Workout:
CrossFit
Warm up
Bear Complex
3-3-3-3
45, 55, 75, 80
WOD
10 min AMRAP
2 Bear Complex- 65 lbs.
5 Lateral Burpees
Rounds- ?
Sunday, March 27, 2011
Monday, March 14, 2011
March 9, 2011
Workout:
CrossFit
Warm up
Kipping pull up skill work
We went through some drills to help with the kipping pull up.
WOD
18-16-14-12-10
pull ups
alternating pistols
(not for time)
Pistols are tough! Holy bejeezers. I had to use the green band to pull myself back up. Not fun at all!
CrossFit
Warm up
Kipping pull up skill work
We went through some drills to help with the kipping pull up.
WOD
18-16-14-12-10
pull ups
alternating pistols
(not for time)
Pistols are tough! Holy bejeezers. I had to use the green band to pull myself back up. Not fun at all!
Wednesday, March 9, 2011
March 8, 2011
Workout:
CrossFit
Warm up with 3 rounds of 10 air squats, 10 push ups (did some on knees), 10 sit ups
WOD
4 rounds of 2 minutes of work/30 seconds rest and move to next station
wall ball- 14 lbs.
kettlebell swings- 35 lbs.
ring push ups
1 minutes rest between each rounds
Totals- about 57 ring push ups, 120 something wall ball, 140 something wall ball
CrossFit
Warm up with 3 rounds of 10 air squats, 10 push ups (did some on knees), 10 sit ups
WOD
4 rounds of 2 minutes of work/30 seconds rest and move to next station
wall ball- 14 lbs.
kettlebell swings- 35 lbs.
ring push ups
1 minutes rest between each rounds
Totals- about 57 ring push ups, 120 something wall ball, 140 something wall ball
Tuesday, March 8, 2011
March 7, 2011
Workout:
CrossFit
Warm up with frankensteins, lunges, 20 air squats, 20 push ups
Thruster
3-3-3
65, 75, 85, 90
Last 1 at 90 was a struggle, but I got it.
WOD
AMRAP in 19 minutes of
6 burpee box jumps- 20 inch
7 thrusters- 55 lbs.
8+6
That was tough!
CrossFit
Warm up with frankensteins, lunges, 20 air squats, 20 push ups
Thruster
3-3-3
65, 75, 85, 90
Last 1 at 90 was a struggle, but I got it.
WOD
AMRAP in 19 minutes of
6 burpee box jumps- 20 inch
7 thrusters- 55 lbs.
8+6
That was tough!
Saturday, March 5, 2011
March 5, 2011
Workout:
CrossFit- open gym
Warm up with frankensteins, squats, good mornings, stretching
5-5-5-5-5
Dead Lifts
115, 125, 135, 145, 155 (2 good ones, 2 not so good ones/could've done the last one as a not so good one, but I stopped since my back was rounding)
10 push ups after each set
WOD
3 rounds of
5 deadlifts- 120
10 push ups
Didn't time myself
CrossFit- open gym
Warm up with frankensteins, squats, good mornings, stretching
5-5-5-5-5
Dead Lifts
115, 125, 135, 145, 155 (2 good ones, 2 not so good ones/could've done the last one as a not so good one, but I stopped since my back was rounding)
10 push ups after each set
WOD
3 rounds of
5 deadlifts- 120
10 push ups
Didn't time myself
Thursday, March 3, 2011
March 2, 2011
Workout:
CrossFit
Warm up with lunges, 20 air squats, 20 jumping jacks
Front Squat
5, 3, 1, 1, 1
75, 85, 95, 105, 110
WOD
5 rounds of
AMRAP in 3 minutes of
4 front squats- 65 lbs.
8 push ups- first 2 rounds on toes, last 3 rounds on knees
12 russian twists with 12 lb slamball (supposed to be mountain climber steps)
1 minute rest between rounds
3+4, 2+6, 3, 3, 3+1
Yea! A front squat workout that I didn't hate. And my max is finally over 100! I think I could've done 115, but I didn't want to fail. Leah reminded me of something so simple that helped a ton- KEEP YOUR ABS TIGHT! Duh...why didn't I think of that from the beginning. It felt so much easier/better doing it that way! So happy to have made some progress. :)
CrossFit
Warm up with lunges, 20 air squats, 20 jumping jacks
Front Squat
5, 3, 1, 1, 1
75, 85, 95, 105, 110
WOD
5 rounds of
AMRAP in 3 minutes of
4 front squats- 65 lbs.
8 push ups- first 2 rounds on toes, last 3 rounds on knees
12 russian twists with 12 lb slamball (supposed to be mountain climber steps)
1 minute rest between rounds
3+4, 2+6, 3, 3, 3+1
Yea! A front squat workout that I didn't hate. And my max is finally over 100! I think I could've done 115, but I didn't want to fail. Leah reminded me of something so simple that helped a ton- KEEP YOUR ABS TIGHT! Duh...why didn't I think of that from the beginning. It felt so much easier/better doing it that way! So happy to have made some progress. :)
March 1, 2011
Workout:
CrossFit
Warm up
WOD
4 laps
30 pull ups
30 DB thrusters (R)- 20 lbs.
30 KB swings- 35 lbs.
30 DB thrusters (L)- 20 lbs.
30 pull ups
4 laps
Time- 24:07
CrossFit
Warm up
WOD
4 laps
30 pull ups
30 DB thrusters (R)- 20 lbs.
30 KB swings- 35 lbs.
30 DB thrusters (L)- 20 lbs.
30 pull ups
4 laps
Time- 24:07
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