7 Rounds
10 - DB split jerks loading use 23% of BW
10 - Box jumps
10 - Ab wheels
1 - Rope climb
10 - Pushups
I loved this workout but alot of this one was mental for me. I decided at the beginning that I was going to do all of the box jumps and all of those rope climbs with no modifications even if I was the last one done, which sure enough... The first couple of rounds were ok but after that I was getting pretty exausted. Climbing that rope was hard as I have only done it once and took so much of my energy! I was half way up on my last round and felt like I couldn't pull myself any higher. My arms were on fire and my feet kept slipping off. I was frusterated and pretty close to giving up but I could hear a few voices yelling at me to keep going. I don't even know who it was but their motivation totally helped me focus and get to the top!
Sunday, August 17, 2008
Monday, August 11th
WOD
60 Skips 30 Burpees 30 Situps
40 Skips 20 Burpees 20 Situps
20 Skips 10 Burpees 10 Situps
5 k run
My time on the run was 29:06 which I was pretty satisfied with. It was my first 5k run and I really had no idea how long it would take me. My goal was just to do the run without stopping and I did so I was pretty happy with that! Next time maybe 26 minutes??
60 Skips 30 Burpees 30 Situps
40 Skips 20 Burpees 20 Situps
20 Skips 10 Burpees 10 Situps
5 k run
My time on the run was 29:06 which I was pretty satisfied with. It was my first 5k run and I really had no idea how long it would take me. My goal was just to do the run without stopping and I did so I was pretty happy with that! Next time maybe 26 minutes??
Wednesday, August 13, 2008
Saturday, August 9th
7 Rounds
8 Calorie row
10 SDHP 75/55lb
dips from bench
15 box jumps
10 wall balls 20/12lb to ten ft target
10 ab wheel rollouts
You have 30 sec @ each station, your goal is to complete the # or until time ends. You get 7 sec. to move to the next station. Set your time for 30 sec of work and 7 sec of rest or use the rest period to help reach your goal.
When I got to the box I looked the board and it said 42 rounds! I wanted to go leave and go back home to bed but thank god it ended up being seven rounds all together... still hard but not 42!
There were alot of people there so the workout took about a round for everyone to get the hang of what was going on. Once we did it seemed to go pretty smoothly and there was tons of energy! We went in sets of 3's for 30 seconds at each station. I dreaded every time I got to the damn wall balls and SDHP stations. I found both to be pretty tough. The wall balls take some coordination which I am lacking lol and after about the third round of sumo lifts I was having a hard time getting the bar to my chin. Other than those everything felt pretty good. I love seeing so many people at the Saturday class!
8 Calorie row
10 SDHP 75/55lb
dips from bench
15 box jumps
10 wall balls 20/12lb to ten ft target
10 ab wheel rollouts
You have 30 sec @ each station, your goal is to complete the # or until time ends. You get 7 sec. to move to the next station. Set your time for 30 sec of work and 7 sec of rest or use the rest period to help reach your goal.
When I got to the box I looked the board and it said 42 rounds! I wanted to go leave and go back home to bed but thank god it ended up being seven rounds all together... still hard but not 42!
There were alot of people there so the workout took about a round for everyone to get the hang of what was going on. Once we did it seemed to go pretty smoothly and there was tons of energy! We went in sets of 3's for 30 seconds at each station. I dreaded every time I got to the damn wall balls and SDHP stations. I found both to be pretty tough. The wall balls take some coordination which I am lacking lol and after about the third round of sumo lifts I was having a hard time getting the bar to my chin. Other than those everything felt pretty good. I love seeing so many people at the Saturday class!
Tuesday, August 12, 2008
Thursday, August 7th
Back Squat
3-3-3-3
70-80-90-95
Deadlift
3-3-3-3
120-130-140-150
Finish with 3 sets of Ab wheel rollouts from knees or standing.
PR'd back squats and deadlifts today! woooo woooo!
I tried going for 100 for my last set of squats but failed...next time!
3-3-3-3
70-80-90-95
Deadlift
3-3-3-3
120-130-140-150
Finish with 3 sets of Ab wheel rollouts from knees or standing.
