Saturday, 12.31.11

Warm Up: 500m row, 2 rounds of 15 second hand stand, 5 ring rows, 15 double unders, 5 clapping pushups

Conditioning: "Filthy Fifties"
For time:
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders

27:36 rx 

I started with Wall balls because there werent enough boxes and I wanted to get them out of the way. I think the knees to elbows took me about 6 or more minutes to do. They sucked!!

Friday, 12.30.11

Warm Up: 500m row, 400m run, 3 rounds of: band stretch and overhead squats, sampson stretch, 5 kipping pullups

SWOD: Thruster Go for 1rm

85x1, 95x1, 105x1, 115x1, 125x1 (PR)

I wanted to try 130 because I think I could have done it, but I didnt want to hurt myself right before we did "Fran." Plus, 125 was already a PR for me.

Metcon: "Fran" 21-15-9
-Thrusters (65#)
-Pullups

6:08 rx.

This was a huge PR from my last time of 8:27! I did take longer breaks than I should have though, so I probably could have gotten under 6 minutes, but I really think I would have puked if I did! ON my set of 21, I did 17 thrusters with no breaks.....next time, I want to do all 21 unbroken. The other sets I took two breaks. For pullups, I did 8 in a row and that was my longest, My other sets were 6's, 5's, 4's and 3's when I started getting tired.

Thursday, 12.29.11

2 mile jog on treadmil

Warm Up: 500m row, Sampson Stretch, band stretches, pushups

Strength: Weighted Pull Up 5-4-3-2-1

bodyweightx5, 2.5lbs x5, 5lbs x4, 12.5lbs x3, 17.5lbs x2, 25lbs x1, 30lbs x1 (fail)

Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15

I went pretty slow on these rounds since they werent timed. I only completed 2.5 rounds because I got really nauseous after the ring rows (had to go outside and almost puked), so I didnt do the last 15 GHD and hip extentions (I started with kettlebell). Hopefully this is not a sign of how bad the 1st trimester may get.

Wednesday, 12.28.11

Warm Up: 400m row, 2 rounds of: 5 clapping pushups, 5 pullups, 5 wall balls, 5 GHD situps

Conditioning: 5k for time

24:31. This is a PR by one second......and I was pissed! Cragen ran with me to help pace me, but toward the end when he tried to get me to sprint, I couldnt. I despise running, I really do. I never want to feel that way again for 24ish minutes! I felt like I was sprinting the whole to where I couldnt breathe and also felt like I was going so slow and couldnt speed up if I tried. I thought for sure that my time was going to be at least 20 seconds better, but hey I guess a PR is a PR. I also felt very "with child" today and like I needed to throw up, which is weird considering I am only 5 weeks. But anywho, I guess next time I do the 5k I will be 4.5 months along so I am sure I won't be setting any PR's on that day =)

Tuesday, 12.27.11

Warm Up: 400m run, 500m row, 3 rounds of: 5 clapping pushups, 5 pullups, 5 wall balls, 5 GHD situps

Strength: Bench Press 5-4-3-2-1

90x1, 95x4, 98x3, 100x2, 105x1

My bench presses are pretty ugly looking. My left arm never stays up with my right arm when the weight gets heavy so it looks pretty lopsided!
Conditioning: For Quality for 15:00:
-3 Handstand Push Ups (your most difficult variation)
-10 Hollow Rocks
-10 Hip Extension
-10 Air Squats
-10 Double Unders
I did 7 or 8 rounds with one ab mat and a 25lb plate for my handstand pushups. I had to take a break in the middle to get Carter some crackers. Afterwards I did a 2500m row in a little under 12 minutes.

Monday, 12.26.11

Warm Up: 500m row, 3 rounds of: 8 air squats, 8 ring rows, 8 stiff-legged dead lifts, 8 PVC pass throughs, 8 back extentions

SWOD: Crossfit Total
-1 RM Backsquat
-1 RM Shoulder Press
-1 RM Deadlift

200bs, 82sp, 265dl= 547!!

All my lifts were PR's, so it was a pretty good day for my total! This will be my last total for a while.....

I know no one reads my blog but Brad, so I will just go ahead and announce that I am pregnant. I am 4 weeks and 5 days. This will explain the horrible week that I had last week and the reason I was feeling so out of it. This week I am starting to eat healthy so that I don't binge on crap like I have been. I want to have a healthy baby and pregnancy and avoid getting gestational diabetes, which I almost had with Carter. Not sure when I will have to start modifying workouts, but I do know that I want to be very careful and I will have to try not to go too hard like I usually do. That will be the hardest part for me because I always try to push myself to go faster or more heavy. I am due August 29th, and I plan to workout everyday untill then!  It's the only way to have an easy pregnancy. I will never be a pregnant mom who uses the pregnancy as an excuse to be lazy and get fat.

