Ten rounds for time of:
135/95 pound deadlift, 15 reps
15 push-ups
Time: 19:24 Rx on the DL weight, but not on the push ups. I was able to do 2 full rounds of real push ups, but then I had to switch to hand release push ups.
Monday, April 29, 2013
Friday, April 26, 2013
April 26, 2013
10 Shoulder press 105/75#(for all reps)
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Time: 14:20 (55 lbs. for all rounds)
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Time: 14:20 (55 lbs. for all rounds)
April 24, 2013
Crossfit Football WOD
One Minute On…One Minute Off…for 10 minutes.30 KB Swings – 55/35
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*If you count a penalty, perform a single 800 meter run for each penalty.
I used a 30 lbs. dumbbell for the first 3 rounds, but for the last 2 rounds I switched to a 25 lbs. weight. I was able to complete all rounds within the time frame, but my arms sure tightened up while going through each round. Although I didn't receive a penalty, the workout was fast so I ran 1000m for "fun".
One Minute On…One Minute Off…for 10 minutes.30 KB Swings – 55/35
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*If you count a penalty, perform a single 800 meter run for each penalty.
I used a 30 lbs. dumbbell for the first 3 rounds, but for the last 2 rounds I switched to a 25 lbs. weight. I was able to complete all rounds within the time frame, but my arms sure tightened up while going through each round. Although I didn't receive a penalty, the workout was fast so I ran 1000m for "fun".
Tuesday, April 23, 2013
April 23, 2013
5 minute amrap of:
5 thrusters 65/45
5 T2B
*rest 3 min
10 minute amrap of:
30 double unders UB
15 squats
10 push ups
*By accident I slept in and missed this one.
5 thrusters 65/45
5 T2B
*rest 3 min
10 minute amrap of:
30 double unders UB
15 squats
10 push ups
*By accident I slept in and missed this one.
April 22, 2013
100 Double Unders
100 m Farmers Carry- heavy as possible.
30 Pull-ups
100 m Farmers Carry
30 Pull-ups
100 m Farmers Carry
100 Double Unders
Time: 21:00
*(Since I definitely can't do 100 DU yet, I had to settle for doing 300 single jump ropes each round. If you're doing the math, that makes for a grand total of 900 jump ropes. I hate the jump rope!
I carried 35 lbs. dumbbells in each hand for the farmer's carry, for 70 lbs.
The first round of pull ups were assisted with the band, but with the tightening of my arms by the 2nd go around, I resorted to jump ups!)
This was a tough one!
100 m Farmers Carry- heavy as possible.
30 Pull-ups
100 m Farmers Carry
30 Pull-ups
100 m Farmers Carry
100 Double Unders
Time: 21:00
*(Since I definitely can't do 100 DU yet, I had to settle for doing 300 single jump ropes each round. If you're doing the math, that makes for a grand total of 900 jump ropes. I hate the jump rope!
I carried 35 lbs. dumbbells in each hand for the farmer's carry, for 70 lbs.
The first round of pull ups were assisted with the band, but with the tightening of my arms by the 2nd go around, I resorted to jump ups!)
This was a tough one!
April 19, 2013
10-5-5-3-3-3-3 reps of:
power clean
Your goal is to have the final set of 3 power cleans be as heavy as you can perform correctly.
Then 4 attempts of: deadlift
Don't mess around with building up slowly on these 4 singles.
Your posterior chain will already be very warmed up by the power cleans.
Your final deadlift attempt should be for a new max.
I worked on both of these techniques for a good 30 - 40 minutes. By the end, I reached 90 lbs. Power Clean and 135 lbs. Deadlift. Unfortunately those were my PR's from before. I know that I need to work on my hip motion on the Power Clean so that I can gain more power.
power clean
Your goal is to have the final set of 3 power cleans be as heavy as you can perform correctly.
Then 4 attempts of: deadlift
Don't mess around with building up slowly on these 4 singles.
Your posterior chain will already be very warmed up by the power cleans.
Your final deadlift attempt should be for a new max.
I worked on both of these techniques for a good 30 - 40 minutes. By the end, I reached 90 lbs. Power Clean and 135 lbs. Deadlift. Unfortunately those were my PR's from before. I know that I need to work on my hip motion on the Power Clean so that I can gain more power.
April 18, 2013
80 air squats
80 push ups
80 sit ups
Run 400 meters carrying 25# plate
80 kettlebell swings 53/35
80 burpees
80 box jumps 24/20
Run 400 meters carrying 25# plate
This is a partner workout. Get through the 80 reps however you and your partner wish. Whoever is not working must be holding a 25# plate. The plate can not touch the ground. If the plate touches the ground during the workout, there is an immediate 25 burpee penalty for BOTH partners. Both partners must run the 400 meters.
