Saturday, March 6, 2021

Street Parking

Shift- used this as a warm up

1 minute cardio- jog around garage

7 db hang power cleans- 15s

7 goblet squat- 15

7 oh presses- 15s

rest 30 sec between each round (I don't think I rested)

Power

Part 1 

5 sets of 7 deadlifts- 103 lbs

Part 2

5 sets of 7 pull ups- black and purple band

Program A

3 rounds 

400 meters

30 single arm db squat- right- 20 lbs

30 box jumps- 16 inch

30 single arm db squat- left- 20 lbs

400 meters

Fastest round was 10:23

Other rounds were- 11:09 (first round), 11:30 (last round)

Saturday, February 20, 2021

Program B

25 squats

Run 400 

Rest 1 minute

20 squats

Run 400 

Rest 1 minute

15 squats

Run 400 

Rest 1 minute

10 squats

Run 400 

Rest 1 minute

5 squats

Time- 21:36

53 lb bar (Rx- 65 lbs)

Wednesday, February 24, 2021

 Program B

4 rounds

Run 200

10 toes to bar- subbed v ups

15 dead lifts- 85 lb bar

Run 200

Time-Slowest round 3:35 (1)

Other rounds were around 3:40

Wednesday, January 27, 2021

Afternoon

Program B

4 rounds of 

12 deadlifts

10 hang cleans

8 push jerks

Run 400

12 deadlifts

10 hang cleans

8 push jerks

Rest 2 minutes

RX- 65, Goal- 3:30-4:30

Times-

5:22

6:02

5:46

5:53

Used 63 lb bar. First 2 rounds I wasted some time checking on Kaitlin and helping her drop down weight.

I could've done a tad better.

Saturday, January 16, 2021

Vault- program A

Every 2 minutes for 20 minutes

200 meter run (ran to the cul de sac)

Max burpees

Total- 80 burpees

Goal- 80-150

Power

4 sets of 5 pause back squats

53, 63, 73, 83, 93

400 meter farmers carry- 20 lb dbs

Wednesday, January 13, 2021

Morning

Shift from 1/13

8 rounds of

10 unwtd alternating step ups

5 burpees

Time- 7:31

16 inch box

Goal- 12 min or less

Afternoon

Endurance

3 rounds of

1:30 fast

3:00 slow

1:15 fast

2:30 slow

1:00 fast

2:00 slow

30 seconds fast

1:00 slow

Made it 2 rounds until my foot start hurting so bad!

3 rounds of 

1 min push up plank

10 single leg bridges

10 double leg bridges (2nd and 3rd round)

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

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, November 24, 2015

Workout

CrossFit

200 meter run
1 pull up
200 meter run
2 pull ups
 and so on

finished the round of 12

in May 2012 I completed 14 rounds

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-??

Monday, August 31, 2015

Workout

Ran 20 minutes

Shoulder exercises

Saturday, August 29, 2015

Workout

Ran 30 minutes

Friday, August 28, 2015

Workout

CrossFit

Bench Press

5@50%, 5@60%, 5@70%
Max reps @80% did 85 lbs and got 7 maybe?  Maddie did 50 and got 12

Conditioning

14 min AMRAP
200m run
20 kb high pulls- 35 lbs, Maddie used 25 lbs.
15 sit ups
10 push ups- on knees

Total- ?

Tuesday, August 25, 2015

Workout

CrossFit

Warm up

Thruster Warm up
Warmed up to 75

WOD
15 min AMRAP
200 meter run
10 lateral burpees
5 thrusters- 65 lbs (Maddie used 35)
Total- 4 rounds

Monday, August 17, 2015

WOrkout

CrossFit Burn

24 minute AMRAP of:

400m run

10 burpees

15 KB Swings (55#/35#) 30 lbs

20 OH Lunges with plate (35#/25#) 15 lbs

Total- Just short of 4 rounds

Thursday, August 13, 2015

Workout

CrossFit

Warm up

WOD
AMRAP in 18 minutes
400 meter run
21 slam ball- 25 lbs
15 sit ups
9 seated dumbell press- 20 lbs
Total- 3+16

Monday, August 10, 2015

Workout

CrossFit

Warm up

WOD
30 ball over shoulder- 50 lbs
30 pull-ups
50 box jumps- 20 inch
800 meter run
50 box jumps 
30 pull-ups
30 ball over shoulder

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.

Monday, August 3, 2015

Strength

Bench Press

5 x 3 @ 70-80%

Conditioning

Strict Press Biatholon

400m run, 30 strict press- 35 lbs
400m run, 20 strict press
400m run, 15 strict press
400m run, 10 strict press

*Must be strict press, no push press.  If you drop the bar run 200m and pick up where you left off.

Dropped once during round of 20.