P.S. After the total I did a 2000m row

Saturday, 12.24.11

Warm Up: Rounds or 20 double unders, 5 ring dips, 5 broad jumps, 5 ring rows

 

Metcon: "GI Jane"

-100 Burpee Pullups for time
(25 minute time cap)

21:51?? rx (May have been 21:41, I can't remember what I wrote on the white board)

This was really difficult, but I did it. I think my last 50 were easier than my first. I am proub to say that I did complete burpees (not floopies) and I jumped to the second highest bar so that I had to work harder for the pullups. I am looking forward to not having to do that workout for a long time now, hopefully!

Friday, 12.23.11

Warm Up: 500m row, 3 rounds of: 5 wall ball power cleans, 5 wall balls, 5 hollow rocks

SWOD: One Arm Kettlebell/ Dumbbell Rows (each arm).  3 Sets x max. reps @ heaviest weight possible

warmed up with 35lbs. Then 10/10 @ 44lbs, 12/12 @ 44lbs, 10/10 @ 53lbs

Metcon: 4 rounds for time of:
- 200m Sprint
- 6 Power Cleans @ 65% 1rm
- 12 Knees to Elbows

10:41 @ 85lbs. Not feeling too great today, but it is what it is. Wanted under ten minutes, but at least I got the work in. Hoping my eating will be better so I can be back to normal next week!

Also went on a 2ish mile run with Cragen around 3:30. Need to work off so much weight.

Thursday, 12.22.11

1.3mile run on treadmil

Warm Up: 2 minutes of double unders, 5 Wall Walks, 10 ring rows, 5 hand release push ups

SWOD: Shoulder Press 70%x 1, 80%x 1, 90%x max reps

65x1, 70x1, 75 (fail), 72x3

Not sure why I fail 75, since I have done it like 4 or 5 reps in a row a few weeks ago and it was my 1RM back in September. I felt very weak today, most likely due to poor eating.

Metcon: Tabata Mash-Up
- Double-Unders
- Ring Push Ups

My worst round was 23 double unders and 4 ring push ups (27). My best round was 33 double unders and 4 ring pushups (37).

Today was not a good day. I wasnt feeling it and I was very weak and tired. I blame it on the 5th horrible eating day in a row. It really is pissing me off and bringing me down this week. It's not like a little bit of bad eating, it has been full out binging, and to me, that is the worst feeling in the world. I used to have bad binging problems, and it hasnt been this bad in about 2 years, but this week it came back. I don't know how to stop it, especially when the Christmas treats are everywhere I turn. And it got worse on Tuesday when we found out that my husband didnt get the job he interviewed for (good thing I'm not an alcoholic). Oh well. I guess I can start right now trying to eat better. Just sucks to see all my hard work slipping down the drain because I literally have zero self control.

Wednesday, 12.21.11

Today I didnt go to Crossfit because I needed to work out earlier so I could go Christmas shopping with my mom. So instead I went to the Athletic club and did a 2.5 mile run on the treadmil. Every minute I increased the incline untill I got to 7.0, and then I went back down each minute. I kept the speed at 6.8 (not too fast) so that I could try and keep that pace even with the increased incline. It was REALLY hard! Needless to say, I am now exhausted and I feel like I didnt get that great of a workout because it was on the treadmil. So I came home and tried to do some pushups and situps and squats, but I am way too tired. Stupid treadmil.......Thats why I love crossfit-it kills you during the workout, but after a few minutes rest you can do more and more. Not with the treadmil though. It makes me feel exhausted and like I did not do much of a workout.

Tuesday, 12.20.11

1 mile run

Warm Up: 500m row, then 3 rounds of: 5 GHD sit ups, 5 1-arm kettlebell swings, 5 1-arm kettlebell clean and press, 5 1-arm kettlebell snatches

SWOD: Deadlift 70%x 1, 80%x 1, 90%x max reps

185x1, 205x1, 230x4

Probably could have done one more on my max reps, but I felt my back curve on the last one, so I stopped.

Metcon: On the minute for 10:00:
- 3 Kettlebell Snatches (each arm, heaviest possible)
- Max. Box Jumps (24/ 20") for the remainder of the minute
130 box jumps (20") with 35lb kettlebell

That was really hard! I need to work at landing in a standing (not squatting) position on my box jumps so I can do more faster.

After that, I stayed for the olympic lifting class. Craig taught it and we did a lot of Burgener warm ups and stuff with names I can't remember =). I felt like I got better tonight. I practiced with a full snatch at 70lbs. I am learning how to drop quicker under the bar and not pick my feet up off the ground.

