Overhead Squat
35x5
55x4
75x3
100x2
120x1
85x5,3,2,5
I was going to do my worksets at 100# but it felt really heavy so I dropped down to 85. I was going off my prior 1RM of 145 which was on June 8, the day before my injury!
Bar Dips
Warm-ups on the rings
5, 4, 3, 2, 1 negatives
3x5 bar dips on the yellow parallel bars with the red band
Metcon:
AMRAP 10 min
5 burpee Box overs
10 kb snatches 26#
15 air squats
I lost count but I think I had either 6 or 7 rounds +6 air squats
Tuesday, October 30, 2012
Friday, 10.26.12
Power Cleans
35x5
85x4
95x3
110x2
130x1
110x3,3,3,3,3
Chin-ups
Weighted Negatives
body weight x5
5x4
10x3
15x2
20x1
Metcon:
500 m row, then
AMRAP 12:00
7 power clean @85#
20 push ups
I can't remember how many rounds I finished
35x5
85x4
95x3
110x2
130x1
110x3,3,3,3,3
Chin-ups
Weighted Negatives
body weight x5
5x4
10x3
15x2
20x1
Metcon:
500 m row, then
AMRAP 12:00
7 power clean @85#
20 push ups
I can't remember how many rounds I finished
Thursday, October 25, 2012
Thursday, 10.25.12
Snatch Balance
I worked up to a 105# snatch balance, 5 lbs over my last one. I failed at 3 attempts for 115#. Maybe next time.
Metcon:
AMRAP 12 min.
7 Pull-ups
7 KB swings @ 44#
7 box jumps 20"
Completed 7 rounds
I worked up to a 105# snatch balance, 5 lbs over my last one. I failed at 3 attempts for 115#. Maybe next time.
Metcon:
AMRAP 12 min.
7 Pull-ups
7 KB swings @ 44#
7 box jumps 20"
Completed 7 rounds
Wednesday, October 24, 2012
Wednesday, 10.24.12
Box Squat
45x5
115x4
135x3
165x2
190x1
160x5,5,5
I'm back to the weight I was when I reset and I'm feeling stronger than I did the last time I did this weight. I'm also at a heavier single than last time.
Shoulder press I'm still very weak in. This lift has been the most affected by my injury. Today was not a good day!
Press
35x5
55x4
60x3
? x2
75x1
67.5x3,2,2,2,2,3
45x5
115x4
135x3
165x2
190x1
160x5,5,5
I'm back to the weight I was when I reset and I'm feeling stronger than I did the last time I did this weight. I'm also at a heavier single than last time.
Shoulder press I'm still very weak in. This lift has been the most affected by my injury. Today was not a good day!
Press
35x5
55x4
60x3
? x2
75x1
67.5x3,2,2,2,2,3
Friday, 10.19.12
"Amazing Grace"
95 lb clean and jerks, 30 reps
Time 4:42 rx
I was up from my previous Grace time of 4:34, but I was happy that I was able to finish the workout rx'd. I hope to be 100% next time!
95 lb clean and jerks, 30 reps
Time 4:42 rx
I was up from my previous Grace time of 4:34, but I was happy that I was able to finish the workout rx'd. I hope to be 100% next time!
Thursday, 10.18.12
Front Squat
35x5
65x4
85x3
115x2
135x1
115x5,5,5
Bench Press
45x5
55x4
65x3
75x2
85x1
65x5,5,5
35x5
65x4
85x3
115x2
135x1
115x5,5,5
Bench Press
45x5
55x4
65x3
75x2
85x1
65x5,5,5
Tuesday, 10.16.12
Deadlift
35x5
135x4
155x3
170x2
190x1
170x5
Metcon:
Run 400m x 4 with 1 minute rest in between
11:04
average 2:01 per 400m
35x5
135x4
155x3
170x2
190x1
170x5
Metcon:
Run 400m x 4 with 1 minute rest in between
11:04
average 2:01 per 400m
Monday, October 15, 2012
Monday, 10.15.12
Box Squat
45x5
115x4
135x3
155x2
185x1
155x5, 5, 5
Shoulder Press
35x5
55x4
60x3
65x2
75x1
65x5, 5, 5
Metcon:
AMRAP in 8:00
Hang Power Snatch @65#
16 wall ball @14#
3 rounds + 7 wall balls
45x5
115x4
135x3
155x2
185x1
155x5, 5, 5
Shoulder Press
35x5
55x4
60x3
65x2
75x1
65x5, 5, 5
Metcon:
AMRAP in 8:00
Hang Power Snatch @65#
16 wall ball @14#
3 rounds + 7 wall balls
Friday, 10.12.12
Power Clean
35x5
65x4
85x3
105x2
125x1
105x3, 3, 3, 3, 3
Metcon:
On the minute for 15
Clean and jerk, increase by 1 each time
@95#
Completed 6
35x5
65x4
85x3
105x2
125x1
105x3, 3, 3, 3, 3
Metcon:
On the minute for 15
Clean and jerk, increase by 1 each time
@95#
Completed 6
Thursday, 10.11.12
Front Squat
35x5
65x4
85x3
110x2
125x1
110x5, 5, 5
Metcon
10-9-8-7-6-5-4-2-1
Overhead squat 65#
Burpee pull-up
6 rounds
35x5
65x4
85x3
110x2
125x1
110x5, 5, 5
Metcon
10-9-8-7-6-5-4-2-1
Overhead squat 65#
Burpee pull-up
6 rounds
Wednesday, 10.10.12
"21's"
20 double unders, 1 sit-up
19 double unders, 2 sit-up
18 double unders, 3 sit-up
etc.
Time 11:41 PR
20 double unders, 1 sit-up
19 double unders, 2 sit-up
18 double unders, 3 sit-up
etc.
Time 11:41 PR
Tuesday, 10.09.12
Deadlift
185 Single
165 x5
Metcon:
"Jackie"
1000m row
50 Thrusters @35
30 Pull-ups
the pull-ups really slowed me down. It took me about 5 minutes just to complete them. I forget what my total time was, but my row was 2 minutes, then thrusters I did 2 sets of 25, and then 5 minutes for pullups.
185 Single
165 x5
Metcon:
"Jackie"
1000m row
50 Thrusters @35
30 Pull-ups
the pull-ups really slowed me down. It took me about 5 minutes just to complete them. I forget what my total time was, but my row was 2 minutes, then thrusters I did 2 sets of 25, and then 5 minutes for pullups.
