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

Saturday, February 11, 2012

Workout

At Lifetime

Ran .25 miles
rolling and stretching

Strict press
5-5-5-5
45, 50, 55, 60 (4)

21-15-9
Thrusters- 45 lbs.
Sit ups

Bench Press
10-5-5-5-5
45, 65, 70, 75

3 rounds of
10 push ups
10 wind mills (5/5)

Sunday, February 5, 2012

Workout

At Lifetime

Ran .25 miles
rolled and stretched

Back Squat
45- 10
65- 5
75- 5
85- 5
95-5

3 rounds of
10 thrusters- 45 lbs
10 sit ups

3 rounds of
10 push ups
10 wind mill- right
10 wind mill- left

6 turkish get ups (3/3)

January 28, 2012

Workout

At Lifetime

Ran .25 miles
Stretching, rolling
10 windmills on each side with 15lb. kb
5 push ups on knees
30 push ups on toes

Hang Cleans
5-5-5-5-5
45, 65, 70, 75, 80

Dip holds X 30 seconds

Volleyball with Maddie.

Saturday, January 21, 2012

Workout

At Lifetime
back squat X 5- 45, 65, 75, 85, 90, 95

strict press X 5- 45, 50, 55, 55, 45
Pull up machine- 55, 50, 45
Dip holds 3X30
wind mills- 10, 15 (10 on each side)

Saturday, November 26, 2011

Workout

At Lifetime

Warm up with .25 mile run and rolling

Back Squats
5-5-5-5-5-5
45, 65, 75, 85, 90, 95

5 rounds of
10 air squats
10 push ups
10 wind mills (5/5)- 15 lbs.

2000 meter row
11:??

Rolling

February 22, 2011

Workout:

At Lifetime

Bike for 2:30, then lunges, 2 rounds of 10 air squats, 10 push ups

Deadlift
5- 45
5- 95
5- 115
5- 125
3- 135

Back Squat
5- 45
5- 65
5- 85
3- 90
3- 90

Windmills with 10 pound weight 3 rounds of 5 on each side.  Tabata planks (did 9- front, side, side X 3)

February 10, 2011

Workout:
CrossFit

Warm up with butt kicks, lunges, 250 single jumps


WOD
AMRAP in 10 minutes
7 KB Push press (both arms)- 25/20
7 windmills with KB- both arms- 20
20 KB swings
4+13

rest 5 minutes

AMRAP in 10 minutes
10 renegade rows- 15 lbs (push ups on toes)
20 sit ups
4+8