WOD:
"Filthy Fifty"
50 20'' box jumps
50 jumping pull ups
50 kettle bell swings
50 walking lunges
50 knees to elbows
50 push press (45#)
50 back ext
50 wall ball (20#)
50 burpee
50 double unders (or 150 regular)
as Rx'd (sud 150 regular jump ropes for double unders)
Time: 30:33
Wow!!! This was rough after Danny and 100 OHS!!! I HATE HATE HATE knees to elbows and burpees...oh but I love the pain!!! :)
Thursday, April 30, 2009
Wednesday, April 29, 2009
Danny
30 box jumps (24" box)
20 Push Press (65#)
30 Pull-ups (Purple Band)
AMRAP: 20 min
2 rounds+box jumps+push press
20 Push Press (65#)
30 Pull-ups (Purple Band)
AMRAP: 20 min
2 rounds+box jumps+push press
Thursday, April 23, 2009
3,3,3 Press, Push Press, Push Jerk
Press: 65,75,85
Push Press: 85, 95,100
Push Jerk: 105,115,125
Warm Up Mile: 7:46
Nice WOD!
Push Press: 85, 95,100
Push Jerk: 105,115,125
Warm Up Mile: 7:46
Nice WOD!
Tuesday, April 21, 2009
The Chief(From Thursday)
Did this WOD last Thursday:
3 Cleans
6 Push-ups
9 Squats
3 Min./5 rounds
(95# Cleans)
1st: 5
2nd: 5
3rd: 4
4th: 4
5th: 4
Good WOD. I could have pushed myself a bit more. I stopped on a few rounds after I completed a round with like 45sec to 1 min left. After 4 straight days of WOD's I am just glad I made it to workout! :)
3 Cleans
6 Push-ups
9 Squats
3 Min./5 rounds
(95# Cleans)
1st: 5
2nd: 5
3rd: 4
4th: 4
5th: 4
Good WOD. I could have pushed myself a bit more. I stopped on a few rounds after I completed a round with like 45sec to 1 min left. After 4 straight days of WOD's I am just glad I made it to workout! :)
Thursday, April 16, 2009
Tuesday, April 14, 2009
Crossfit Totals
TOTALS:
Press: 90#
BS: 241#
DL: 265#
Total: 596
Weight: 155
lb for lb 3.8
Really excited about this. I improved so much since the total day. My goal is to get lb for lb 4 next time. I am very close. I feel so motivated again. Having a day where you can see improvement like that is really exciting. Makes me feel like all the hard work it paying off!!
Press: 90#
BS: 241#
DL: 265#
Total: 596
Weight: 155
lb for lb 3.8
Really excited about this. I improved so much since the total day. My goal is to get lb for lb 4 next time. I am very close. I feel so motivated again. Having a day where you can see improvement like that is really exciting. Makes me feel like all the hard work it paying off!!
Saturday, April 11, 2009
DB Burpess/Pull up 21/15/9
21, 15, 9
15# DB
Pull-up(purple band)
*9 w/ blue
Time: 13:00
Good Friday WOD. Really like working on pull-ups!
15# DB
Pull-up(purple band)
*9 w/ blue
Time: 13:00
Good Friday WOD. Really like working on pull-ups!
Thursday, April 9, 2009
Clean 3,3,3,3,3
Clean 3,3,3,3,3
95 (x3)
105 (x3)
115(x3)
Then David told me to move up and start working on 1 rep max
(125) x1
(135) x1
(140) x1
(145) x1!!!!!!
Really happy about 145lbs! Thanks for the encouragement!! Probably wouldn't have even tried it without it!
95 (x3)
105 (x3)
115(x3)
Then David told me to move up and start working on 1 rep max
(125) x1
(135) x1
(140) x1
(145) x1!!!!!!
Really happy about 145lbs! Thanks for the encouragement!! Probably wouldn't have even tried it without it!
Wednesday, April 8, 2009
Pain Storm
START:
10 Front Squat, 10 Push Press, 10 Thruster w/65
2 box jump, 2 pull-up, 2 burpee
Round 2: 8/4
Round 3: 6/6
Round 4: 4/8
Round 5: 2/10
Pull-up with purple tension band, had to switch to blue about 1/2 through!
TIME: 15:20
Like the WOD a lot. However, my shoulder were absolutely dead. Monday's WOD was a ton of shoulders and back as well and I could definitely tell!! I am pretty sore today!!!!
10 Front Squat, 10 Push Press, 10 Thruster w/65
2 box jump, 2 pull-up, 2 burpee
Round 2: 8/4
Round 3: 6/6
Round 4: 4/8
Round 5: 2/10
Pull-up with purple tension band, had to switch to blue about 1/2 through!
TIME: 15:20
Like the WOD a lot. However, my shoulder were absolutely dead. Monday's WOD was a ton of shoulders and back as well and I could definitely tell!! I am pretty sore today!!!!
Tuesday, April 7, 2009
Running Cindy
3 rounds: 5 pull-ups (Green Band)
10 Push-Up (All Regular)
15 Squats
2 laps
3 rounds
2 laps
3 Rounds
2 laps
3 rounds
2 laps
3 rounds
Time: 21:59
Really like doing the pull-ups with the green band. Need gloves! Think if I had gloves I could practice regular kippings more and be more successful.
I was really excited about my endurance. I hardly stopped at all during the WOD. Took at few seconds here and there on push-ups.
Very good Monday WOD, I am feeling it today!
10 Push-Up (All Regular)
15 Squats
2 laps
3 rounds
2 laps
3 Rounds
2 laps
3 rounds
2 laps
3 rounds
Time: 21:59
Really like doing the pull-ups with the green band. Need gloves! Think if I had gloves I could practice regular kippings more and be more successful.
I was really excited about my endurance. I hardly stopped at all during the WOD. Took at few seconds here and there on push-ups.
Very good Monday WOD, I am feeling it today!
Monday, April 6, 2009
Friday, April 3, 2009
Push Jerk 3,3,3,3,3
100
110
115
125
135(x1)
Really happy about this. Last time only got 125 one time. So got 125(x3) + 1 Rep of 135!!!! I need to practice bringing the weight down from overhead back into the starting position. When it gets heavy I have a hard time controlling the weight on the way down.
110
115
125
135(x1)
Really happy about this. Last time only got 125 one time. So got 125(x3) + 1 Rep of 135!!!! I need to practice bringing the weight down from overhead back into the starting position. When it gets heavy I have a hard time controlling the weight on the way down.
Thursday, April 2, 2009
April Fools
45lb Walking Lunges
80lb Farmer Walks
Jog
AMRAP in 10 minutes
I either did 6 1/2 or 7 1/2...think it was 6 1/2. Good WOD.
80lb Farmer Walks
Jog
AMRAP in 10 minutes
I either did 6 1/2 or 7 1/2...think it was 6 1/2. Good WOD.
Wednesday, April 1, 2009
snatch,box jump,squat, run
10 snatch each arm (30lbs)
20 box jumps (medium box)
30 squats (30lbs)
2 laps
Time: 27:50
WOW!!! This was tough but it looks like cake compared to a Burpee Mile!!!
20 box jumps (medium box)
30 squats (30lbs)
2 laps
Time: 27:50
WOW!!! This was tough but it looks like cake compared to a Burpee Mile!!!
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