100 Airsquats
Run 400 meters
75 Airsquats
Run 400 meters
50
Airsquats
Run 400 meters
25 Airsquats
Run 400 meters
Time: 16:06
Wednesday, January 30, 2013
Monday, January 28, 2013
January 29, 2013
300 m run
Time: 28:06
(65 pounds hang power clean, 30 pound dumbbell in place of KB)
40 hang power cleans 115/75
50 HR push ups
60 kb swings @ 55/35##
70 burpees
80 walking lunge steps
90 double unders
For time . . .
50 HR push ups
60 kb swings @ 55/35##
70 burpees
80 walking lunge steps
90 double unders
For time . . .
Time: 28:06
(65 pounds hang power clean, 30 pound dumbbell in place of KB)
January 28, 2013
10 thrusters 135/95
200 m run
20 thrusters 95/65
400 m run
30 thrusters 65/45
800 m run
1 round
200 m run
20 thrusters 95/65
400 m run
30 thrusters 65/45
800 m run
1 round
Time: 12:22
(My PR for thrusters is 65 pounds so my variation today was to start with 65 pounds for the first round, the bar (45 pounds) for the second round and 25 pound dumbbell for the third since I was told that was suppose to be a fast round.)
Friday, January 25, 2013
Thursday, January 24, 2013
January 24, 2013
80 hang power snatch, 75/45
800 M Run
70 K2E (knees to elbow)
400m run
60 hang power clean, 95/65
200 M Run
40 burpee pull ups
100 M Run
20 box jumps 24/20
This is a team workout. Partition reps as you see fit. You cannot start the next exercise until the previous one is finished.
Partner: Jen
Time: 25:26 RX
800 M Run
70 K2E (knees to elbow)
400m run
60 hang power clean, 95/65
200 M Run
40 burpee pull ups
100 M Run
20 box jumps 24/20
This is a team workout. Partition reps as you see fit. You cannot start the next exercise until the previous one is finished.
Partner: Jen
Time: 25:26 RX
Wednesday, January 23, 2013
January 23, 2013
4 Sets of 3 reps weighted pull ups
Then
15 Hang Power Cleans 95/65
20 Overhead Weighted Walking Lunges 45/25
4 sets for time
(Time: 13:06/RX)
Then
2 minutes accumulated supinated grip chin over the bar hold
Then
15 Hang Power Cleans 95/65
20 Overhead Weighted Walking Lunges 45/25
4 sets for time
(Time: 13:06/RX)
Then
2 minutes accumulated supinated grip chin over the bar hold
Tuesday, January 22, 2013
January 22, 2013
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Time: 15:52 (with 20 pound dumbbell)
35 pound Dumbbell squat snatch, 15 reps, right arm
15 sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Time: 15:52 (with 20 pound dumbbell)
January 21, 2013
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60/40 pound dumbbell
I was sick and missed this one...
January 18, 2013
A lot of this week has been body weight movements with aerobic training. Today,
we are going to test improvement.
3 rounds for total reps
1 minute max squats with an empty bar
rest 1 minute
1 minute max burpees
rest 1 minute
200 meter SPRINT
Rest as needed between sets. Score is total reps of burpees and squats added together, minus your time for your sprint.
My score:
Round 1 - 16
Round 2 - 12
Round 3 - 15
3 rounds for total reps
1 minute max squats with an empty bar
rest 1 minute
1 minute max burpees
rest 1 minute
200 meter SPRINT
Rest as needed between sets. Score is total reps of burpees and squats added together, minus your time for your sprint.
My score:
Round 1 - 16
Round 2 - 12
Round 3 - 15
Thursday, January 17, 2013
January 17, 2013
Partner up for this one...
Only one person can work at a time. Break the WOD up anyway you and your partner decide.
100 Box Jumps
Run 400 Meters
100 Air Squats
Run 400 Meters
100 Games Push ups
Run 400 Meters
100 Situps
Run 400 meters
Partner: Jen
Time: 20:00
Only one person can work at a time. Break the WOD up anyway you and your partner decide.
100 Box Jumps
Run 400 Meters
100 Air Squats
Run 400 Meters
100 Games Push ups
Run 400 Meters
100 Situps
Run 400 meters
Partner: Jen
Time: 20:00
January 16, 2013
10 kettle bell swings
10 toes to bar
30 double unders
400 m run
3 rounds
Time: 14:27
10 toes to bar
30 double unders
400 m run
3 rounds
Time: 14:27
Tuesday, January 15, 2013
January 15, 2013
3 minutes Burpees
then...
