WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
My total reps = 231
Broken down, my numbers for each exercise were:
kips: 7, 6, 6, 5, 5, 4, 5, 3 = 41
pushups: 7, 6, 7, 5, 6, 4, 5, 4 = 44
situps: 6, 7, 7, 5, 7, 6, 6, 6 = 50
squats: 13, 12, 11, 12, 12, 12, 12, 12 = 96
Sorry for my whiny, cranky child in the gym this evening! :( Hopefully she didn't drive anyone too batty!
Sunday, November 30, 2008
Friday, November 28, 2008
Not feeling it...
WOD
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
I did 3 kips & 3 dips for every muscle up, did each handstand (but no pushup) and held for 10 seconds, a lighter kettlebell (can't remember which one, but I know it wasn't the small one! lol)
Completed 9 rounds. Probably not that great, but I wasn't feeling it today. I didn't really even want to go in...Emmy decided she was going to be a little turd all morning so it kind of put me in a bad mood before even getting to the gym. Luckily she behaved long enough for me to finish and run by the grocery store.
Everything I told her not to do...she would look at me, smile and purposely defy me. Normally this wouldn't be a problem, except when I'm cooking and I tell her not to touch the oven because it's hot. She looks at me and reaches her hand out about an inch away from it. I tried to give my most stern face (to her I probably just looked like an idiot) and said "no". And she touched it!!! Ugh! What am I going to do with that child?! Gotta love the independence and strong will! :)
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
I did 3 kips & 3 dips for every muscle up, did each handstand (but no pushup) and held for 10 seconds, a lighter kettlebell (can't remember which one, but I know it wasn't the small one! lol)
Completed 9 rounds. Probably not that great, but I wasn't feeling it today. I didn't really even want to go in...Emmy decided she was going to be a little turd all morning so it kind of put me in a bad mood before even getting to the gym. Luckily she behaved long enough for me to finish and run by the grocery store.
Everything I told her not to do...she would look at me, smile and purposely defy me. Normally this wouldn't be a problem, except when I'm cooking and I tell her not to touch the oven because it's hot. She looks at me and reaches her hand out about an inch away from it. I tried to give my most stern face (to her I probably just looked like an idiot) and said "no". And she touched it!!! Ugh! What am I going to do with that child?! Gotta love the independence and strong will! :)
Wednesday, November 26, 2008
Mr. Joshua
WOD
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
My time was 37:22 with 135# for the DL and 1st time ever doing GHDs (is that the right abbreviation?). Slow, I'm sure but this WOD kicked my butt. It's bad when I say I enjoyed the running in order to get away from the GHDs & DL. My back is a little stiff already...probably a sign of bad form after about the 3rd round. ??
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
My time was 37:22 with 135# for the DL and 1st time ever doing GHDs (is that the right abbreviation?). Slow, I'm sure but this WOD kicked my butt. It's bad when I say I enjoyed the running in order to get away from the GHDs & DL. My back is a little stiff already...probably a sign of bad form after about the 3rd round. ??
Tuesday, November 25, 2008
Lynne
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Obviously didn't do body weight for bench press...stuck with 65#. Managed to do all kips for the pull ups. My reps looked like this:
Bench Press - 8, 8, 7, 7, 6
Pull ups - 15, 15, 17, 13, 13 (and yes, that is in a row! haha!)
I'm already exhausted and my arms still feel like jello. Hopefully tomorrow's wod will be lower body.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Obviously didn't do body weight for bench press...stuck with 65#. Managed to do all kips for the pull ups. My reps looked like this:
Bench Press - 8, 8, 7, 7, 6
Pull ups - 15, 15, 17, 13, 13 (and yes, that is in a row! haha!)
I'm already exhausted and my arms still feel like jello. Hopefully tomorrow's wod will be lower body.
Sunday, November 23, 2008
Come along way since July...
WOD
"Fran" (Alternate WOD)
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
When I saw the regular WOD posted last night I said "NO WAY"...I thought it was going to be much colder outside than it turned out to be. Didn't want to climb ropes with my already dry, cracked hands. However, when I got to the gym and realized it wasn't really that cold outside I already had my mind set on Fran.
