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.
Instead of running, I did rowing (500 meters).
Got in 5.5 rounds with pullups of 9, 5, 6, 6, 7 (I think that's right...forgot to write it down).
Last time I did Nicole was 11/19/2008 and I complete 5.5 rounds (with rowing) and kips of 6, 6, 6, 4, 6. So I guess it's a little better. Not much.
Still trying to get my kips back. I don't get tired so much, but my hands really hurt.
Friday, January 30, 2009
Thursday, January 29, 2009
A day behind...
(Yesterday's) WOD
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
65, 75, 80, 85, 90, 95(PR), 97(F)
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
65, 75, 80, 85, 90, 95(PR), 97(F)
Tuesday, January 27, 2009
Rest Day
Today is a rest day for Crossfit, but I did run 2 miles. Doesn't seem like much, unless you know me and how much I dislike running. I made myself run the 2 miles without stopping, however, it was at a snail's pace. In the end, I feel good and energized. Em is taking a nap, but I think I'm going to pass on a nap today.
Monday, January 26, 2009
Backsquat 21
Didn't do either of the workouts today. My abs are entirely too sore from the previous day to do the GHDs. Tried doing clean & jerk, but my left shoulder is hurting from the push press and push jerk a few days ago.
So instead, I did Backsquat 21. My loads were:
65,70,75,80,85,90,95,100,105,110,115,120,125,130,135,140,145,150,155,160(f)
Almost got all 21 in...
So instead, I did Backsquat 21. My loads were:
65,70,75,80,85,90,95,100,105,110,115,120,125,130,135,140,145,150,155,160(f)
Almost got all 21 in...
Sunday, January 25, 2009
Barbara
WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
I can't remember my times, but I know they sucked. First one was at 9 minutes and something, and they only got worse. I've got to figure out why I'm so horrible at cardio...other than the fact that I don't do it very often. LOL! Energy level is way down too. I'm sure a lot of it is my eating. Haven't been that interested in food lately. Just eat something to fill me up and don't really pay attention to it's nutritional value. Ironic thing is that I make sure Em eats right and give her something in each food group at meals, plus try to give her healthy snacks.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
I can't remember my times, but I know they sucked. First one was at 9 minutes and something, and they only got worse. I've got to figure out why I'm so horrible at cardio...other than the fact that I don't do it very often. LOL! Energy level is way down too. I'm sure a lot of it is my eating. Haven't been that interested in food lately. Just eat something to fill me up and don't really pay attention to it's nutritional value. Ironic thing is that I make sure Em eats right and give her something in each food group at meals, plus try to give her healthy snacks.
Saturday, January 24, 2009
"Crossfit Total"
WOD
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Back squat - 165 (PR)
Shoulder Press - 75 (PR)
Deadlift - 205 (PR)
Total: 445
Today was a good day. I needed it too because I have felt so weak lately. Got 3 new PR's. I have been stuck at 72# on SP for so long. It was nice to get over the hump. Also nice to join the 200 club for DL. I felt like I was trailing behind everyone. Thanks, Dymphna for the encouragement. I enjoyed working out with you tonight...sorry if Em and I were distracting for you. You did awesome on that 255 DL! :)
Last time I did CF Total was Oct 25, 2008 and my numbers were:
BS -160
SP - 67
DL - 190
Total: 417
Not as big a jump as we thought, D. That must have been an old # on the board.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Back squat - 165 (PR)
Shoulder Press - 75 (PR)
Deadlift - 205 (PR)
Total: 445
Today was a good day. I needed it too because I have felt so weak lately. Got 3 new PR's. I have been stuck at 72# on SP for so long. It was nice to get over the hump. Also nice to join the 200 club for DL. I felt like I was trailing behind everyone. Thanks, Dymphna for the encouragement. I enjoyed working out with you tonight...sorry if Em and I were distracting for you. You did awesome on that 255 DL! :)
Last time I did CF Total was Oct 25, 2008 and my numbers were:
BS -160
SP - 67
DL - 190
Total: 417
Not as big a jump as we thought, D. That must have been an old # on the board.
Wednesday, January 21, 2009
Alternate
WOD (Alternate)
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments
SP: 55,60,65,70,73(f)
PP: 70,75,80,85,90(x2)
PJ: 70, 75, 80,85(x3, i think)
Once again, feeling very weak! Not sure what my problem is...lack of sleep and eating right I guess. :(
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments
SP: 55,60,65,70,73(f)
PP: 70,75,80,85,90(x2)
PJ: 70, 75, 80,85(x3, i think)
Once again, feeling very weak! Not sure what my problem is...lack of sleep and eating right I guess. :(
Tuesday, January 20, 2009
Mr. Joshua
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
First time in gym since Trey left. Thank you, Michelle for taking Em!!
Time was 41:09 which is almost 4 minutes slower than my last time. Did rowing since it's so cold outside and used 135# for DL.
Workout looked like this:
Five rounds for time of:
Row 500 meters
30 Glute-ham sit-ups (mine were very ugly looking! lol)
135# Deadlift, 15 reps
When I started my goal was to beat my old time of 37:22, but by round 3 my goal shifted to finishing with the 135# I started with on DL. It's amazing what a sick baby, lack of sleep and not working out for almost 2 weeks does to the body. :)
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments
First time in gym since Trey left. Thank you, Michelle for taking Em!!
Time was 41:09 which is almost 4 minutes slower than my last time. Did rowing since it's so cold outside and used 135# for DL.
