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!

December 12- CF Katy Holiday Brawl

CrossFit Competition!

WOD 1

8 minutes AMRAP

15 Clean and Jerks- 55, 65, 70, 75

20 Calorie row

Maddie did half of the 55 lb jerks and I think half of the 65 lb jerks.  She failed once on the clean and then tried again and got it.  I did all the 70 lbs and I think we got 1 or 2 of the 75.  We didn't get last on that wod!

WOD 2

1 rep max front squat

Maddie got 100 and I got 110 (I think)

We got last.  Oh well...we figured we would

WOD 3

Part 1- 2 X 400 meter relay.  

We did ok!

WOD 4

100 wall ball

50 box jump overs- inch

25 ball over shoulder- 50 lbs

We did well!  Got 4th place in this WOD.  Maddie kicked butt on the box jump overs!  

We had so much fun!  I am so proud of how hard Maddie pushed herself and I'm so glad she had fun, too!  She said she would do another with me!

It was a GREAT day!

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 

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

Thursday, June 4, 2015 and Friday, June 5, 2015

Thursday- Ran/walked for about 15 minutes before swim meet.

Friday
Workout

CrossFit

Warm up

Back Squat
5X5 across
75, 75, 75, 80, 85

WOD
3 rounds of
400 meter run
25 wall ball- 10 lbs
15 ball over shoulders- 40 lbs
Time- 15 something

***First WOD back that I felt really good!

Ran/walked awhile after

Saturday, May 30, 2015

Workout

CrossFit

Squats with Maddie
worked up to a one rep- 115

Partner WOD with Maddie
30 minute AMRAP
40 wall ball- 10 lbs
40 db hang cleans- 15 lbs
40 ring dips- blue band

Thursday, May 21, 2015

Workout

CrossFit

Warm up

Back Squat
3- 100

WOD
400 meter run
40 wall ball
400 meter run
30 wall ball
400 meter run
20 wall ball

Saturday, May 9, 2015

Workout with Maddie

CrossFit

Back Squat X 5
35, 55, 65, 75, 85

WOD
800 meter run with wall ball
80 db snatch- 15 lbs
80 wall ball- 10 lbs
400 meter run with wall ball
60 db snatch
60 wall ball
200 meter run with wall ball
40 db snatch
40 wall ball
Time- ?

Thursday, June 5, 2014

Workout

CrossFit

Warm up

Front Squat 1 rep max
45-5, 75-5, 95-2, 105, 115, 125
Ugh... same as last time.  Back was horrible.

WOD
10, 9, 8...3, 2, 1
Wall balls- 16 lbs.
Burpees
Time- 8 something I think

Monday, May 12, 2014

Workout

CrossFit

WOD

    50 calorie row

    50 box jump overs- 20 inch

    50 wall balls- 14 lbs

    50 hand release pushups

    50 wallballs- 14 lbs

    50 box jump overs- 20 inch

    50 lunges

Time- 27 or 29 ish??

Wednesday, April 23, 2014

WOrkout

CrossFit

Warm up

Deadlift
3 rep max
95,115, 135, 155, 165, 175, 190

WOD
EMOM for 14 minutes
3 deadlifts- 135 lbs.
30 seconds of wall ball
Ended with 101 wall ball

Wednesday, April 16, 2014

Workout

CrossFit

Warm up

WOD
10, 9, 8...3, 2, 1
Wall balls- 14 lbs
Box Jumps- 20 inch
Push press- 65 lbs.
Time- 10:??

Ran 1 mile after crossfit.

Wednesday, April 9, 2014

Workout

CrossFit

Warm up with 3 rounds of
pull ups- 10 kipping, 5 strict/5 kipping, 5 strict/5 kipping
air squats
sit ups

Back Squat
5 rep max
45, 75, 95, 115, 125, 135
Not a PR, but I haven't gotten that in over a year!

WOD
4 rounds of
15 heavy wall balls- 16 lbs (Rx was 20 lbs)
30 double unders
Time- 6:48

Ran 20 minutes after CrossFit.

Friday, March 14, 2014

Workout

CrossFit

Warm up

Back Squat- 3 rep max
75, 95, 115, 125, 135, 145

WOD
10, 9, 8...3, 2, 1
Wall ball
ring dips- red band
Time- ??

Friday, February 22, 2014

Workout

CrossFit

Warm up

WOD

400 meter run

30 wall ball

30 burpees

400 meter run

20 wall ball

20 burpees

400 meter run

10 wall ball

10 burpees

Time- 16:59

Wall Ball- 14 lbs.

Warm down

tabata bicycles

Monday, November 11, 2013

Workout

CrossFit

Warm up

Back Squat
3-3-3-3
95, 105, 115, 125

WOD
"Karen"
150 wall balls- 10 lbs. (Rx is 14)
Time- 10:17

Wednesday, October 16, 2013

Workout

CrossFit

Warm up

WOD

30 wall balls- 14 lbs.

30 high pulls- 65 lbs.

30 box jumps- 20 inch

30 push press- 65 lbs.

Time-  ??

Tuesday, August 6, 2013

Workout

Ran 50 minutes before CrossFit.  (4.6 miles- 10:56 minute mile)

Crossfit

Warm up

Front Squat
3-3-3-3
45, 75, 85, 95, 105, 115

WOD
20 front squats- 75 lbs
30 box jumps- 20 inch
40 kb swings- 35 lbs
50 wall ball- 14 lbs
Time- 9:33

Tuesday, June 18, 2013

Workout

CrossFit

Warm up

Back Squat
6-6-6-6
warm up with 45 and 75 then
95, 105, 115, 125

WOD
AMRAP in 5 minutes of
10 wall balls- 14 lbs
10 wall ball sit ups
total- 4+1

Rest 1 minute

AMRAP in 3 minutes
10 kb swings- 35 lbs
10 goblet squats
Total- 3

Rest 1 minute

AMRAP in 1 minute of
Burpees
Total- 18