Monday, 10.08.12
Back Squat
45x5
115x4
135x3
150x2
180x1
150x5, 5, 5
Metcon
AMRAP in 7 Min:
200 m run
max rep push ups
band assisted push ups
45x5
115x4
135x3
150x2
180x1
150x5, 5, 5
Metcon
AMRAP in 7 Min:
200 m run
max rep push ups
band assisted push ups
Tuesday, 10.02.12
Deadlift
165 3x5
Metcon
10 Round for Time:
6 jumping pull-ups
8 burpees
10 bounding box jumps
Time 14:39
165 3x5
Metcon
10 Round for Time:
6 jumping pull-ups
8 burpees
10 bounding box jumps
Time 14:39
Monday, 10.01.12
Since this is the beginning of a new quarter, I am resetting the weight on all of my lifts
Box Squat
45x5
125x4
135x3
155x2
165x1
175x1
145x5, 5, 5
Shoulder Press
35x5
55x4
60x3
65x2
70x1
55x5,5,5
Metcon
6:00
8 KB @53#
8 push ups hand release
8 bounding broad jumps
5 Rounds +8 kb + 8 push ups + 5 jumps
Box Squat
45x5
125x4
135x3
155x2
165x1
175x1
145x5, 5, 5
Shoulder Press
35x5
55x4
60x3
65x2
70x1
55x5,5,5
Metcon
6:00
8 KB @53#
8 push ups hand release
8 bounding broad jumps
5 Rounds +8 kb + 8 push ups + 5 jumps
Wednesday, 09.26.12
CrossFit Total
I am still recovering from my neck/shoulder injury so I knew my total would not anywhere close to where I wanted it to be...and I was right.
Back Squat 205
Shoulder Press 70
Deadlift 205
Total: 480
Tuesday, 09.25.12
For Quality 15:00
3 HSPU
10 hollow rocks
10 hip extension
10 air squats
10 double unders
3 HSPU
10 hollow rocks
10 hip extension
10 air squats
10 double unders
Saturday, 09.22.12
Today I visited CrossFit Newport and did the following partner workout:
200 kettle bell swings @ 53#
100 burpees
800 m run
My partner and I alternated doing sets of 10 until we reached the total amount
Time 22:00
Then we did Tabata ball slams with a 20# ball, locked out overhead during the rest
200 kettle bell swings @ 53#
100 burpees
800 m run
My partner and I alternated doing sets of 10 until we reached the total amount
Time 22:00
Then we did Tabata ball slams with a 20# ball, locked out overhead during the rest
Tuesday, 09.18.12
Deadlift
35x5
125x4
155x3
185x2
220x0
185x5
Metcon
4 Rounds:
10 deadlift @135#
10 shoulder press @55
Time 12:59
35x5
125x4
155x3
185x2
220x0
185x5
Metcon
4 Rounds:
10 deadlift @135#
10 shoulder press @55
Time 12:59
Monday, 09.17.12
Box Squat
65x5
135x4
155x3
160x2
180x1
160x3, 5,5,2
Metcon
Run 40 yards every 30 seconds for 10 minutes
65x5
135x4
155x3
160x2
180x1
160x3, 5,5,2
Metcon
Run 40 yards every 30 seconds for 10 minutes
Monday, 09.10.12
Box Squat
45x5
115x4
135x3
155x2
175x1
155x5,5,5
Metcon:
5 Rounds:
10 toes to bar
10 push press
400 m run
Modified: toes thru rings
Push press @ 65#
Time 20:03
45x5
115x4
135x3
155x2
175x1
155x5,5,5
Metcon:
5 Rounds:
10 toes to bar
10 push press
400 m run
Modified: toes thru rings
Push press @ 65#
Time 20:03
Friday, 09.07.12
Power Clean 3x5 @ 105
Metcon:
5 KB Clean and press each arm @36#
10 toes to bar
10 burpees
2 Rounds +7 Burpees
Metcon:
5 KB Clean and press each arm @36#
10 toes to bar
10 burpees
2 Rounds +7 Burpees
Thursday, 09.06.12
Shoulder Press
3x5 @45@ max reps last set
35x 5, 5, 12
Metcon:
7 rounds:
7 front squats 65#
7 box jumps 24"
Time 7:18
3x5 @45@ max reps last set
35x 5, 5, 12
Metcon:
7 rounds:
7 front squats 65#
7 box jumps 24"
Time 7:18
Wednesday, 09.05.12
Double Unders: 49 PR
Metcon:
Banded Sprints x5
50-40-30-20-1- double unders
25-30-15-10-5 pull ups
Time 19:21
Metcon:
Banded Sprints x5
50-40-30-20-1- double unders
25-30-15-10-5 pull ups
Time 19:21
Tuesday, 09.04.12
Deadlift
35x5
125x4
155x3
175x2
200x1
175x5
Metcon
On the minute for 12 minutes:
2 power snatch @675-80% 1RM
Max rep push ups
@65#
band assisted push-ups
max 12
min 5
35x5
125x4
155x3
175x2
200x1
175x5
Metcon
On the minute for 12 minutes:
2 power snatch @675-80% 1RM
Max rep push ups
@65#
band assisted push-ups
max 12
min 5
Monday, 09.03.12
My 40th Birthday!
Back Squat
35x5
115x4
135x3
150x2
170x1
150x5,5,5
Metcon:
4 Rounds:
400 m run
12 wall ball @14#
24 KB swing @44#
Time: 20:41
Back Squat
35x5
115x4
135x3
150x2
170x1
150x5,5,5
Metcon:
4 Rounds:
400 m run
12 wall ball @14#
24 KB swing @44#
Time: 20:41
Friday, 08.24.12
Power Clean
5x3 @ 95#
Metcon:
5 Rounds:
5 Bear Complex @ 65#
-power clean
-front squat
-push press
-back squat
-behind the neck press
20 double unders
Time 7:01
5x3 @ 95#
Metcon:
5 Rounds:
5 Bear Complex @ 65#
-power clean
-front squat
-push press
-back squat
-behind the neck press
20 double unders
Time 7:01
Wednesday, 08.23.12
Shoulder Press
3x5 @ 15#
Max reps last set = 15
Metcon:
15 OHS @ 65#
30 lateral burpees over bar
15 front squats @75
20 lateral burpees
15 Back Squats @ 75#
10 lateral burpees
11:18
3x5 @ 15#
Max reps last set = 15
Metcon:
15 OHS @ 65#
30 lateral burpees over bar
15 front squats @75
20 lateral burpees
15 Back Squats @ 75#
10 lateral burpees
11:18
Monday, August 20, 2012
Monday, 08.20.12
Warm Up
Double Unders 38, 26, 28
3x5 push ups
3x3 pull-ups
2x10 Back ext.
2x10 squats
Box Squats
45 x 5
115 x 4
135 x 3
150 x 2
165 x 1
150 x 5, 4, 5, 1
Metcon:
100 Push Press (75/45)
Run 400 m each time you drop the bar
5:21 @35# 80/20
This is the first workout I've done with weight overhead since my neck issue began. I went lighter with the 35# bar so that I wouldn't over do it. It felt good, and I'm pretty sure I could have done it rx'd but I was being cautious.
Double Unders 38, 26, 28
3x5 push ups
3x3 pull-ups
2x10 Back ext.
2x10 squats
Box Squats
45 x 5
115 x 4
135 x 3
150 x 2
165 x 1
150 x 5, 4, 5, 1
Metcon:
100 Push Press (75/45)
Run 400 m each time you drop the bar
5:21 @35# 80/20
This is the first workout I've done with weight overhead since my neck issue began. I went lighter with the 35# bar so that I wouldn't over do it. It felt good, and I'm pretty sure I could have done it rx'd but I was being cautious.
