June 19, 2012

Overhead Squat 3x5
33x5
53x5
63x3
83x5
83x5
83x5

This was very challenging!!!

Strict pull-ups 4x5

8 RFT:
5 pull-ups
15 squats
20 sit-ups
10:40

This was going to be 8 rds of Cindy, but my wrist was bothering me after overhead squatting so push-ups were out.  Also, I would like to point out my excellent programming of doing a metcon with pull-ups and squats after I did overhead squats and pull-ups.  Sheesh!

June 18, 2012

Rest Day.  For real this time (yesterday was supposed to be one, but 1 hour of yoga was definitely work).

June 17, 2012

Yoga Rocks the Park @ Midtown Crossing.

Very challenging.  Very hot.  Very good for me.

June 16, 2012

Ugh....lots of days on!  I'm tired!

4 RFT:
10 burpee box jumps
15 KTE
20 Wallball-14#
17:21

June 15, 2012

Back Squat 3x5
45x5
65x5
115x3
135x5
135x5
135x5

3 Rounds:
1 min burpees       18        18        17
Rest :30
1 min sit-ups         40        39        38
Rest :30
1 min squats          47        47        46
Rest 1:00

June 14, 2012

Pull-up work

4x4
Rest 3:00 between each set

15 min AMRAP
7 front squat 65#
7 push press 65#
7 burpees
20 DU

June 13, 2012

"Tosh"

3 Rounds

Run 200, 400, 600 

Rest equals run time between each

1                       2                     3

:51                   :50                  :50

1:47                1:47                1:52

2:47                2:47                2:52

June 12, 2012

Deadlift 3-3-3-1-1-1

65x3
95x3
135x3
145x3
155x3
165x1
175x1
180x1

3RFT
25 box jumps
25 KB swings--1pd
400M run
16:24

June 11, 2012

Rest day

June 10, 2012

Warrior Dash!!!!

40ish minutes

Saturday 6/9/12

Press 3x5
33x5
53x5
63x5
63x5
63x5

21-15-9
Front squat 53#
Burpees
Pull-ups
11:38

Here goes:

6/7/12

Back Squat 3x5
33x5
53x5
83x3
103x5
103x5
103x5
Oy.  A bit embarassed by this one, but didn't want to overdo it, and I've lost a lot of strength!

Baseline Metcon:
200M run
15-12-9
Squats
Push-ups
Pull-ups
200M run
8:02


Evening bike--15 or so miles

No posts for quite awhile. I haven't forgotten. I just haven't worked out! After my workout on March 27, my chest felt funny....kinda heavy. By Sunday, I couldn't stop coughing and was running a fever. Bronchitis. It knocked me out for a week. Then I woke up with a sore rib area. It hurt enough to not be able to work out, but not bad enough to go to the dr. Until one evening when I was reaching up into a cabinet,coughed, and felt a pop and a lot of pain. Broken rib. Several weeks, pain meds, and little working out (some running here and there), and I'm now thinking I'm healed enough to start working out again. The pain is mostly gone and now it just feels...tight. That's the best way I can think of to describe it. So, I'm nervous, but I'm going to start back up again. Slowly. Which is very hard tor me. Still going to focus on running and biking, but going to start to integrate other crossfit stuff too.

March 27, 2012

Overhead squat 3x5

15 burpees

1 kb swing 1pd

14 burpees

2 kb swing

......

2 burpees

14 kb swing

1 burpee

15 kb swing

March 26, 2012

5 RFT:
10 Turkish get-ups 20#
Run 400M
20:51

March 25, 2012

Rest Day

March 24, 2012

"Morrison"
50-40-30-20-10
Wallballs 14#
Box jumps 18"
KB swings 1pd

32:19

This was a funny one.  I was going to do a different WOD, but showed up to the school with only cycling shoes and weightlifting shoes--oops!  So, I found a workout that I could do in weightlifting shoes.  This was great for everything but the box jumps--felt like I had 5 pound weights on my feet!

March 23, 2012

LSD run.  Didn't even time it or keep track of distance.  Just ran.

