Friday, Feb. 5, 2021

Program A

4 rounds

20 alt db snatch

5 turkish get ups right

5 turkish get ups left

20 alt db snatch 

Time- 29:23

25 lb db for snatchs

get ups- 25, 15, 10, 10 (last two sets unbroken)

Monday, July 20, 2015

WOrkout

CrossFit Burn

WOD
5 rounds of
200 meter run
4 turkish get ups- 25 lbs
8 ball over shoulder- 50 lbs

Thursday, January 9, 2014

Workout

CrossFit

WOD
Baby Judah
2 rounds of
13 turkish get ups
13 weighted step ups- 16 inch box
13 left windmills
13 right windmills
13 left kb swings
13 right kb swings
13 left windmills
13 right windmills
13 weighted step ups- 16 inch box
Time- 22:14
KB weight- 26 lbs.

After CF- Ran about 1.5 miles in 16:27 (from CF to HK to dead end back to CF); from HK to dead end to CF took 10:42 (about 1 mile)
Rowed 750 meters- about 3:35

Food Log
Breakfast- small glass of chocolate almond milk, banana pancakes
Lunch- sweet potato, ham and cheese sandwich with mir whip on gf bread, organic tortilla chips, cup of 100 cal wholly guac
Snack- banana, popcorn
After wkout- smoothie- chocolate almond milk, ice, banana, scoop of pb, chocolate protein powder, handful of spinach
Dinner- mole chicken enchiladas, rice, beans, chips, guacamole, salsa, small glass of chocolate almond milk
Middle of night- small glass of chocolate almond milk

Monday, August 26, 2013

Workout

CrossFit

Warm up

Turkish Get Up
2-2-2-2
45, 53

WOD
3 rounds not for time
8 turkish get ups- 30 lbs
16 wind mills- 25 lbs or 18?
24 air squats

Thursday, August 8, 2013

Workout

CrossFit

Warm up

Turkish Get UP
2-2-2-2 (2 on each arm)
30, 35, 45, ran out of time

WOD
4 rounds of
4 burpees
8 turkish get ups- 35 lbs.
16 kb swings- 35 lbs.
Time- ??

Sunday, December 23,2012

Workout

Crossfit with Niki

12 days of Christmas
1 handstand hold
2 Turkish get ups- 35 lbs
3 pull ups
4 push ups
5 toes to bar
6 box jump overs- 20 in
7 lunge steps
8
9 sit ups
10 ring dips- red band
11 burpees
12 wall ball- 14 lbs.

50ish minutes

Wednesday, November 28, 2012

Workout

CrossFit

Warm up with turkish get ups- 25, 30 (4)

WOD
Amrap in 20 minutes of
50 double unders
4 turkish get ups- 35 lbs.
7+2

Ran 1.5 miles after CF

Friday, November 16, 2012

Workout

CrossFit

Turkish Get up
4-4-4-4-4
25, 30, 35, 45, 50- dumbell (3)

WOD
6 rounds for time of 200 meter row
Fastest- 39.9

Friday, June 8, 2012

Workout

CrossFit

Warm up

Turkish Get Up
2-2-2-2-2
Got 45

WOD
AMRAP in 12 minutes of
4 turkish get ups- 35 lbs.
6 ring dips- red band
12 air squats

Wednesday, December 21, 2011

12 Days of CrossFit


1 Turkish Get Up (55/35)
2 HSPU or Pike Push Ups
3 Pull Ups
4 Sumo Deadlift High Pulls (95/65)
5 Front Squats (95/65)
6 Box Jumps
7 KB Swings (55/35)
8 Push Press (95/65)
9 KB Weighted Lunge Steps (55/35)
10 Hang Cleans (95/65)
11 Burpees
12 Thrusters (95/65)

Time- 39:09

Tuesday, December 6, 2011

Workout

CrossFit

Warm up

WOD
7 minute AMRAPS with 3 minute rest between

#1
12 slam ball- 15 lbs
6 toes to bar

#2
12 alternating kb swings- 25 lbs.
6 turkish getups

#3
12 ghd situps
6 pass throughs

warm down- 50 lunges

Food Log:
Breakfast- 1 egg and sausage
Lunch- cobb salad with egg, bacon, chicken
Snack- Lara bar, pb cupcake
Dinner- pecan chicken, broccoli, carrots, cauliflower in cheese sauce, pumpkin cupcake

Tuesday, November 22, 2011

Workout

CrossFit

Warm up with broad jumps, high knees, butt kicks

WOD
3 rounds
30 kb swings- 35 lbs.
20 burpees
6 turkish get ups- 35 lbs.
Time- 25:29

Warm Down
50 russian twists
50 weighted sit ups- 15 lbs.

