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
Showing posts with label Ring dips. Show all posts
Showing posts with label Ring dips. Show all posts
Monday, June 1, 2015
Monday, July 7, 2014
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
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, March 17, 2014
Friday, March 14, 2014
Workout
CrossFit
Warm up
Back Squat- 3 rep max
75, 95, 115, 125, 135, 145
WOD
10, 9, 8...3, 2, 1
Wall ball
ring dips- red band
Time- ??
CrossFit
Warm up
Back Squat- 3 rep max
75, 95, 115, 125, 135, 145
WOD
10, 9, 8...3, 2, 1
Wall ball
ring dips- red band
Time- ??
Friday, February 14, 2014
Thursday, February 6, 2014
Workout
CrossFit
Warm up
WOD
20 minute AMRAP of
5 ring dips- blue band
7 kb swings- 45 lbs.
10 air squats
Total- 16+?
YOGA!
CrossFit
Warm up
WOD
20 minute AMRAP of
5 ring dips- blue band
7 kb swings- 45 lbs.
10 air squats
Total- 16+?
YOGA!
Tuesday, October 1, 2013
Monday, September 23, 2013
Workout
CrossFit
Warm up
Front Squat
3-3-3-3
75, 85, 95, 105
WOD
21-15-9
Front Squats- 65 lbs
Ring dips- blue band
burpees
Time ??
CrossFit
Warm up
Front Squat
3-3-3-3
75, 85, 95, 105
WOD
21-15-9
Front Squats- 65 lbs
Ring dips- blue band
burpees
Time ??
Thursday, May 9, 2013
Wednesday, May 8, 2013
Workout
CrossFit
Wednesday Warm up
3 rounds of
10 air squats
10 push ups
10 strict pull ups- blue band
Bench Press
3-3-3-3
55, 75, 85, 100 (2)
So close to getting number 3. I fought hard and it kept moving up until it didn't. Then it started back down and I freaked! I gave it my all, but couldn't get it all the way. :( I thought I had it!
WOD
5 rounds of
12 kb high pulls- 35 lbs
10 kb swings- 35 lbs
5 ring dips- skinny red band
Time- 5:49
Did 2 unassisted ring dips after class!
CrossFit
Wednesday Warm up
3 rounds of
10 air squats
10 push ups
10 strict pull ups- blue band
Bench Press
3-3-3-3
55, 75, 85, 100 (2)
So close to getting number 3. I fought hard and it kept moving up until it didn't. Then it started back down and I freaked! I gave it my all, but couldn't get it all the way. :( I thought I had it!
WOD
5 rounds of
12 kb high pulls- 35 lbs
10 kb swings- 35 lbs
5 ring dips- skinny red band
Time- 5:49
Did 2 unassisted ring dips after class!
Thursday, March 28, 2013
Monday, March 25, 2013
Workout
CrossFit
Warm up
7 minute Plank hold- accumulate 7 minutes
WOD
AMRAP in 15 minutes
10 kb swings- 45 pounds
10 box jump/step down- 20 inch
10 ring dips- red band
Total- ?
CrossFit
Warm up
7 minute Plank hold- accumulate 7 minutes
WOD
AMRAP in 15 minutes
10 kb swings- 45 pounds
10 box jump/step down- 20 inch
10 ring dips- red band
Total- ?
Friday, February 22, 2013
Thursday, February 21, 2013
Workout
CrossFit
Warm up with 3 rounds of push ups, sit ups, and air squats
Power Clean
5-5-3-3-1-1-1
75, 85, 95, 105, 110, 120, 130 (f), 130- New PR!
Missed it the first time, but knew I could get it. Stepped away, visualized it, and got it.
WOD
AMRAP in 8 minutes of
2 power cleans- 100 lbs.
4 ring dips- red hanging over top
6 tall box jumps- 24 inch
Total- 8+2
CrossFit
Warm up with 3 rounds of push ups, sit ups, and air squats
Power Clean
5-5-3-3-1-1-1
75, 85, 95, 105, 110, 120, 130 (f), 130- New PR!
Missed it the first time, but knew I could get it. Stepped away, visualized it, and got it.
WOD
AMRAP in 8 minutes of
2 power cleans- 100 lbs.
4 ring dips- red hanging over top
6 tall box jumps- 24 inch
Total- 8+2
Sunday, December 30, 2012
Sunday, December 23,2012
Workout
Crossfit with Niki
12 days of Christmas
1 handstand hold
2 Turkish get ups- 35 lbs
3 pull ups
4 push ups
5 toes to bar
6 box jump overs- 20 in
7 lunge steps
8
9 sit ups
10 ring dips- red band
11 burpees
12 wall ball- 14 lbs.