March 22, 2012

Back Squat 3x5
45x5
95x5
135x3
155x5
155x5
155x5

4 RFT:
400m run
30 sit-ups
15 pull-ups

19:01

March 21, 2012

Rest day

March 20, 2012

Run:

Warm-up:  7:08

1st sprint:  1:40

2nd sprint:  1:45

3rd sprint:  1:43

4th sprint:  1:54

Cool down:  6:35

Total time (with 1:1 rests between sprints):  27:50

March 19, 2012

So sore from Tabata yesterday. Not looking forward to tomorrow. But, I had to do something, so here goes... 5 RFT: 10 wall balls 14# 10 pull ups 10 kb swings 1 pd 10:42

March 18, 2012

Long Tabata

8 rounds of :30 on and :20 off of:

Push ups:  20      16      12      11      10      10      9      9          Total = 97

Sit ups:     20      21      20      21      21      20      20      20       Total = 163

Squats:     24      25      24      23      22      22      22      21       Total = 183

                                                                                              Grand total = 443 

                                                                                              5 more than last time!

**Note to self because I can NEVER remember this:  Do 8 rounds of push-ups, then 8 rounds of sit-ups, then 8 rounds of squats.

**All exercises are done to CrossFit standards.  Push-ups are chest-to-ground, squats "break parallel" with the thigh, meaning you go slightly lower than a 90 degree angle.

Days off

Due to crazy schedules, March 16 and 17 are rest days.

March 15, 2012

"Nancy"

5 RFT:
15 overhead squats 65#
Run 400M

13:20.  Not my best time.  Not entirely sure why.  Did this one outside and thinking maybe the 80+% humidity that day played a factor??

March 13, 2012

Run to telephone pole on Military.  Sprint between poles with a 1:1 recovery.  Run home

This was an interesting one because 1)Military is very hilly and 2)This day was very windy and 80+degrees outside.  Tough one.  Sprints were approx 1:45 depending on which way I was going :)

March 12, 2012

Press 3x5
45x5
55x5
75x3
87.5x5
87.5x5
87.5x5

*********PR***********

21-18-15-12-9-6-3
Pull-ups
Wall balls 14#

13:33

NOT SURE WHEN THIS WAS

Forgot to bring my notebook one day so I wrote it on a random sheet of paper and then found it later.

Back Squat 3x5
45x5
95x5
145x3
170x5
170x5
170x5

**********PR***********

Strict pull-ups:
6-6-6

15 min AMRAP:
10 TTB
10 burpees
10 KB swings 1pd
10 wall balls 14#

March 8, 2012

Overhead Squat 3x5
45x5
75x5
95x3
110x5
110x5
110x5

50-40-30-20-10
KB swings 1 pd
squats
DU

18:02.  That's a lot of kettlebell swings!

March 10, 2012

Bike 15 miles.  33ish minutes.

March 6, 2012

Deadlift 3-3-3-1-1-1
95x3
135x3
175x3
185x3
195x3
200x1
205x1
210x1

Run 400M
100 back ext
100 sit-ups
Run 400M

14:04.  As prescribed, you are allowed to break up the back ext and sit-ups into mini-rounds, so I did 25 of each at a time.

March 4, 2012

LSD run:  37:25

Sometimes I just need an LSD run.

March 3, 2012

Press 3x5
65x5
85x5
85x5
85x5

5 RFT:
15 TTB
15 box jumps 18"
30 DU

13:29

March 2, 2012

Overhead Squat 3x5

45x5
65x5
85x3
110x5
110x5
110x5

4 RFT:
8 front squat 95#
16 push-ups
24 sit-ups

9:59

February 27, 2012

Deadlift 5-3-2-2

45x5
95x3
135x5
175x5
185x3
195x2
205x2

4 RFT:
50 DU
25 sit-ups
10 KTE
5 Overhead Squat 75#

13:30

February 25, 2012

"Chippin Wood"
25 Wall ball 14#
25 box jumps 18"
50 yard farmer carry (1.5 pd kettlebell)
25 dumbbell push press 30#
25 pull-ups
50 yard overhead walking lunge (25# plate)
25 KB swings 1pd
12 dips
25 pull-ups
200M run

19:00 exactly.  Good one.