Monday, 08.06.12
150X 4, 2, 5, 4
Perform 5 rounds of:
5 KB Russian Swings (35#)
5 Burpees
Sprint 25 yards
5 KB Swings (35#)
5 Burpees
Sprint 25 yards
*Rest 30 seconds between rounds
7:13
Perform 5 rounds of:
5 KB Russian Swings (35#)
5 Burpees
Sprint 25 yards
5 KB Swings (35#)
5 Burpees
Sprint 25 yards
*Rest 30 seconds between rounds
7:13
Tuesday, 07.31.12
5K
This was the first 5K I have run in a long time, and it took a really long time, and I don't want to do it again for a really long time.
And I didn't record my time. But I did it!
This was the first 5K I have run in a long time, and it took a really long time, and I don't want to do it again for a really long time.
And I didn't record my time. But I did it!
Saturday, 08.04.12
3x800m runs with 3:00 rest
Today was a overcast, cool, breezy day - perfect for running.
I went to the track and ran my 800s. I thought it was supposed to be 2 or 3 800s and I was feeling pretty good about doing all 3, but later found out it was supposed to be 3 or 4!
Today was a overcast, cool, breezy day - perfect for running.
I went to the track and ran my 800s. I thought it was supposed to be 2 or 3 800s and I was feeling pretty good about doing all 3, but later found out it was supposed to be 3 or 4!
Thursday, 08.02.12
8 Rounds:
3 Back Squats @140
3 Box Jumps
1 40 yd Sprint
I didn't time this workout, I just completed the work.
3 Back Squats @140
3 Box Jumps
1 40 yd Sprint
I didn't time this workout, I just completed the work.
Wednesday, 08.01.12
10x200m with 2:00 rest
200 m sprints are short enough that they should be run in an all out sprint but just long enough to be torturous. I start petering out at just the halfway point - 100 m and then feel like I'm going to die when I'm at the end. My last few sets I tried begining with a slower start, and then increased my speed so I still had something left towards the end. It took about the same amount of time but felt better.
200 m sprints are short enough that they should be run in an all out sprint but just long enough to be torturous. I start petering out at just the halfway point - 100 m and then feel like I'm going to die when I'm at the end. My last few sets I tried begining with a slower start, and then increased my speed so I still had something left towards the end. It took about the same amount of time but felt better.
Tuesday, August 14, 2012
Monday, August 13, 2012
Monday, 08.13.12
Back Squat
Warm up
500 m row 2:00
Hip ext. 2x10
squat 2s10
Lunges 1x10
Back Squat
5x35
4x 105
3x135
150x 5, 5, 4, 1
This is the metcon that I judged at the Occupy Strength competition this weekend at CrossFit One World. The athletes did this workout after completing a CrossFit Total. I thought I would try it today and that with fresh legs and arms, I could do as well as some of the athletes.
4 Rounds for Time, 12:00 Cap:
5 burpees
25 yard sled push 145#
10 KB Swings 53#
25 yard sled push 145#
Well, this workout gave me an ego check, for sure. I wasn't even able to complete it in the alotted time, and only got through 1 round, plus burpees, sled push, and kb swings. Pathetic! The sled push absolutely decimated me.
I admired the occupy strength athletes before this, but now I pretty much worship them.
Warm up
500 m row 2:00
Hip ext. 2x10
squat 2s10
Lunges 1x10
Back Squat
5x35
4x 105
3x135
150x 5, 5, 4, 1
This is the metcon that I judged at the Occupy Strength competition this weekend at CrossFit One World. The athletes did this workout after completing a CrossFit Total. I thought I would try it today and that with fresh legs and arms, I could do as well as some of the athletes.
4 Rounds for Time, 12:00 Cap:
5 burpees
25 yard sled push 145#
10 KB Swings 53#
25 yard sled push 145#
Well, this workout gave me an ego check, for sure. I wasn't even able to complete it in the alotted time, and only got through 1 round, plus burpees, sled push, and kb swings. Pathetic! The sled push absolutely decimated me.
I admired the occupy strength athletes before this, but now I pretty much worship them.
Friday, July 27, 2012
Thursday, 07.26.12
I worked on double unders today and had a PR of 35 consecutive jumps.
I modified the met con again and did a one-armed version with kettle bells:
7 one-armed (left) KB SDHP
7 one-armed (left) KB Push Press
7 box jumps
8:54
Later I completed day two of my CFE plan:
2x800m with 3:00 minute rest between
My time was a just over 4 minutes on each.
Later I completed day two of my CFE plan:
2x800m with 3:00 minute rest between
My time was a just over 4 minutes on each.
Wednesday, 07.25.12
800m warm-up run
I've started a 12-week CrossFit Endurance running plan and this workout was day one:
8x200m sprints with 2:00 min rest between each.
I ran this one on at Al Patch Park on the outdoor track. I lost steam at about 100m each time- I just couldn't hold the pace.
Monday, July 23, 2012
Wednesday, 07.18.12
My CompoundLite class was doing a team workout today and they had an uneven number so I jumped in and did the run and sit-ups with them:
4X400m
and then I did abmat sit-ups until my partner came back from the 400m run.
4X400m
and then I did abmat sit-ups until my partner came back from the 400m run.
Monday, 07.23.12
Strength:
Box Squat
3x5 @145#
Metcon:
For 12:00:
5 KB Snatch (left side only) @26#
7 KB Thrusters (left side only) @26#
9 burpees minus the push-up
6 rounds + 2KB snatch
In this workout I felt how out of shape I am! I was completely winded and it took me several minutes to recover after I was done.
I started the burpees minus the push up and then a couple of rounds into it I added a quarter push up ended up switching back because I was feeling it in my neck/shoulder.
Box Squat
3x5 @145#
Metcon:
For 12:00:
5 KB Snatch (left side only) @26#
7 KB Thrusters (left side only) @26#
9 burpees minus the push-up
6 rounds + 2KB snatch
In this workout I felt how out of shape I am! I was completely winded and it took me several minutes to recover after I was done.
I started the burpees minus the push up and then a couple of rounds into it I added a quarter push up ended up switching back because I was feeling it in my neck/shoulder.
Friday, 07.20.12
I planned on trying to find my front squat 1 RM but because of my neck/shoulder I was unable to lift my elbows high enough to keep the bar off of my collar bone. It was very painful to have 145+ pounds sitting right on the bone so I didn't finish.