Partner: Jen
Time: 26:24 Rx
(Thankfully we started with the harder stuff first and went in reverse order. We also did 10 reps each before trading off with each other...AND luckily, we NEVER dropped the 25 lb. dumbbell!)
80 push ups
80 sit ups
Run 400 meters carrying 25# plate
80 kettlebell swings 53/35
80 burpees
80 box jumps 24/20
Run 400 meters carrying 25# plate
This is a partner workout. Get through the 80 reps however you and your partner wish. Whoever is not working must be holding a 25# plate. The plate can not touch the ground. If the plate touches the ground during the workout, there is an immediate 25 burpee penalty for BOTH partners. Both partners must run the 400 meters.
Partner: Jen
Time: 26:24 Rx
(Thankfully we started with the harder stuff first and went in reverse order. We also did 10 reps each before trading off with each other...AND luckily, we NEVER dropped the 25 lb. dumbbell!)
Wednesday, April 17, 2013
April 17, 2013
2 rounds for time
800 m run
20 clapping push ups
30 kettlebell swings 50/25
Time: 11:42Rx
...well...maybe not with the clapping push ups. I did what I could, but it ended up just pushing off the ground, but unable to clap. Someday...
800 m run
20 clapping push ups
30 kettlebell swings 50/25
Time: 11:42Rx
...well...maybe not with the clapping push ups. I did what I could, but it ended up just pushing off the ground, but unable to clap. Someday...
April 16, 2013
30 thrusters @ 115/75
40 burpee box jumps 24/20″
50 double unders
Time: 13:12 (*65 lbs. thrusters/150 singles)
40 burpee box jumps 24/20″
50 double unders
Time: 13:12 (*65 lbs. thrusters/150 singles)
Monday, April 15, 2013
April 15, 2013
“The Bear Complex”
5 Rounds of 7 sets of:
1 Power Clean
1 Front Squat1 Push Press
1 Back Squat
1 Push Press
Each combination of the five movements is considered one repetition. You will complete 7 repetitions per round. Increase weight for each of the five rounds. This is not a timed workout, the objective is maximum weight. Rest as needed between rounds, but the barbell cannot be released during the seven repetitions within the round.
Today I didn't feel like pushing myself too hard, not that I could have much harder...
Round 1: 45 lbs.
Round 2: 50 lbs.
Round 3: 52.5 lbs.
Round 4: 55 lbs.
Round 5: 60 lbs.
Now looking at things, I wish I would have increased by 5 lbs. each round. Oh well...there's always tomorrow.
5 Rounds of 7 sets of:
1 Power Clean
1 Front Squat1 Push Press
1 Back Squat
1 Push Press
Each combination of the five movements is considered one repetition. You will complete 7 repetitions per round. Increase weight for each of the five rounds. This is not a timed workout, the objective is maximum weight. Rest as needed between rounds, but the barbell cannot be released during the seven repetitions within the round.
Today I didn't feel like pushing myself too hard, not that I could have much harder...
Round 1: 45 lbs.
Round 2: 50 lbs.
Round 3: 52.5 lbs.
Round 4: 55 lbs.
Round 5: 60 lbs.
Now looking at things, I wish I would have increased by 5 lbs. each round. Oh well...there's always tomorrow.
Friday, April 12, 2013
April 12, 2013
"Diane"
21-15-9
deadlifts 225/185
handstand push ups
Time: 6:57
Modifications: DL I did 115 lbs. and for the handstand push ups, I did holds; 1:30, 1:00, and 30 seconds.
21-15-9
deadlifts 225/185
handstand push ups
Time: 6:57
Modifications: DL I did 115 lbs. and for the handstand push ups, I did holds; 1:30, 1:00, and 30 seconds.
April 11, 2013
7 pull ups
21 burpees
20 minute AMRAP
Rounds: 6 + 18 (6 full rounds and 7 pull ups and 11 burpees)
21 burpees
20 minute AMRAP
Rounds: 6 + 18 (6 full rounds and 7 pull ups and 11 burpees)
Wednesday, April 10, 2013
Tuesday, April 9, 2013
April 9, 2013
50 m walking lunges
50 m farmer carry 35/25
10 deficit push ups
50 m farmer carry 35/25
10 deficit push ups
3 rounds for time
Time: 7:56 Rx
50 m farmer carry 35/25
10 deficit push ups
50 m farmer carry 35/25
10 deficit push ups
3 rounds for time
Time: 7:56 Rx
Monday, April 8, 2013
April 8, 2013
AMRAP 20 minutes
200m Run
10 Pull-Ups
15 Overhead Squats 95/65
Rounds: 5 + 18 (15 squats + 3 pull ups)
*Assisted pull ups/ 45 lbs. overhead squats
200m Run
10 Pull-Ups
15 Overhead Squats 95/65
Rounds: 5 + 18 (15 squats + 3 pull ups)
*Assisted pull ups/ 45 lbs. overhead squats
Friday, April 5, 2013
April 5, 2013
3 minute amrap of:
25 hr push-ups
25 KB snatch 55/35 – alternating hands
25 KB SDHP 55/35
25 burpee box jump 20/16″
150 double unders
-rest 2 min
then 5 minute amrap
(same movements and same order)
-rest 2 min
then- for time- finish 1 time through the whole thing.
