Strength
1-1-1-1
Front Squat
work up to a heavy load
Topped out at 90 lbs.
WOD
AMRAP 10 Minutes
5 power snatches (45 lbs.)
10 knees to elbows
200 m sprint
Rounds: 4 + 5 snatches
Wednesday, March 27, 2013
Tuesday, March 26, 2013
March 26, 2013
Skill Work:
5 handstand push ups
5 wall walks
Work for good form and perfect execution
WOD:
1000 m run
40 thrusters 65/45
20 pull ups
1 round for time
Time: 11:26 Rx
5 handstand push ups
5 wall walks
Work for good form and perfect execution
WOD:
1000 m run
40 thrusters 65/45
20 pull ups
1 round for time
Time: 11:26 Rx
Monday, March 25, 2013
March 25, 2013
21-15-9
Deadlift 185/135Pull ups
Kettlebell swings 53/35
Time: 13:11
(Because I felt like I hurt my back from doing the deadlifts on Friday, I decided to go lighter for today's WOD. DL 95 lbs. KB 35 lbs.)
Deadlift 185/135Pull ups
Kettlebell swings 53/35
Time: 13:11
(Because I felt like I hurt my back from doing the deadlifts on Friday, I decided to go lighter for today's WOD. DL 95 lbs. KB 35 lbs.)
Friday, March 22, 2013
March 22, 2013
10 minute AMRAP of
5 Deadlifts 185/135
Sprint 100 meters
Rounds: 8 + 5 deadlifts (115 lbs.)
5 Deadlifts 185/135
Sprint 100 meters
Rounds: 8 + 5 deadlifts (115 lbs.)
Thursday, March 21, 2013
March 21, 2013
10 box jumps (20/24)
10 games push ups
10 KB Swings (35/53)
10 sits ups
3 rounds
Time: 5:47 Rx
As I reached for the 35 pound dumbbell, because I prefer the grip and motion of the swing over the kettlebell, Jesse corrected me and handed me the 53 pound kettlebell. He pushed me today and I was able to achieve it! Some days I am grateful to have friends who push me to achieve goals I didn't know were within my reach...today was one of those days.
10 games push ups
10 KB Swings (35/53)
10 sits ups
3 rounds
Time: 5:47 Rx
As I reached for the 35 pound dumbbell, because I prefer the grip and motion of the swing over the kettlebell, Jesse corrected me and handed me the 53 pound kettlebell. He pushed me today and I was able to achieve it! Some days I am grateful to have friends who push me to achieve goals I didn't know were within my reach...today was one of those days.
March 20, 2013
Skill work:
Squat Clean - 5, 5, 3, 3, 1 - These should be light enough to move through the set with moderate effort. (I did 45 - 55 - 65 - 70 - 75)
Then:
EMOM (Every Minute on the Minute) - 12 minutes
6 Burpees
20 Double unders
I think I ended up sitting out for 3 rounds, for a total of 9 full rounds (54 burpbees and 540 single jump ropes)
Squat Clean - 5, 5, 3, 3, 1 - These should be light enough to move through the set with moderate effort. (I did 45 - 55 - 65 - 70 - 75)
Then:
EMOM (Every Minute on the Minute) - 12 minutes
6 Burpees
20 Double unders
I think I ended up sitting out for 3 rounds, for a total of 9 full rounds (54 burpbees and 540 single jump ropes)
March 19, 2013
10 power cleans 135/95
10 pull ups
Run 300 meters
X 4 sets
(Being up for more than half the night with a cough and congestion, I didn't make it to this one.)
10 pull ups
Run 300 meters
X 4 sets
(Being up for more than half the night with a cough and congestion, I didn't make it to this one.)
Monday, March 18, 2013
March 18, 2013
10 Thrusters 115/75 (*65 lbs)
20 Double Unders (60 single)
Run 200 meters
4 rounds for time
Time: 13:41
Although I was able to thrust the Rx 75 lbs. in the warm up, I didn't feel I could last doing all 40. I was right...my 65 lbs. was hard enough to crank out at the end!
20 Double Unders (60 single)
Run 200 meters
4 rounds for time
Time: 13:41
Although I was able to thrust the Rx 75 lbs. in the warm up, I didn't feel I could last doing all 40. I was right...my 65 lbs. was hard enough to crank out at the end!