15 Thrusters 95/65
15 Pull ups
Repeat 3 times
then...
3 minutes Burpees
Score is time on middle portion, subtract 1 second for each burpee completed.
________________________________________________________________________________
So the middle part..."Fran"...sucks by itself, but then to add 3 minutes of burpees to both ends...torture!
Here's how it played out for me this morning:
In the first round of burpees I got 37. In the second round I got 32, for a grand total of 69 burpees. (I was trying to get to 70 so I missed my goal by 1. Dang!)
My original time in the middle was 10:25, but doing the math (hopefully right) I ended with a time of 9:16.
then...
15 Thrusters 95/65
15 Pull ups
Repeat 3 times
then...
3 minutes Burpees
Score is time on middle portion, subtract 1 second for each burpee completed.
________________________________________________________________________________
So the middle part..."Fran"...sucks by itself, but then to add 3 minutes of burpees to both ends...torture!
Here's how it played out for me this morning:
In the first round of burpees I got 37. In the second round I got 32, for a grand total of 69 burpees. (I was trying to get to 70 so I missed my goal by 1. Dang!)
My original time in the middle was 10:25, but doing the math (hopefully right) I ended with a time of 9:16.
January 14, 2013
3-3-2-2-1-1
Clean and Jerk
Results:
50 - 55 - 60 - 65 - 70 - 75
Cardio is more my area of strength. Weights...not so much, but I have improved a ton from when I first started. 75 pounds is 10 more than I was able to do before!
Clean and Jerk
Results:
50 - 55 - 60 - 65 - 70 - 75
Cardio is more my area of strength. Weights...not so much, but I have improved a ton from when I first started. 75 pounds is 10 more than I was able to do before!
Friday, January 11, 2013
Thursday, January 10, 2013
January 10, 2013
21-15-9
deadlifts 225/185
handstand push ups
*Deadlifts: 105 lbs.
*Handstand pushups: I have to modify here...for the first round I did a total of a 3 minute hold, for the 2nd round, a 2 minute total hold and for the last round a 1 minute total hold...30 second increments.
Time: 11:31
deadlifts 225/185
handstand push ups
*Deadlifts: 105 lbs.
*Handstand pushups: I have to modify here...for the first round I did a total of a 3 minute hold, for the 2nd round, a 2 minute total hold and for the last round a 1 minute total hold...30 second increments.
Time: 11:31
January 9, 2013
10 Power cleans 135/95
15 Bar over Burpees
20 Double Unders
AMRAP 16 minutes
*Power Cleans: 65 lbs.
I completed 3 1/3 rounds. And yes, I'm counting the 1/3...those power cleans were hard and I earned them! :)
15 Bar over Burpees
20 Double Unders
AMRAP 16 minutes
*Power Cleans: 65 lbs.
I completed 3 1/3 rounds. And yes, I'm counting the 1/3...those power cleans were hard and I earned them! :)
This is MY Crossfit story
My name is Alli D and I have a problem. I am hooked on Crossfit. I began doing crossfit on August 27, 2012 and this is my journey.
When I first began Crossfit I was scared, nervous and completely unsure of any terms used at the gym; Thrusters, Snatch, Cleans...just to name a few. I still have to look the names up here and there for a refresher, but I'm getting better at learning them. Within a few weeks I could see a change in myself and my body. After a few weeks of consistently going to crossfit I had lost 5 pounds and dropped a size in jeans, not to mention, I was able to do a REAL pushup! I love the friendships I have made, the challenge of thinking I am physically unable to do something and then completing it, and of course, I have loved the results I've seen.
My reason for starting this blog is to have a way to keep track of my journey. I will be listing my daily workout so that I can see how I am {hopefully} gaining speed and strength.
When I first began Crossfit I was scared, nervous and completely unsure of any terms used at the gym; Thrusters, Snatch, Cleans...just to name a few. I still have to look the names up here and there for a refresher, but I'm getting better at learning them. Within a few weeks I could see a change in myself and my body. After a few weeks of consistently going to crossfit I had lost 5 pounds and dropped a size in jeans, not to mention, I was able to do a REAL pushup! I love the friendships I have made, the challenge of thinking I am physically unable to do something and then completing it, and of course, I have loved the results I've seen.
My reason for starting this blog is to have a way to keep track of my journey. I will be listing my daily workout so that I can see how I am {hopefully} gaining speed and strength.
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