(same movements and same order)
So there are 2 scores and a time from today's workout.
Round 1: In 3 minutes I was able to complete 25 hr push ups, 25 KB Snatch and 4 KB SDHP for a total of 54
Round 2: In 5 minutes, I was able to compete 25 hr push ups, 25 KB Snatch, 25 KB SDHP and 17 burpee box jumps for a total of 92.
Round 3 Time: 12:34 (Oh and that would be 450 single jump ropes!!! The only thing that saved me today was I was able to get close to 100 jumps consecutively for 2 separate rounds. My arms are still jello!!)
**(I used 25 pounds for the KB snatch and 35 pounds for the (Sumo Deadlift High Pulls) SDHP.
25 hr push-ups
25 KB snatch 55/35 – alternating hands
25 KB SDHP 55/35
25 burpee box jump 20/16″
150 double unders
-rest 2 min
then 5 minute amrap
(same movements and same order)
-rest 2 min
then- for time- finish 1 time through the whole thing.
(same movements and same order)
So there are 2 scores and a time from today's workout.
Round 1: In 3 minutes I was able to complete 25 hr push ups, 25 KB Snatch and 4 KB SDHP for a total of 54
Round 2: In 5 minutes, I was able to compete 25 hr push ups, 25 KB Snatch, 25 KB SDHP and 17 burpee box jumps for a total of 92.
Round 3 Time: 12:34 (Oh and that would be 450 single jump ropes!!! The only thing that saved me today was I was able to get close to 100 jumps consecutively for 2 separate rounds. My arms are still jello!!)
**(I used 25 pounds for the KB snatch and 35 pounds for the (Sumo Deadlift High Pulls) SDHP.
Thursday, April 4, 2013
April 4, 2013
15 minutes to complete:
40 kettlebell swings (35/53)
40 knees to elbow
400 m run
2 rounds
then
double unders for remaining time
Score is number of double unders
So...I completed the 2 rounds with about 3 minutes left to spare. Not that it matters, unless you can do double unders, which I can't. I tried for them the whole 3 mins., and I believe I got a total of 7. They felt different and sounded like DU so I hope I was doing them. I will have to work on them on my own time!
40 kettlebell swings (35/53)
40 knees to elbow
400 m run
2 rounds
then
double unders for remaining time
Score is number of double unders
So...I completed the 2 rounds with about 3 minutes left to spare. Not that it matters, unless you can do double unders, which I can't. I tried for them the whole 3 mins., and I believe I got a total of 7. They felt different and sounded like DU so I hope I was doing them. I will have to work on them on my own time!
Wednesday, April 3, 2013
April 3, 2013
20 minute AMRAP of:
10 pull ups
20 double unders
200m run
10 push ups
20 double unders
400m run
Rounds: 3 1/2
(3 + 10 pull ups, 60 singles, 200m run, & 10 push ups) I used a band to assist all my pull ups, but I did REAL push ups the whole time!! :)
10 pull ups
20 double unders
200m run
10 push ups
20 double unders
400m run
Rounds: 3 1/2
(3 + 10 pull ups, 60 singles, 200m run, & 10 push ups) I used a band to assist all my pull ups, but I did REAL push ups the whole time!! :)
Tuesday, April 2, 2013
April 2, 2013
5 push press 95/65
8 weighted step ups 95/65 & 24/20
4 rounds for time
Time: 5:19 Rx push press, 40 lbs. step ups (2 - 20lbs. dumbbells)
8 weighted step ups 95/65 & 24/20
4 rounds for time
Time: 5:19 Rx push press, 40 lbs. step ups (2 - 20lbs. dumbbells)
Monday, April 1, 2013
March 29, 2013
Tabata
20 seconds on 10 seconds off for 8 intervals at each station
Pull ups (38 assisted with the band)
Sit ups (86)
Push Ups (66 - I started with real "boy" push ups, but as my arms turned to jello, I switched to hand release)
Squats (117)
Total = 307
20 seconds on 10 seconds off for 8 intervals at each station
Pull ups (38 assisted with the band)
Sit ups (86)
Push Ups (66 - I started with real "boy" push ups, but as my arms turned to jello, I switched to hand release)
Squats (117)
Total = 307
March 28, 2013
Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
I did 4 rounds + 4 should press with 65 lbs.
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
I did 4 rounds + 4 should press with 65 lbs.
Subscribe to:
Posts (Atom)