For the metcon I subbed high bar back squats for the front squats:
On the minute for 8:00:
2 back squats @145#
60 yd shuttle sprint (out and back) with 2-hand touch on the turn
And then:
3x3 assisted glute/ham raises
3x10 GHD sit ups
For the metcon I subbed high bar back squats for the front squats:
On the minute for 8:00:
2 back squats @145#
60 yd shuttle sprint (out and back) with 2-hand touch on the turn
And then:
3x3 assisted glute/ham raises
3x10 GHD sit ups
Tuesday, July 17, 2012
Tuesday, 07.17.12
Warm up
3 rounds of
5 PVC Pass thrus
15 Hip ext.
10 sit-ups
10 air squats
Strength:
3x5 Box Squats @ 140#
Metcon:
8 rounds:
5 box jumps (24" box)
50 yd. sprint (sprint out, walk back)
Then:
3x3 glute/ham raises
3x10 GHD sit ups
3 rounds of
5 PVC Pass thrus
15 Hip ext.
10 sit-ups
10 air squats
Strength:
3x5 Box Squats @ 140#
Metcon:
8 rounds:
5 box jumps (24" box)
50 yd. sprint (sprint out, walk back)
Then:
3x3 glute/ham raises
3x10 GHD sit ups
Monday, July 9, 2012
Monday, 07.09.12
I'm baaaack...sort of. This past month, my workouts have been very sporadic and limited. What started out as one of those pesky neck kinks that I get every so often, has turned into a month long injury that I am currently treating with pain meds and a muscle relaxer.
In the mean time, I began working on:
Box Squats - once a week I have been doing 3x5 sets of box squats, where I begin in a wide stance and back squat down to the lowest box we have (12"? Maybe?) with a 10 lb. plate on top. I squat back and sit down on the box and then immediately stand back up. I started at 125 pounds and today I did 135 lbs, 3x5. I plan on adding 5 lbs each week.
What I hope to accomplish with these is to improve not only my back squat, but my deadlift as well. This type of squat forces me to use my glutes, hip flexors, and hamstrings, rather than my quads.
I have also ran some sprints recently (6 rounds of 200m sprint with 2 min. rest in between, and last week 100m on the minute for 10 minutes). I plan to continue doing something like this once a week.
Today I tried a metcon whcih was an extremely modified and abbreviated "Filthy Fifty"
50 Box Jumps
50 35# KB swings, American style (shoulder height)
50 Walking Lunges
50 Sit-ups
50 Back Extensions
50 Air Squats
50 Double Unders
17:00
It felt good to get after it, and I tried to be careful and not strain my neck. Hopefully I won't pay for this later!
In the mean time, I began working on:
Box Squats - once a week I have been doing 3x5 sets of box squats, where I begin in a wide stance and back squat down to the lowest box we have (12"? Maybe?) with a 10 lb. plate on top. I squat back and sit down on the box and then immediately stand back up. I started at 125 pounds and today I did 135 lbs, 3x5. I plan on adding 5 lbs each week.
What I hope to accomplish with these is to improve not only my back squat, but my deadlift as well. This type of squat forces me to use my glutes, hip flexors, and hamstrings, rather than my quads.
I have also ran some sprints recently (6 rounds of 200m sprint with 2 min. rest in between, and last week 100m on the minute for 10 minutes). I plan to continue doing something like this once a week.
Today I tried a metcon whcih was an extremely modified and abbreviated "Filthy Fifty"
50 Box Jumps
50 35# KB swings, American style (shoulder height)
50 Walking Lunges
50 Sit-ups
50 Back Extensions
50 Air Squats
50 Double Unders
17:00
It felt good to get after it, and I tried to be careful and not strain my neck. Hopefully I won't pay for this later!
Friday, June 1, 2012
Thursday, 05.31.12
Strength: Front Squat. Find 3rm, drop 10% and do 5 reps, drop another 10% and do max reps
155x3, 165x1, 135x5, 115x10
Conditioning:
- Tabata Box Jumps (24/20")
Rest 1:00
- Tabata Push Press (95/65#)
This is not a tabata mash up. Go through all 8 rounds of box jumps, then all 8 rounds of push presses.
Tabata Score
Box Jumps: 10
Push Press @65#: 5
155x3, 165x1, 135x5, 115x10
Conditioning:
- Tabata Box Jumps (24/20")
Rest 1:00
- Tabata Push Press (95/65#)
This is not a tabata mash up. Go through all 8 rounds of box jumps, then all 8 rounds of push presses.
Tabata Score
Box Jumps: 10
Push Press @65#: 5
Wednesday, 05.30.12
Skill: Snatch Balance
100#
Conditioning: For individual times:
- 1000m Row
- 800m Run
- 500m Row
- 400m Run
- 250m Row
- 200m Run
I just realized this says for individual times...I only logged my total time of 17:16. Because of limited rowers, I started with the 800 m run and then rowed.
100#
Conditioning: For individual times:
- 1000m Row
- 800m Run
- 500m Row
- 400m Run
- 250m Row
- 200m Run
I just realized this says for individual times...I only logged my total time of 17:16. Because of limited rowers, I started with the 800 m run and then rowed.
Tuesday, 05.29.12
Strength: Clean. Find a 1rm
My previous PR is 145 but I was only able to hit 135 and that took multiple tries. I just wasn't feeling it today!
Conditioning: On the minute for 10:00 with 70-75% of today's 1rm:
- 1 Muscle Clean
- 1 Hang Power Clean
- 1 Power Clean
- 1 Clean
- 2-5 Pull Ups (pick # based on ability to finish within the minute)
I ended up stripping my weight on this down to 85# because of the muscle clean.
My previous PR is 145 but I was only able to hit 135 and that took multiple tries. I just wasn't feeling it today!
Conditioning: On the minute for 10:00 with 70-75% of today's 1rm:
- 1 Muscle Clean
- 1 Hang Power Clean
- 1 Power Clean
- 1 Clean
- 2-5 Pull Ups (pick # based on ability to finish within the minute)
I ended up stripping my weight on this down to 85# because of the muscle clean.
Monday 05.28.12
Strength: Jerk. Find 1rm (any style)
145#
Conditioning: For time:
- 30 Back Squats (115/75#)
- 30 Shoulder to Overheads (115/75#)
- 20 Front Squats (95/55#)
- 20 Shoulder to Overhead (95/55#)
- 10 Overhead Squats (75/35#)
- 10 Shoulder to Overhead (75/35#)
7:40
145#
Conditioning: For time:
- 30 Back Squats (115/75#)
- 30 Shoulder to Overheads (115/75#)
- 20 Front Squats (95/55#)
- 20 Shoulder to Overhead (95/55#)
- 10 Overhead Squats (75/35#)
- 10 Shoulder to Overhead (75/35#)
7:40
Friday, 05.25.12
Stebbins Cold Canyon Reserve Hike
 |
| The 5-mile loop we hiked |
 |
| Fellow CrossFitters Scott, Nick and Kim |
 |
| The second ridge |
 |
| Sunset view of Lake Berryessa |
Thursday, 05.24.12
Strength: Back Squat: 3x5 @ 85% 1RM
Conditioning: For Time:
- 150 Push Ups
**40 yard sprint every time you rest
Assisted push-ups! Push ups are definitely one of my "goats" so by the end of this workout, I think everyone was beginning to believe I was never going to finish. So, I tried out this method of assisted push-ups and concentrated on my form (need to make sure I rotate shoulders back, instead of rounding them) and I finally finished!
