Lift
For time:
15 KB Swings, 1 pood
1 Burpee
14 KB Swings
2 Burpees
...
1 KB Swing
15 Burpees
15:41
Later, ran 3 miles outside. Home to 144th and Maple to 150th and back home. Tried to just go slow. I'm bad at that. Ended up doing intervals with rest between. Was a nice run.
Saturday, March 31, 2012
Thursday, March 29, 2012
Friday 03/30/12
Front Squat
3 x 5 @ 95#
10 minute AMRAP of:
5 TTB
10 Push-ups
15 Squats
Did 6 full rounds + 15 Squats + 5 TTB. Started at Squats b/c equipment shortage at Urban.
Later...
5 RFT of:
5 Tire flips, Baby Bear
200m run
20 Walking Lunges
20 Sit-ups
13:54
1-2:49
2-2:44
3-2:47
4-2:49
5-2:45
3 x 5 @ 95#
10 minute AMRAP of:
5 TTB
10 Push-ups
15 Squats
Did 6 full rounds + 15 Squats + 5 TTB. Started at Squats b/c equipment shortage at Urban.
Later...
5 RFT of:
5 Tire flips, Baby Bear
200m run
20 Walking Lunges
20 Sit-ups
13:54
1-2:49
2-2:44
3-2:47
4-2:49
5-2:45
Tuesday, March 27, 2012
Thursday 03/29/12
Five RFT of:
50 Double Unders
Rest 2:00 between rounds
Total time: 17:31
1- 1:50
2- 1:57
3- 1:52
4- 1:43
5- 2:05
Rounds 3-5 I had to turn my phone "on" to hit the timer button. ARGH! Anyway, it was only a few seconds difference. I got the HSPU's and the Deadlifts continuously, but the DU's not so much.
9 Handstand Push ups (Touched 2 x 15# and 1 x 10# bumper)
15 Deadlifts @ 50% of 1RM (Used 113#)50 Double Unders
Rest 2:00 between rounds
Total time: 17:31
1- 1:50
2- 1:57
3- 1:52
4- 1:43
5- 2:05
Rounds 3-5 I had to turn my phone "on" to hit the timer button. ARGH! Anyway, it was only a few seconds difference. I got the HSPU's and the Deadlifts continuously, but the DU's not so much.
Wednesday 03/28/12
Swim:
6 x 100y, on the 3:00
We finished each swim with about 1:37-1:34 left, so swim times were 1:23 - 1:26 for each 100. Not bad for the first swim in a MONTH b/c my goggles were in my car in Lincoln. ARGH!
"Del"
For Time:
25 Burpees
Run 400 meters with a 14 pound medicine ball
25 Weighted pull-ups with a 14 pound dumbbell (Did unweighted)
Run 400 meters with a 14 pound medicine ball
25 Handstand push-ups (Touched 2 x 15# bumpers and 1 x 10# bumper)
Run 400 meters with a 14 pound medicine ball
25 Chest-to-bar pull-ups (Did regular)
Run 400 meters with a 14 pound medicine ball
25 Burpees
21:48
6 x 100y, on the 3:00
We finished each swim with about 1:37-1:34 left, so swim times were 1:23 - 1:26 for each 100. Not bad for the first swim in a MONTH b/c my goggles were in my car in Lincoln. ARGH!
"Del"
For Time:
25 Burpees
Run 400 meters with a 14 pound medicine ball
25 Weighted pull-ups with a 14 pound dumbbell (Did unweighted)
Run 400 meters with a 14 pound medicine ball
25 Handstand push-ups (Touched 2 x 15# bumpers and 1 x 10# bumper)
Run 400 meters with a 14 pound medicine ball
25 Chest-to-bar pull-ups (Did regular)
Run 400 meters with a 14 pound medicine ball
25 Burpees
21:48
Tuesday 03/27/12
Bike:
5 x 4:00 on, 3:00 off. Covered about 9 miles at Urban.
"Helen"
3 RFT of:
400m run
21 KB Swings, 1 pood
12 Pull-ups
11:34 Major PR, but did pull-ups on the bars by the door, so I skipped a trip across the gym (there and back) 2 times. That could be part of it.
5 x 4:00 on, 3:00 off. Covered about 9 miles at Urban.
"Helen"
3 RFT of:
400m run
21 KB Swings, 1 pood
12 Pull-ups
11:34 Major PR, but did pull-ups on the bars by the door, so I skipped a trip across the gym (there and back) 2 times. That could be part of it.
Sunday, March 25, 2012
Sunday 03/25/12
"Kelly"
5 RFT of:
400m run
30 Box Jumps, 18"
30 Wallballs, 14#
37:12
1-6:20
2-6:23
3-7:32
4-8:59
5-7:59
I believe this is the first time I've done this WOD prescribed. Last time I used a 9-10# ball, and my time was around 35 minutes. I nearly passed out several times after the WOD today, and my ears were popping like crazy in round 4 and 5. Probably too tired/not enough food from getting home around midnight from AZ last night, then getting up at 6:00, which is like 4:00 am AZ time.
