Monday, January 11, 2021

 Program A from 1/12

20 db step ups

8 lateral burpees (we did regular burpees)

18 db step ups

8 lateral burpees 

16, 8

14, 8

down to 2, 8

Time- 15:27

Used 20 lb dbs and did regular burpess

Wednesday, July 2, 2014

Workout

CrossFit

Warm up

40-30-20-10
kb swings- 35 lbs
sit ups
weighted step ups- 16 inch box
double unders
Time- ???

Monday, April 14, 2014

Workout

CrossFit

Warm up

WOD
12-10-8-6-4-2
Heavy KB swings- 45 lbs (RX 55 lbs)
24-20-16-12-8-4
Step ups
400 meter run between each set.
Time- ??

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

Tuesday, August 13, 2013

Workout

CrossFit

Warm up

WOD
2 rounds of
800 meter run
20 weighted step ups- 25 lbs kbs in each hand
1000 meter row
20 weighted step ups- 25 lb kbs
Time- 29:57

Friday, April 26, 2013

Workout

CrossFit

Warm up

Back Squat
5-3-3-1-1-1
95, 105, 115, 125, 135, 150 (f)
Probably could've done 140 and maybe 145?  Not sure about 145, though.

WOD
4 rounds not timed of
30 meter farmer's carry
10 weighted step ups
30 meter farmer's carry
10 front squats with kbs in front rack
KB weight- 25 lbs.

Saturday, December 29, 2012

Workout

CrossFit

Warm up

Back Squat
55, 60, 65, 75, 85, 90% based on 145 lb max
5, 5, 5, 3, 3, 3
80, 85, 95, 110, 125, 130, 135 (extra)

Partner WOD with Niki and Michelle
10 minute AMRAP, 5 minute rest, 10 minute AMRAP
20 calorie row
20 weighted step ups- 35 lb kb on 16 inch box
20 hang cleans- 65 lbs.
2+82, 2+60something

Tuesday, October 2, 2012

Workout

CrossFit

Warm up

Power Cleans
5-3-3-1-1-1-1 (supposed to do)
5-3-1-1-1-1 (I did)
95, 105, 115, 125 (f), 125 (f), 120 (f)
I was really hoping to get 125 today.  I've gotten 120 before, but something was going wrong with my form tonight and my legs were pretty tired.  :(

WOD
3 rounds of
20 weighted step ups- 25 lbs kbs- 2
10 power cleans- 80 lbs.
200 meter run with ball- 20 lbs.
Time- 13:?? 

20 push ups afterwards

Saturday, August 25, 2012

Workout

CrossFit

Squat Class

Back Squats
7 at 45%, 55%, 65%, max reps at 75%
55, 70, 80, 95 (9)

Front Squats
4 sets of 3 at 80%
90, 85, 90, 90

Partner WOD
AMRAP in 20 minutes
12 wall ball- 14 lbs.
12 push press- 65 lbs.
12 step ups- 35 lbs.
rest station
5+wall ball, push press, and step ups (didn't make it through rest station, so we technically only got 5 rounds)

1000 meter row

Ran/walked in .25 intervals for 3 miles. 

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

Saturday, April 21, 2012

Workout

CrossFit

Back Squat
3-3-3-1-1
95, 115, 125, 130, 135

WOD
Pick your order Chipper
400 meter run
20 slam ball burpees- 15 lbs.
30 dips- red band
40- slam ball- 15 lbs.
50- overhead lunges- 15 lbs.
400 meter run
20 box jump burpees
30 kb step ups- 35 lbs.
40 kettlebell high pulls- 35 lbs.
50 db push press- 20 lbs.
Time- 29:??

Wednesday, April 4, 2012

Workout

CrossFit

Warm up

Deadlift
5-5-5-5
145, 155, 165, 175- NEW PR!  :)

WOD
EMOM for 10 minutes
4 deadlifts- 125
4 weighted step ups- 25 lbs each hand

Tuesday, November 15, 2011

Workout

CrossFit

Warm up

WOD
3 Rounds

8 Minute AMRAP
20 DB Step Ups
15 DB Push Press
20 Single DB Swings
2 Minute Rest Between Rounds

Tuesday, July 13, 2011

Workout

CrossFit

Warmup

800m Run

21-15-9-15-21
KB High Pulls
Weighted Step Ups
30 Burpees

Time- 16:??