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. ??
Wednesday, November 26, 2008
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?! :)
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