5 RFT of:
400m run
30 Box Jumps, 18"
30 Wallballs, 14#
37:12
1-6:20
2-6:23
3-7:32
4-8:59
5-7:59
I believe this is the first time I've done this WOD prescribed. Last time I used a 9-10# ball, and my time was around 35 minutes. I nearly passed out several times after the WOD today, and my ears were popping like crazy in round 4 and 5. Probably too tired/not enough food from getting home around midnight from AZ last night, then getting up at 6:00, which is like 4:00 am AZ time.
Friday, March 23, 2012
Friday 03/23/12
In AZ at CrossFit Purgatory!
7 minute AMRAP of:
3 Thrusters, 63#
3 CTB Pull-ups
6 Thrusters
6 Pull-ups (3 were CTB)
9 Thrusters
9 Pull-ups (3 were CTB)
12 Thrusters
12 Pull-ups (3 were CTB)
7 Thrusters (was going for 15...)
7 minute AMRAP of:
3 Thrusters, 63#
3 CTB Pull-ups
6 Thrusters
6 Pull-ups (3 were CTB)
9 Thrusters
9 Pull-ups (3 were CTB)
12 Thrusters
12 Pull-ups (3 were CTB)
7 Thrusters (was going for 15...)
Thursday 03/22/12
In AZ, at CrossFit Purgatory!
15 minute AMRAP of:
15 Thrusters, 63#
30 DU's
4 full rounds + 11 Thrusters
15 minute AMRAP of:
15 Thrusters, 63#
30 DU's
4 full rounds + 11 Thrusters
Wednesday, March 21, 2012
Wednesday 03/21/12
In AZ:
10 RFT of:
1 hill run (VERY STEEP driveway)
5 Same Leg Lunges, alternate legs each round
5 Push-ups
5 Box Jumps, 14"
20 DU's
Total time: 17:53
1-1:31 (started at bottom of hill, no transition time)
2-1:53
3-1:51
4-1:49
5-1:48
6-1:47
7-1:46
8-1:50
9-1:48
10-1:49
10 RFT of:
1 hill run (VERY STEEP driveway)
5 Same Leg Lunges, alternate legs each round
5 Push-ups
5 Box Jumps, 14"
20 DU's
Total time: 17:53
1-1:31 (started at bottom of hill, no transition time)
2-1:53
3-1:51
4-1:49
5-1:48
6-1:47
7-1:46
8-1:50
9-1:48
10-1:49
Tuesday, March 20, 2012
Tuesday 03/20/12
In AZ:
15 minute AMRAP of:
7 Push-ups
14 Squats
28 DU's
Completed 9 rounds plus 5 push-ups. Alllltiiiituuuude. And Cheetos.
15 minute AMRAP of:
7 Push-ups
14 Squats
28 DU's
Completed 9 rounds plus 5 push-ups. Alllltiiiituuuude. And Cheetos.
Thursday, March 15, 2012
Wednesday, March 14, 2012
Thursday 03/15/12
Agility
L sits (h sits, really)
For time, with each round starting on the 4:00:
20 1-Arm DB HPS (10 each arm, broken up as you choose), 35# (I used 30#)
20 Goblet Squats, 35# (I used 30#)
1 lap around CHS front parking lot
My times were just over 3:00 each round.
Wednesday 03/14/12
18 Minute AMRAP:
15 Box Jumps, 18"
12 Push Press, 80# (Did 75#)
9 TTB
5 full rounds + 15 Box Jumps + 12 Push Press + 2 TTB. I tweaked my neck in the first round, during which I was using 80#. SO...I changed the weights.
15 Box Jumps, 18"
12 Push Press, 80# (Did 75#)
9 TTB
5 full rounds + 15 Box Jumps + 12 Push Press + 2 TTB. I tweaked my neck in the first round, during which I was using 80#. SO...I changed the weights.
Tuesday, March 13, 2012
Tuesday 03/13/12
Bike
8:00, 7:00, 6:00, 5:00. Rest 3:00 between.
Rode about 11-12 miles on spin bike.
Possibly:
Long Tabata
8 rounds of :30 on, :20 off of each of the following:
Push-ups, 65 (10 more than last time)
Sit-ups, 142 (161 last time...this time I was outside, a SLIGHT uphill)
Squats, 169 (159 last time)
Record total reps, 376
Last time I did this I did pull-ups first. My back is pretty messed up still, and the sit-ups affect that at little.
8:00, 7:00, 6:00, 5:00. Rest 3:00 between.
Rode about 11-12 miles on spin bike.
Possibly:
Long Tabata
8 rounds of :30 on, :20 off of each of the following:
Push-ups, 65 (10 more than last time)
Sit-ups, 142 (161 last time...this time I was outside, a SLIGHT uphill)
Squats, 169 (159 last time)
Record total reps, 376
Last time I did this I did pull-ups first. My back is pretty messed up still, and the sit-ups affect that at little.
