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

Thursday, January 7, 2021

Woke up feeling not super great. Didn't sleep well and stomach was hurting a bit, so I hit snoozed and slept about 30 more minutes. I did manage to get in a 30 minute walk, so that was nice. Today I hope to tackle a strength workout and B and G when I get home!

Wanted to get some lifting in during conference, but had an issue with the money box. :(

After School-

Butts and Guts

5 rounds of

12 single leg dead lift- right

12 single leg dead lift- left

10 reverse lunge- right

10 reverse lunge- left

13 right to left V ups

13 left to right V ups

 

Used 25 lb for all

Push up program

Max knee push ups- 18, 14, 15

Tricep kick backs- 12 at 10 lbs

Push up plank holds- held all 3 for 1 minute

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

Saturday, April 26, 2014

Workout

At hotel

Ran 1.5 miles.  Ran last .5 mile at 8:34 pace.

DB Squats- 3 sets of 10 with 20 lb dbs
One legged deadlift- 3 sets of 10 on each leg with 20 lb db
3 rounds of planks- 1 min front, 30 sec each side
Bridges on ex ball- 1 min each X3

Stretching

Tuesday, April 8, 2014

Workout

At home

3 rounds of
10 air squats
10 push ups on knees

3 rounds of 30 seconds of
supermans then
planks

5 rounds of hand stand holds
about 7 seconds each

3 rounds of
10 rows with 10 pounds on right
10 rows with 10 pounds on left
10 tricep extensions with 10 pounds on right
10 tricep extensions with 10 pounds on left

3 rounds of
10 one legged dlifts with kb- 35 lbs on right
10 one legged dlifts with kb- 35 lbs on left

2 rounds of bridges with legs elevated on second shelf of shoe rack
about 1:30 each.

Ran 30 minutes during volleyball practices.

Tuesday, December 31, 2013

Workout

KSR Tuesday workout

2 laps around parking lot
high skip, 25 jumping jacks, run back
lateral run, 25 squats, run back
lateral run, 15 push ups, run back
run backwards, 10 plank break downs, run back

Run a little less than 1.5 miles at little faster pace.

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.

Sunday, August 4, 2013

Workout

CrossFit Swim WOD

100 meter warm up
25 meter kick
25 meter free
6X25 meter sprints with 10 second rest

WOD
8 rounds of
limo- partner pulls/partner kicks
planks/15 jump squats

100 meter warm down

Monday, July 1, 2013

On the boat

Ran 3 miles

Squats with dumbells
10- 30 lbs (15/15)
10- 40 lbs (20/20)
10- 50 lbs (25/25)

3 rounds of
1 minute plank
1 minute bridge hold on ball
10 push ups

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 

Friday, June 7, 2013

Workout

CrossFit

Partner WOD with Amber

Alternating 400 meters X 6

Time- 22:3ish

Tabata alternating planks and ab mat sit ups 

Tuesday, May 21, 2013

Workout

CrossFit

Warm up

WOD
3 rounds
400 meter run
15 hang cleans- 65 lbs.
15 kb swing- 35 lbs.
15 goblet lunges- 35 lbs.
Time- 13:3ish

Tabata planks and sit ups.

Rowed 3000 meters after CF- about 15 minutes.

Tabata bridges.  3 rounds of crunches (normal, left, right)

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

Saturday or Sunday, November 17 or 18, 2012

Workout

CrossFit with Niki

Back Squat
3-3-3-3-3 max reps at 80%
60, 70, 80, 90, 80% max reps
85, 100, 115, 125, 115- 13

WOD
Tabata
Rowing
Ab mat sit ups
Tall Box Jumps- 24 inch
Planks

Tuesday, May 1, 2012

Workout

CrossFit

Warm up

WOD
AMRAP in 20 minutes of
10 goblet squats- 35 lbs.
10 kb swings- 35 lbs.
10 burpee box jumps- 20 inches
8+3

Warm down
planks

Tuesday, January 3, 2012

Workout

CrossFit

Warm up with high knees, butt kicks, 20 push ups, 20 sit ups

Strict Press
3-3-3-3
45, 65, 70 (f), 70 (1), 70 (2)

WOD
4 rounds untimed
10 ring dips- red band
max plank hold

max plank was 3:12

Food Log
Breakfast- scrambled egg with salsa, 2 sausage links, grapes
Snack- banana
Lunch- salad with chicken and bacon and ranch
Snack- PBJ Lara Bar, grapes
Dinner- Mel's Chicken, steamed veggies