Thursday, July 16, 2015

Workout

CrossFit

Back Squat

4 sets of 6 @ 70-75%

last 2 sets at 90 lbs

Conditioning

50 DU
10-9-8-7-6-5-4-3-2-1
Wall Ball- 14 lbs
Burpee
then
50 DU

Tine- 12:22

First time using 14 lb ball 

Tuesday, May 6, 2014

Workout

CrossFit

Warm up
50-40-30-20-10 kb swings- 35 lbs.
25-20-15-10-5 box jumps- 20 inch
Time- 16:45

Thursday, May 1, 2014

Workout

CrossFit

Warm up

Hang Clean- 3 rep max
75, 95, 105, 115, 125, 135, 140 (f)
Used hook grip and it helped a ton!

WOD
7 rounds
7 hang cleans- 95 lbs
7 burpee box jumps
Time- ??
RX'd!

Thursday, April 3, 2014

Workout

CrossFit

Warm up

Front squat- 1 rep max
45-5, 75- 5, 95-3, 105, 115, 125 (PR!)
Got to the bottom and felt like I was being crushed.  My back is so weak now and I'm not sure why!  Took everything I had to get up, but I made it.

WOD
15 front squats- 75 lbs
15 box jumps- 20 inch
15 front squats
800 meter run
15 front squats
15 box jumps
15 front squats
Time- 13:57
RX!

Thursday, November 14, 2013

Workout

CrossFit

Warm up

WOD

15 Thrusters- 65 lbs

    25 Toes-to-bar

    20 Burpees

    15 Thrusters 

    20 Burpees

    25 Toes-to-bar

    15 Thrusters

Time-  ??

Wednesday, August 28, 2013

Workout

CrossFit

Wednesday warm up
did knee push ups and used two bands...so tired from yesterday and starting school this week

Thrusters
5-5-5-5
45, 65, 75, 85
Didn't even attempt 95.  Did not feel like it at all!

WOD
7 minute AMRAP of
15 thrusters- 65 lbs
20 ab mat sit ups
Total- 2+30
So close to 3 rounds.  I shouldn't have dropped the bar as much in the third round.

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, July 8, 2013

Workout

CrossFit

Warm up

Push Press
3-3-3-3
75, 85, 95, 105 (1)

WOD
AMRAP in 12 minutes of
4 sdhp
8 front squats
12 push press
Total- 5 ish

RX- 55 lbs

Tuesday, June 25, 2013

Workout

CrossFit

Warm up

Push Press warm up- up to 95

WOD

4 rounds

AMRAP as possible in 5 minutes, rest 2 minutes after round

10 push press- 75 lbs.

5 burpee box jumps

Totals- 3+8, 3, 2+?, 3

Monday, February 4, 2013

Workout

CrossFit

Warm up

WOD
AMRAP in 25 minutes
10 front squats- 75 pounds
15 kb swings- 35 lbs.
20 ab mat sit ups
25 double unders
Total- 7+1 RX

Goal was to do all front squats without putting the bar down and I did!  The last 2 or 3 squats in the last few rounds got really tough.  Proud of myself for doing it!

Friday, January 11, 2013

Workout 

CrossFit

Warm up

WOD
400 meter run
20 box jumps- 20 inch
30 hang cleans- 75 lbs.
40 push press- 75 lbs.
50 ab mat sit ups
40 push press- 75 lbs.
30 hang cleans- 75 lbs.
20 box jumps- 20 inch
400 meter run
Time- 26:??

So glad I did it RX!

Thursday, January 3, 2013

Workout

CrossFit

Warm up

Push Press Warm Up- warmed up to 85

WOD
"Jack"
AMRAP in 20 minutes of
10 push press- 75 lbs.
10 kb swings- 35 lbs
10 box jumps- 20 in
Total- 8+1

Didn't get same reps as last time, but legs were still tired from FGB.

Friday, January 4, 2013

Workout

CrossFit

Warm up with 20 air squats, 20 push ups.

Power Clean
3-3-3-3
95, 105, 115, 125 F, 125 (1)
Should've started at 90 and worked up to 120.  Last time we did this by 3s I got 120 2 times.  Pretty sure I could've gotten it 3 times today.  Oh well.

WOD
1000 meter row
30 power cleans- 95 lbs. (did the power cleans 5 at a time, then 3/2, 3/2 the last 10)
50 wall ball- 14 lbs.
Time- 13:10

Wednesday, January 2, 2013

Workout

CrossFit

Warm up with
10 push ups
10 air squats
10 strict pull ups- blue bands

Front Squat
3-3-3-3
95, 105, 115, 125 (1)

WOD
5 rounds
10 front squats- 75 lbs.
10 push ups
30 double unders
Time- 12:55

Monday, August 20, 2012

Workout

Crossfit

Warm up with fr, hk, bk, bc, twenty push ups.

WOD

"Helen"
3 rounds of
400 meter run
21 kb swings- 35 lbs
12 pull ups
Time- 13:51

Ugh...a whole minute faster than previous time last summer.  That heat was killer and that last run was so so so so bad.

Oh well.  Working hard to get back to where I was.

Ran 3 miles afterwards.  Ran .5 miles, walked 1 minute.

 

Tuesday, May 29, 2012

Workout

CrossFit

Warm up

WOD
"Jack"
20 minute AMRAP
10 push press- 80 lbs. (RX!)
10 kb swings- 35 lbs.
10 box jumps- 20 inch
7+12

Last time we did Jack in October I used 65 lbs and got 8 rounds.  :)

Wednesday, January 4, 2011

Workout

CrossFit

Warm up

WOD
15-10-5-10-15
Thrusters- 65 lbs.
High Pulls- 65 lbs.
Lateral Burpees
Time- 22:??

RX'd!  Hated it, but glad I did it.

Tuesday, November 29, 2011

Workout

CrossFit

Warm up with frankensteins, high knees, butt kicks

WOD
Burpee Annie
50-40-30-20-10
Double unders
Sit ups
10 burpees after each set

Time- 11:26
Fastest RX time for the girls.  :)

My Annie time without the burpees is 9:30 something I believe.  We haven't done Annie in a long time.

Warm down with max dead hang and mountain climbers/russian twists and supermans

Wednesday, November 2, 2011

CrossFit

Warm up

Back Squat
3-3-3-3
105, 115, 125, 130 (f) I couldn't even get one at 130!  Oh well, that's ten more pounds than last time.  2 years ago my one rep back squat was 120.  :)

WOD
AMRAP in 10 minutes of
6 dead lifts- 75 lbs.
6 hang cleans- 75 lbs.
6 back squats- 75 lbs.
6+3

Rx!

Friday, September 16, 2011

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
95, 105, 110, ran out of time (might could've gotten 1 at 115)

WOD
5 rounds
15 front squats- 75 lbs.
400 meter run
Time- 21:??

First time doing RX weight on a front squat WOD!  Thought I was going to finish way last, but I didn't finish too far off from some of the girls.