In the end I'm glad I did Fran. My time was 12:12 doing the entire workout as Rx with 65# Thrusters and all kips. The Thrusters were difficult and my shoulders are already sore less than 4 hours later. The kips felt good though. I felt really strong with them today. My grip would actually give out way before I was tired.
For some reason my previous time for Fran was 8:48...I couldn't understand why my time was so much slower today. Then I looked in my notebook that I initially started writing my WOD results in...Fran was my very first workout as a "Crossfitter" on July 24 and 8:48 was from way back then. My entry said I started out with 45# for first round of Thrusters, then switched to 25# for last two rounds. Also, all of my pull-ups were done as jumping on the box.
So, I'm excited and proud of myself to see how far I've come...My time was slower today, but for good reason!
"Fran" (Alternate WOD)
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
When I saw the regular WOD posted last night I said "NO WAY"...I thought it was going to be much colder outside than it turned out to be. Didn't want to climb ropes with my already dry, cracked hands. However, when I got to the gym and realized it wasn't really that cold outside I already had my mind set on Fran.
In the end I'm glad I did Fran. My time was 12:12 doing the entire workout as Rx with 65# Thrusters and all kips. The Thrusters were difficult and my shoulders are already sore less than 4 hours later. The kips felt good though. I felt really strong with them today. My grip would actually give out way before I was tired.
For some reason my previous time for Fran was 8:48...I couldn't understand why my time was so much slower today. Then I looked in my notebook that I initially started writing my WOD results in...Fran was my very first workout as a "Crossfitter" on July 24 and 8:48 was from way back then. My entry said I started out with 45# for first round of Thrusters, then switched to 25# for last two rounds. Also, all of my pull-ups were done as jumping on the box.
So, I'm excited and proud of myself to see how far I've come...My time was slower today, but for good reason!
Saturday, November 22, 2008
Clean & Jerk
WOD
Clean & Jerk 1-1-1-1-1-1-1
My loads were 55, 65, 70, 75, 80, 85, 90, 95(PR)
It was a good lifting day, even if it was freezing outside. That 95# was also a new PR on Push Jerk...not sure what my previous Power Clean PR was, but I'm sure it was lower than 95#.
Clean & Jerk 1-1-1-1-1-1-1
My loads were 55, 65, 70, 75, 80, 85, 90, 95(PR)
It was a good lifting day, even if it was freezing outside. That 95# was also a new PR on Push Jerk...not sure what my previous Power Clean PR was, but I'm sure it was lower than 95#.
Wednesday, November 19, 2008
Nicole
WOD
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments
Did rowing instead of running which means I had to row 5oo m instead of 400.
Completed 5.5 rounds with kips of 6, 6, 6, 4, 6 (I think that's right...too lazy to text Dymphna and find out. lol!)
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments
Did rowing instead of running which means I had to row 5oo m instead of 400.
Completed 5.5 rounds with kips of 6, 6, 6, 4, 6 (I think that's right...too lazy to text Dymphna and find out. lol!)
Tuesday, November 18, 2008
Push Jerk
WOD
Push jerk 1-1-1-1-1-1-1 reps
Post loads to comments
45, 55, 65, 75, 85, 90(pr)
Went up 5# for PR...pretty happy about that. Felt weird working out at gym at night...sorry for the HORRIBLE spotting, Dymphna! Jess can vouch for that! :) LOL!
Push jerk 1-1-1-1-1-1-1 reps
Post loads to comments
45, 55, 65, 75, 85, 90(pr)
Went up 5# for PR...pretty happy about that. Felt weird working out at gym at night...sorry for the HORRIBLE spotting, Dymphna! Jess can vouch for that! :) LOL!
Monday, November 17, 2008
Helen
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
This morning I did Helen, but with rowing instead of running. The workout looked like this:
3 rounds of:
Row 500 meters
1 pood Kettlebell x 21 swings (not sure how much weight that is...?)
12 Pull-ups with 2 bands
My time was 22:20...slow, I know.
