Crossfit Journal

August 29, 2011

Workout:

2 Mile Run

Results:

  • 24:53 (What can I say…I’m a slogger. But this is most definitely the farthest I have run since high school.
August 26, 2011

Workout:

TABATA Sit-ups

Sled pulls x 5

Results:

TABATA- 9 sit-ups

Sled Pulls-150 lbs

August 25, 2011

Workout:

“Elizabeth” 21-15-9

  • Squat Cleans
  • Ring Dips
We did not do the workout for time.  We worked on technique and worked up to the Rx weight.

Results:

  • Squat Clean PR: 85 lbs (I did much better on this move today than I did last time.)
  • Ring Dips: green band
August 24, 2011

Workout:

Farewell WOD for Chase and Chris: a doosie!

  • 800 m Run
  • 15 burpees
  • 15 ring rows
  • 300 single jump ropes
  • 15 burpess
  • 15 rows
  • 800 m run

Results:

  • Time: 22:37
August 23, 2011

Workout:

10 minute AMRAP

  • 20 Cal row
  • 20 KB swings 35#
2 minute rest
10 minute AMRAP
  • 400 m Run
  • 20 Goblet Squats 35#

Results:

1st AMRAP- 3 rounds + 1 Cal Row 🙂
2nd AMRAP- 2 rounds + a few steps in the run 🙂
August 22, 2011

Workout:

  • 3 RM Sumo Deadlift
  • 60 Seconds (total) L-Sits

Results:

  • 3 RM SD- 225#
August 17, 2011

Workout:

2 Person Team-

  • 50 Tire jumps
  • 12 Tire flips
  • 100 Sit-ups
  • 100 KB swings 35#
*200 meter run in between each exercise

Results:

Jenni and Rachel (my bad-a partner)
  • 16:01 (first place) 🙂
August 16, 2011

Workout:

OHP 5×5

Back squat 5×5

Results:

OHP: 65/75/80/85

BS: 95/105/115/125/135

August 3, 2011

Workout:

5 sets of 3 minute AMRAP-

  • 5 burpees
  • 7 box jumps
  • 9 power cleans (65#)

Results:

Worst round- 1 round + 3 burpees

July 29, 2011

Workout:

5×5 Front Squats (no time)

4 Rounds:

  • 2 Presses @ 75% of IRM
  • 2 Strict chin-ups
  • 2 Presses @ 75% of IRM
  • 4 Strict chin-ups
  • 2 Presses @ 75% of IRM
  • 6 Strict chin-ups

Results:

Front Squats: 55-65-75-80-85

Timed workout: 9:23 (75#)

July 27, 2011

Workout:

  • 100 m farmers walk (#35)
  • 50 Dead lifts (#105)
  • 50 burpees
  • 100 m farmer walk (#35)

Results:

  • 12:16
July 26, 2011

Workout:

21-15-9

  • Right arm KB snatch
  • Left arm KB snatch
  • Knees to elbows

Results:

  • 7:14
  • Another blister :/
July 25, 2011

Workout:

7 Rounds

  • 3 Dead-lifts
  • 3 Hang Power Cleans

Results:

Lots of frustration!!!! I had a really hard time getting this move down.  Pissed me off!
  • #65/85/85/90/90/95 (DNF)/95 (DNF)
July 23, 2011

Warm-up:

  • 5 minutes of double-unders- I completed 42 & did 2 in a row with no single in between for the first time
  • Over-head squats: 65-75-85-95-105 (PR)

Workout: “Helen”

3 Rounds:
  • 400 m run
  • 21 kettle bell swings (35#)
  • 12 pull-ups

Results:

  • 20:00

OHHHH MYYYYY GOSHHHHH. That was tough, but it felt good to complete it. Saturday WODs are notoriously longer and harder, so I feel good about just showing up! 🙂

July 22, 2011

Workout:

“Death by Kettlebells”- With a running clock, start a round on each minute.  Each round you add 2 KBS.  Continue until you are unable to complete the round in a minute.

Results:

9 rounds + 16 (35#)

July 21, 2011

Workout:

3 Rounds (timed)

  • 30 squats
  • 25 Dead lifts w/kettle bell
  • 20 Push-ups
  • 15 Pull-ups
  • 10 Sit-ups
  • 5 Handstand push-ups
Finished with 1/2 mile

Results:

  • 28:58
Wow…that was  tough!!
July 20, 2011

Rest Day. My body is speaking to me after yesterday’s lunges and moving.