Workout looked like this:
Five rounds for time of:
Row 500 meters
30 Glute-ham sit-ups (mine were very ugly looking! lol)
135# Deadlift, 15 reps
When I started my goal was to beat my old time of 37:22, but by round 3 my goal shifted to finishing with the 135# I started with on DL. It's amazing what a sick baby, lack of sleep and not working out for almost 2 weeks does to the body. :)
Sunday, January 11, 2009
Alternate WOD
WOD
Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps
Post time to comments.
So obviously no "bodyweight benchpress" for me. Did 50#, which still kicked my butt. My time was 18:something. Last set of BP had me down to singles.
Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps
Post time to comments.
So obviously no "bodyweight benchpress" for me. Did 50#, which still kicked my butt. My time was 18:something. Last set of BP had me down to singles.
Friday, January 9, 2009
Front Squat
WOD
Front Squat 5-5-5-5-5 reps
Post loads to comments.
80,90,100,110,120,125 x 1,130 x 1,135 x 1(PR)
Front Squat 5-5-5-5-5 reps
Post loads to comments.
80,90,100,110,120,125 x 1,130 x 1,135 x 1(PR)
Thursday, January 8, 2009
Yeah right!
WOD
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Not even going to say I attempted today's WOD. Just call me slacker & wuss! We'll just say I worked on my pull-ups and kips. :)
Did 3 rounds of:
3 weighted (10#) kips
5 chin ups
7 kips
Did do a BS workout which I needed cause it's been ages since the last time I did BS.
BSx21
My loads were as follows:
45,50,55,60,65,70,75,80,85,90,95,100,105,110,115,120,125,130,135,140,145,150,155,160(f)
Legs already feeling a little weak. But in a good way!
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Not even going to say I attempted today's WOD. Just call me slacker & wuss! We'll just say I worked on my pull-ups and kips. :)
Did 3 rounds of:
3 weighted (10#) kips
5 chin ups
7 kips
Did do a BS workout which I needed cause it's been ages since the last time I did BS.
BSx21
My loads were as follows:
45,50,55,60,65,70,75,80,85,90,95,100,105,110,115,120,125,130,135,140,145,150,155,160(f)
Legs already feeling a little weak. But in a good way!
Tuesday, January 6, 2009
I'm tired of this weather...aagghh!
WOD
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Post time to comments
Had to do a variation of the workout due to the weather. I actually wouldn't have minded running or the rope climb, but it's cold, wet & nasty outside. I can just see me now...getting to the top of the rope and slipping.
Anyway, my workout was as follows:
Four rounds:
Row 500 m
15 SP (did 1st round, plus 10 of 2nd round with 55#...then had to switch to 45#)
15 Kips
Took me a whopping 38:36. Slow, slow, slow.
Everyone should be able to kick my butt today! LOL
Did CFE (Rowing) with Trey after Em went to bed. Supposed to be 4 rounds but only managed to get 3 rounds in...not too upset by that because 3 rounds was still a really good workout.
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Post time to comments
Had to do a variation of the workout due to the weather. I actually wouldn't have minded running or the rope climb, but it's cold, wet & nasty outside. I can just see me now...getting to the top of the rope and slipping.
Anyway, my workout was as follows:
Four rounds:
Row 500 m
15 SP (did 1st round, plus 10 of 2nd round with 55#...then had to switch to 45#)
15 Kips
Took me a whopping 38:36. Slow, slow, slow.
Everyone should be able to kick my butt today! LOL
Did CFE (Rowing) with Trey after Em went to bed. Supposed to be 4 rounds but only managed to get 3 rounds in...not too upset by that because 3 rounds was still a really good workout.
Monday, January 5, 2009
Hang Power Clean
WOD
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments
My loads were 45,55,65,75,80,85,90(f)
Besides the fact that 90# is really heavy, I couldn't get my elbows up quick enough. Good job, Michelle! I'm glad I got to see you in the gym this morning.
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments
My loads were 45,55,65,75,80,85,90(f)
Besides the fact that 90# is really heavy, I couldn't get my elbows up quick enough. Good job, Michelle! I'm glad I got to see you in the gym this morning.
Sunday, January 4, 2009
HAPPY NEW YEAR!!
WOD
Deadlift 3-3-3-3-3 reps
Post loads to comments.
My loads were 120, 130, 140, 150, 160, 175x1, 185x1, 195(PR)x1
Would not have gotten a new PR if it weren't for my hubby. He was being sweet and putting the weight on. He knew my old PR was 190 so he snuck on another 5#...and I wasn't paying attention. Good thing too! Otherwise I would be stuck at 190.
Also did CF Endurance while Em took a nap.
WOD
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
My times were 1:04, 1:06, 1:04, 1:02, 1:02, 1:02, 1:03, 1:03, 1:03, 1:04
Deadlift 3-3-3-3-3 reps
Post loads to comments.
My loads were 120, 130, 140, 150, 160, 175x1, 185x1, 195(PR)x1
Would not have gotten a new PR if it weren't for my hubby. He was being sweet and putting the weight on. He knew my old PR was 190 so he snuck on another 5#...and I wasn't paying attention. Good thing too! Otherwise I would be stuck at 190.
Also did CF Endurance while Em took a nap.
WOD
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
My times were 1:04, 1:06, 1:04, 1:02, 1:02, 1:02, 1:03, 1:03, 1:03, 1:04
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