October 29, 2013

50 sit ups
Run 300 m

4 rounds

Time:  13:37

October 28, 2013

20 shoulder to OH
Run 200 m
15 shoulder to OH
Run 400m
10 shoulder to OH
Run 600 m

Time:  10 minutes (ish)...I couldn't find my phone to time my WOD, but I watched the clock on the wall...just don't know the exact.

October 25, 2013

Run 400m
21 pull ups
12 thrusters
Run 400 m
15 pull ups
9 thrusters
Run 400 m
9 pull ups
3 thrusters

Time:
*jumping pull ups & HR push ups

October 24, 2013

10 KB Swings (25 lbs)
15 sit ups
Run 400 m

3 rounds

Time:

October 23, 2013

3 push press (55 lbs)
6 pull ups (band assistance)
9 push ups (real)

5 rounds

Time:

October 22, 2013

50 - 40 - 30 - 20 - 10:
Back squats

Run 200m between each set

No School - didn't go

October 21, 2013

Run 400m
20 burpees
10 KB Snatch

5 rounds

No School - didn't go

October 18, 2013

10 burpees
20 KB Snatches (20 lbs. dumbbell)
30 sit ups
Run 400m

3 rounds

Time:  14:33

October 17, 2013

25 air squats
25 push ups
25 walking lunges
400 m run

4 rounds

Time:  18:14

October 16, 2013

10 overhead squats  (45 lbs.)
90 jump ropes
400 m run

3 rounds

Time:  13:44

October 15, 2013

10 Power Cleans (55 lbs.)
15 Bar over burpees
60 Jump Ropes

16 mins. AMRAP

Rounds:  4 + 16 (10 power cleans + 6 bar over burpees)

October 14, 2013

10 T2B
10 Goblet Squats
60 Jump Ropes

3 rounds

Time:  6:10

After the WOD, I decided to "cool down" by doing 10 assisted pull ups, 10 stomach crunches and 100 jump ropes (since I couldn't quite master the JR this morning!)  Oh and btw, today is the 1st day since Friday that I feel I can walk normal again!

October 11, 2013

We decided to do last Friday's WOD today instead of what the caldenar said.

150 jump ropes
40 thrusters (45 lbs.)
25 HR push ups
100 air squats
500 m. run

Time:  13:25

October 10, 2013

Today we didn't go for time.  We decided to work on weights, but at the end I wish we had timed ourselves.
10 Front Squats (55 lbs.)
10 Push Press (55 lbs.)
10 Back Squats (55 lbs.)
10 Bench Press (45 lbs)

2 rounds

October 9, 2013

50 sit ups
Run 400m

3 rounds

Time:  11:20

October 8, 2013

10 push jerk (55 lbs)
10 T2B
60 Jump Rope
Run 400 m

3 Rounds

Time:  13:23

October 7, 2013

Run 200m
15 Burpees
10 Hang Power Clean (65 lbs.)

5 rounds

Time:  19:29

October 5, 2013

I was so excited when my xfit friends asked if I would be part of this challenge they are putting on.  There are 2 parts to their challenge.  Their 6 week challenge and WOD challenge.  I have been maintainig my weight and inches lost from doing the 6 week challenge from before.  I am definitely more conscious of what I eat.  I'm not perfect on what I eat 100% of the time, but at least I know now what I need to do to be and feel healthier.  Anyway...I agreed to do their WOD challenge.  Here is what it is:

We are having a challenge meeting on Thursday at 6pm to go over the team and individual challenge rules.  This would be a good opportunity to "strategize" as some of the team workout information will be revealed.  

Each person will participate in at least one workout on one of the next 6 Saturdays--the workouts are fun and this is extra motivation to stick with the lifestyle challenge.  So it will be EASY and motivating and rewarding . . .what more could you want?

Enough said right?  So Saturday was the first challenge and since it involved running, I was up for this WOD.

Everyone on the team of 4 started off by running 1 mile.  
Then we had to divide up any way we wanted to:  200 sit ups and 200 push ups.  
We tried to make it so each person would do their (even) amount of 50 of each, but by the end of the WOD, it turned into everyone yelling at each other how many we still needed, etc.  It was a crazy mess, but fun in a totally weird way. :)  Our team's final time was:12:09.  I forgot to look at the clock when I came back from my 1 mile run, but I know I came back in between 2 people who did look at the clock, so I'm guessing my time for the mile was about 7:30.  If that's true, that means I would have shaved more time from my run!  Now I want to go time myself at the track to see how accurate it was.  

Team Time: 12:09
Team Members:  Me, Michelle, Troy and Kelly

October 4, 2013

Run 500m
25 HR Push Ups
40 Thrusters
100 Air Squats
150 Jump Rope

This was supposed to be the WOD for Friday, but I was too tired from the week to make it.  Not only that, but I knew I was going to do a WOD on Saturday so I used Friday as a rest day.  It looks like a good one though so I hope to make it back to it.

October 3, 2013

7 Front Squat
7 HR Push Ups

7 Rounds

Time:  4:14  (45 lbs.)

October 2, 2013

4 Rounds:

10 push press  (45 lbs.)
15 KB Swings (30 lbs.)
90 Jump Ropes
Run 200m

Time:  13:21

October 1, 2013

15 mins. AMRAP:

10 air squats
10 push ups
10 sit ups

Rounds:  14 + 15 (10 air squats & 5 push ups)