February 24, 2012

15 min AMRAP:

Run 200M
30 DU
20 wall balls
10 push ups

3 full rounds + 200M run + 23 DU

Strict pull-ups
6-6-6

February 21, 2012

Back Squat 3x5

45x5
65x5
95x5
145x3
170x5
170x5
170x5

*************PR**************

REST DAY!

February 19, 2012

"Barbara"

5 rounds:
20 pull-ups
30 push ups
40 sit ups
50 squats

Rest 3 min. between rounds

Round 1:  5:04
Round 2:  5:31
Round 3:  6:10
Round 4:  6:16
Round 5:  6:42

This was a hard one!!!!  I was surprised at how hard push ups got in the last few rounds!

February 18, 2012

Press 3x5
45x5
65x3
85x5
85x5
85x5

For Time:
Run 200m
18 burpees
50 squats
Run 400m
14 burpees
50 squats
Run 800m
10 burpees
50 squats
17:29

Note:  This WOD originally was posted on CrossfitWest and included power cleans.  Since my last few metcons had already involved these, I subbed burpees and doubled the power clean #.

February 17, 2012

Overhead Squat 3x5
45x5
65x5
85x5
110x5
110x5
110x5
***********PR************

2 RFT:
20 pull-ups
20 box jumps 18"
20 pwr cleans 75#
20 sit-ups
20 push-ups

12:24

The 2 rounds on this one threw me off.  It was harder than I thought it would be.

February 16, 2012

Rest day

February 15, 2012

Run--OUTSIDE!!!!!

Run from house out onto Military to the road closed block, back to state, back to road closed block, back home.

30:34

February 14, 2012

4 RFT:

8 Pwr clean 75#
16 Wall ball 14#
24 DU

12:12.

February 13, 2012

Back Squat 3x5

45x5
95x5
135x3
167.5x5
167.5x5
167.5x5

3 rounds:
                                                        1      2      3
45 sec push-ups                             24     17    16
45 sec rest
45 sec KB swing 1pd                     23     23     23
45 sec rest
45 sec DU                                     51     51     46
45 sec rest

February 11, 2012

3 RFT:

10 Pwr clean 65#
20 Pull-ups
10 Front squat 65#
20 KTE
10 HSPU (25# bumper plate + 5# plate)
20 Box jumps 18"

23:37.  Good one---wasn't really expecting it to be that intense since I only did 65#.

February 9, 2012

3 RFT:
10 push-ups
20 burpees
30 squats

10:06.  Did this one in my family room downstairs.  Yay for at-home workouts!

February 6, 2012

Overhead Squat 3x5
45x5
65x5
85x3
105x5
105x5
105x5

Strict pull-ups
6-6-5

15 min AMRAP (as many rounds as possible):
10 TTB
10 burpees
10 KB swing 1pd
10 Wall balls 15#

I'm a dork.  It seems I forgot to write in the number of rounds I got.  Sigh.

Back Squat 3x5

45x5
95x5
135x5
167.5x5
167.5x5
167.5x5

Technically a PR.  But this is what I squatted the last time I squatted.  But it was so long ago that I didn't feel comfortable going up from that.  So I did it again.  And felt like I could've done more when I was doing it.

5 RFT:
12 Wall balls 14#
12 TTB

8:26
Not bad.  Was able to do the first set of wall balls continuous...which has never happened before.  Wall balls must hit a 10 ft target.

Finally!!!!

It's fairly lame, but it was 69 degrees outside when I got home from school today and I couldn't bear to go back inside into a weight room.  So, I decided to run...IN SHORTS AND A T-SHIRT!!!  My time was limited due to sun, the need to walk the dog, go grocery shopping and get my car washed...not to mention that I'm TIRED.  Was exhausted by the time I got home last night and woke up every hour for unknown reasons.  So, my goal today was...to do it :)

So, I did an LSD run.  Out and back on Military to 144th.  It's SO hilly!  I'm pretty sure that there is no flat ground on that run.

