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)

Monday, Feb. 1, 2020

Program A

Vault

4 rounds

15 wall ball

15 pull ups or 7-8 strict

15 wall ball

Time- fastest and slowest rounds

2:03 and 2:12

12 lb wall ball and 7 strict pull ups with blue and purple bands

20 rep back squat

73 lbs- definitely not as easy!

Tuesday, June 16, 2015

Workout

CrossFit

Warm up

Deadlifts
5X5- 125, 135X4

WOD
10 minute AMRAP
6 ball over shoulder- 50 lbs
12 box jumps- 20 inch
Total- 6+13

CrossFit Burn
5 rounds of 30 second work 30 seconds rest, 1 minute 30 rest between rounds
weighted sit ups- 25 lbs
box jumps- 20 inch
strict pull ups- blue and red bands
snatch- 25 lbs

Tuesday, April 14, 2015

Workout

CrossFit

Warm up

WOD

4 rounds of 5 strict pull ups

thick green band, blue with red, blue with red, blue

AMRAP in 10 minutes of

3 strict press- blue with red

6 push ups- on knees

12 air squats

Total- 6+?

Tuesday, January 21, 2014

Workout

CrossFit

Baby Amelia WOD
8 rounds of
7 push press- 65 lbs
20 wall ball sit ups- 14 lbs
5 strict pull ups- blue band

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!

Wednesday, June 19, 2013

Workout

CrossFit

Wednesday Warm up
3 rounds of
10 strict pull ups- blue band
10 push ups
10 air squats

Got a strict pull up without a band!

WOD
50-40-30-20-10
Double Unders
Ab mat sit ups
with 15 thrusters after every round- 65 lbs.
Time- 25:43ish

Wednesday, June 5, 2013

Workout

CrossFit

Wednesday Warm up

3 rounds of

10 strict pull ups- blue band

10 air squats

10 push ups- no breaks

Dead lifts

3-3-3-3

135, 165, 175, 185 (1)

WOD

EMOM for 12 minutes alternating

3 dead lifts- 115 lbs.

10 box jumps- 24 inches

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!

Friday, October 26, 2012

Workout

CrossFit

Warm up

Bench Press (Close grip)
5-5-5-5
65, 75, 85, 95 (2)

WOD
AMRAP in 15 minutes of
7 renegade rows- 30 lbs
5 strict pull ups
200 meter run
4+4

Saturday, October 20, 2012

Workout

CrossFit with Niki

Warm up

Back Squat
wu- 45, 75
5, 5, 3, 2, 1
95, 105, 115, 125, 135

WOD
5 rounds
500 meter row
400 meter run
12 kb swings- 35 lbs.
12 box jumps- 20 inch
12 pull ups/strict pull ups- alternated because back was bothering me.

Monday, September 24, 2012

Workout

CrossFit

Warm up

Strict Press
3-3-3-3
65, 70, 75, 77 (1)

WOD
AMRAP in 7 minutes of
3 strict press- 55 lbs.
5 strict pull ups- red band
10 air squats
Total- 5+6

Rowed 30 minutes after class.  6000 something meters
50 push ups- 5 sets of 10 (made it through first 3 sets unbroken, 4th set had to rest while up, 5th set had to stop at 5, then with 2 left)

Tuesday, September 18, 2012

Workout

CrossFit

Warm up

Front Squat
3-3-3-3
75, 85, 95, 105

WOD
AMRAP in 10 minutes of
6 front squats- 65 lbs.
6 strict pull ups- red band
Total- 4+11

Those pull ups got tough, but if I had used the blue band I would've flown through them.  Oh well.

Ran 3 miles after crossfit.

Wednesday, July 18, 2012

Workout

CrossFit

Warm up

2 sets of dead hang pull ups with red band- 3 each set

WOD
21-15-9
Strict Press- 20 lb dumbells
400 meter farmer's carry (1-20s/2-15s)

Modified workout because of back.  Original wod was turkish get ups and 200 meter farmers carry.
Back felt okay.  Not 100% yet.

Monday, September 12, 2011

Workout

CrossFit

Warm up

WOD
12-9-6
Thrusters- 65 lbs.
Kettlebell swings- 45 lbs.
Strict pull ups- red band
Time- 9:??