December 12- CF Katy Holiday Brawl

CrossFit Competition!

WOD 1

8 minutes AMRAP

15 Clean and Jerks- 55, 65, 70, 75

20 Calorie row

Maddie did half of the 55 lb jerks and I think half of the 65 lb jerks.  She failed once on the clean and then tried again and got it.  I did all the 70 lbs and I think we got 1 or 2 of the 75.  We didn't get last on that wod!

WOD 2

1 rep max front squat

Maddie got 100 and I got 110 (I think)

We got last.  Oh well...we figured we would

WOD 3

Part 1- 2 X 400 meter relay.  

We did ok!

WOD 4

100 wall ball

50 box jump overs- inch

25 ball over shoulder- 50 lbs

We did well!  Got 4th place in this WOD.  Maddie kicked butt on the box jump overs!  

We had so much fun!  I am so proud of how hard Maddie pushed herself and I'm so glad she had fun, too!  She said she would do another with me!

It was a GREAT day!

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.

Saturday, June 13, 2015

Workout

CrossFit Partner Comp with Emily

WOD 1
400 meter row

WOD 2
21-15-9
box jump overs
wall ball- 10 lbs
hang clean and jerk- 65 lbs

WOD 3
max deadlift- 190 lbs

WOD 4
400 meter run with dumbell
40 snatch- 45 lbs.
40 partner russian twists
40 burpees to plate
40 partner russian twists
40 thrusters- only made it through 3

Thursday, June 11, 2015

Workout

CrossFit

Warm up

Overhead Squat- 1 rep max
Got 85

WOD
20 double unders, 12 ohs, 6 pull ups
20 du, 9 ohs, 6 pu
20, 6, 6

Time- ?

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- ?

Saturday, May 30, 2015

Workout

CrossFit

Squats with Maddie
worked up to a one rep- 115

Partner WOD with Maddie
30 minute AMRAP
40 wall ball- 10 lbs
40 db hang cleans- 15 lbs
40 ring dips- blue band

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

Thursday, July 3, 2014

Workout

CrossFit

Push Press- 1 rep max- 112 lbs.

WOD
1, 2, 3...8, 9, 10
Push Press- 65 lbs.
Box Jumps- 20 inch
Burpees
Time- ??

Tuesday, July 1, 2014

Workout

CrossFit

Warm up

Clean and Jerk- 1 rep max
115, cleaned 125 but not even close to getting jerk, cleaned 120 and a little closer to getting jerk, but didn't

3 rounds of
4 handstand push ups or seated db press- 25 lbs
8 clean and jerk- 75 lbs
12 burpees
Time- ??

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, June 5, 2014

Workout

CrossFit

Warm up

Front Squat 1 rep max
45-5, 75-5, 95-2, 105, 115, 125
Ugh... same as last time.  Back was horrible.

WOD
10, 9, 8...3, 2, 1
Wall balls- 16 lbs.
Burpees
Time- 8 something I think

Friday, April 4, 2014

Workout

Ran to CrossFit- 12:30

CrossFit

Warm up

Power Clean- 1 rep max
75- 5, 85- 5, 95-3 , 105, 115, 125, 135 (f), 135- PR!

WOD
9 minute AMRAP of
4 power cleans- 90 lbs (RX was 105)
12 sit ups
24 double unders
Total- 7+2

Ran home from CrossFit- 13:30ish

Thursday, April 3, 2014

Workout

CrossFit

Warm up

Front squat- 1 rep max
45-5, 75- 5, 95-3, 105, 115, 125 (PR!)
Got to the bottom and felt like I was being crushed.  My back is so weak now and I'm not sure why!  Took everything I had to get up, but I made it.

WOD
15 front squats- 75 lbs
15 box jumps- 20 inch
15 front squats
800 meter run
15 front squats
15 box jumps
15 front squats
Time- 13:57
RX!

Monday, March 31, 2014

Workout

CrossFit

Warm up

Deadlift
1 rep max
95- 5
135-5
155- 3
175- 1
190- 1
205- 1
215 (f)

190 felt pretty easy and 205 was tough but not super tough!  Although I couldn't even get 215 off the ground!

WOD
EMOM
2 deadlifts- 135 lbs.
3 tall box jumps- 24 inch

Wednesday, March 26, 2014

Workout

CrossFit

Warm up with air squats and push ups

Strict Press- 1 rep max
45-5, 65- 3, 75, 80, 85, 87(f)

WOW!  I'm still so excited about that!  I can't believe how easy 65, 75, and 80 felt.  85 was a bit tougher at the top.  87 I got to my eyes, but couldn't get further than that.  So thrilled!

WOD
4 rounds of
10 db hang cleans- 25 lbs.
20 box jumps- 20 inch (rebounded)
30 ab mat sit ups
Time- 10:20ish

Felt great!

Friday, March 21, 2014

Workout

CrossFit

Power Clean- 1 rep max
75-5, 85- 3, 95- 3
110, 120, 130, 135 (f)

WOD
30 power cleans- 80 lbs.
40 burpees
30 power cleans- 80 lbs
Time- 8:59

Monday, March 10, 2014

Workout

CrossFit

1 rep power clean
7, 95, 105, 115, 125 (f), 125

WOD
3 rounds
21 power cleans- 80 lbs
400 meter run
Time- ??

Tuesday, November 12, 2013

Workout

CrossFit

Warm up

Push Press- 1 rep max
45, 75- 3, 85- 2, 95- 1, 105- 1, 110(f), 107- 1
New PR.

WOD
5 rounds
8 push press- 75 lbs.
12 box jumps
Time- 6:32

Did the box jumps- 6 step down/6 rebound until last round- all 12 rebound.

Friday, May 10, 2013

Workout

CrossFit

Warm up

Dead Lift
5-3-3-1-1-1
125, 145, 155, 165, 165 (oops), 185

WOD
Alternating EMOM for 12 minutes
5 deadlifts- 115 lbs. (about 60% of one rep max)
30 seconds of bicycles

***Went at 5:30 am!

Friday, April 26, 2013

Workout

CrossFit

Warm up

Back Squat
5-3-3-1-1-1
95, 105, 115, 125, 135, 150 (f)
Probably could've done 140 and maybe 145?  Not sure about 145, though.

WOD
4 rounds not timed of
30 meter farmer's carry
10 weighted step ups
30 meter farmer's carry
10 front squats with kbs in front rack
KB weight- 25 lbs.