Todays wod was AMRAP in 20 minutes of
15 wall ball
10 Box Jump
5 Pull-Ups
Did not do this WOD becasue I had to workout on my own today. Danny made me one up!
10 kettle bell swings
10 push ups
10 bridge pulls
Run 1 lap
6 Rounds
Then...we did
4 Rounds
8 Deadlift (95#)
8 Push Press (#65lbs)
Wow...so exhausted after a long weekend! Think going to have to take Tuesday off!!!
Tuesday, July 28, 2009
July 24th-26th HIKING
Rock Island
Hiking/swimming/camping
Did not complete the 5k run but we did a night hike that was a 5k on Friday!!
Hiking/swimming/camping
Did not complete the 5k run but we did a night hike that was a 5k on Friday!!
Death By Thrusters
From Last Thursday: July 23rd
1st Minute 1 Thruster
2nd minute 2 Thrusters
.......and on and on until you can't complete the required reps in the minute.
45lb bar
16 minutes and 16 reps in the 17th minute!
1st Minute 1 Thruster
2nd minute 2 Thrusters
.......and on and on until you can't complete the required reps in the minute.
45lb bar
16 minutes and 16 reps in the 17th minute!
Thursday, July 23, 2009
Nancy
Nancy:
15 OHS (65#,95#)
400 Meters (3 laps)
5 rounds
My Nancy:
15 OHS (55#)
400 Meter Rune (3 laps)
5 Rounds
Time: 15:46
15 OHS (65#,95#)
400 Meters (3 laps)
5 rounds
My Nancy:
15 OHS (55#)
400 Meter Rune (3 laps)
5 Rounds
Time: 15:46
Tuesday, July 21, 2009
WODS
Friday July 17th:
WOD:
20 DB Hang Snatch (10 each arm)
20 Box Jumps
30 Squats
2 Laps
4 Rounds: 25:something
Sunday July 19th
Hike
2 Mile Hike to base of Stone Mountain
Hike up and down Stone Mountain
WOD:
20 DB Hang Snatch (10 each arm)
20 Box Jumps
30 Squats
2 Laps
4 Rounds: 25:something
Sunday July 19th
Hike
2 Mile Hike to base of Stone Mountain
Hike up and down Stone Mountain
Friday, July 17, 2009
Power Clean 1,1,1,1,1,1
95#
115#
125#
140# (Failed)
135# (Failed)
#130
Haven't done this before. Pretty tough lift.
115#
125#
140# (Failed)
135# (Failed)
#130
Haven't done this before. Pretty tough lift.
Tuesday, July 14, 2009
Monday, July 13, 2009
Hang Snatch w/ K2E
Warm-up:
Lots hang snatch practice which was really good!
Push Ups
Sit Ups
OHS Squat with pipe
WOD:
10 Hang Snatch (65lb women and 951b man)
20 Knees to Elbows
3 rounds!
Time: 8:50 w/65lbs
Having sweaty hands for this WOD sucked!!!
Lots hang snatch practice which was really good!
Push Ups
Sit Ups
OHS Squat with pipe
WOD:
10 Hang Snatch (65lb women and 951b man)
20 Knees to Elbows
3 rounds!
Time: 8:50 w/65lbs
Having sweaty hands for this WOD sucked!!!
Friday, July 10, 2009
Back Squat 3,3,3,3,3
90# x3
120#x3
180#x3
190#x3
200# - (x1 on my own, little tap from David on the other 2)
Last time 3,3,3 Back squat...I tapped out at 180#! Improvement is good!
120#x3
180#x3
190#x3
200# - (x1 on my own, little tap from David on the other 2)
Last time 3,3,3 Back squat...I tapped out at 180#! Improvement is good!
Wednesday, July 8, 2009
Filthy Fifty
RX'd: 33:09
About 2 1/2 minutes longer than last time..guess that is what happens when you take 4 weeks off!!!! Getting geared up for tire flips!!!
About 2 1/2 minutes longer than last time..guess that is what happens when you take 4 weeks off!!!! Getting geared up for tire flips!!!
Wednesday, June 10, 2009
Deck of Cards
Time: 20:36
Had to use box for pull-ups didn't use much legs. One day soon I am going to get the kipping. Going to try to figure it! Felt great on push ups. I have finally gotten strong enough to do good ones all on my toes. No more knee push ups!! Last time I did this WOD I had to go to my knees!
