I've taken some time off trying to let my shins heal...
Today updated my PFT with one of my recruiters...
15 Pull-ups - less than I'de hoped for..their so strict on form..figures lol
100 Crunches - notta prob at all...
3 mile run and PR in a time of: 20:31..in the last month I've ran maybe 2 or 3 miles total..jus been doin strait crossfit and obviously it works!
20100129
20100125
Trying to Breath..
Five rounds for time of:
Row 500 Meters
135 pound thruster, 7 reps (scaled down to 115 pounds)
as RX'd for time of- 24:34
Each 500 M Row was under 2 min..most of them being just under 1:50..broke up the thrusters :/ did 4 and then 3 every round except for the last one...busted out 7 straight on the last one..wit a second or so pause on the last couple :)
Overall crazy hard workout..tried to think good thoughts the whole time..although after the first round inside I wanted to quit for a split second..pushed through tho..lookin forward to tomorrrow's WOD!!
Row 500 Meters
135 pound thruster, 7 reps (scaled down to 115 pounds)
as RX'd for time of- 24:34
Each 500 M Row was under 2 min..most of them being just under 1:50..broke up the thrusters :/ did 4 and then 3 every round except for the last one...busted out 7 straight on the last one..wit a second or so pause on the last couple :)
Overall crazy hard workout..tried to think good thoughts the whole time..although after the first round inside I wanted to quit for a split second..pushed through tho..lookin forward to tomorrrow's WOD!!
20100124
Pain For Time..
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
As Rx'd for a time of - 25:53
Totals up to be 45 deadlifts and 150 pull-ups..
Tough workout..never have practiced the dead lift much..tore open some callises ofcourse..hands pretty messed up but pushed through in the end...ooo rah!
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
As Rx'd for a time of - 25:53
Totals up to be 45 deadlifts and 150 pull-ups..
Tough workout..never have practiced the dead lift much..tore open some callises ofcourse..hands pretty messed up but pushed through in the end...ooo rah!
20100121
Don't wanna sub anymore :(
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
Didn't do the clean and jerk..shins feeling better but not where I want em to be...so I subbed...
200 Marine style crunches - not for time
90 Back Ext - 90#
31 - 4 ct flutter kix
and 4 miles on the bike - randomization and hills
135 pound Clean and jerk, 10 reps
30 GHD situps
Didn't do the clean and jerk..shins feeling better but not where I want em to be...so I subbed...
200 Marine style crunches - not for time
90 Back Ext - 90#
31 - 4 ct flutter kix
and 4 miles on the bike - randomization and hills
Shoulda Woulda
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Didn't do the burpees because lately my shins have been killing me..too much squat work I think :/ soo..subbedd....
120 push-ups
10 pull-ups for a time of 10:23
then did 3x10 burnout on 35# plate
100 Marine style crunches in 2 min
did have a couple days off..monday had no school..sched was messed up an didnt have time..had a bball game that day..tuesday was CF's actually rest day..so I rested..
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Didn't do the burpees because lately my shins have been killing me..too much squat work I think :/ soo..subbedd....
120 push-ups
10 pull-ups for a time of 10:23
then did 3x10 burnout on 35# plate
100 Marine style crunches in 2 min
did have a couple days off..monday had no school..sched was messed up an didnt have time..had a bball game that day..tuesday was CF's actually rest day..so I rested..
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
YMCA was closed..so mine looked like this...
45 lb thruster
sumo deadlift highpull 75 lbs
box jump 20"
push-press 75
burpees
WOD totally killed me..loved it..well not at the time but ya know..couldnt really keep track of time cuz my mind was elsewhere..didnt have time to write down my reps for each one..
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
YMCA was closed..so mine looked like this...
45 lb thruster
sumo deadlift highpull 75 lbs
box jump 20"
push-press 75
burpees
WOD totally killed me..loved it..well not at the time but ya know..couldnt really keep track of time cuz my mind was elsewhere..didnt have time to write down my reps for each one..
Mother Mary
ACTUAL WORKOUT ON: 20100116
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Squat - 50 , pull-up 10
Squat - 40 , push-up 20
Squat - 43 , pull-up 17
Squat - 35 , push-up 25
Squat - 40 , pull-up 20
Squat - 30 , push-up 30
Time of 12 min...had to go short on squats a lil bit to have some arm work lol
after that did 3x10 burn out with 35# plate
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Squat - 50 , pull-up 10
Squat - 40 , push-up 20
Squat - 43 , pull-up 17
Squat - 35 , push-up 25
Squat - 40 , pull-up 20
Squat - 30 , push-up 30
Time of 12 min...had to go short on squats a lil bit to have some arm work lol
after that did 3x10 burn out with 35# plate
20100114
Kill ma shoulders plzz
3 rounds for time:
walk on hands, 100 feet
hand stand on wall for 2 minutes
15 hand stand push-ups
Post total time to comments MINUS the six minutes of static handstands.
heres how mine went...
Round 1 - 54 ft walk on hands, 1 min handstand..15 HSPU
Round 2 - 54 ft walk on hands, 1 min handstand..15 HSPU
Round 3 - 54 ft walk on hands, 1 min handstand..8 HSPU
Round 4 - 54 ft walk on hands, 1 min handstand..7 HSPU
Round 5 - 36 ft walk on hands...
almost done but had to stop at round 5..cuz my left rotator cuff was startin to hurt a lil..kills me not finishin but gotta listen to my body and not tear myself up too much
walk on hands, 100 feet
hand stand on wall for 2 minutes
15 hand stand push-ups
Post total time to comments MINUS the six minutes of static handstands.
heres how mine went...