Monday, 12.19.11

Warm Up: 500m row, then 3 rounds of: 7 Russian KB swings (62lbs), 7 GHD situps, 7 strict pullups, 7 squats (hold 3 seconds at the bottom)

SWOD:  Back Squat: 70%x 1, 80%x 1, 90%x Max reps

135x1, 165x1, 175x3

Kim and Craig both said I was leaning to the left side more, and I am not sure why. It felt straight to me. But I was feeling a little weak today, probably from all the crap I ate yesterday!

Metcon: "Jackie". 
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

9:21 rx

I finally figured out how to lean back in the rower to make my pace quicker and under 2:00/500m. I think my 1000m was around 4:15. Then I did 25 unbroken thrusters, and the rest I had to break down in to one set of 15 and one set of 10. My pullups need some serious help. I could only do them in sets of five. I also felt like my hands were going to rip open. Not good for Fran next week!

Saturday, 12.17.11

Today was the Fundraiser for Officer Capoot at Crossfit Solano. There were 3 WOD's and I partnered up with Brooke.

WOD 1: 3 minutes pullups, 3 minutes pushups, 3 minutes squats

Total reps= 331

I started first and Brooke and I would alternate off and on. I did my pullups in sets of 7-8, my pushups in sets of 10, and my squats in sets of 20. We decided to do it this way so we didnt use all our energy on the first few rounds.

WOD 2: 19 minutes AMRAP
-4 Jerks
-9 Deadlifts
-7 Front squats
(One partner does the lifts while the other partner runs 497m. When the runner gets back, they switch spots)

rx'd at 95lbs 10 rounds + 3 Jerks (and 6.5 runs, but the runs were not counted in the rounds, only the lifts)

It was pretty hard to do rx'd, but some random guy told me that my jerks were the best he had seen all day, and that gave me more motivation to keep going! So I guess even though I thought I was dying trying to get the weight up, it still looked pretty. Thank you random crossfit stranger! (although I called him "crossfit angel" because I never saw him again after that, weird).

WOD 3:  5 minutes
-on the minute every minute complete 8 burpess, then make as many shots with the basketball as possible for the rest of the minute.

23 shots

Luckily Brooke and I both were able to make our shots today. I think both of us only missed 3-4 each, so we did really well. It was a really fun WOD! And I did have an awesome partner!

Brooke and I finished 18th out of 35 teams in the rx division, and that was boys and girls combined.

Friday, 12.16.11

Warm Up: 1000m Row, Burgener warm up with PVC

SWOD: Hang Power Snatch 1-1-1-1-1

55, 65, 70, 75, 75, 75

So yesterday I said that shoulder press was my most difficult lift.....I lied. It is definitly Power Snatch. It is frustrating that I am able to do it with the PVC and with the 35lb bar but not as good with much weight on it. 75 felt like my max today. I am excited to go to the Oly class next Tuesday so I can work on my form. I think my form is usually ok, but it fails when the weight increases. Brad told me to drop under the bar quicker and to not jump up, so I will be working on that.


Metcon: "Randy".  For time:
- 75 Power Snatches (75/45#)

7:42 rx.

Form felt good. My first 25 power snatches were unbroken! My arms are super tired now. I hope that I still have some strength left in me for tomorrow's WOD at Crossfit Solano!

Thursday, 12.15.11

1.5 mile jog with Carter

Warm up: 3 minutes rower, 2 minutes double unders (53....PR!!), 1 minute banded shoulder stretch. Then rounds of 8 stiff leg deadlifts, 8 shoulder presses, 8 hollow rocks

SWOD: Shoulder Press 65%x 3, 75%x 3, 85%x max reps

55x3, 65x3, 75x5

Shoulder Press is probably my most difficult lift because I don't have much upper body strength. I was happy about getting 5 reps at 75lbs because that was my 1 RM back at the last Crossfit total in September!

Metcon:  Reps of 12-10-8-6-4-2:
- Clean & Jerk (60-70% 1rm Jerk)
- Toes to Bar
(20 minute cap)

19:36 @ 90lbs

This workout was not timed, but there was a 20min cap, so of course I was going to try to get it under 20. Holly helped me with my form by telling me to not drop my elbows before the jerk.

Wednesday, 12.14.11

1.5 mile jog with Carter

SWOD:  Muscle-Up practice.

Metcon: "Ryan"
5 Rounds:
- 7 Muscle Ups (or 2 Chest to Ring Pull Ups +  2 Dips each)
- 21 Burpees

finished 3 rounds in 21:?? with 2 ring pull ups and 2 dips. (new goal: one muscle up by January 31)

This is the first time that I have recorded running before crossfit, but I do that with Carter almost everyday. He likes to look around in the stroller, and I like to do that with him before I lock him up in the baby prison at the Compound.

