WOD
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
My time - 22:00
Friday, February 27, 2009
Thursday, February 26, 2009
Lunges, Pullups, Situps...Oh My!
WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
My time - 20:37.
Is it natural for your heart to pound in your head?!
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
My time - 20:37.
Is it natural for your heart to pound in your head?!
Wednesday, February 25, 2009
Push Jerk
WOD
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Only did 6 reps: 45,55,65,75,85,90...couldn't even get my old PR of 95#.
Woke up crabby, tired and with swollen eyes this morning. Had a hard time getting motivated. Didn't even try for 95 cause as soon as I picked bar up I knew I was going to end up hurting myself if I tried.
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Only did 6 reps: 45,55,65,75,85,90...couldn't even get my old PR of 95#.
Woke up crabby, tired and with swollen eyes this morning. Had a hard time getting motivated. Didn't even try for 95 cause as soon as I picked bar up I knew I was going to end up hurting myself if I tried.
Monday, February 23, 2009
Rowing & Push Press
WOD
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.
Used 65# and my time was 21:05. My shoulders are already aching from the Push Press.
Had Dymphna do my measurements this morning before workout. Other than wanting to know how big my guns had gotten (hehe!), I also wanted to know my measurements before I order a bunch of stuff from REI with my giftcard my hubby gave me for V-Day! Instead of learning my guns had gotten bigger, I was told my butt and legs were bigger. Guess that means I need to start doing more cardio...?!?
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.
Used 65# and my time was 21:05. My shoulders are already aching from the Push Press.
Had Dymphna do my measurements this morning before workout. Other than wanting to know how big my guns had gotten (hehe!), I also wanted to know my measurements before I order a bunch of stuff from REI with my giftcard my hubby gave me for V-Day! Instead of learning my guns had gotten bigger, I was told my butt and legs were bigger. Guess that means I need to start doing more cardio...?!?
Sunday, February 22, 2009
Front Squat
WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.
65, 75,95,105,115 (I think that's right...?)
Also did yesterday's CFE:
(10 secs on, 20 secs off) x 16
Front squat 3-3-3-3-3 reps
Post loads to comments.
65, 75,95,105,115 (I think that's right...?)
Also did yesterday's CFE:
(10 secs on, 20 secs off) x 16
Thursday, February 19, 2009
Only did CFE today...
CFE WOD:
C2: 20lbs vest 3x( 250m +500m+ 700m)
Only have 1 word: KILLER!!
(used 10# vest instead of 20#)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Only have 1 word: KILLER!!
(used 10# vest instead of 20#)
Wednesday, February 18, 2009
Pull-ups
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.
11 (rounds, minutes...whatever you call it) + 9. Last time this workout came up I only did 6 rounds because of my grip supposedly. At least that's what I wrote. :) So I'd say that's much improvement.
Also did yesterday's CFE with Dymphna:
20 row:10 rest for 3 K. What a killer! I'm exhausted...
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.
11 (rounds, minutes...whatever you call it) + 9. Last time this workout came up I only did 6 rounds because of my grip supposedly. At least that's what I wrote. :) So I'd say that's much improvement.
Also did yesterday's CFE with Dymphna:
20 row:10 rest for 3 K. What a killer! I'm exhausted...
Tuesday, February 17, 2009
Squat Clean
WOD
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
55-65-75-85-90-95-100-105(PR)-110(f)
PR increased from 95 to 105. Oh yeah, and I now have a bruise on my right knee from being a clutz! :)
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
55-65-75-85-90-95-100-105(PR)-110(f)
PR increased from 95 to 105. Oh yeah, and I now have a bruise on my right knee from being a clutz! :)
Saturday, February 14, 2009
SDHP & Ring Dips
WOD
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
My time was 9:35 using 65# and jumping ring dips. My legs were still smoked from Thrusters last night so this was not fun. Wonder if this means my legs will be doubly-sore tomorrow. Is that a word...doubly? :)
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
My time was 9:35 using 65# and jumping ring dips. My legs were still smoked from Thrusters last night so this was not fun. Wonder if this means my legs will be doubly-sore tomorrow. Is that a word...doubly? :)
Friday, February 13, 2009
Fran
WOD
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Time was 13:15 using 65#...a minute and 2 seconds slower than last time. So that's a bit frustrating. My right wrist is really bothering me though. I keep having these numb sensations from my wrist to halfway up my forearm. Even typing right now feels kind of weird...
Can't wait to see how sore I will be tomorrow, or the next day, or the day after that...