Saturday, March 10, 2012
Sunday 03/11/12
For time:
50 Squats
40 Push-ups
30 KB Swings, 1 pood
20 Power Cleans, 63#
10 L Pull-ups (Subbed Strict Pull-ups - wowsa)
20 Barbell Shoulder to Overhead, 63#
30 Burpees
40 Wallballs, 14#
50 Sit-ups
21:27 After the squats my legs were wobbly. After the push-ups my arms were wobbly. After the strict pull-ups my arms and abs were DONE. I don't know that I've EVER taken that long to do 30 Burpees or 40 Wallballs. Argh!
50 Squats
40 Push-ups
30 KB Swings, 1 pood
20 Power Cleans, 63#
10 L Pull-ups (Subbed Strict Pull-ups - wowsa)
20 Barbell Shoulder to Overhead, 63#
30 Burpees
40 Wallballs, 14#
50 Sit-ups
21:27 After the squats my legs were wobbly. After the push-ups my arms were wobbly. After the strict pull-ups my arms and abs were DONE. I don't know that I've EVER taken that long to do 30 Burpees or 40 Wallballs. Argh!
Friday, March 9, 2012
Friday 03/09/12
Bike
3 x 8 minutes, rest 2:00 between.
Covered a total of 10.5 miles on spin bike.
21-18-15-12-9-6-3 reps for time of:
Pull-ups
Wallballs, 14#
12:27
3 x 8 minutes, rest 2:00 between.
Covered a total of 10.5 miles on spin bike.
21-18-15-12-9-6-3 reps for time of:
Pull-ups
Wallballs, 14#
12:27
Thursday 03/08/12
15-10-5 Burpees
30-20-10 OH Reverse Alternating Lunges, 25#
45-30-15 Sit-ups
1 Down-back in CHS hallway
10:17
I did this alone and didn't feel like it, and it wasn't great. Boo.
30-20-10 OH Reverse Alternating Lunges, 25#
45-30-15 Sit-ups
1 Down-back in CHS hallway
10:17
I did this alone and didn't feel like it, and it wasn't great. Boo.
Tuesday, March 6, 2012
Tuesday 03/07/12
"Helling"
3 RFT of:
Run 400m
21 KB Swings, 1 pood
52 DU's
Becky named it. I decided my arms were too sore to do pull-ups, so instead of Helen, she suggested DU's and naming it Helling. Fun! So, I decided to "double" the KB Swings and do 52 DU's...except I'm silly and that's not double. Sigh...Time was 14:03.
1-4:28
2-4:47
3-4:48
My pants kept falling down, too. Annoying. Ran outside though, b/c it was a GORGEOUS day. Woot!
3 RFT of:
Run 400m
21 KB Swings, 1 pood
52 DU's
Becky named it. I decided my arms were too sore to do pull-ups, so instead of Helen, she suggested DU's and naming it Helling. Fun! So, I decided to "double" the KB Swings and do 52 DU's...except I'm silly and that's not double. Sigh...Time was 14:03.
1-4:28
2-4:47
3-4:48
My pants kept falling down, too. Annoying. Ran outside though, b/c it was a GORGEOUS day. Woot!
Tuesday 03/07/12
Run
4 x 800m on treadmill at 1% incline, rest :90 between each.
Total: 20:11
1-4:01
2-3:55
3-3:50
4-3:54
This is the furthest I've run since hurting my ankle. It wasn't impressive, other than it was further than I've gone in a long time. I still feel like a hippo on the treadmill. The last one was just brutal, but I finished it!
4 x 800m on treadmill at 1% incline, rest :90 between each.
Total: 20:11
1-4:01
2-3:55
3-3:50
4-3:54
This is the furthest I've run since hurting my ankle. It wasn't impressive, other than it was further than I've gone in a long time. I still feel like a hippo on the treadmill. The last one was just brutal, but I finished it!
Monday, March 5, 2012
Monday 03/06/12
Bike
7 x 3:00 on, 1:00 off on the spin bike. Totaled just under 10 miles, but some of that was recovery spin. Good one.
7 x 3:00 on, 1:00 off on the spin bike. Totaled just under 10 miles, but some of that was recovery spin. Good one.
Sunday, March 4, 2012
Sunday 03/05/12
"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
12 full rounds plus 5 pull-ups, 10 push-ups, 2 squats.
PR!
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
12 full rounds plus 5 pull-ups, 10 push-ups, 2 squats.
PR!
Saturday, March 3, 2012
Saturday 03/04/12
Press
3 x 5 @ 65#
Felt very weak. Back is hurty.
5 RFT of:
15 TTB
15 Box Jumps, 18"
30 DU's
12:46
3 x 5 @ 65#
Felt very weak. Back is hurty.
5 RFT of:
15 TTB
15 Box Jumps, 18"
30 DU's
12:46
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