50ish minutes
Crossfit with Niki
12 days of Christmas
1 handstand hold
2 Turkish get ups- 35 lbs
3 pull ups
4 push ups
5 toes to bar
6 box jump overs- 20 in
7 lunge steps
8
9 sit ups
10 ring dips- red band
11 burpees
12 wall ball- 14 lbs.
50ish minutes
Tuesday, July 24, 2012
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
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
Saturday, July 21, 2012
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
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
Friday, June 22, 2012
Friday, June 8, 2012
Workout
CrossFit
Warm up
Turkish Get Up
2-2-2-2-2
Got 45
WOD
AMRAP in 12 minutes of
4 turkish get ups- 35 lbs.
6 ring dips- red band
12 air squats
CrossFit
Warm up
Turkish Get Up
2-2-2-2-2
Got 45
WOD
AMRAP in 12 minutes of
4 turkish get ups- 35 lbs.
6 ring dips- red band
12 air squats
Friday, May 11, 2012
Thursday, May 10, 2012
Workout
CrossFit
Warm up
5 rounds of
max set ring dips- skinny red
between 10 and 7 each round
WOD
10, 9, 8,...3, 2, 1
Burpees
10 lunge steps after each set of burpees
Time- 8:50ish
CrossFit
Warm up
5 rounds of
max set ring dips- skinny red
between 10 and 7 each round
WOD
10, 9, 8,...3, 2, 1
Burpees
10 lunge steps after each set of burpees
Time- 8:50ish
Monday, May 7, 2012
Friday, May 4, 2012
Workout
CrossFit
Warm up
WOD
800 meter run
10 rounds of
10 pull ups
10 ring dips- red/blue band hung from top bar
800 meter run
Time- 47:24
CrossFit
Warm up
WOD
800 meter run
10 rounds of
10 pull ups
10 ring dips- red/blue band hung from top bar
800 meter run
Time- 47:24
Monday, April 9, 2012
Saturday, April 7, 2012
Workout
CrossFit
WOD
4 rounds of
1 minute of work/1 minute rest/transition
dips- ring/bar with skinny red band
renegade rows- 25 lbs.
slam ball- 15 lbs.
bicycles
CrossFit
WOD
4 rounds of
1 minute of work/1 minute rest/transition
dips- ring/bar with skinny red band
renegade rows- 25 lbs.
slam ball- 15 lbs.
bicycles
Tuesday, January 31, 2012
Tuesday, January 31, 2012
Workout
CrossFit
Warm up
Overhead Squat
3-3-3-3
55, 65, 75, 80 (2)
WOD
12 minute AMRAP
10 overhead squats- 45 lbs.
10 ring dips- red band
5+8
CrossFit
Warm up
Overhead Squat
3-3-3-3
55, 65, 75, 80 (2)
WOD
12 minute AMRAP
10 overhead squats- 45 lbs.
10 ring dips- red band
5+8
Sunday, January 22, 2012
Saturday, January 21, 2012
Workout
At Lifetime
back squat X 5- 45, 65, 75, 85, 90, 95
strict press X 5- 45, 50, 55, 55, 45
Pull up machine- 55, 50, 45
Dip holds 3X30
wind mills- 10, 15 (10 on each side)
At Lifetime
back squat X 5- 45, 65, 75, 85, 90, 95
strict press X 5- 45, 50, 55, 55, 45
Pull up machine- 55, 50, 45
Dip holds 3X30
wind mills- 10, 15 (10 on each side)
Friday, January 13, 2012
Wednesday, January 11, 2012
Workout
CrossFit
WOD
10 Rounds of
3 Pull Ups
3 Ring Dips
then
100 Push Press- 45 lbs.
1000m Row
Time- ??
Great workout!
CrossFit
WOD
10 Rounds of
3 Pull Ups
3 Ring Dips
then
100 Push Press- 45 lbs.
1000m Row
Time- ??
Great workout!
Tuesday, January 3, 2012
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
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
Monday, January 2, 2012
Friday, December 30, 2011
Workout
CrossFit
WOD
6 rounds
200 meter run
14 box jumps- 20 inch
7 ring dips- red band
Time- 11:36- Fastest girls time of day. :)
Warm down- minute of slam ball- second minute my knee cap started bothering me :(
CrossFit
WOD
6 rounds
200 meter run
14 box jumps- 20 inch
7 ring dips- red band
Time- 11:36- Fastest girls time of day. :)
Warm down- minute of slam ball- second minute my knee cap started bothering me :(
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