Tuesday, 01.07.14

OHS

85x5

105x5

125x3

(5)130x2

(7) 110x7 

(9)100x9

Chin-Up

BWTx5

5x4

10x3

15x2

20x1

(5)7.5x5

(7)5x4

(9)2.5x5

WOD:

1000m row, then 2 rounds:

25 toes to bar

25 power cleans 135/95

Score: 14:52 Rx 

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. 

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.

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.  

Wednesday, 12.21.11

Today I made-up Monday's workout


SWOD:  Back Squat: 70%x 1, 80%x 1, 90%x Max reps
140x1, 160x1, 180x4
Metcon: "Jackie".
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

10:32 Rx
I was feeling confident about my pull-up abilities after the Capoot Fitness Challenge on Saturday.  However, minus the cheering crowd and adrenaline rush, my results were not as impressive.  I completed the row in 4:04 and tried to do the thrusters unbroken but had to take a couple of rests.  

Tonight I played in my first indoor soccer game in quite a while and it was really fun!  I had previously played on The Compound's co-ed team but this time I'm playing on an all women's team (We are the "Cougars" - not quite sure how that name came to be but perhaps it's a reference to my alma mater, the BYU Cougars? Well, I doubt it...).  I was very nervous to play because I had heard horror stories about how intense playing all girls can be.  I was pleasantly surprised that it was slower paced and less intense than playing co-ed.  And even though I hadn't played for a while, my endurance felt really good - thank you CrossFit! Oh, and we won 3-0!!

10.12.11

SWOD:  5 Banded Sprints x Length of Mat (hold for partner during rest period)

Metcon: "Kayak Ken"
For time:
-1000m Row
-50 Burpees
-1000m Row 


This workout destroyed me! I was coming off a week of indulgent eating and no exercising after traveling to Utah over the weekend to attend a freshman year reunion at my Alma mater, BYU.  I had to visit all of my old favorite eating spots and I believe I gained that dreaded "freshman 15" in the short time I was there.  But back to the workout:


The 5 banded sprints actually turned into 10.  I did one forward sprint the length of the mat and then 1 backwards sprint back to the start, repeated 5 times.  When we finished, I felt like we had done enough to consist of a full workout for the day. But wait...there was more...


"Kayak Ken"
The first row I completed in 4:00.  To go from that to 50 burpees was really tough.  I couldn't catch my breath, so I had to keep stopping to try to obtain oxygen.  All the while I was thinking that there was no way in hell I was going to make it back on to that rowing machine for another 1000m.  


Well I made it back onto the machine, and thanks to Erica who helped pace me and push me with a couple of sprints, I was able to complete my last 1000m in 4:30.  I then literally crawled off of the machine and collapsed onto the floor, just like the two guys that had finished the workout before me.  It was just one of those kind of days.  


I completed the whole workout in 16:??  Remember the lack of oxygen I referred to?  Well that affects memory, and I just could not remember my exact time.  All I know is that I finished and today that's all that really matters.