WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Used Abmat for sit-ups and my time was 17:10.
Tuesday, March 31, 2009
Monday, March 30, 2009
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.
I got in 6 whole rounds today...a first for me. My pull-up totals were: 11,11,11,11,11,2. Only managed to get in 2 before 20 minutes was up. Don't think I would have been able to do much more than that anyway.
Two weeks ago did Nicole pushing Emmy and only got in 5.5 rounds and my pull-ups were a lot less at 10,10,7,7,5. Not pushing a stroller definately helps!!
"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.
I got in 6 whole rounds today...a first for me. My pull-up totals were: 11,11,11,11,11,2. Only managed to get in 2 before 20 minutes was up. Don't think I would have been able to do much more than that anyway.
Two weeks ago did Nicole pushing Emmy and only got in 5.5 rounds and my pull-ups were a lot less at 10,10,7,7,5. Not pushing a stroller definately helps!!
Sunday, March 29, 2009
Fight Gone Bad!
WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
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.
My total using 55# for SDHP & PP and 10# ball for Wall-balls was 283.
That's a 31 point increase from last time I did it on November 11, 2008. So that's good news. Bad news is I thought last time we did 65# for SDHP and PP because I specifically remember having the green weights on there and getting annoyed that they were bending. But my post says we used 55# so we must have had the lighter bar instead of the 45# bar. I guess it's good that the 55# seems to be getting lighter. Didn't seem as bad today as last time. Of course, that was a couple months ago so it could just be I forgot how bad it was! :) LOL
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
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.
My total using 55# for SDHP & PP and 10# ball for Wall-balls was 283.
That's a 31 point increase from last time I did it on November 11, 2008. So that's good news. Bad news is I thought last time we did 65# for SDHP and PP because I specifically remember having the green weights on there and getting annoyed that they were bending. But my post says we used 55# so we must have had the lighter bar instead of the 45# bar. I guess it's good that the 55# seems to be getting lighter. Didn't seem as bad today as last time. Of course, that was a couple months ago so it could just be I forgot how bad it was! :) LOL
Wednesday, March 25, 2009
Front Squat
WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.
My loads were 85,95,100,105,115,120x1,130x1,140x1(PR),145x1(PR)
Went a little lighter on the sets of 3 because I wanted to try for a new PR...which I got! Yeah!
Also, did 1/2 of today's CFE: 10 x 250 m (rest 5x the amount of time it took to row 250 m). Only did 5 rounds because the 5 minute rests add up and the workout takes too long. Em's at school so I didn't want to spend my whole "free" day working out.
Front squat 3-3-3-3-3 reps
Post loads to comments.
My loads were 85,95,100,105,115,120x1,130x1,140x1(PR),145x1(PR)
Went a little lighter on the sets of 3 because I wanted to try for a new PR...which I got! Yeah!
Also, did 1/2 of today's CFE: 10 x 250 m (rest 5x the amount of time it took to row 250 m). Only did 5 rounds because the 5 minute rests add up and the workout takes too long. Em's at school so I didn't want to spend my whole "free" day working out.
Monday, March 23, 2009
Karen
WOD
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Used 10# ball and my time was 7:50.
Good workout. Legs weren't bothering me but my shoulders were on fire. The last time I did Karen was on August 7, 2008 and my time was 10:34 (with 10# ball) so I'm excited about how much I kicked my own butt! :)
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Used 10# ball and my time was 7:50.
Good workout. Legs weren't bothering me but my shoulders were on fire. The last time I did Karen was on August 7, 2008 and my time was 10:34 (with 10# ball) so I'm excited about how much I kicked my own butt! :)
Sunday, March 22, 2009
Lynne
WOD
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Used 65# for bench press...
Bench Press - 9,9,9,9,8
Pull-ups - 19,13,14,16,16
Total - 44/78
I tried on the last round of pull-ups to beat Dymphna's 20, but no such luck. Too exhausted by then. Should have to just tried for it my first round. Maybe next time. haha! :)
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Used 65# for bench press...
Bench Press - 9,9,9,9,8
Pull-ups - 19,13,14,16,16
Total - 44/78
I tried on the last round of pull-ups to beat Dymphna's 20, but no such luck. Too exhausted by then. Should have to just tried for it my first round. Maybe next time. haha! :)
Saturday, March 21, 2009
Super Saturday
WOD
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Post time to comments.
Dropped Em off at Super Saturday this morning then came to the gym. I was actually looking forward to this workout. I needed the cardio after last night's awesome fondue party.
Used 135# and my time was 19:49. I'm always slow when it comes to running, but I did enjoy the cold air and how it burns my lungs. Weird, I know. But I would much rather run in the cold (to a point...under 30 degrees is pushing it) than in the heat.
