August 30, 2013

I didn't make it to Xfit yesterday.  It has been one of the LONGEST weeks ever with school starting up again and having SEP's this week at school.  Plus, heading to bed at 11 didn't help.  I decided to skip today's WOD of:

21-15-9

Deadlift  225/185
Box Jump  24/20

and do yesterday's torture instead...
70 squats - 45 lb bar  (I did 35 front squats and 35 back squats)
60 double unders (180 singles)
50 situps
40 wall balls  20/15 (*10 lbs.)
30 HR push ups
20 pull ups (with band assistance)
10 bar over burpees

It was supposed to be 2 rounds for time, but I knew it would take awhile.  Anyone who did yesterday's said it took anywhere from 30-50 mins to complete, with some throwing up in the bushes afterwards!  YIKES!  I wanted the challenge this morning, but I'm saving my 2nd round for another day! ;)  

Time:  18:12  (1 round)

August 28, 2013

1-1-1-1-1 - Push Jerk

Then for time:

50  Double Unders
10 Knees to Elbows
10 KB Swings 70/53

40 Double Unders
10 Knees to Elbows
10 KB Swings

30 Double Unders
10 Knees to Elbows
10 KB Swings

20 Double Unders
10 Knees to Elbows
10 KB Swings

10 Double Unders
10 Knees to Elbows
10 KB Swings

Time:  9:48

August 27, 2013

3-3-3 Power clean  (no time)

Then

7 Squat cleans  115/75
7 Burpees

6 rounds for time

Time:  12:07 (45 lbs.)

P.S.  TODAY marks exactly 1 year since I started Xfit.

August 26, 2013

1-1-1-1-1 Deadlift

no more than 85% of your maximum weight here.  We are still ramping up from our summer, so don't lift crazy here.
*Deadlifts still scare me, especially with (basically) starting all over in this process.  I ended up doing several with the bar (45lbs.), then adding 10lbs. to eat side for 65lbs., and finished up with another 10lbs. on each side for a grand total today of 85 lbs.  Crazy what starting over does!

Then

Team up and run 500 meters with a partner.  Between the two of you, you must carry a 25 lb weight.  Switch as necessary. You must run together...same pace.

Rest 1 minute between rounds

4 rounds

Partner:  ShaLece
Time:  15:45
*We ended up having one of us carry the weight down half way (250m) and then trade off.

August 23, 2013

75 kettlebell swings for time  70/53

Time:  5:02 (35 lbs.)

August 21, 2013

Work up to a light hang power clean for 5 reps.  Not too heavy. 

Then -

7 box over burpees
7 knees to elbows
10 Dumbbell Snatch 50/35 (*20 lbs.)
Run 200 meters

5 rounds for time

Time:  16:24

August 20, 2013

20 box jumps 24"/20"
30 hand release push ups
400 m run

3 rounds for time

Time:  13:34

August 19, 2013

15-12-9-6-3

Thrusters 95/65  (*45 lbs. since I'm starting over with the weights :( )
Situps
Lunge steps
Double Unders (45, 36, 27, 18, 9 singles)

1 round for time

Time:  9:57

August 16, 2013

Helen

Run 400 meters
21 KB Swings 53/35
12 Pull ups

3 rounds for time

Time:  13:12

August 13, 2013

I'm BACK!  So really....I continued working out over the summer.  Mainly my morning walks and runs, but I did manage to squeeze in a few evening Crossfit WODs here and there too.  The recording it on here was the hard part for me for some reason.  Either way, here's what I've been up to as of lately...

Dirty 30

30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Good mornings
30 Wall ball shots, 20 pound ball  (*15 lb)
30 Burpees
30 Double unders  (*90 singles)

Time:  28:47