HELP ME BREATHE PLZ

ACTUAL WORKOUT ON: 20091127 Friday

Warm Up:

200 Jump Ropes - worked on some double unders..jus got my new jumprope! calves were sore the next day..this is a good sign!

1,000 M Row for a time of: 3:50

20 Min AMRAP:

25 Burpees
15 Squats

SCALED DOWN TO..

15 Burpees
8 Squats

Completed 4 rounds + 15 burpees + 4 squats

the first 2.5 rounds used 135 for squat..last part used 155

After workout..did bench 3x8 - 135..could of cranked out more..bench strength still there..

Def looking to improve..as always..

Shoulder Killer

ACTUAL WORKOUT ON: 20091125

Shoulder Press - 1-1-1-1-1 - 115
Push Press - 3-3-3-3-3 - 115
Push Jerk - 5-5-5-5-5- 115

RX'D

chyut!

JAKE

ACTUAL WORKOUT ON: 20091124

Warm Up: 500 M Row - 1:48

5 Rounds for Time of:

10 Powerclean #135
15 Push-ups
10 Pull-ups

Time of: 14:21..Last time I did this my time was like 21 mins..That was my first shot EVER at crossfit type routine..

2 - 20 ct flutter kix
25 - decline sit-up n twist
75 crunches
15 leglifts

Row 500 M - 2:03 - was going to do 1,000 but abs were killing me :)

3 Miles on bike for a time of- 8:25

Saturday..

20091121

For Time:

21 HSPU
400 M Run
21 Weighted Pull-ups(used 20# db)
15 HSPU
400 M Run
15 Weighted Pull-ups(used 20# db)
9 HSPU
400 M Run
9 Weighted Pull-ups(used 20# db)

Time of: 25:31

yes I know very slow..time should of been around...ehh..18ish..at the slowest..was talking to a guy and had to wait for a couple of things to open up...def gonna improve my time by a min of 8 minutes or so next time...

3 Max sets of push-ups...1- 44
2- 34
3- 22

RX'd

Deadlift time..

ACTUAL WORKOUT ON: 20091120

Deadlift

1-1-1-1-1-1-1

Warm UP: 135x8
185x4

Actual Work Load - 225x2 - form was going to crap..so went down in weight
205x7 - form was alright at this weight..

ABS- Decline Sit-up N Twist - 25
10 4 ct flutter kix
KTE - 20
Crunches - 60

Never have done deadlift much..explaining my poor form and low weight..but..ill get betta..

Serena Williams..

ACTUAL WORKOUT ON: 20091119

In my P.E. class we did a workout to a cd by Serena Williams?? lol...it was a walk/jog/run/kill my p.e. class..

yeah..pretty lame but I actually did run some..so I took the rest of the day off..soo..yeah..so that I'de be ready for Friday! ha

ACTUAL WORKOUT ON: 20091118

Warm Up: mile run 6:15

"Elizabeth"
21-15-9

Powerclean #135, Ring Dip

RX'd Time Of: 16:21

Didn't have ring dips, subbed reg dips (3:1)

Pretty intense..def room for improvement..chyut!

Kill My Shoulders Plzz

5 Rounds for time:
95lb push-jerk, 15 reps
15 L pull-ups

I subbed 20 pushups for 15 L pullups because my bis were still sore from the other day..
Final time of 15:03..took a 30 sec break to spot someone..
Def looking to improve still!

Then did..
30 4 ct flutter kix
25 decline situp n twist
15 leg lifts

EVA

5 rounds for time of:

Run 800 M
30 2 pood kettle bell swings
30 pull-ups

First round did 30 DB swings with (50) and 20 pull-ups..had to drop to 15 DB swings and pull-ups after the first set..I'm just basically starting DB swings..and I suck at them so It's gonna take me a min..still working on my kip form too :/ lol..but slowly but surely..

This workout killed me and EVA def does not agree with my choice of lunch: Steak Fajitas..not trying to make excuses but..my stomach def delayed the time of this workout..

time of: 40:12..yeah..I'm def loooking forward to meeting up with EVA and murdering her!

ACTUAL WORKOUT ON: 20091113

"JT"

For Time: 21-15-9

HSPU, Ring Dip, Push-Up

Had to sub reg dips for ring dips(3:1) for a slow time of 18:53..
For the second round of HSPU had to sub and use a box so last 2 sets werent strait HSPU..I don't know why..I didn't have much energy which was my fault..food pattern that day was messed up..

My last time for this workout was 19:31 and I RX'd everything..so..not much of an improvement but the last time I did this was a week ago..soo..thats as expected..looking forward to get in an actual CROSSFIT routine though..an thats all I have to say about that!

Cindy

AMRAP 20 Minutes of:

5 Pull-up
10 Push-up
15 Squats

Did 14 Rounds, 5 pull-up, 10 push-up, 7 squat

Yeah..not too great..lookin to def improve..had to take a min of 1 min break to spot my friend on bench..left the clock running..still wouldnt of done much better..but..hey..Rome wasn't built in a day!

Pullup Time!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

I made it 14 Rounds + 7 pull-ups...

Hands were hurtin a lil..it happens..

JT

21-15-9 of..

Hand Stand Push-Ups
Ring Dips
Push-Ups

Time of 19:31

No equipment for ring dips..so had to sub 3:1 for reg dips

Still a slow time..but making improvements..got through the workout easier and actually RX'd all of the HSPU..pretty stoked about that..

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

P.E. Lift Day

P.E. Lower Day..we did various exercises..I had a 25lb plate for mine..

Also won the prone bridge competition..around 3:15..nothin too special

ACTUAL WORKOUT ON: 20091104

RUN

3 miles in 22:13

Was a minute slower than my last run, I need to increase my running time since I hadn't ran for like a week before this run..improvements: didn't stop once..ran a good steady pace all the way through..the pace was just a little too slow..but I'm working on it! Another good thing..my legs aren't sore today after the run..so thats also good!

P.E. Lift Day

Just one more lift day in P.E. after today so that I can actually have a more structured cross-fit workout!

Today did some: Chest, bis, tris, and some core work..not much..

5 min stretch

ACTUAL WORKOUT ON: 20091030

Started out with some bench press...bench strength has gone down some..but its good..

135x8, 165x3, 165x3, 165x3

AMRAP: 30 Mintues

5 Man-Makers(#30), 10 Pull-ups

11 Round in 24:30, minues approx 1 to 2 mins..helping someone with a lift..
still rlly slow I know..but am working on it..

27 - 4 count flutter kix
21 - 4 count flutter kix