21,15,9
Deadlift: 135
Box Jump: 20 lb Med Ball
Time: 7:09
Hands were torn apart to I elected to do this workout instead. Great WOD. First time I did over #95 on deadlift for a workout like this. Really happy about that.
Thursday, March 26, 2009
Wednesday, March 25, 2009
Tuesday, March 24, 2009
300
50 (jumping pull ups)
50 Dead lift (95#)
50 Push Ups
50 Box Jump (24")
50 Knees to Elbows
50 Clean and Jerk w/Kettle Bell
50 Jumping Pull Ups
Time: 22:03
Really excited that I did real push ups the whole time. I liked the WOD. It was a tough one!
50 Dead lift (95#)
50 Push Ups
50 Box Jump (24")
50 Knees to Elbows
50 Clean and Jerk w/Kettle Bell
50 Jumping Pull Ups
Time: 22:03
Really excited that I did real push ups the whole time. I liked the WOD. It was a tough one!
Monday, March 23, 2009
Front Squat 3,3,3,3,3
105 x3
115x3
135x3
145x3
155x3
Did same as last time. I probably could have done a little more. Need to start at higher weight in beginning next time.
115x3
135x3
145x3
155x3
Did same as last time. I probably could have done a little more. Need to start at higher weight in beginning next time.
Saturday, March 21, 2009
Nifty Fifty
1 lap
10 cleans (95#)
l lap
10 pull-ups(slow jumping)
1 lap
10 clean jerk (95#)
1 lap
10 box jumps
1 lap
10 burpees
1 lap
Time: 7:55
10 cleans (95#)
l lap
10 pull-ups(slow jumping)
1 lap
10 clean jerk (95#)
1 lap
10 box jumps
1 lap
10 burpees
1 lap
Time: 7:55
Thursday, March 19, 2009
3,3,3,3,3 OHS
65#
75#
85#
95#
105#
115(x1)
Goal: to get 115#(x3) next time we do the workout. Finished at 95# last time so really happy with the improvement!
Also, back on Zone in full force. Been slacking here and there the past two weeks.
75#
85#
95#
105#
115(x1)
Goal: to get 115#(x3) next time we do the workout. Finished at 95# last time so really happy with the improvement!
Also, back on Zone in full force. Been slacking here and there the past two weeks.
Tuesday, March 17, 2009
Murph
WOD:
1 mile (13 laps)
300 Squats
200 Push Ups- After 50, went to my knees
100 Pull ups- Jumping
1 Mile (13 Laps)
Time: 45:15
WOW!!! This was tough. I am so happy I finished it. I had to go in the morning and the morning class had a special WOD today so I had to do it alone.
I split everything up. Did 4 sets of 25 (squats, push ups, pull-ups), Then 4 sets (50 squats, 25 push ups). I think my plan worked and it really helped me mentally. Instead of focusing on those big numbers I was focusing on reps of 25 and 50. The running was fine for me. The first half of the last mile was tough..just kept telling myself that I couldn't walk!!! Eventually, I got numb and it got better. LOL
Next time we do this WOD I want to stay up off my knees for all the push ups!
1 mile (13 laps)
300 Squats
200 Push Ups- After 50, went to my knees
100 Pull ups- Jumping
1 Mile (13 Laps)
Time: 45:15
WOW!!! This was tough. I am so happy I finished it. I had to go in the morning and the morning class had a special WOD today so I had to do it alone.
I split everything up. Did 4 sets of 25 (squats, push ups, pull-ups), Then 4 sets (50 squats, 25 push ups). I think my plan worked and it really helped me mentally. Instead of focusing on those big numbers I was focusing on reps of 25 and 50. The running was fine for me. The first half of the last mile was tough..just kept telling myself that I couldn't walk!!! Eventually, I got numb and it got better. LOL
Next time we do this WOD I want to stay up off my knees for all the push ups!
Monday, March 16, 2009
40yds-5-5-30 sec rest- 10 sets
40 yard Shuttle Run
5 Box Jumps (Med)
5 Burpees
30 sec rest on stomach between sets.
Time: 12:44
I liked this workout. Would have loved it if we had something else besides burpees! I hate those things.
5 Box Jumps (Med)
5 Burpees
30 sec rest on stomach between sets.
Time: 12:44
I liked this workout. Would have loved it if we had something else besides burpees! I hate those things.
Wednesday, March 11, 2009
Tuesday, March 10, 2009
Jackie
WOD:
1000m row
50 thrusters (45#)
30 pull-ups (jumping-slow)
Time: 10:11
I hate Jackie!!! This workout was crazy hard. Doing the rower and then down thrusters absolutely sucked!! I don't want to see Jackie again for awhile!!