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Post time to comments.
Dropped Em off at Super Saturday this morning then came to the gym. I was actually looking forward to this workout. I needed the cardio after last night's awesome fondue party.
Used 135# and my time was 19:49. I'm always slow when it comes to running, but I did enjoy the cold air and how it burns my lungs. Weird, I know. But I would much rather run in the cold (to a point...under 30 degrees is pushing it) than in the heat.
Wednesday, March 18, 2009
Nicole
(Alt) 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.
Can't seem to get past the 5.5 rounds. Today I ran since it was so beautiful outside. The only other 2 times I've done Nicole I did rowing. Thought I would be able to get in six rounds today, but maybe it had something to do with pushing Emmy in the stoller. Or maybe not.
Anyway, my rounds were:
10,10,7,7,5 + 400 m run
"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.
Can't seem to get past the 5.5 rounds. Today I ran since it was so beautiful outside. The only other 2 times I've done Nicole I did rowing. Thought I would be able to get in six rounds today, but maybe it had something to do with pushing Emmy in the stoller. Or maybe not.
Anyway, my rounds were:
10,10,7,7,5 + 400 m run
Tuesday, March 17, 2009
So much for easing back into it...
(Alt) WOD
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Post time to comments.
Used females Rx'd weight of 65#. My time - 51:27. I am so tired, sore, broken (in the words of Michelle). Definately not a good workout to come back to after taking a break for 2 weeks.
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Post time to comments.
Used females Rx'd weight of 65#. My time - 51:27. I am so tired, sore, broken (in the words of Michelle). Definately not a good workout to come back to after taking a break for 2 weeks.
Saturday, March 7, 2009
Jackie
Yesterday's WOD
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Did WOD as Rx'd in 14:10.
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Did WOD as Rx'd in 14:10.
Thursday, March 5, 2009
Clean & Jerk
WOD
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
I think my loads were 55,65,75,85,90,95,100(PR),102(PR)
Also did CFE with Dymphna. 20 x 10 secs on; 5 secs off. Ended up rowing 1194 meters.
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
I think my loads were 55,65,75,85,90,95,100(PR),102(PR)
Also did CFE with Dymphna. 20 x 10 secs on; 5 secs off. Ended up rowing 1194 meters.
Tuesday, March 3, 2009
Barbara
WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Forgot to write my times down, but I do know they were better than last time.
Round 1 - 7:55 (do remember this one)
Round 2 - 9-something
Round 3 - over 9 minutes cause was over half way done with pull-ups before I realized my timer wasn't going
Round 4 - 12-something cause Dymphna wouldn't stop talking to me! haha! j/k
Round 5 -8-something but I don't think it counts cause I accidently reversed order of pushups and situps
Felt nauseous (too much movement, especially during situps) during this workout. And as I'm writing this I still don't feel well. Going to take an epsom salt bath right now!
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Forgot to write my times down, but I do know they were better than last time.
Round 1 - 7:55 (do remember this one)
Round 2 - 9-something
Round 3 - over 9 minutes cause was over half way done with pull-ups before I realized my timer wasn't going
Round 4 - 12-something cause Dymphna wouldn't stop talking to me! haha! j/k
Round 5 -8-something but I don't think it counts cause I accidently reversed order of pushups and situps
Felt nauseous (too much movement, especially during situps) during this workout. And as I'm writing this I still don't feel well. Going to take an epsom salt bath right now!
Monday, March 2, 2009
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.
Skipped the running for rowing since it's so cold outside. Workout looked like this:
3 rounds:
Row 500 meters
16kg kettlebell x 21 swings
12 pull-ups
My time - 16:13
Last time I did this WOD was November 17, 2008. I rowed (500m), used 1 pood kettlebell, and used 2 bands on pullups because my hands were ripped. My time was 22:20 so I'm pleased with today. And I'm going to mention the ONLY REASON I beat Tammy is cause her hands are ripped and I got her on the pullups. Otherwise, she would have kicked my butt! :) Nice job, Tammy!! You did awesome hanging in there. Me...I would have said "FORGET THIS!". haha!
"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.
Skipped the running for rowing since it's so cold outside. Workout looked like this:
3 rounds:
Row 500 meters
16kg kettlebell x 21 swings
12 pull-ups
My time - 16:13
Last time I did this WOD was November 17, 2008. I rowed (500m), used 1 pood kettlebell, and used 2 bands on pullups because my hands were ripped. My time was 22:20 so I'm pleased with today. And I'm going to mention the ONLY REASON I beat Tammy is cause her hands are ripped and I got her on the pullups. Otherwise, she would have kicked my butt! :) Nice job, Tammy!! You did awesome hanging in there. Me...I would have said "FORGET THIS!". haha!
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