Had to use box for pull-ups didn't use much legs. One day soon I am going to get the kipping. Going to try to figure it! Felt great on push ups. I have finally gotten strong enough to do good ones all on my toes. No more knee push ups!! Last time I did this WOD I had to go to my knees!
Tuesday, June 9, 2009
Thrusters/Double Unders
21 45# Thrusters
21 Double Unders
5 Rounds
Time:17:00
I really hate thrusters but super excited about catching on to double unders. When I first started crossfit I tried a few one day and it was laughable! Love to learn something new!
21 Double Unders
5 Rounds
Time:17:00
I really hate thrusters but super excited about catching on to double unders. When I first started crossfit I tried a few one day and it was laughable! Love to learn something new!
Monday, June 8, 2009
Deadlift 3,3,3,3,3
Deadlift
200x3
215x3
230x3
235x3
220x3
Got to do this WOD with my Husband today!!! :) Anyway, David suggested not to drop the weight in between reps. Instead, I worked on slowly bringing it down slow tapping it and getting it back up. This was a lot harder than dropping at the top. I worked a lot on my form and really pushing through my hips and not curling my back. I felt like I got a lot out of it. My max for cross fit totals was 265 lst time and I did 255x2 the last time we did Deadlift. Hopefully working like this will help me improve on max day next time!
200x3
215x3
230x3
235x3
220x3
Got to do this WOD with my Husband today!!! :) Anyway, David suggested not to drop the weight in between reps. Instead, I worked on slowly bringing it down slow tapping it and getting it back up. This was a lot harder than dropping at the top. I worked a lot on my form and really pushing through my hips and not curling my back. I felt like I got a lot out of it. My max for cross fit totals was 265 lst time and I did 255x2 the last time we did Deadlift. Hopefully working like this will help me improve on max day next time!
Friday, June 5, 2009
Clean Jerk/Bear Crawl/Sit-ups
10 Clean Jerk w/95#
Bear Crawl
25 Sit-ups
Bear Crawl
4 Rounds: Time 15:11
Great WOD!!! Really liked the intensity! Felt like I got so much out of it!
Bear Crawl
25 Sit-ups
Bear Crawl
4 Rounds: Time 15:11
Great WOD!!! Really liked the intensity! Felt like I got so much out of it!
Thursday, June 4, 2009
4800 Meter Row
4800 Meter Row: 23 something
I was feeling very fat after a weekend of wedding festivities and EATING so I decided to do more of a cardio WOD. Just went at a steady pace.
I was feeling very fat after a weekend of wedding festivities and EATING so I decided to do more of a cardio WOD. Just went at a steady pace.
Wednesday, May 27, 2009
Angie
100 Jumping Ring Pull-Ups (can't mess my hands up before the wedding)
100 Push-Ups (50 on Toes/50 on Knees)
100 Squats
100 Sit ups
Time: 19:30(something)
100 Push-Ups (50 on Toes/50 on Knees)
100 Squats
100 Sit ups
Time: 19:30(something)
Monday, May 25, 2009
21
21 Push Ups
1 sit uup
20 push up
2 sit up
" "
Til: 1 sit up
21 push-up
Not sure of the time. Been doing lots of running before the wedding but was missing crossfit over the long weekend so did this WOD yesterday at home! My abs were sore today!! Love that!
1 sit uup
20 push up
2 sit up
" "
Til: 1 sit up
21 push-up
Not sure of the time. Been doing lots of running before the wedding but was missing crossfit over the long weekend so did this WOD yesterday at home! My abs were sore today!! Love that!
Thursday, May 21, 2009
21,15,9 Sumo Deadlift/Weighted Box Jumps
21, 15, 9
Sumo Deadlift Highpull-70lbs
Weighted Box Jumps- 25#
Time: 6:33
Sumo Deadlift Highpull-70lbs
Weighted Box Jumps- 25#
Time: 6:33
Tuesday, May 19, 2009
100ft lunge,30 box jumps, 20 pull-ups
100 ft walking lunge w/25#
30 Box Jumps (24")
20 Pull-Ups - Jumping (can't tear hands before the wedding)
Time: 24:32
Even though didn't do the band or kipping pull-ups...it was a good WOD. I am feeling it in my buns today!!!
30 Box Jumps (24")
20 Pull-Ups - Jumping (can't tear hands before the wedding)
Time: 24:32
Even though didn't do the band or kipping pull-ups...it was a good WOD. I am feeling it in my buns today!!!
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