1000m row
50 thrusters (45#)
30 pull-ups (jumping-slow)
Time: 10:11
I hate Jackie!!! This workout was crazy hard. Doing the rower and then down thrusters absolutely sucked!! I don't want to see Jackie again for awhile!!
Monday, March 9, 2009
Clean and Jerk Minute by Minute
WOD:
Complete one clean and jerk in the first minute, 2 clean and jerk in the second min. Continue until you are unable to complete the requisite # of clean and jerks for the round. Use 3/4 body weight or scale to ability
#110-6 rounds in time
Finished round 7 but didn't make it in the minute.
Not a big fan of this workout!
Complete one clean and jerk in the first minute, 2 clean and jerk in the second min. Continue until you are unable to complete the requisite # of clean and jerks for the round. Use 3/4 body weight or scale to ability
#110-6 rounds in time
Finished round 7 but didn't make it in the minute.
Not a big fan of this workout!
Friday, March 6, 2009
Deadlift 1,1,1,1,1,1
Finished with a new PR of #261. Went up 9 pounds from last max. I love this blog. It is great to be able to track improvement. Really keeps me motivated.
Thursday, March 5, 2009
Michael
3 Rounds:
Run 6 Laps
50 Sit-Ups
50 Back-Ext.
Time: 21:22
My back was on FIRE!!! Great WOD though. Hip flexers are a bit sore today!
Run 6 Laps
50 Sit-Ups
50 Back-Ext.
Time: 21:22
My back was on FIRE!!! Great WOD though. Hip flexers are a bit sore today!
Wednesday, March 4, 2009
1500 Meter Row
1500 Meter Row
Time: 6:06
This was a nice change of pace. Felt like I had done 100 leg circuits by the end. I can't believe how draining it was!
Time: 6:06
This was a nice change of pace. Felt like I had done 100 leg circuits by the end. I can't believe how draining it was!
Monday, March 2, 2009
Squat Clean 3,3,3,3,3
Squat Clean: 3,3,3,3,3
1. 95lbs
2. 105lbs
3. 115lbs
4. 125lbs
5. 130lbs
Good WOD. It was fun to work on these since we haven't in awhile. Its funny because I think that technique on these gets better as the weight gets heavier. I guess maybe because its impossible to pick up the heavy weight with your arms so the bend in the arms is easier to fix. I really used my abs alot too. My abs actually felt the most fatigued at the end!
** Also, have to say that I have never appreciated this blog more than on Mon/Thurs. nights when I am so so so bored in class. Like I am right now!!!:)
1. 95lbs
2. 105lbs
3. 115lbs
4. 125lbs
5. 130lbs
Good WOD. It was fun to work on these since we haven't in awhile. Its funny because I think that technique on these gets better as the weight gets heavier. I guess maybe because its impossible to pick up the heavy weight with your arms so the bend in the arms is easier to fix. I really used my abs alot too. My abs actually felt the most fatigued at the end!
** Also, have to say that I have never appreciated this blog more than on Mon/Thurs. nights when I am so so so bored in class. Like I am right now!!!:)
Sunday, March 1, 2009
Sunday Workout
So I went off the zone really bad the past 3 days and I was really sore from the lunge WOD I did on Saturday. Anyway, today I went up to the facility and ran laps and did sit ups. I really just wanted to stretch out and make my self feel better about some horrible eating the past couple days!!!
13 laps (1 mile)
3X15 Sit-ups
3 rounds( didn't keep time)
Looking forward to tomorrows WOD!!My goal is to get back on track and go 7 days in the Zone without a slip up!
13 laps (1 mile)
3X15 Sit-ups
3 rounds( didn't keep time)
Looking forward to tomorrows WOD!!My goal is to get back on track and go 7 days in the Zone without a slip up!
Lunge/Pull-UP/Sit Up
Lunge 100 ft
21 Pull-up
21 Sit -up
(18,15,12,,9,6)
Time: 13:57 (Jumping Pull-ups, really slow on the way down)
Really good Saturday workout! I really like it a lot and felt like I got a lot out of it! My butt is sore today. Think I am going to have to go for a run to loosen up.
21 Pull-up
21 Sit -up
(18,15,12,,9,6)
Time: 13:57 (Jumping Pull-ups, really slow on the way down)
Really good Saturday workout! I really like it a lot and felt like I got a lot out of it! My butt is sore today. Think I am going to have to go for a run to loosen up.
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