Conditioning: For Time:
- 150 Push Ups
**40 yard sprint every time you rest
Assisted push-ups! Push ups are definitely one of my "goats" so by the end of this workout, I think everyone was beginning to believe I was never going to finish. So, I tried out this method of assisted push-ups and concentrated on my form (need to make sure I rotate shoulders back, instead of rounding them) and I finally finished!
Wednesday, May 23, 2012
Wednesday, 05.23.12
Skill: 200 Double Unders (accumulate in as few sets as possible)
PR of 34 double unders with my new rope!
Conditioning: For Time:
- 800m Run
- 50 Body Blasters (burpee pullup, followed by knees to elbow)
- 800m Run
24:26
PR of 34 double unders with my new rope!
Conditioning: For Time:
- 800m Run
- 50 Body Blasters (burpee pullup, followed by knees to elbow)
- 800m Run
24:26
Tuesday, 05.22.12
Strength: Deadlift: 2-2-2-2-2-2
Again, I was very conservative on the deadlifts - 205x2
Conditioning: Tabata Mash-up:
- Deadlifts (275/185# or 70-75% of today's heaviest)
- Lateral hops over the bar
Deadlifts @55#: 5, 5, 5, 4, 4, 4, 4, 4
Lateral hops: 25, 25, 25, 25, 25, 25, 24, 25
Again, I was very conservative on the deadlifts - 205x2
Conditioning: Tabata Mash-up:
- Deadlifts (275/185# or 70-75% of today's heaviest)
- Lateral hops over the bar
Deadlifts @55#: 5, 5, 5, 4, 4, 4, 4, 4
Lateral hops: 25, 25, 25, 25, 25, 25, 24, 25
Monday, 05.21.12
Strength: Bench Press. Find 5rm
I was able to get up to 100x4
Conditioning: 5 Rounds for reps of:
- 1:00 Kettlebell Push Press, both arms (heaviest possible)
- 1:00 Weighted Sit Ups (25#/ 15#)
I used the 26# kettlebells and I scaled up to GHD sit ups with the 15#.
75 kb push press
97 GHD sit-ups
I think I accidently did one extra round of both kb and GHD
I was able to get up to 100x4
Conditioning: 5 Rounds for reps of:
- 1:00 Kettlebell Push Press, both arms (heaviest possible)
- 1:00 Weighted Sit Ups (25#/ 15#)
I used the 26# kettlebells and I scaled up to GHD sit ups with the 15#.
75 kb push press
97 GHD sit-ups
I think I accidently did one extra round of both kb and GHD
Wednesday, 05.16.12
Skill: Max Height Box Jump, 1 rm.
38.5"
Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start
38.5"
Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start
Tuesday, May 22, 2012
Tuesday, 05.15.12
Strength: Weighted Chin Ups 1-1-1-1-1-1-1
I just practiced doing strict chin ups
Conditioning: 3 rounds of:
- 800m Run
- 9 Muscle Up (or applicable substitution)
I didn't really worry about my time on this one. I practiced doing fake muscle ups from my knees on the ground.
I just practiced doing strict chin ups
Conditioning: 3 rounds of:
- 800m Run
- 9 Muscle Up (or applicable substitution)
I didn't really worry about my time on this one. I practiced doing fake muscle ups from my knees on the ground.
Monday, 05.14.12
Strength: Push Press 3-3-3-3-3
Conditioning: As many rounds possible in 12:00:
- 15 Shoulder to Overhead @ 75/ 35#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 85/ 45#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 95/ 55#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 105/ 65#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 115/ 75#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 125/ 85#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
Continue the pattern for as long as time allows by adding 10 pounds every round. Yes the first women's weight at 35# will start on the floor, and the 45# will be a little lower than normal. But you will be jumping over the full height of the bar starting at 55#.
I can't remember exactly where I ended...I think I was somewhere in the 75# set.
Conditioning: As many rounds possible in 12:00:
- 15 Shoulder to Overhead @ 75/ 35#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 85/ 45#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 95/ 55#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 105/ 65#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 115/ 75#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
- 15 Shoulder to Overhead @ 125/ 85#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar
Continue the pattern for as long as time allows by adding 10 pounds every round. Yes the first women's weight at 35# will start on the floor, and the 45# will be a little lower than normal. But you will be jumping over the full height of the bar starting at 55#.
I can't remember exactly where I ended...I think I was somewhere in the 75# set.
Friday 05.11.12
Strength: Deadlift 3-3-3-3-3
I only took it up to 205x3. I'm still really gun-shy on deadlifts. I really need to work on them!
Conditioning: 5 rounds:
- 5 Deadlifts @ 80% of todays heaviest
- 400m run
14:15 @ 65# Again, I went light on the deadlifts.
I only took it up to 205x3. I'm still really gun-shy on deadlifts. I really need to work on them!
Conditioning: 5 rounds:
- 5 Deadlifts @ 80% of todays heaviest
- 400m run
14:15 @ 65# Again, I went light on the deadlifts.
Thursday, 05.10.12
Front Squat 2-2-2-2-2
165x2
Metcon: 1/2 Kalsu
1/2 Kalsu for reps (50 reps) @ 135#/85#
- On the start of every minute perform 5 burpees, for the remainder of the minute perform max rep Thrusters...Then start over the next minute and keep going until you reach 50 Thrusters or 25min time cap.
This was BRUTAL! I wanted to quit halfway through when I was at 25 thrusters. The last time I felt like that was when we did Badger! I thought I wouldn't be able to make it under the time cap but I was able to finish in the 21st round. That last round I had 5 thrusters left and I made sure I finished them so I wouldn't have to do any more burpees!
165x2
Metcon: 1/2 Kalsu
1/2 Kalsu for reps (50 reps) @ 135#/85#
- On the start of every minute perform 5 burpees, for the remainder of the minute perform max rep Thrusters...Then start over the next minute and keep going until you reach 50 Thrusters or 25min time cap.
This was BRUTAL! I wanted to quit halfway through when I was at 25 thrusters. The last time I felt like that was when we did Badger! I thought I wouldn't be able to make it under the time cap but I was able to finish in the 21st round. That last round I had 5 thrusters left and I made sure I finished them so I wouldn't have to do any more burpees!
Wednesday, 05.09.12
Skill: 6 x Banded Sprints (length of the rubber mats)
Had a clothing malfunction when demonstrating the banded sprints in front of the whole class...almost lost my shorts!
Conditioning: As many rounds as possible in 12:00:
- 15 Kettlebell Swings (heaviest possible)
- 30 Double unders
I should have used the 62# KB since that's the weight I used in the last KB met con I did and once I move up in weight, I'm not allowed to drop back down. However....there were not enough of the heavier ones so I HAD to use the 53# KB.
I got 5 rounds + 5 KB swings @53#. I used my new jump rope and got a PR of 27 consecutive double unders. I'm hoping that number will continue to go up!