During round 2 of the rowing the machine acted up and turned off and I had to start over. Not sure how far I had rowed because I was talking and not paying attention. That's not the only reason for my slowness though. I'm just tired. I'm not getting enough sleep and it's hard to remedy when it's not up to me.
Came home this morning from the workout and drank a HUGE protein shake for snack. Hoping that gives me a little more energy...
Also did pull-ups with bands because I'm a big wuss and my hand isn't completely healed so I didn't want to risk hurting it more.
Man, just typing this I feel like a real downer! haha!
Off to go grocery shopping...anyone want to do it for me?! :)
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
This morning I did Helen, but with rowing instead of running. The workout looked like this:
3 rounds of:
Row 500 meters
1 pood Kettlebell x 21 swings (not sure how much weight that is...?)
12 Pull-ups with 2 bands
My time was 22:20...slow, I know.
During round 2 of the rowing the machine acted up and turned off and I had to start over. Not sure how far I had rowed because I was talking and not paying attention. That's not the only reason for my slowness though. I'm just tired. I'm not getting enough sleep and it's hard to remedy when it's not up to me.
Came home this morning from the workout and drank a HUGE protein shake for snack. Hoping that gives me a little more energy...
Also did pull-ups with bands because I'm a big wuss and my hand isn't completely healed so I didn't want to risk hurting it more.
Man, just typing this I feel like a real downer! haha!
Off to go grocery shopping...anyone want to do it for me?! :)
Saturday, November 15, 2008
Back Squat
WOD
Back Squat 5-5-5-5-5 reps
Post loads to comments
95, 115, 125, 135, 145(4)
Back squat is probably my favorite lift but I felt pretty weak today. Only managed to get 4 squats with 145#. I was really exhausted...up with Em for more than 3 hours last night. She's been doing really good with sleeping through the night and then last night happened. Talk about taking it's toll on me mentally & physically.
Shouldn't be taking a rest day tomorrow since I took off yesterday, BUT Trey leaves tomorrow morning extremely early so I'll probably just wait until Monday to come back into the gym. I know, I know...I'm such a slacker! :)
Back Squat 5-5-5-5-5 reps
Post loads to comments
95, 115, 125, 135, 145(4)
Back squat is probably my favorite lift but I felt pretty weak today. Only managed to get 4 squats with 145#. I was really exhausted...up with Em for more than 3 hours last night. She's been doing really good with sleeping through the night and then last night happened. Talk about taking it's toll on me mentally & physically.
Shouldn't be taking a rest day tomorrow since I took off yesterday, BUT Trey leaves tomorrow morning extremely early so I'll probably just wait until Monday to come back into the gym. I know, I know...I'm such a slacker! :)
Thursday, November 13, 2008
There goes my manicure!
WOD
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
My time really, really, really sucked (42 something). Since I can't do a muscle up I had to substitute 3 pull ups and 3 dips for every muscle up so the workout looked like this:
100 Squats
15 Kips
15 Ring dips
75 Squats
30 Kips
30 Ring dips
50 Squats
45 Kips
45 Ring dips
25 Squats
60 Kips
60 Ring Dips
Did all kips until I got to the "60" and then my left hand ripped so I had to stop and tape it. I tried to continue, but had to finish last 40 pullups doing jumping pullups. Emmy was also not cooperating today. Thanks Dymphna for getting her out of my hair to finish up!! Hope tomorrow's workout does not involve hands! :)
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
My time really, really, really sucked (42 something). Since I can't do a muscle up I had to substitute 3 pull ups and 3 dips for every muscle up so the workout looked like this:
100 Squats
15 Kips
15 Ring dips
75 Squats
30 Kips
30 Ring dips
50 Squats
45 Kips
45 Ring dips
25 Squats
60 Kips
60 Ring Dips
Did all kips until I got to the "60" and then my left hand ripped so I had to stop and tape it. I tried to continue, but had to finish last 40 pullups doing jumping pullups. Emmy was also not cooperating today. Thanks Dymphna for getting her out of my hair to finish up!! Hope tomorrow's workout does not involve hands! :)
Tuesday, November 11, 2008
Fight Gone Bad!!
WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - 10# ball
Sumo deadlift high-pull, 75 pounds (Reps) - 55#
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) - 55#
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.
