15 burpees
1 kb swing 1pd
14 burpees
2 kb swing
......
2 burpees
14 kb swing
1 burpee
15 kb swing
Tuesday, March 27, 2012
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!
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 22, 2012
Back Squat 3x5
45x5
95x5
135x3
155x5
155x5
155x5
4 RFT:
400m run
30 sit-ups
15 pull-ups
19:01
45x5
95x5
135x3
155x5
155x5
155x5
4 RFT:
400m run
30 sit-ups
15 pull-ups
19:01
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
Monday, March 19, 2012
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
Sunday, March 18, 2012
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.
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??
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 :)
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
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#
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!
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 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.
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 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
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
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.
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
Run 200M
30 DU
20 wall balls
10 push ups
3 full rounds + 200M run + 23 DU
Strict pull-ups
6-6-6
Subscribe to:
Posts (Atom)