Had a clothing malfunction when demonstrating the banded sprints in front of the whole class...almost lost my shorts!
Conditioning: As many rounds as possible in 12:00:
- 15 Kettlebell Swings (heaviest possible)
- 30 Double unders
I should have used the 62# KB since that's the weight I used in the last KB met con I did and once I move up in weight, I'm not allowed to drop back down. However....there were not enough of the heavier ones so I HAD to use the 53# KB.
I got 5 rounds + 5 KB swings @53#. I used my new jump rope and got a PR of 27 consecutive double unders. I'm hoping that number will continue to go up!
Friday, May 11, 2012
Tuesday, 05.08.12
Strength: Power Clean 2-2-2-2-2
125x2 125 was the 1RM I was stuck at for so long. My 1RM PR is 136
Conditioning: For time
5 rounds:
- 10 Toes to Bar
- 10 Power Cleans @ 70-75% of todays heaviest set
8:38 @ 90#
My left wrist and elbow were hurting today so the cleans in my strength work were affected.
For the conditioning, my hands are really torn up from doing pull-ups and cleans so I opted to sub the toes to bars with GHD sit-ups and I only used 90# for the cleans.
125x2 125 was the 1RM I was stuck at for so long. My 1RM PR is 136
Conditioning: For time
5 rounds:
- 10 Toes to Bar
- 10 Power Cleans @ 70-75% of todays heaviest set
8:38 @ 90#
My left wrist and elbow were hurting today so the cleans in my strength work were affected.
For the conditioning, my hands are really torn up from doing pull-ups and cleans so I opted to sub the toes to bars with GHD sit-ups and I only used 90# for the cleans.
Thursday, May 10, 2012
Monday, 05.07.12
Strength: Shoulder Press 3-3-3-3-3
Conditioning:
Reps of 25-20-15-10-5
- Box Jumps (24/ 20")
- Pull Ups
- Push Press (95/65#)
My shoulder press: 75x3 and was able to get 80x2.
Metcon: 17:38
Conditioning:
Reps of 25-20-15-10-5
- Box Jumps (24/ 20")
- Pull Ups
- Push Press (95/65#)
My shoulder press: 75x3 and was able to get 80x2.
Metcon: 17:38
Monday, May 7, 2012
Friday, 05.04.12
Conditioning: Regional Workout 12.5
- Snatch Ladder with 20 Double Unders (sub Tuck Jumps if no Double Unders)
Weights increased by 10 pounds beginning with 35, 45, 55, 65, etc.
I started out with the 35# bar and worked up to 95#. I failed at 100#, but continued after the workout to try and get 100#. This was the weight that I was so frustrated about being unable to get during one of the Games Open WODs. After continuing to try, I was actually able to work up to 107#. PR!!
- Snatch Ladder with 20 Double Unders (sub Tuck Jumps if no Double Unders)
Weights increased by 10 pounds beginning with 35, 45, 55, 65, etc.
I started out with the 35# bar and worked up to 95#. I failed at 100#, but continued after the workout to try and get 100#. This was the weight that I was so frustrated about being unable to get during one of the Games Open WODs. After continuing to try, I was actually able to work up to 107#. PR!!
Thursday, 05.03.12
Strength: Back Squat 1-1-1-1-1-1-1
Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run
I got up to a 220# back squat which was a PR from my previous 215#.
I subbed out the rope climb with 65# SDHP because my hand is really torn up from doing cleans the other day. I got 3 rounds.
Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run
I got up to a 220# back squat which was a PR from my previous 215#.
I subbed out the rope climb with 65# SDHP because my hand is really torn up from doing cleans the other day. I got 3 rounds.
Wednesday, 05.02.12
Conditioning: Regional Workout 12.2
For time:
- Row 2,000 meters
- 50 Pistols, alternating
- 30 Hang Cleans (225 / 135 lbs)
I did this one @ #125 pounds on the hang cleans. The pistol squats were assisted- I used the rack to keep my balance at the bottom. I recorded my time on the board but forgot to blog it so I don't have it. I think it was 18:??
For time:
- Row 2,000 meters
- 50 Pistols, alternating
- 30 Hang Cleans (225 / 135 lbs)
I did this one @ #125 pounds on the hang cleans. The pistol squats were assisted- I used the rack to keep my balance at the bottom. I recorded my time on the board but forgot to blog it so I don't have it. I think it was 18:??
Monday, 04.30.12
Today I only had time to do the strength workout. I did push jerk 3-3-3-3-3 but I forget what I got up to! I think it was at least 130??
Saturday, May 5, 2012
Friday, 04.27.12
Strength: Clean. Find arm
PR'd with a 145# Clean!
Conditioning: As many rounds as possible in 7:00 of:
- 3 Deadlifts (165/105#)
- 2 Cleans
- 1 Ground to Overhead (no thrusters however)
Completed 9 rounds + 3 deadlifts + 1 clean
This was one of the WODs from the Elk Grove Grinder competition that I went to watch and cheer on Doug in last month. While I was watching this particular WOD, I really wanted to try it! Of course they all made it look easier than it was. I compared my score to the results and I would have been in a 3-way tie for 10th place in that WOD.
PR'd with a 145# Clean!
Conditioning: As many rounds as possible in 7:00 of:
- 3 Deadlifts (165/105#)
- 2 Cleans
- 1 Ground to Overhead (no thrusters however)
Completed 9 rounds + 3 deadlifts + 1 clean
This was one of the WODs from the Elk Grove Grinder competition that I went to watch and cheer on Doug in last month. While I was watching this particular WOD, I really wanted to try it! Of course they all made it look easier than it was. I compared my score to the results and I would have been in a 3-way tie for 10th place in that WOD.
Friday, May 4, 2012
Thursday, 04.26.12
Strength: Overhead Squat 3-3-3-3-3
I got up to 105x3. My first few sets, I didn't realize it but my grip was too wide and I was really feeling it in my wrists. The last two sets I brought my grip in and it made a HUGE difference. I also tried my last lift wearing wrist wraps which also seemed to help. I think I could have gone higher with a narrower grip and wrist wraps - next time!
Conditioning: Alternating between movements:
- 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squat (65% of today's heaviest set) @85#
- 20-18-16-14-12-10-8-6-4-2 reps of: Box Jumps (24/20")
Time: 14:27
I got up to 105x3. My first few sets, I didn't realize it but my grip was too wide and I was really feeling it in my wrists. The last two sets I brought my grip in and it made a HUGE difference. I also tried my last lift wearing wrist wraps which also seemed to help. I think I could have gone higher with a narrower grip and wrist wraps - next time!
Conditioning: Alternating between movements:
- 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squat (65% of today's heaviest set) @85#
- 20-18-16-14-12-10-8-6-4-2 reps of: Box Jumps (24/20")
Time: 14:27
Wednesday, 04.25.12
Conditioning: For time:
- Run 800 meters
10 rounds of the couplet:
- 5 Handstand Push Ups
- 10 Pistols (5 each leg)
Then
- Run 800 meters
- Run 800 meters
10 rounds of the couplet:
- 5 Handstand Push Ups
- 10 Pistols (5 each leg)
Then
- Run 800 meters
I completed this in 26:13. I used 2 ab mats, and maybe should have used 3 at the end! My pistols were pole assisted - I can actually do some unassisted on my right side, but not on my left.