Saturday, March 16, 2013
March 14, 2013
13.2 is upon us and we are all doing it.
WOD
5 Shoulder to Overhead - 115/75
10 Deadlift 115/75
15 Box Jumps 24/20
AMRAP for 10 minutes
Count total reps for your score.
Usually I stick to my comfortable 65 lbs., but for this workout I really wanted to prove to myself that I could do the prescribed weight to show myself I could do what others are working on for The Crossfit Games. I have done 75 pounds for the shoulder to overhead, but usually only if there are a few to knock out. This time I completed all rounds with the 75 pounds and I was stoked! I was only able to complete a total of 4 rounds in the 10 minutes, for a total score of 120.
WOD
5 Shoulder to Overhead - 115/75
10 Deadlift 115/75
15 Box Jumps 24/20
AMRAP for 10 minutes
Count total reps for your score.
Usually I stick to my comfortable 65 lbs., but for this workout I really wanted to prove to myself that I could do the prescribed weight to show myself I could do what others are working on for The Crossfit Games. I have done 75 pounds for the shoulder to overhead, but usually only if there are a few to knock out. This time I completed all rounds with the 75 pounds and I was stoked! I was only able to complete a total of 4 rounds in the 10 minutes, for a total score of 120.
March 12, 2013
10 OHS 95/65 (45 pounds)
20 Double Unders (60 single jump ropes)
AMRAP for 12 minutes
Rounds: 7
20 Double Unders (60 single jump ropes)
AMRAP for 12 minutes
Rounds: 7
Monday, March 11, 2013
March 11, 2013
8 Deadlift 225/185
6 Box Jumps 30/24
4 Toes to Bar
4 rounds
Time: 6:35 (Deadlift: 35 lbs. on each side = 115 lbs. total)
Then...Take a few minutes and work on double unders. If you miss, but make the attempt, count it as 1. You will not learn the movement if you don't try.
20 Double Unders
3 rounds
Let's just say, I made LOTS of attempts! :)
6 Box Jumps 30/24
4 Toes to Bar
4 rounds
Time: 6:35 (Deadlift: 35 lbs. on each side = 115 lbs. total)
Then...Take a few minutes and work on double unders. If you miss, but make the attempt, count it as 1. You will not learn the movement if you don't try.
20 Double Unders
3 rounds
Let's just say, I made LOTS of attempts! :)
Friday, March 8, 2013
March 8, 2013
5 Games Pushups
10 Situps
Bear Crawl to the other end of the room and back.
8 rounds for time.
Time: 14:20
10 Situps
Bear Crawl to the other end of the room and back.
8 rounds for time.
Time: 14:20
March 7, 2013
"Cindy"
5 pull ups
10 push ups
15 air squats
AMRAP 17 mins.
Rounds: 15 + 5 pull ups and 2 air squats
(I tried to jump up with my chin over the bar and slowly release down for my push ups since I didn't have a band to help me. They weren't pretty! The first 2 rounds were true push ups, after that my arms turned to jell-o and I switched to hand release push ups.)
5 pull ups
10 push ups
15 air squats
AMRAP 17 mins.
Rounds: 15 + 5 pull ups and 2 air squats
(I tried to jump up with my chin over the bar and slowly release down for my push ups since I didn't have a band to help me. They weren't pretty! The first 2 rounds were true push ups, after that my arms turned to jell-o and I switched to hand release push ups.)
March 6, 2013
1-1-1 Bench Press
1-1-1 Power Clean
1-1-1 Jerk
Bench Press max out = 70 lbs. (12.5 lbs on each side + 45 lbs bar)
Power Clean and Jerk max out = 90 lbs (original PR = 75 lbs)
New PR's in both areas!!
1-1-1 Power Clean
1-1-1 Jerk
Bench Press max out = 70 lbs. (12.5 lbs on each side + 45 lbs bar)
Power Clean and Jerk max out = 90 lbs (original PR = 75 lbs)
New PR's in both areas!!
Monday, March 4, 2013
March 1, 2013
21 – 18 – 15 – 12 – 9 – 6
- Kettlebell Swings, 1.5/1 pood
- Double Unders
- Goblet Squat, 1.5/1 pood
- Push-Ups
Time: 16:15
For the kettlebell swings and goblet squats, I used a 30 lb. dumbbell
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