Thursday, June 18, 2015

Workout

CrossFit

Baby Chase WOD
7 rounds
200 meter run
20 wall ball- 10 lbs
26 russian twists- 10 lbs
Time- ?

Saturday, June 13, 2015

Workout

CrossFit Partner Comp with Emily

WOD 1
400 meter row

WOD 2
21-15-9
box jump overs
wall ball- 10 lbs
hang clean and jerk- 65 lbs

WOD 3
max deadlift- 190 lbs

WOD 4
400 meter run with dumbell
40 snatch- 45 lbs.
40 partner russian twists
40 burpees to plate
40 partner russian twists
40 thrusters- only made it through 3

Monday, June 30, 2014

Workout

CrossFit

Warm up

Bench Press- 5 rep max
65, 75, 85, 95, 100 (2)

WOD
12 minute AMRAP
200 meter run
7 renegade rows- 25 lbs
14 russian twists with db
Total- 4

Friday, June 13, 2014

Workout

CrossFit

Strict Press- 3 rep max
45, 65, 75, 80 (2), 77, 80 (2)
So close to getting 3rd!  :(

WOD
AMRAP in 10 minutes
10 db push press- 20 lb dbs
10 db lunge steps- 20 lb dbs
10 russian twists- 1 20 lb db
Total- ?  9+?

Tuesday, May 13, 2014

Workout

CrossFit

Strict Press- 5 rep max
45, 65, 70, 75, 80 (2 or 3)

WOD
12 minute AMRAP of
50 double unders
25 slam ball- 25 lbs
20 russian twists- 25 lbs.
Total- 3 +48

My double unders sucked today.

Friday, April 11, 2014

Workout

CrossFit

Warm up

Bench Press- 5 rep max
75, 85, 95, 105(2) ??

WOD
5 min AMRAP of
5 Poor man bench- 25 lb dbs
10 air squats
Total- ??
then
5 min AMRAP of
3 renegade rows
12 russian twists
Total- ??

Ran to and from CrossFit from mom's house.  12:30ish each way

Wednesday, March 19, 2014

Workout

CrossFit

Warm up
-mobility and stretching
-1 min plank front, 45 side plank right, 45 side plank left
-1 min plank (30 sec right leg up, 30 sec left leg up), 30 sec side plank with leg up, 30 sec side plank other side with leg up.

WOD
15 min AMRAP of
10 push press- 65 lbs.
20 russian twists- 25 lbs.
30 double unders
Total- 8+7

Ran 15 minutes after crossfit.

Wednesday, May 2, 2013

Workout

CrossFit

Warm up

WOD
5 rounds of
400 meter run
30 russian twists- 20 lb slam  ball
30 wall ball- 14 lbs.
Time- 28:01 or 28:31 ?

Friday, December 28, 2012

Workout

CrossFit

Warm up

WOD
Tabata 100
slam ball- 15 lbs.
push press- 20 lb dumbells
russian twists- 15 lbs.
weighted lunges- 20 lb dumbells
Time- 18:50

Wednesday, October 31, 2012

Workout

CrossFit

WOD
6 rounds
400 meter run
60 double unders
30 russian twists- 35 lb. kettelbell
Time- 27:03

Saturday, May 12, 2012

Workout

CrossFit

Back Squat
5-5-5-5
95, 115, 125, 135 (3)
Started up on number 4, but couldn't get up all the way. 

WOD
Tabata Stations
KB step ups- 25 lbs. each hand
Ab mat sit ups
Sand Bag ground to overhead- 50 lbs.
Russian twists with plate- 25 lbs.

Rowing Relay- 4000 meters, switch every 250.
Kept average between 1:41-1:45

Monday, October 31, 2011

CrossFit

Warm up

12-9-6-3
man makers- 20 lbs.
200 meter farmer's carry after each set- 35 lbs.
Time- 18:09

Warm down- russian twist with 20 lb. dumbell

Tuesday, September 6, 2011

Workout

CrossFit

WOD
3 rounds of
800 meter run
30 db snatch- 25 lbs.
50 russian twists- 12 lbs.
Time- 22:27

Warm down
tabata air squats with rest at the bottom of the squat

Tuesday, August 2, 2011

Workout

CrossFit

Warm up with butt kicks, frankensteins, high knees

WOD
2 rounds of
30 kettlebell swings
200 meter run with kb
30 goblet squats
200 meter run with kb
30 kb high pulls
200 meter run with kb
30 russian twists
200 meter run with kb

Time- 27:25
Kettlebell- 35 lbs.

March 2, 2011

Workout:

CrossFit

Warm up with lunges, 20 air squats, 20 jumping jacks

Front Squat
5, 3, 1, 1, 1
75, 85, 95, 105, 110

WOD
5 rounds of
AMRAP in 3 minutes of
4 front squats- 65 lbs.
8 push ups- first 2 rounds on toes, last 3 rounds on knees
12 russian twists with 12 lb slamball (supposed to be mountain climber steps)
1 minute rest between rounds
3+4, 2+6, 3, 3, 3+1

Yea!  A front squat workout that I didn't hate.  And my max is finally over 100!  I think I could've done 115, but I didn't want to fail.  Leah reminded me of something so simple that helped a ton- KEEP YOUR ABS TIGHT!  Duh...why didn't I think of that from the beginning.  It felt so much easier/better doing it that way!  So happy to have made some progress.  :)

October 4, 2010

Workout:

At Lifetime

Warm up on bike, 2 rounds of 10 air squats, 10 push ups on toes, 10 sit ups

Bench Press X 3
warm up with 45- 10
55, 65, 70 (7)

Back Squat X 3
warm up with 45-7
60, 70, 80 (4)
45-6

WOD
25-21-15-9
Plate Sit ups- 25 lbs.
Push ups on knees
Plate squats
Russian twists with plate

Time- 16:16

Food Log:
Breakfast- egg muffin (1 egg, sausage, bell peppers), 3 slices of bacon, glass of almond milk with sugar free nesquik

Snack- carrots, grapes

Lunch- Starkist Tuna, Green Giant broccoli and carrots

Snack- My Fit Foods Choice Trail Mix

Post Workout Snack- strawberry banana protein smoothie

Dinner- Primal zucchini lasagna (YUM!) and green beans

June 15, 2010

CrossFit

Warm up lunges, butt kicks, 20 push ups

WOD
21-18-15-9
KB swings- 35 lbs.
KB High pulls- 35 lbs.
Box Jumps- 20 inch

2 laps before each round

Time- 21:17

Warm Down
Tabata russian twists with 12 lb. slam ball
10 strict pull ups with blue band

May 29

CrossFit on my own.


Warm up with 2:30 on bike


Push Press
5-5-5-5-5
45, 50, 55, 60, 65

Pull Up Machine (resistance)
5-5-5-5-5
55, 55, 50, 45, 40


WOD
21, 18, 15, 12, 9, 6, 3
goblet squats with 20 lb. dumbell
weighted step ups with 2 12.5 dumbells (20 inch box)
russian twists with 20 lb. dumbell


Time- 12:3?