Wednesday, May 13, 2015

Workout

CrossFit Burn

Warm up

WOD
Tabata
db thrusters- 15 lbs
kb swings- 25 lbs
db snatch- 15 lbs
med ball sit ups- 10 lbs.

Walked 10 minutes after class

Wednesday, June 12, 2013

Workout

CrossFit

Wednesday Warm up
3 rounds of
10 air squats
10 strict pull ups- blue band, then blue plus skinny red
10 push ups

Handstand Push up practice- got 3 in a row, then did a few more

WOD
AMRAP in 15 minutes of
5 handstand push ups- ab mat
10 burpees
15 toes to bar
20 double unders
3+1

Ran 2 miles after crossfit

At home
Ran to stop sign
Tabata
Alternating one legged dead lifts
Alternating pistols (as far as I could go)
Alternating one legged assisted squats
4 alt one leg dl
4 pistols
4 alt one leg squ
ran to Stop sign

Sunday, June 9, 2013

Workout

At home

Ran to parents house

Then 3 rounds of

20 deck jumps

10 push ups

Lunges to street

10 burpees

Run two houses down

Ran to parents house

Tabata planks

Tabata bridges

Tabata alternating crunches and side raise with kb 

Friday, June 7, 2013

Workout

CrossFit

Partner WOD with Amber

Alternating 400 meters X 6

Time- 22:3ish

Tabata alternating planks and ab mat sit ups 

Monday, June 3, 2013

Workout

CrossFit

Warm up

Back Squat
5-5-5-5
75, 95, 115, 125

WOD
10 goblet squats- 35 lbs.
10 kb swings- 35 lbs.
10 burpees
Time-11:55

At home
Tabata alternating
air squats
handstand holds
-
lunges
push ups
-
air squats
handstand holds
-
front, side, side, side raise with kb

15 deadlifts with kb- 35 lbs.

Tuesday, May 21, 2013

Workout

CrossFit

Warm up

WOD
3 rounds
400 meter run
15 hang cleans- 65 lbs.
15 kb swing- 35 lbs.
15 goblet lunges- 35 lbs.
Time- 13:3ish

Tabata planks and sit ups.

Rowed 3000 meters after CF- about 15 minutes.

Tabata bridges.  3 rounds of crunches (normal, left, right)

Saturday, May 4, 2013

Workout

CrossFit

Partner WOD with Stef
5 high pulls- 65 lbs.
7 hang cleans- 65 lbs.
9 burpees
9+35

At Lifetime

Elliptical- 5 minutes

Bench Press-
10-7-5-3-3
45, 55, 65, 75, 85

Deadlift
10-7-5-3
45, 95, 115, 135

Tabata Air Squats- 105
Tabata bridges on ball

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

Saturday or Sunday, November 17 or 18, 2012

Workout

CrossFit with Niki

Back Squat
3-3-3-3-3 max reps at 80%
60, 70, 80, 90, 80% max reps
85, 100, 115, 125, 115- 13

WOD
Tabata
Rowing
Ab mat sit ups
Tall Box Jumps- 24 inch
Planks

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

Tuesday, May 8, 2012

Workout

CrossFit

Warm up

Back Squat
5-3-1-1-1
95, 115, 130, 140, 145(f)
Started up on the 145, but got stuck.  Better than Saturday.

WOD
Tabata
DB push press- 25/25 lbs.- 62
Slam Ball- 20 lbs.- 70

Saturday, February 25, 2012

Workout

CrossFit

WOD
8 Rounds of
20 Seconds of Work
10 Seconds of Rest

At Each Station:
Abmat Sit Ups
Bus Driver Squats- 10 lbs.
Poor Man's Piston Bench
KB Clean and Jerk- 25 lbs.

Monday, February 6, 2012

Workout

CrossFit

Warm up

WOD
Tabata
row for cals- ?
squats- 101
pull ups- 45
push ups- 60 something
sit ups- 98

Warm down- 800 meter run

Wednesday, November 30, 2011

Workout

CrossFit

Warm up with bear crawl, high knees, butt kicks, frankensteins

WOD
Tabata with 1 minute rest between each exercise
Kettlebell swings- 35 lbs. (74ish)
Slam ball- 15 lbs. (84ish)
Ring dips- red band (42ish)
Rowing (28ish)
Wall Ball- 14 lbs. (50ish)
Total- 294

October 16, 2010

Work Out:

Warm up with 10 burpees, grapevine down and back, 20 air squats

WOD
Tabata

1. Box Jumps- 20 inch, jump up/step down AND Push Press- 15 lb. dumbells

2. Sandbag Squat Cleans- 4 rounds with 50 lbs., 4 rounds with 25 lbs. AND russian twists- 5 rounds with 15 lbs., 3 rounds with 20 lbs.

3. PVC overhead squats AND push ups on knees

4. KB swings- 35 lbs. AND butterfly sit ups

Food Log:
Breakfast- glass of almond milk with sugar free nesquik
Post Work Out- smoothie with protein powder, a few strawberries, blackberries, blueberries
Lunch- Mission Burrito- burrito in a bowl with no rice or beans, a few chips with queso and salsa, half a Pink Lady cupcake, half a Nilla Choco cupcake from Ooh La La Sweets

July 31, 2010

CrossFit

Warm up

Tababta
Push Ups
Slam ball- 15 lbs.
KB Swings- 35 lbs

4 pull ups without band!