Monday, April 23, 2012
Monday, 04.23.12
Bench Press 1RM 110
Max push ups
3x max push ups in double unders
50 total push-ups
150 total double unders
Max push ups
3x max push ups in double unders
50 total push-ups
150 total double unders
Sunday, April 22, 2012
Thursday, 04.19.12
Strength: Front Squats: 1-1-1-1-1-1-1
Worked up to 175#, which is a 20 lb. PR from a year ago.
Conditioning:
As many rounds possible in 12:00:
-5 one-arm Kettlebell Thrusters (each side)
-5 one-arm Kettlebell Snatches (each side)
6 rounds +4 thrusters
*Use the same KB for the entire workout, and go as heavy as possible.
Wednesday, 04.18.12
SWOD: 5x3 @ 115 (80% 1RM)
Max Rounds in 3 minutes of:
- 3 Hang Power Cleans @ 65% of today's weight
- 6 Sit Ups
- 9 Squats
5 rounds with 1 minute rest in between
25 Rounds +3 HPC + 1 sit-up
Max Rounds in 3 minutes of:
- 3 Hang Power Cleans @ 65% of today's weight
- 6 Sit Ups
- 9 Squats
5 rounds with 1 minute rest in between
25 Rounds +3 HPC + 1 sit-up
Monday, April 16, 2012
Monday, 04.16.12
Ok, it's Monday and I am back in the game this week! Or at least for today....
Strength: Push Press 3 RM
I was able to get up to 105#. I think I could have gone higher but we ran out of time.
WOD: "Crushing Helen"
8 rounds for time;
-100 meter sprint
-8 KB Swings (62 Lb!!!)
-5 plyo push-ups
15:?? I wrote it on the whiteboard but forgot to record it on the computer. I'll have to check it tomorrow.
All of the 53# KB were being used, so I decided to try the 62# one. It wasn't too bad, but I will definitely be feeling this workout tomorrow!
Strength: Push Press 3 RM
I was able to get up to 105#. I think I could have gone higher but we ran out of time.
WOD: "Crushing Helen"
8 rounds for time;
-100 meter sprint
-8 KB Swings (62 Lb!!!)
-5 plyo push-ups
15:?? I wrote it on the whiteboard but forgot to record it on the computer. I'll have to check it tomorrow.
All of the 53# KB were being used, so I decided to try the 62# one. It wasn't too bad, but I will definitely be feeling this workout tomorrow!
Sunday, 04.15.12
I'm beginning to sound like a broken record...rest day! (Wait...does anyone even know what that phrase means? I think I just dated myself!)
Saturday, 04.14.12
Can you believe it...another rest day?? I was at my son's soccer game for half the day and fully intended to go for a run when I got home but the time I got there, I had no energy to even think about it.
Thursday, April 12, 2012
Thursday, 04.12.12
Today I made up Tuesday's workout that I missed.
Warm-up:
500m Row 1:57
2 rounds:
5 squats
5 hand release push ups
5 pull-ups
10 double unders
5 good mornings
5 straight-leg deadlifts
Deadlift:
70% x3 (165#), 80%x3 (185#), 90% max reps = 210#x3
"Diane"
Reps of 21-15-9:
Deadlift (155#)
Handstand Push-ups
14:55 w/ample use of abmats!
The deadlifts felt heavy, but doable. I was able to string the first 15 together, the second set I broke down into 5's and the last set I had to rest after 8.
The HSPUs were a nightmare. I tried to start out with just one abmat and was able to do 4 kipping, and then added another mat and struggled through to #17, and then was so frustrated that I added a 3rd mat for the remaining 4. Second set I went back to 2 abmats and eventually got 15. It was very frustrating because it was all about muscle failure. I had to wait a good 20-30 seconds between attempts and even then several of my kipping attempts failed. The last set it took me almost 5 minutes just to do 9. So I'm adding HSPUs to my ever growing herd of goats.
Warm-up:
500m Row 1:57
2 rounds:
5 squats
5 hand release push ups
5 pull-ups
10 double unders
5 good mornings
5 straight-leg deadlifts
Deadlift:
70% x3 (165#), 80%x3 (185#), 90% max reps = 210#x3
"Diane"
Reps of 21-15-9:
Deadlift (155#)
Handstand Push-ups
14:55 w/ample use of abmats!
The deadlifts felt heavy, but doable. I was able to string the first 15 together, the second set I broke down into 5's and the last set I had to rest after 8.
The HSPUs were a nightmare. I tried to start out with just one abmat and was able to do 4 kipping, and then added another mat and struggled through to #17, and then was so frustrated that I added a 3rd mat for the remaining 4. Second set I went back to 2 abmats and eventually got 15. It was very frustrating because it was all about muscle failure. I had to wait a good 20-30 seconds between attempts and even then several of my kipping attempts failed. The last set it took me almost 5 minutes just to do 9. So I'm adding HSPUs to my ever growing herd of goats.
Monday, 04.09.12
Strength: Back Squat 70%x 3, 80%x 3, 90%x Max Reps
150x3, 175x3, 195x3
On my last set of max reps, I had trouble hitting depth. I actually attempted 5 squats but only 3 of them were below parallel.
Conditioning: 5 Rounds of:
- 10 Burpee Pull Ups
- 10 Kettlebell Swings
- 10 KB Goblet Squats
18:51 @ 53#
Monday, April 9, 2012
Friday, 04.06.12
Strength: Farmers Walk. max weight carried the length of the black mats.
Conditioning: For time
- Run 800m
rest 2:00
- Row 1000m
- finish with 30 Toes to Bar
10:51??
I have been really bad about recording my times and weights this week so my time is a guess. I did the row first.
Conditioning: For time
- Run 800m
rest 2:00
- Row 1000m
- finish with 30 Toes to Bar
10:51??
I have been really bad about recording my times and weights this week so my time is a guess. I did the row first.
Monday, 04.02.12
Skill: Max distance Broad Jump. 7' 3" or 4"???
Conditioning: As many rounds as possible in 8:00:
- 14 Kettlebell Swings (moderate to heavy weight) 55#
- 7 Pull Ups
I did 4 rounds +14 kb swings 5 pull-ups
Conditioning: As many rounds as possible in 8:00:
- 14 Kettlebell Swings (moderate to heavy weight) 55#
- 7 Pull Ups
I did 4 rounds +14 kb swings 5 pull-ups
Wednesday, 04.04.12
Front Squat 3-3-3-3-3
145 x 3
10-9-8-7-6-5-4-3-2-1:
-Push Press (115#/75#)
-Burpees - touching a 1-foot mark above your max reach
Unfortunately, I didn't record my time on this workout. I think I was somewhere under 11 minutes.