Round 1 - 54 ft walk on hands, 1 min handstand..15 HSPU
Round 2 - 54 ft walk on hands, 1 min handstand..15 HSPU
Round 3 - 54 ft walk on hands, 1 min handstand..8 HSPU
Round 4 - 54 ft walk on hands, 1 min handstand..7 HSPU
Round 5 - 36 ft walk on hands...
almost done but had to stop at round 5..cuz my left rotator cuff was startin to hurt a lil..kills me not finishin but gotta listen to my body and not tear myself up too much
Get to IT!
ACTUAL WORKOUT ON: 20100112
"Angie" minus squats..legs still sore
100 pull-ups
100 push-ups
100 sit-ups
Time of: 17 min..before I did the WOD did 16 strict form pull-ups non stop..prolly could of squeezed out 17 but I thought i felt myself cheating a lil so i stopped..
"Angie" minus squats..legs still sore
100 pull-ups
100 push-ups
100 sit-ups
Time of: 17 min..before I did the WOD did 16 strict form pull-ups non stop..prolly could of squeezed out 17 but I thought i felt myself cheating a lil so i stopped..
20100108
Killer
ACTUAL WORKOUT ON: 20100106
5 rounds for time of:
50 wall ball shots w/#20 ball to 10ft target
25 Pull-ups
A SLOW time of: 27:49
Definitely a hard workout..legs were a bit sore before I started the workout and for some reason I was pretty much mentally dead..was rlly struggling to push myself..took 2 1 min water breaks..and like a 1 min talk break..along with im sure many other short breaks :/ overall ok workout..finished it in the end..jus not up to par..
5 rounds for time of:
50 wall ball shots w/#20 ball to 10ft target
25 Pull-ups
A SLOW time of: 27:49
Definitely a hard workout..legs were a bit sore before I started the workout and for some reason I was pretty much mentally dead..was rlly struggling to push myself..took 2 1 min water breaks..and like a 1 min talk break..along with im sure many other short breaks :/ overall ok workout..finished it in the end..jus not up to par..
Good Morning :)
ACTUAL WORKOUT ON: 20100105
Five rounds for time of:
Run 400 M
25 GHD Sit-Ups (subbed mat sit-ups)
25 Hip Extensions (subbed 45# bbell good mornings)
Time of: 21:02 - back was gettin killed from those good mornings!
Five rounds for time of:
Run 400 M
25 GHD Sit-Ups (subbed mat sit-ups)
25 Hip Extensions (subbed 45# bbell good mornings)
Time of: 21:02 - back was gettin killed from those good mornings!
First Time
ACTUAL WORKOUT ON: 20100104
Warm Up: Mile run - 6:18
3 rounds for time of
12 Muscle Ups SUB 3:1 pullups, dips
75 Squats
Time of: 20:07
#35 - Plate burn - 3x10 curl,chest,tri non stop
Not great..as always..room for improvement..did this workout on 4 hours of sleep
Warm Up: Mile run - 6:18
3 rounds for time of
12 Muscle Ups SUB 3:1 pullups, dips
75 Squats
Time of: 20:07
#35 - Plate burn - 3x10 curl,chest,tri non stop
Not great..as always..room for improvement..did this workout on 4 hours of sleep
20100103
Barbara
Warm Up: 1 mile bike, 300 jump ropes
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round
1 round - 2:50
2 round - 3:38
3 round - 4:42
4 round - 3:56
5 round - 4:27
Cool down - 500 M Row - 1:57
Barbara def killed me and took my lunch money..not the greatest time..as always..looking to improve! cant wait till next time
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round
1 round - 2:50
2 round - 3:38
3 round - 4:42
4 round - 3:56
5 round - 4:27
Cool down - 500 M Row - 1:57
Barbara def killed me and took my lunch money..not the greatest time..as always..looking to improve! cant wait till next time
20100101
Hello New Year!
"Cindy"
20 Min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
20 Min AMRAP:
5 Hand Stand Push-ups
10 One legged squats, alternating
15 Pull-ups
Warm Up: 300 Jumprope
I picked Mary..scaled the WOD..first 8 rounds did 5 HSPU, 10 reg squats and 15 curls with approx 45 lbs..
next 4 rounds had to scale more..subbed out 10 incline push-ups nose to floor for the 5 HSPU's...then 10 reg squats, 15 curls..
In 20 Mins did..12 Rounds + 10 incl push-ups + 10 squats
joints and back were dead from the pull-ups from yesterday..tomorrows wod is another pushup, pullup, squat bodyweight destroyer..
lookin forward to it!
20 Min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
20 Min AMRAP:
5 Hand Stand Push-ups
10 One legged squats, alternating
15 Pull-ups
Warm Up: 300 Jumprope
I picked Mary..scaled the WOD..first 8 rounds did 5 HSPU, 10 reg squats and 15 curls with approx 45 lbs..
next 4 rounds had to scale more..subbed out 10 incline push-ups nose to floor for the 5 HSPU's...then 10 reg squats, 15 curls..
In 20 Mins did..12 Rounds + 10 incl push-ups + 10 squats
joints and back were dead from the pull-ups from yesterday..tomorrows wod is another pushup, pullup, squat bodyweight destroyer..
lookin forward to it!
ROW DAY
ACTUAL WORKOUT ON: 20091230 - Wednesday
Warmed Up - just stuff
10 Rounds of 250M row + 15 Push-Ups
For a time of: I'm wanting to say 18 something..not too great..breathing like crazy and heart rate wayyy up..slow time..as always..looking to improve..
2500M Row in 10:01
Warmed Up - just stuff
10 Rounds of 250M row + 15 Push-Ups
For a time of: I'm wanting to say 18 something..not too great..breathing like crazy and heart rate wayyy up..slow time..as always..looking to improve..
2500M Row in 10:01
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