Total time:  27:27
Out:  12:31
Back:  12:56

Ugh...it's been so long!

Well, sickness (and death, but not my own) got the better of me last week.  I'm now fairly certain I had Influenza A, which would explain a lot.  So...here goes...

1/18---Rest day.  Wednesdays are always rest days as I'm at praise band rehearsal most of the night
1/19---Rest day.  Weight room at school not available and bad weather outside
1/20---Starting to get sick...no working out
1/21---Not feeling well, but worked out anyway...

Back squat 3x5
45x5
95x5
135x3
167.5x5
167.5x5
167.5x5

12 min EMOM (every minute on the minute)
1 pwr clean-83#
5 CTB pull-ups

1/22---SICK
1/23---SICK
1/24---SICK
1/25---SICK
1/26---Driving to WI
1/27---Grandma Helen's funeral :(
1/28---Time with fam in Sheboygan.  No access to facilities and not nice outside
1/29---Driving to NE by way of Sioux Falls.  Ugh.  Long day

1/17

Overhead Squat 3x5

The Chief

3 power cleans (135/95)
6 pushups
9 squats

AMRAP in 3 minutes

Do 5 cycles with 1 minute rest in between each.

Your score is the total reps accomplished in all 5 cycles. Yes, you’ll have to do some math, but each full round has 18 reps.

1/16/12

Deadlift 3-3-3-1-1-1


95x5
135x3
165x3
175x3
185x3
190x1
195x1
200x1


Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar


9:21

1/15

Rest day!

1/14

Filthy Fifty
50 box jumps 18"
50 jumping pull ups 12" box + 1 mat
50 KB swings 1 pd
50 walking lunge
50 KTE
50 push press 45#
50 back ext
50 wall ball 14#
50 burpees
50 DU

36:12

PRs

Back Squat 3x5
170

Press 3x5
87.5

Deadlift 3-3-3-1-1-1
max = 210

Strict pull-ups 3x8

Overhead Squat 1 rep max


Overhead Squat 3x5
110

The last few weeks...

1/2
Back Squat 3x5
45x5
95x5
135x3
155x5
155x5
155x5

10 pwr cleans 73# 1 ttb (toes to bar)
9                           2
8                           3
7                           4
6                           5
5                           6
4                           7
3                           8
2                           9
1                           10

14:42

1/3
4 RFT:
20 GHD
20 KB swings 1pd
20 Wall balls 14#

16:44

1/4
Overhead Squats 3x5
45x5
65x5
85x5
100x5
100x5
100x5

Deadlift 3-3-3-1-1-1
95x3
135x3
160x3
170x3
180x3
185x1
190x1
195x1

10 min AMRAP
7 pwr snatch 63#
7 push ups
7 KTE

5 rounds

1/6
Back squat 3x5
45x5
95x5
135x5
160x5
160x5
160x5

3 RFT
10 burpees
20 lunges
30 DU (double unders)

6:30

1/7
3 RFT
15 OHS 73#
15 pull ups
15 rack to overhead 73#
15 KTE
15 Hang pwr cleans 73#
15 burpees

28:12

1/8
Run 4x400
run time:rest time  1:1
1:45
1:45
1:49
1:57

1/9
Press 3x5
45x5
65x5
87.5x5
87.5x5
87.5*5

Overhead Squat 3x5
45x5
75x5
105x5
105x5
105x5

13 min AMRAP
50 KB 1 pd
then
3 pwr cleans 85#
5 pull ups
7 push ups
10 squats

6 rounds + 3 pwr cleans + 5 pull ups + 2 push ups

1/10
Back squat 3x5
45x5
95x5
135x3
165x5
165x5
165x5

5 RFT
20 DU
20 sit ups

5:17

1/12
Bench 3x5
45x5
65x5
85x3
100x5
100x5
100x5

5 RFT:
Row 300M
10 HSPU (hand stand push ups)
20 KB 1 pd
30 DU

23:00

1/13
5 RFT:
9 push press 65#
12 KB 1 pd
15 box jumps-18"

10:44