Thursday, February 18, 2021

 Program A

EMOM for 12 minutes

6 db power cleans

8 box jump overs

Total- 12 rounds

25 lb dbs

16 in box

Took break at 5:07 to change and blow nose

Sunday, January 10, 2021

Another day that I did not want to work out! A long day of Kaitlin playing volleyball, lunch out, and then a Costco run. BUT I did it!

The Vault- Program A- Gaia

60 deadlifts

60 air squats

60 push ups- on knees

30 power cleans

30 squats

30 push press

20 lb dbs

Time- 15:07

Goal- 11-17, RX- 25

Proud of myself for getting it done!

Saturday, January 9, 2021

Worked in the concession stand at Skyline today and did NOT want to workout. Told myself to go straight to get changed, so I did and then went straight to the garage. 

First workout was Oly

Every minute on the minute

1 hang clean

1 hang power clean

then next minute

1 hang squat clean

1 squat clean

Started at 33, then 53, then added 5 pounds until reaching 98!

Ran out of weights, but also probably couldn't do much more!

Second workout:

Program A

4 rounds of

200 meter run

25 push press

200 meter run

347, 336, 332, 332

I tried so har to beat my times, but the push press killed me!

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, November 23, 2015

Workout

CrossFit Burn

Warm up

3 rounds of
200 meter run
10 ball over shoulder- 60 lbs
200 meter run
10 renegade rows- 25 lbs (real push ups)
Time- 17:ish

CrossFit

Warm Up

Power Clean- 2 rep max
me- got 115 2 times
Maddie- 85- 2 times

WOD
10 push ups- real ones
7 power cleans- me- 85, Maddie- 55
9 box jumps- me- 20 inch, Maddie- 16 inch
Time-??

Wednesday, June 3, 2015

Workout

CrossFit

Warm up

Power Clean
3-3-3-3
65, 75, 85, 95

WOD
2-4-6-8...
Power clean- 65 lbs
lateral burpee
Finished round of 12s

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- ?

Wednesday, June 25, 2014

Workout

CrossFit

Warm up

Power Clean- 2 rep max
120, 130 (1)

WOD
10, 9, 8...3, 2, 1
Power Cleans- 65 lbs
Ring Dips- red band
Time- ??

Boot Camp/Burn
25 minute AMRAP
10 kb clean and press left
10 kb clean and press right
20 alternating russian kb swings
200 meter run with kb
Total- 4+??
KB- 25 lbs

Monday, June 2, 2014

Workout

CrossFit

Warm up

Power Clean 3 rep  max
75, 95, 115, 125 (2), 125 (2), 125 (2)- UGH...could not get the third

WOD
5 rounds of
200 meter run
10 power cleans- 75 lbs (RX- 95)
Time- 10:20

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

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- ??

Saturday, March 1, 2014

Workout

CrossFit

Back Squat
Based on 140 max
With 2 second hold at the bottom
5- 50%- 70
5- 60% 85
5- 65%- 90
then,
3- 75%- 105
3- 80%- 110
3- 80%- 110
3- 80%- 110

At home
Power clean
10- 55 lbs
10- 65 lbs
10- 70 lbs
Yoga stretching between

WOD
5 rounds of
20 kb swings
20 kb high pulls
200 meter run
Time- under 20 minutes

Lots of  yard work!

Thursday, February 21, 2014

Workout

CrossFit

20 minutes to find 3 rep power clean touch and go
85, 95, 105, 115 (2)

WOD
3 rounds of
3 min AMRAP with 1 minute rest between
3 power cleans- 85 lbs
6 lateral hops
9 sit up- ab mat
Totals- 5+9, 4+9, 4+13

Friday, February 14, 2014

Workout

CrossFit

Warm up

Power Clean- 2 rep max (not touch and go)
115, got 120 one time

WOD
200 meter run, 15 power cleans- 65 lbs.
200 meter run, 12
run, 9
run, 6
run, 3
Time- 8:something

Saturday, October 12, 2013

Workout

Running- 5 miles- KSR

Lifted at home after KSR.

Triceps- skull crushers, tricep press
Power Cleans
Front Squats

Monday, September 9, 2013

Workout

CrossFit

Warm up

Power Clean
5-3-3-1-1-1
75, 85, 95, 105, 115, 125

WOD
EMOM
2 power cleans- 85 lbs.
1 burpee
then 2,2; 2,3

Total- 12 rounds plus some burpees

Friday, September 6, 2013

CrossFit

Workout

"Wittman"
7 rounds of
15 kettlebell swings- 35 lbs
15 power cleans- 65 lbs
15 box jumps- 20 inch
Time- 24:10 maybe??

Tuesday, August 27, 2013

Workout

CrossFit

25 minute AMRAP of
5 power cleans- 95 lbs
7 push ups
9 box jumps- 20 inches
Total- 14+8
RXd

Monday, August 19, 2013

Workout

CrossFit

Warm up

Power Clean
3-3-3-3- first 2 sets touch and go, second 2 sets you can drop and regrip
95, 105, 115, 125

WOD
4 minutes
100 double unders
Max power cleans- 95 lbs. with remaining time
Total- 18

Double unders sucked.  Shorts kept falling down!

Stretched 15 minutes at home later that evening.