145 x 3
10-9-8-7-6-5-4-3-2-1:
-Push Press (115#/75#)
-Burpees - touching a 1-foot mark above your max reach
Unfortunately, I didn't record my time on this workout. I think I was somewhere under 11 minutes.
Tuesday, 04.03.12
Strength: Tire Flip. Spend 20 min working proper technique flipping the heaviest tire you can
I flipped Tire 3&4 5x each
Conditioning: 6 rounds for Time:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yrd Sprint
Sprint the 60 yards as fast as possible each time. Your walk back to the bar can be utilized as rest.
My time was 9:something.
I flipped Tire 3&4 5x each
Conditioning: 6 rounds for Time:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yrd Sprint
Sprint the 60 yards as fast as possible each time. Your walk back to the bar can be utilized as rest.
My time was 9:something.
Sunday, 04.01.12
5K
26:18
I signed up to do Tough Mudder in September, which includes a 13 mile run at over 6,000 Ft elevation which means I need to start running! This was kind of my bench mark 5K run, and I hope to improve from here. I plan to start doing more speed work.
26:18
I signed up to do Tough Mudder in September, which includes a 13 mile run at over 6,000 Ft elevation which means I need to start running! This was kind of my bench mark 5K run, and I hope to improve from here. I plan to start doing more speed work.
Friday, 03.30.12
Thruster 1RM
130 PR!! I actually felt like I could do more, but I decided to save my strength for....
"FRAN"
Reps of 21-15-9:
Thrusters (95/65#)
Pull-ups
7:08 PR!! Beat my last PR of 8:31 - so happy! I was able to string the first 21 thrusters and last 9 thrusters together. I had to break the 15 thrusters into 2 sets. I'm still just in survival mode on my pull-ups - not ready to strategize on those yet.
Thrusters (95/65#)
Pull-ups
7:08 PR!! Beat my last PR of 8:31 - so happy! I was able to string the first 21 thrusters and last 9 thrusters together. I had to break the 15 thrusters into 2 sets. I'm still just in survival mode on my pull-ups - not ready to strategize on those yet.
Thursday, 03.29.12
Recovery!
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Monday, 03.26.12
It's that time again...time to Total!
The CrossFit Total
Perform a 1RM in each of the following lifts
-Back Squat
-Shoulder Press
-Deadlift
Back Squat: 215 PR
Shoulder Press: 82 PR I improved by only a pound but hey, you have to celebrate the small victories, too.
Deadlift: 230 This was a tie of my previous PR and I am actually really happy about it. I pulled my back the last time I totaled during the deadlift so since then I have been taking it easy whenever I deadlift. I haven't even focused on dead lifting at all since the last Total so to tie my previous PR is a good thing!
CrossFit Total: 527 PR!!!
The CrossFit Total
Perform a 1RM in each of the following lifts
-Back Squat
-Shoulder Press
-Deadlift
Back Squat: 215 PR
Shoulder Press: 82 PR I improved by only a pound but hey, you have to celebrate the small victories, too.
Deadlift: 230 This was a tie of my previous PR and I am actually really happy about it. I pulled my back the last time I totaled during the deadlift so since then I have been taking it easy whenever I deadlift. I haven't even focused on dead lifting at all since the last Total so to tie my previous PR is a good thing!
CrossFit Total: 527 PR!!!
Wednesday, 03.28.12
Max Vertical Jump: 19.5"
"Filthy Fifties"
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders
30:22 PR
"Filthy Fifties"
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders
30:22 PR
Tuesday, March 27, 2012
Saturday, 3.24.12
The final CrossFit Games Open WOD!
CrossFit Games Open WOD 12.5
As many reps as possible in 7:00 of:
- 3 Thrusters (100/ 65#)
- 3 Chest to Bar Pull Ups
- 6 Thrusters
- 6 Chest to Bar Pull Ups
- 9 Thrusters
- 9 Chest to Bar Pull Ups
- 12 Thrusters
- 12 Chest to Bar Pull Ups
- 15 Thrusters
- 15 Chest to Bar Pull Ups
- 18 Thrusters
- 18 Chest to Bar Pull Ups
- 21 Thrusters
- 21 Chest to Bar Pull Ups...
I went in to this fully expecting to only score 3 points for the first 3 thrusters. I had never done a chest to bar pull-up before and attempted to do some on Friday in preparation for today, but was unsuccessful. During today's warm-up, I was playing around with my grip and was pleasantly surprised to discover that I was able to do a chest to bar pull-up using a palm-facing chin-up grip. I got a little excited at the thought that I could possibly get through the first set of 3 thrusters and 3 pull ups.
I didn't really warm-up because I didn't expect to do much, so I jumped right into the workout and found the thrusters to feel pretty light, granted I only had to do 3 to begin with. Then on to the pull-ups! I kipped up to about chin height and then did a second kip to get my chest to the bar. I did 3! After 6 thrusters I was back and the bar and did 6! Then 9 thrusters and was able to do only 6 pull-ups before the time was up.
My final score: 33 which was 30 more than I had hoped for!!
Participating in the Open was so much fun this year. We had an awesome group of members on our team and I really enjoyed the friendly competition and the support we gave each other. Next year I hope to do more preparation and training.
I ended up coming in 588th place in the Nor Cal Region, and 3130th place overall. For more information and results, games.crossfit.com
CrossFit Games Open WOD 12.5
As many reps as possible in 7:00 of:
- 3 Thrusters (100/ 65#)
- 3 Chest to Bar Pull Ups
- 6 Thrusters
- 6 Chest to Bar Pull Ups
- 9 Thrusters
- 9 Chest to Bar Pull Ups
- 12 Thrusters
- 12 Chest to Bar Pull Ups
- 15 Thrusters
- 15 Chest to Bar Pull Ups
- 18 Thrusters
- 18 Chest to Bar Pull Ups
- 21 Thrusters
- 21 Chest to Bar Pull Ups...
I went in to this fully expecting to only score 3 points for the first 3 thrusters. I had never done a chest to bar pull-up before and attempted to do some on Friday in preparation for today, but was unsuccessful. During today's warm-up, I was playing around with my grip and was pleasantly surprised to discover that I was able to do a chest to bar pull-up using a palm-facing chin-up grip. I got a little excited at the thought that I could possibly get through the first set of 3 thrusters and 3 pull ups.
I didn't really warm-up because I didn't expect to do much, so I jumped right into the workout and found the thrusters to feel pretty light, granted I only had to do 3 to begin with. Then on to the pull-ups! I kipped up to about chin height and then did a second kip to get my chest to the bar. I did 3! After 6 thrusters I was back and the bar and did 6! Then 9 thrusters and was able to do only 6 pull-ups before the time was up.
My final score: 33 which was 30 more than I had hoped for!!
Participating in the Open was so much fun this year. We had an awesome group of members on our team and I really enjoyed the friendly competition and the support we gave each other. Next year I hope to do more preparation and training.
I ended up coming in 588th place in the Nor Cal Region, and 3130th place overall. For more information and results, games.crossfit.com
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