I've never done turkish get ups with 35 lbs.!  It was tough, but as long as I kept my core tight and elbow locked, I could do it.  Pretty happy with myself!

Monday, October 10, 2011

Workout

Running- 3 miles

CrossFit

Warm up with high knees, butt kicks, lunges


10 turkish get ups on each arm- 25 lbs.

WOD
5 rounds of
800 meter run
3 minutes rest between
Time- 34:41

Tuesday, September 20, 2011

Workout

CrossFit

Warm up

WOD
50 turkish get ups- 25 lbs.
50 burpees

Time- 25 ish

Tuesday, July 19, 2011

Workout

CrossFit

Warm up

WOD
Amrap in 20 minutes of
10 turkish get ups- 25 lbs.
15 sit ups
20 alternating KB swings- 25 lbs.

4+4 rounds

February 24, 2011

Workout:
CrossFit

Warm up with butt kicks, high knees, 20 push ups, 20 air squats

WOD
5 rounds of
10 man makers- 15 lbs with real push ups
8 burpees
6 turkish get ups- 25 lbs.

Time- 31:56

I didn't eat enough today and could feel it during this WOD.  I didn't eat my sweet potato for snack and I think it really affected me.  I was hoping to finish around 30 minutes, but oh well. 

Food Log:
Breakfast- 2 scrambled eggs with salsa and 2 pieces of bacon
Lunch- chicken breast with spaghetti squash and marinara sauce
Snack- walnuts and blueberries
Dinner- chicken salad and a french fries

January 25, 2011

Workout:
CrossFit

Warm up with 3 rounds of 10 air squats, push ups, and sit ups. I did a few push ups on my knees.


WOD
4 rounds of
30 KB swings- 35 lbs.
20 burpees
6 turkish get ups- 30 lbs. (3/3)

Time- 27:51

December 9, 2010

Work Out:
CrossFit

Warm up with lunges, butt kicks, frankensteins, knee hugs, push ups on toes

WOD
21-18-15-12-9
Wall ball followed by 6 burpees and 4 turkish get ups (2/2)
Wall ball- 14 lbs.
Turkish get ups- 25 lbs.

Time- 13:59

Warm Down
Tabata slam ball and weighted sit ups

November 23, 2010

Work Out:

CrossFit

Warm up


WOD
3 rounds
40 KB swings
30 KB clean and jerk
20 KB alternating swings
10 Turkish get ups with KB
with 25 lb. KB

Time- 24 or 27 minutes??

May 13 - May 14

Food Log:
I haven't had any refined sugar this week, but I have had some grains the last 2 days. Thursday I had a teeny tiny piece of pizza and a teeny tiny egg roll at the food tasting, and 1.5 saltine crackers that Kate didn't eat. Friday I had half an english muffin from a breakfast sandwich brought to me by the PE teachers because today was Field Day.

I haven't really been that hungry at all lately. Not sure what's up with that considering I've started working out more, so I should be even hungrier than before. I hate forcing myself to eat, but I need to if I'm going to be working out!

No workout Thursday- Fashion show and food tasting at school.

Friday Workout:
Crossfit-
Max Turkish Get-ups with barbell
1-1-1-1-1
15, 20, 25 (f), 25 (R)

Ugh...not a fan of turkish get ups. Not to mention I was doing them with skinned knees from push ups Tursday. My knees were burning and bleeding while I was doing them. Not fun. I think I could've done more if we'd been using a kettlebell instead of a barbell. Oh well

10 Rowing Sprints- 100 meters
Ranged from 21-21.7 seconds

10 strict pull ups with blue band