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!

Thursday, July 30, 2015

Workout

CrossFit

Warm up

WOD
2000 meter row
30 burpee pull ups
200 double unders
30 burpee pull ups
Time- 30+

Friday, June 19, 2015

Workout

CrossFit

Warm up

Partner WOD with Nesreen and Maria
Row for 7 minutes
Pull ups for 3 min
Row for 7
Double unders for 3
Row for 7
Toes to bar for 3

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- ?

Wednesday, April 22, 2015

Workout

CrossFit

Warm up

WOD

5 rounds

With a 4 minute running clock:

500m row (I tried keeping my pace under 2:20)
In remaining time max double unders (or singles)
1 minute rest between rounds
*Score is total number of double unders/singles completed- I got 125...it was ugly!  

Thursday, July 10, 2014

Workout

CrossFit

WOD
"The Ghost"
6 rounds of
1 minute rowing for calories
1 minute burpees
1 minute double unders
1 minute rest
Total- ?

I started at burpees.

Wednesday, June 18, 2014

Workout

CrossFit

Warm up

Partner WOD with Sheila
Buy in- 50 toes to bar
3 rounds of
500 meter row/400 meter run
Cash out- 150 double unders
Time- 22:ish

Monday, May 19, 2014

Workout

CrossFit

Warm up

Partner WOD with Botter
3 rounds of 1000 meter row (500 each)
400 meter farmer's carry- divided into 100s
Time- 25:06
Beat all the other girls teams all day long!  :)
We rowed about a 2:00 pace and I ran during the farmer's carry.

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??

Wednesday, April 30, 2014

Workout

CrossFit

Warm up

WOD
1000 meter row time trial- 3:55

then

"Annie"
50-40-30-20-10
double unders
sit ups- ab mat
Time- 6:46

Didn't think I'd beat my last time of 7:06, but I did!  I tried my best to fly through the sit ups.

Thursday, April 10, 2014

Workout

CrossFit

Warm up

WOD
5 rounds not for time
500 meter row- 1:56, 1:54, 1:58, 2:02, 1:58
15 toes to bar- worked on getting 5 at a time with a kip, last 2 rounds did GHDs because hands were about to tear

Thursday, March 27, 2014

Workout

CrossFit

Warm up

Partner WOD
2000 meter row (switch at 500)
40 heavy kb russian swings- 45 lbs.
30 ring push ups- first set on knees, second and third sets on toes (3 at a time)
Time- 41:??

I can't remember if I ran that day or not!  :(

Wednesday, March 5, 2014

Workout

CrossFit

Warm up

WOD
1000 meter row
then
5 rounds of
20 kb swings- 35 lbs
15 air squats
10 box jumps- 20 inch
Time-??

Thursday, January 9, 2014

Workout

CrossFit

WOD
Baby Judah
2 rounds of
13 turkish get ups
13 weighted step ups- 16 inch box
13 left windmills
13 right windmills
13 left kb swings
13 right kb swings
13 left windmills
13 right windmills
13 weighted step ups- 16 inch box
Time- 22:14
KB weight- 26 lbs.

After CF- Ran about 1.5 miles in 16:27 (from CF to HK to dead end back to CF); from HK to dead end to CF took 10:42 (about 1 mile)
Rowed 750 meters- about 3:35

Food Log
Breakfast- small glass of chocolate almond milk, banana pancakes
Lunch- sweet potato, ham and cheese sandwich with mir whip on gf bread, organic tortilla chips, cup of 100 cal wholly guac
Snack- banana, popcorn
After wkout- smoothie- chocolate almond milk, ice, banana, scoop of pb, chocolate protein powder, handful of spinach
Dinner- mole chicken enchiladas, rice, beans, chips, guacamole, salsa, small glass of chocolate almond milk
Middle of night- small glass of chocolate almond milk

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!

Friday, January 3, 2014

Workout

CrossFit

Warm up

WOD
500 meter row
50 kb swings- 25 lbs.
40 db snatch- 20 lbs
20 burpees
40 db snatch
50 kb swings
500 meter row
Time- ??

RXd was 35/30

Friday, December 27, 2013

Workout

CrossFit

Warm up

Front Squat
20 minutes to find 3 rep max
Got up to 85 lbs then dropped down and did some more reps at a lower weight.

WOD
1000 meter row then
5 rounds of 7 front squats- 55 lbs.
10 leg raises (supposed to be toes to bar)- couldn't do them because of cut on hand

Friday, November 15, 2013

Workout

CrossFit

Warm up

Hang Clean

WOD
1000 meter row
30 hang cleans
800 meter run

Time- ?

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- ??

Friday, September 20, 2013

Workout

CrossFit

Warm up

WOD
4 rounds of
1000 meter row
25 hollow rocks
4:25, 4:18, 4:19, 4:20