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Time was 13:15 using 65#...a minute and 2 seconds slower than last time. So that's a bit frustrating. My right wrist is really bothering me though. I keep having these numb sensations from my wrist to halfway up my forearm. Even typing right now feels kind of weird...
Can't wait to see how sore I will be tomorrow, or the next day, or the day after that...
Wednesday, February 11, 2009
Shoulder Press
(Alt) WOD
Shoulder Press 5-5-5-5-5 reps
Didn't have time for main wod today...been going nonstop since 6:30 a.m. Did, however, have time to stop by gym to do SP. My loads were 43,50,55,60,62(x3). I'm still extremely sore from Cindy 2 days ago...
Shoulder Press 5-5-5-5-5 reps
Didn't have time for main wod today...been going nonstop since 6:30 a.m. Did, however, have time to stop by gym to do SP. My loads were 43,50,55,60,62(x3). I'm still extremely sore from Cindy 2 days ago...
Tuesday, February 10, 2009
Deadlift
WOD
Deadlift 1-1-1-1-1-1-1
Warmed up with 135 then started with 165-175-185-195-200-205(f)-205(f)-205
Then did CFE from yesterday of
Row 20:10x8 (20 seconds on, 10 seconds rest x 8)
Deadlift 1-1-1-1-1-1-1
Warmed up with 135 then started with 165-175-185-195-200-205(f)-205(f)-205
Then did CFE from yesterday of
Row 20:10x8 (20 seconds on, 10 seconds rest x 8)
Monday, February 9, 2009
Cindy
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Completed 12 rounds plus 5 pull-ups and 6 push-ups. Last time I did this workout (back in October) I only completed 11 rounds plus pull-ups and push-ups so I'm glad to see I've finally made some improvement on a metcon.
Also went for a short, but tiring run with Michelle! Thanks for going with me, Michelle! :)
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Completed 12 rounds plus 5 pull-ups and 6 push-ups. Last time I did this workout (back in October) I only completed 11 rounds plus pull-ups and push-ups so I'm glad to see I've finally made some improvement on a metcon.
Also went for a short, but tiring run with Michelle! Thanks for going with me, Michelle! :)
Tuesday, February 3, 2009
DL 5x5 & CFE
WOD
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Did Deadlift 5x5 instead since I just did BSx21 yesterday. I made a boo-boo when adding the weights and put on 2 of the black 35# thinking they were 45# so my entire workout was miscalculated from the beginning. Talk about frustrating!
My loads were:
115, 125, 135, 145, 155, 165x1, 175x1, 185x1
Also did CFE with Dymphna.
WOD
C2: 10 x 250m with 5 times the recovery
Ended up rowing 2679 meters.
Thanks Dymphna for sucking with me! :)
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Did Deadlift 5x5 instead since I just did BSx21 yesterday. I made a boo-boo when adding the weights and put on 2 of the black 35# thinking they were 45# so my entire workout was miscalculated from the beginning. Talk about frustrating!
My loads were:
115, 125, 135, 145, 155, 165x1, 175x1, 185x1
Also did CFE with Dymphna.
WOD
C2: 10 x 250m with 5 times the recovery
Ended up rowing 2679 meters.
Thanks Dymphna for sucking with me! :)
Monday, February 2, 2009
120 Pull-ups and Dips
WOD
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
My time was 39:17. Did kips until I got to #85 when my left hand ripped. Tried to continue, but hands said "NO WAY". Switched to 2 bands. Also had to stop and have Dymphna cut the skin off my hand and retape me, which by the way, she did an excellent job! :)
I have done this workout before, but when I went back to see what my time looked like I couldn't find it. It is lost somewhere between my keeping track in a notebook and starting the blog. Dang it!
Also did BSx21 with Dymphna. My #'s were:
55,60,65,70,75,80,85,90,95,100,105,110,115,120,125,130,135,140,145,150,155,160,165(F)
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
My time was 39:17. Did kips until I got to #85 when my left hand ripped. Tried to continue, but hands said "NO WAY". Switched to 2 bands. Also had to stop and have Dymphna cut the skin off my hand and retape me, which by the way, she did an excellent job! :)
I have done this workout before, but when I went back to see what my time looked like I couldn't find it. It is lost somewhere between my keeping track in a notebook and starting the blog. Dang it!
Also did BSx21 with Dymphna. My #'s were:
55,60,65,70,75,80,85,90,95,100,105,110,115,120,125,130,135,140,145,150,155,160,165(F)
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