Did FGB with Michelle, which was good motivation because I knew I would have to push myself extremely hard to try and keep up with her. She kicked my butt like I knew she would, but I'm proud to say I got a new PR...252!! That's a 48 point increase from the last time I did this workout.
Hope that one doesn't come around for a little while at least! :)
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - 10# ball
Sumo deadlift high-pull, 75 pounds (Reps) - 55#
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) - 55#
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.
Did FGB with Michelle, which was good motivation because I knew I would have to push myself extremely hard to try and keep up with her. She kicked my butt like I knew she would, but I'm proud to say I got a new PR...252!! That's a 48 point increase from the last time I did this workout.
Hope that one doesn't come around for a little while at least! :)
Friday, November 7, 2008
Running felt refreshing in the cool weather...
WOD
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
When a workout involves running I never know what is considered good, mediocre, or horrible.
My time today was 16:48.
I felt like I really pushed myself, but I'm sure my time is still pretty slow.
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
When a workout involves running I never know what is considered good, mediocre, or horrible.
My time today was 16:48.
I felt like I really pushed myself, but I'm sure my time is still pretty slow.
Thursday, November 6, 2008
Yesterday's Today
WOD
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Post rounds completed to comments.
This was actually yesterday's WOD, but since I had to take Emmy to Vanderbilt Children's Hospital to get tubes in her ears I missed it. Wanted to make it up since pullups were involved that way I could practice my kips.
Completed 5 1/2 rounds doing all kips. Also, did 45# on the Thrusters. Talk about a workout meant for upper body!
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Post rounds completed to comments.
This was actually yesterday's WOD, but since I had to take Emmy to Vanderbilt Children's Hospital to get tubes in her ears I missed it. Wanted to make it up since pullups were involved that way I could practice my kips.
Completed 5 1/2 rounds doing all kips. Also, did 45# on the Thrusters. Talk about a workout meant for upper body!
Monday, November 3, 2008
Falling behind...
Sunday - WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Only completed 6 minutes. Wasn't tired at all, but my grip was really bothering me. Trying to toughen back up my hands...want them tough and manly! lol :)
Monday - WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
My time was horrible, but I also know I didn't really push myself during the workout. Did more talking during the abs & back extensions than actual exercising. Need to concentrate more and push myself harder on the workouts.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Only completed 6 minutes. Wasn't tired at all, but my grip was really bothering me. Trying to toughen back up my hands...want them tough and manly! lol :)
Monday - WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
My time was horrible, but I also know I didn't really push myself during the workout. Did more talking during the abs & back extensions than actual exercising. Need to concentrate more and push myself harder on the workouts.
Saturday, November 1, 2008
Thrusters
WOD
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
My loads were 45, 55, 65, 75, 80, 85, 90. I followed Tanya's numbers that were already on the board. Towards the end I was really struggling. Was going to try for higher than 90, but decided to conserve some energy and work on kips. I did them no problem...you would have thought the other day never happened. I had no problems remembering how to do them. My grip wasn't even bothering me. Got 10 in a row. I did try taking out that extra swing I tend to do, but can only get 2 in a row that way. It's got to be mental!
Trey and I plan on doing the Crossfit Endurance workout, but will probably have to wait until this evening. He's outside staining our new deck and I've been inside finishing up Em's new room. Sssshhh! Don't tell him I'm taking a break from working to do a little blogging! :)
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
My loads were 45, 55, 65, 75, 80, 85, 90. I followed Tanya's numbers that were already on the board. Towards the end I was really struggling. Was going to try for higher than 90, but decided to conserve some energy and work on kips. I did them no problem...you would have thought the other day never happened. I had no problems remembering how to do them. My grip wasn't even bothering me. Got 10 in a row. I did try taking out that extra swing I tend to do, but can only get 2 in a row that way. It's got to be mental!
Trey and I plan on doing the Crossfit Endurance workout, but will probably have to wait until this evening. He's outside staining our new deck and I've been inside finishing up Em's new room. Sssshhh! Don't tell him I'm taking a break from working to do a little blogging! :)
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