PR'd back squats and deadlifts today! woooo woooo!
I tried going for 100 for my last set of squats but failed...next time!
Wednesday, August 6th
Workout of the Day
3 Rounds
Row 30sec on/30 off 4x
2min: 5 burpees/5 Single arm db swings 25lb
Row 30sec on/30 off 4x
2min: 5 deadlifts 135/95lb/10 jumping lunges
Row 30sec on/30 off 4x
2min: sandbag squats/5 tuck jumps
This workout was pretty different and I think one of the longest ones I have done at crossfit. It ended up taking about 45 minutes and it was perfect after having some time off for the long weekend. Everything felt hard but I loved it!
3 Rounds
Row 30sec on/30 off 4x
2min: 5 burpees/5 Single arm db swings 25lb
Row 30sec on/30 off 4x
2min: 5 deadlifts 135/95lb/10 jumping lunges
Row 30sec on/30 off 4x
2min: sandbag squats/5 tuck jumps
This workout was pretty different and I think one of the longest ones I have done at crossfit. It ended up taking about 45 minutes and it was perfect after having some time off for the long weekend. Everything felt hard but I loved it!
Thursday, August 7, 2008
Thursday, July 31st
Squat clean
6-5-4-3-2-1
Jumping pullups rest 2 min
Burpees
8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8
Knees to elbows
I hated this one. My cleans were frusterating as usual. I got a few good ones in there and then decided to add ten pounds because I have been doing the same weight for a while. I let my mind take over and and couldn't even clean the bar up. I seem to always tell myself I can't do these and don't know why...Pisses me off!
Anyways burpees weren't fun. I had Chad coaching me and he wasn't going easy. I had to get my chest to the ground and if I didn't I was redoing them. Damn you Chad! He told me he was going to make me "break a sweat"... well I did! Thanks buddy:)
6-5-4-3-2-1
Jumping pullups rest 2 min
Burpees
8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8
Knees to elbows
I hated this one. My cleans were frusterating as usual. I got a few good ones in there and then decided to add ten pounds because I have been doing the same weight for a while. I let my mind take over and and couldn't even clean the bar up. I seem to always tell myself I can't do these and don't know why...Pisses me off!
Anyways burpees weren't fun. I had Chad coaching me and he wasn't going easy. I had to get my chest to the ground and if I didn't I was redoing them. Damn you Chad! He told me he was going to make me "break a sweat"... well I did! Thanks buddy:)
Thursday, July 31, 2008
Wednesday, July 28th
Jumping Pullup/Dip
20/1, 18/2, 16/3, 14/4, 12/5, 10/6, 8/7, 6/8, 4/9, 2/10
in between each set of pullups and dips 7 DL's @95lbs and 7 ab wheel rollouts
TIME 17:23
THIS WAS HARD! (but I liked it!) I had to do double the amount of pullups because I had to modify to jumping. I did the dips from the box with feet elevated instead of the bench which was a first for me and it took everything I had to get that tenth one out! Deadlifts felt like the easy part of this workout, the ab wheel by far the worst...
After class I stayed for MMA. I really like that class and look forward to getting good, or at the very least look like I know what I'm doing! I was partnered up with Hollie and she almost knocked me over more than once with her kicks and punches, my god she is strong! I will get her back eventually though...you too Leanna you'd better watch out;)
20/1, 18/2, 16/3, 14/4, 12/5, 10/6, 8/7, 6/8, 4/9, 2/10
in between each set of pullups and dips 7 DL's @95lbs and 7 ab wheel rollouts
TIME 17:23
THIS WAS HARD! (but I liked it!) I had to do double the amount of pullups because I had to modify to jumping. I did the dips from the box with feet elevated instead of the bench which was a first for me and it took everything I had to get that tenth one out! Deadlifts felt like the easy part of this workout, the ab wheel by far the worst...
After class I stayed for MMA. I really like that class and look forward to getting good, or at the very least look like I know what I'm doing! I was partnered up with Hollie and she almost knocked me over more than once with her kicks and punches, my god she is strong! I will get her back eventually though...you too Leanna you'd better watch out;)
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