July 19, 2011

Workout:

4 Rounds (timed)

  • 20 Over head Lunges (25 #)
  • 15 Box jumps
  • 10 Push-ups

Results:

  • Time: 13:21
July 18, 2011

Workout:

3 Rounds

  • 7 heavy dead lifts (75% of PR)
  • 21 Ball over bar tosses (14 #)

Results:

  • Time: 6:49
  • Dead lift weight: 160#
*Skill work: hand-stands & double-unders (I suck at them both still)
July 15, 2011

Workout:

  • Push press: 7 x 3
  • Over-head squat: 3 x 10
  • Finisher: 50 burpees

Results:

  • Push press: 65, 70, 75, 80, 95, 105, 115 (F) x2
  • OHS: 45 lbs
  • Burpees: 5:59
July 14, 2011

Workout: 15 minute AMRAP

  • 5 Ring rows
  • 10 Wall balls (14 lbs, 10 ft)
  • 15 Sit-ups
*50 Double-under buy in

Results: HA

  • DNF.  I finished the double-unders and 2.5 rounds before I vomited.  I’m not sure what the heck was up with me.  I started feeling light-headed and nauseous…so I took a break…and sure enough got sick.  I’m feeling better now…just confused about what made me do that.  I didn’t over-exert myself by any stretch of the matter.  I think I made it 4 or 5 minutes in.  Maybe it was the break this week? Light dinner last night? No se.
July 11-13

Weird week. No Crossfit until Thursday. :/

July 8, 2011

Workout:

  • 3 x 750 m Row
Max effort- Rest between sets

Results:

  • Round 1: 3:10
  • Round 2: 3:16
  • Round 3: 3:16
Another result….a nasty A…painful blister on my heel.

Crossfit Sexy

July 7, 2011

Workout: “Tabata Something Else”

  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats
Complete 8 rounds of each exercise. (20 sec) Score is the lowest # of reps for each exercise.

Results:

  • Pull-ups: 3
  • Push-ups: 9
  • Sit-ups: 7
  • Squats: 6
Total Score: 25
July 6, 2011

OFF

July 5, 2011

Workout: FIRST DAY OF WHOLE 30

  • 800 m run
  • 30 kb swings
  • 800 m run

Results:

  • Time: 15: 30
  • Feeling: EXHAUSTED!
July 1, 2011

Workout:

5 Rounds:

  • 200 m run
  • 15 kb swings
  • 10 push-ups

Results:

  • Time: 11 :07
  • Feeling: Poo.  It hurts to come back from vaca!
Vacation
  • Beach walking
  • Sea-weed raking
  • Lounging
  • Sweating
  • Relaxing- possibly too much! 🙂
June 22, 2011

Workout:

Deadlifts:

  • 1 x 20 (60% 1RM)
  • 1 x 15 (70% 1RM)
  • 1 x 10 (75% 1RM)
  • 1 x 5 (80% 1RM)
Attempt to complete each round unbroken.  Max 3 minute rep in between sets.

Results:

  • Round 1- 135
  • Round 2- 145
  • Round 3- 155
  • Round 4- 175
My 1 rep max is 225, but I got a little off on the math.  OOPS.  Nonetheless, it was TOUGH!

Finisher:

3 Rounds
  • 10 CTG Push-ups
  • 10 Box jumps

Results:

  • Time-4:33
AND…I did BOX JUMPS for the first time!!!!!!!!!
June 21, 2011

Workout:

5 Rounds

  • 30 Double-unders (90 singles)
  • 20 Pull-ups

Results:

  • 18:05

Finisher:

  • 4 minute TABATA- Sit-ups (9)
June 20, 2011

Workout:

  • 3 x 5 Back Squats
21-15-9 (timed)
  • Back squats (65 lbs)
  • Burpees (boo)

Results:

  • Back squats: 95, 105, 125
  • Timed workout: 8:58
I’m nursing a hurt right shoulder right now, so my coach is having me scale some of the exercises that are overhead.  I hope it gets better SOON!
June 19, 2011

Workout:

Tubing at the lake!

Results:

Best Father’s Day EVER!

June 18, 2011

Workout:

3 Rounds:

  • 25 Goblet Squats
  • 25 tire jumps
  • 25 KBS (kettle bell swings)
  • 25 double-unders (75 singles)

Results:

  • 19 minutes
June 17, 2011

Workout:

3 Rounds-

  • 10 SDHP (Sumo Dead Lift High-pulls)
  • 15 T2B (Toes to Bar)
  • 20 Goblet Squats
  • 25 Superman

Finisher:

  • Birthday Wall Sits for Rich’s Big day!!!!!

Results:

  • I forgot to record my time! :/
June 16, 2011

Workout:

20 Minute AMRAP (As MANY ROUNDS AS POSSIBLE)

  • 400 m Run
  • 20 KB Swings
  • 40 m lunges

Results:

  • 3 Rounds + run
Today was so hard for me.  The running really gets in my head still.
June 15, 2011

Workout:

5 Rounds(timed):

  • 20 Sit-ups
  • 15 Box Jumps
  • 10 Pull-ups

Results:

Completed: I forgot to record my time.  (I think it was around 13 minutes)
June 14, 2011

Workout:

Shoulder Press: 5-4-3-2-1

“Ring Work” (aka: very sore shoulders)

Results:

Round 1: 75 lbs

Round 2: 80 lbs

Round 3: 85 lbs

Round 4: 90 lbs

Round 5: 95 lbs (PR)

June 13, 2011

Workout:

Dead Lifts: 7 x 3

Finisher…100 burpees (death)

Results:

Round 1: 135 lbs

Round 2: 155 lbs

Round 3: 165 lbs

Round 4: 175 lbs

Round 5: 185 lbs

Round 6: 205 lbs

Round 7: 215 (personal record)

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