes
rowed 1600 meters- about 8 minutes
on elliptical- 30 minutes

Friday, July 20, 2012

CrossFit

Workout

Warm up
rolling, lacrosse ball

The WOD was power snatches, but I didn't do them because of my back. I did a few 15 lb. hang snatches.

WOD
3 rounds
10 hang snatches- 25 lbs.
5 ring dips- skinny red band
200 meter run
Time- 6:57

Lifetime
bicep curls- 17.5 lbs 3/8 on each arm
shoulder side, shoulder back, shoulder front, shoulder bent raises- 7.5 lbs. 3/10
shoulder press- 15 lbs 3/10
lat pull down machine- 25, 35, 45 3/10
walking