WOD (Today)
Didn't do Crossfit today. Instead took an hour yoga class this morning then swam a few laps with Michelle.
WOD (Yesterday)
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.Post time to comments.
Used 12# ball. I thought this was going to be a good workout, but ended up tearing my hands and had to do last 20 pullups with 2 bands. Frustrating!!
Friday, June 19, 2009
Wednesday, June 17, 2009
Hang Power Snatch
WOD
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Don't remember my loads...think I failed at 60#. Not my favorite lift. Far from it. Tomorrow's WOD is more my style! :)
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Don't remember my loads...think I failed at 60#. Not my favorite lift. Far from it. Tomorrow's WOD is more my style! :)
Sunday, June 14, 2009
"Nasty Girls"
WOD
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Obviously I didn't do muscle ups. Replaced them with 3 pull-ups and 3 1-band dips for every muscle up. So each round was 21 pull-ups and 21 1-band dips. Oh yeah, did I mention I ripped my hand open. Ugh!
Used 65# on HPC. Michelle helped motivate me. Time was 22:08.
Oh yeah, just realized after looking back at both my blog and CF Clarksville that this is the 1st time I've ever done "Nasty Girls".
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Obviously I didn't do muscle ups. Replaced them with 3 pull-ups and 3 1-band dips for every muscle up. So each round was 21 pull-ups and 21 1-band dips. Oh yeah, did I mention I ripped my hand open. Ugh!
Used 65# on HPC. Michelle helped motivate me. Time was 22:08.
Oh yeah, just realized after looking back at both my blog and CF Clarksville that this is the 1st time I've ever done "Nasty Girls".
Saturday, June 13, 2009
Rest Day's ALT
WOD
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
I convinced Michelle to do this workout with me. It was the alternate on trest day and I had planned on doing it until my head began pounding from having braces adjusted.
Used 55# for Thrusters.
My times were
Round 1 - 10:37
Round 2 - 9:42
Round 3 - 6:50
I'd like to add that Michelle kicked my butt and lapped me!! :) Great job, Michelle!!!
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
I convinced Michelle to do this workout with me. It was the alternate on trest day and I had planned on doing it until my head began pounding from having braces adjusted.
Used 55# for Thrusters.
My times were
Round 1 - 10:37
Round 2 - 9:42
Round 3 - 6:50
I'd like to add that Michelle kicked my butt and lapped me!! :) Great job, Michelle!!!
Thursday, June 11, 2009
HC, Ring dips & Sit-ups
WOD
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
Used 65# for HC and 1 band on dips.
Completed 4 rounds plus 15 HC, 12 Dips, and 16 Sit-ups. Almost completed that 5th round....
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
Used 65# for HC and 1 band on dips.
Completed 4 rounds plus 15 HC, 12 Dips, and 16 Sit-ups. Almost completed that 5th round....
Tuesday, June 9, 2009
Backsquat 7 x 3
WOD (Alternate)
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments
95,105,115,125,135,145,150x2
I think that's right. I might be off by 5# somewhere in the middle. Still no where near my old max of 165. :( And I'm not freaking believing that tomorrow's WOD is Backsquat. Really?!
Guess I'll be doing alternate again. LOL!
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments
95,105,115,125,135,145,150x2
I think that's right. I might be off by 5# somewhere in the middle. Still no where near my old max of 165. :( And I'm not freaking believing that tomorrow's WOD is Backsquat. Really?!
Guess I'll be doing alternate again. LOL!
Monday, June 8, 2009
Rest Day with a little Yoga
Today was a rest day but I took a Yoga class at the Y. Very relaxing! And my sore muscles feel so much better. Definately need to do this more often. :)
Sunday, June 7, 2009
Thrusters & Double Unders
WOD
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments.
First let me start off by asking WHAT'S WITH THE 5 ROUNDS LATELY?! Seriously, I was done at 3.
Anyway, used 55# for Thursters and actually did Double Unders for the 1st time EVER!! I've tried them in the past and usually only do a couple and the rest are singles x 2. My time sucked, but my body can feel it so I guess that is what matters.
Time: 34:29
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments.
First let me start off by asking WHAT'S WITH THE 5 ROUNDS LATELY?! Seriously, I was done at 3.
Anyway, used 55# for Thursters and actually did Double Unders for the 1st time EVER!! I've tried them in the past and usually only do a couple and the rest are singles x 2. My time sucked, but my body can feel it so I guess that is what matters.
Time: 34:29
Saturday, June 6, 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 BP.
My numbers were: 11/15, 10/12, 7/10, 7/8, 7/8 = 42/53
Numbers were a lot lower today than my usual Lynne. Need to start incorportating pullups in workout everyday to work on my grip. That's what's getting me...I'm not tired, just can't hang on.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Used 65# for BP.
My numbers were: 11/15, 10/12, 7/10, 7/8, 7/8 = 42/53
Numbers were a lot lower today than my usual Lynne. Need to start incorportating pullups in workout everyday to work on my grip. That's what's getting me...I'm not tired, just can't hang on.
Friday, June 5, 2009
Deadlift
WOD
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Don't remember sequence, but I ended with 195. Tried for old PR of 205, but didn't happen.
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Don't remember sequence, but I ended with 195. Tried for old PR of 205, but didn't happen.
Tuesday, June 2, 2009
Overhead Squat
WOD
Overhead Squat 5-5-5-5-5 reps
Post loads to comments.
21-31-36-41-46-50x1-55x1-60x1-65x1-70x1
Overhead Squat 5-5-5-5-5 reps
Post loads to comments.
21-31-36-41-46-50x1-55x1-60x1-65x1-70x1
Monday, June 1, 2009
Kelly
WOD (Saturday)
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Well, it's Monday and I'm finally doing Saturday's WOD. I'm glad I did it, too. I was dreading it...put it off for 2 days.
I used 10# ball and 24" box. My time was 35:31. Not too bad, I don't think.
I think this was just the workout to kick my butt in gear. Hopefully from here on out I won't be and feel like a slacker!
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Well, it's Monday and I'm finally doing Saturday's WOD. I'm glad I did it, too. I was dreading it...put it off for 2 days.
I used 10# ball and 24" box. My time was 35:31. Not too bad, I don't think.
I think this was just the workout to kick my butt in gear. Hopefully from here on out I won't be and feel like a slacker!
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