Thursday, Feb. 4, 2021

Warmed up with shift workouts from 2/3

6 rounds

10 alternating lunges

10 sit ups

1 min cardio- step ups and hops

Time- 13:05

Program A

7 rounds

30 hop overs

10 db hang squat cleans

8 db press

Time- 12:37

20 lb dbs

Friday, January 15, 2021

Morning

Program A

Every minute on the minute

20 double unders or hops

5 db clean and jerk/press

12 alt unwtd lunges 

8 single arm alt db snatches

Made it all rounds in time

Used 20 lb dbs

Did hops

At School

Push up program

Max knee push ups- 20, 16, 18

Tricep kick backs- 15 lb db (10)

Minute push up plank- did all

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

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.

Friday, June 12, 2015

Workout
 
CrossFit Burn

WOD
30 minute AMRAP with 2 min work, 1 min rest

10 burpee box jump- 20 inches
15 sit ups
20 slam ball- 25 lbs
30 lunges
Total- 5+6

Wednesday, May 27, 2015

Workout

CrossFit

Warm up

Barbell Complex- power clean, front squat, lunge left, lunge right
worked up to 65 lbs.  Did it 2 or 3 times

WOD
3 rounds
400 meter run
10 bb complex- 35 lbs.
Time- ?

Monday, May 12, 2014

Workout

CrossFit

WOD

    50 calorie row

    50 box jump overs- 20 inch

    50 wall balls- 14 lbs

    50 hand release pushups

    50 wallballs- 14 lbs

    50 box jump overs- 20 inch

    50 lunges

Time- 27 or 29 ish??

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

Monday, March 17, 2014

Workout

CrossFit

Warm up

Push press- 3 rep max
45, 65, 75, 85, 95, 105, 107 (1), 107 (1)

WOD
4 rounds of
10 hspu or pike pu (pike)
15 sit ups ab mat
20 lunges
Time- 7:50

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

Monday, February 24, 2014

Workout

CrossFit

Warm up

EMOM for 7 minutes- pull ups
Tried chest to bar- couldn't really get chest to touch.  I was plenty high enough.  Did 3 at a time making sure to get high enough even though I wasn't touching.

WOD
8 minute AMRAP of
12 db snatches- 30 lbs.
14 lunges in place
24 double unders
Total- 4+12

Tuesday, January 7, 2014

Workout

CrossFit

Warm up

WOD
2000 meter row
Time- 8:52

then, untimed
20-15-10-15-20 lunges
15-10-5-10-15 strict pull ups- blue and red band

At home with Maddie
3 sets of 20 strict press- 15 lbs.

Food log-
Breakfast- 1 cup of choc almond milk, 2 Peanut butter muffins, 2 AG farms pork sausage
Lunch- hot dog, hb chili, sweet pot bun
Snack- banana
Post WOD- chocolate protein shake
Dinner- chicken cacciatore with zucchini noodles

Today marks day 1 of 30 of NO refined sugar, NO gluten!

Wednesday, October 2, 2013

Workout

CrossFit

Warm up

WOD
1000 meter row
3 rounds of
200 meters farmer's carry- 35/35 kbs
50 lunges
25 box jumps
then 400 meter run
Time- ??

Tuesday, September 24, 2013

Workout

CrossFit

Warm up

WOD
3 rounds of
40 kb swings- 35 lbs
40 ab mat sit ups
40 lunges
400 meter run
Time- ??

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, July 23, 2013

Workout

CrossFit

Warm up

WOD
50-40-30-20-10
Double unders
slam ball- 20 lbs
lunges
Time- 16:59

Wednesday, July 17, 2013

Workout

CrossFit

Wednesday Warm up
Blue and Skinny red for 2 rounds of pull ups

WOD
8 min AMRAP of
8 toes to bar
8 ab mat sit ups
Total- 6+5ish

then

80 lunge steps
800 meter run
Time- 7:58

Tuesday, July 2, 2013

On the boat

Workout

Ran 15 minutes

5 rounds of 

5 push ups

10 air squats

4.5 laps of running with 20 squats on straightaways. (100 total lunge steps)

Ran 2ish more laps until 30 minutes was up!

Wednesday, June 26, 2013

Workout

At home

WOD
4 rounds of
10 kb one legged dead lifts (right)
10 kb one legged dead lifts (left)
10 kb good mornings (2 rounds)/10 super mans (10 rounds)
10 air squats
20 lunges
Run to stop sign and back (.25 miles)
time- 27 minutes ish

Sunday, June 9, 2013

Workout

At home

Ran to parents house

Then 3 rounds of

20 deck jumps

10 push ups

Lunges to street

10 burpees

Run two houses down

Ran to parents house

Tabata planks

Tabata bridges

Tabata alternating crunches and side raise with kb