Tuesday, 12.13.11

SWOD:  Deadlift 65%x 3, 75%x 3, 85%x max reps

175x3, 195x3, 220x8

Metcon: Complete 5 rounds for time:
- 20 yd Bear Crawl (10 yds up and back)
- 5 Power Cleans @ 50-60% of 1RM
- 25 Double Unders

6:31 @ 85lbs

Monday, 12.12.11

1.5 mile jog with Carter

SWOD: Back Squat 65%x3, 75%x3, 85%x max reps
125x3, 145x3, 165x11

Metcon: As many rounds possible in 7:00:
- 10 Plyo Push Up (done on a bumper)
- 40 yard Shuttle (20 yard down and back)

6rds + run and 8 plyo pushups on 45lb

Saturday, 12.10.11

1.5 mile run with baby in stroller


SWOD: practiced lifting stones and squatting with them. Got the 93lbs up on each shoulder and squatted one time on each shoulder


Metcon: 12 squats (43lb stone, 6 on each side) 12 GHD sit ups. 7 rounds in 10:00

This was my first strongman workout that I did with Brad and Holly.

Friday, 12.9.11

SWOD: Weighted Chin Up 3-2-2-2-1.  If you're feeling it, set a new 1rm

12.5x3, 15x2, 20x2, 22.5x2, 25x1


Metcon: 5 rounds for time:
-10 Wall Ball shots (20/ 14#)
-12 Pull Ups
-14 Kettlebell Swings (heaviest possible)

13:01 @ 53lb KB

This was my fist workout with the 53lb kettle bell!

Thursday, 12.8.11

1 mile jog with Carter

SWOD:  Shoulder Press 3-3-3-3-3

55x3, 65x3, 70x3, 75x3, 77x3


Metcon: For Time:
-50 Double Unders
-10 steps of Walking Lunges
-40 Double Unders
-10 steps of Walking Lunges
-30 Double Unders
-10 steps of Walking Lunges
-20 Double Unders
-10 steps of Walking Lunges
-10 Double Unders
-10 steps of Walking Lunges

4:53 with 35lbs instead of 25

Wednesday, 12.7.11

SWOD: Take 20 minutes and L-sit/L-hang practice, accumulate 5 min time in your chosen "L" position. Then pick another skill of choice(rope climb,pullup,kipping,etc) to work on for remainder and between Lsit/Lhang rounds
  
Metcon: On the minute:
- 2 Box Jumps (should be at a challenging height 6-12" above what you normally use)
Then
-  Burpees for the remainder of the minute until either:
     A) you reach 75 reps
     B) 20 min. time cap

10:37 with 30inch box

December 6, 2011

SWOD:  Deadlift 5 x 3 @ about 75-85% of 1rm
205lbs 5x3

Metcon: As many rounds in 12:00 of:
- 4 Power Cleans @ 70% 1RM power clean
- 8 Push Ups
- 12 Sit Ups

9rds + 2 power cleans @ 90lbs

Cragen came with me today!! He like it alot!

December 5, 2011

SWOD: Over Head Squat 65%x 3, 75%x 3, 85% x max reps

80x3, 90x3, 95x6

Metcon: "Nancy". 
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)

15:28 rx

December 3, 2011

Metcon:  "Tabata Fight Gone Bad"

Complete 8 intervals of 20 seconds of work followed by ten seconds of rest for each of the following exercises:

- Wall Ball (20/ 14#, 10 ft target)
- Sumo Deadlift High Pull (75/ 45#)
- Box Jump (20")
- Push Press (75/ 45#)
- Row (for Calories)

340 reps

December 2, 2011

SWOD: Pull Ups practice. 

Metcon: "SWAT Op Gone Bad". 
1:00, :45, :30, and :15 rounds each of the following:
- Pull Ups
- Sit Ups
- Push Ups
- Squats

280 reps

December 1, 2011

SWOD:  Sled Pushes 3 x 50 ft @ bodyweight. 

200lbsx3. best time 17 seconds


Metcon: (SWOD 2): Try to add weight on each set:
- Shoulder Press: 1-1-1-1-1
- Push Press: 3-3-3-3-3
- Push Jerk: 5-5-5-5-5

SP: 55, 65, 70, 75, 80 (PR)
PP: 75, 80, 85, 90, 95
PJ: 95x5, 100x5,102x4, 102x4, 100x3

November 30, 2011

SWOD:  For Quality:
- Hollow Rock for 1 Minute, Arch Rock for 1 Minute -Ten one legged squats, left leg, Ten one legged squats, right leg


Metcon: 10 Rounds:
-100 yard sprints
Rest 90 seconds between sprints

worst= 17.44 seconds (first round), best= 16.00 seconds (ninth round).

November 29, 2011

SWOD: Power Clean 1-1-1-1-1-1-1

125x1 (PR...but it was NOT pretty)

Metcon: For 7:00:

- 800 m Run

- Max Reps of Deadlift (75-85% of today's 1rm) with remaining time

3:24 run (PR), 105lbs x 56

November 28, 2011

SWOD: Front Squat 65% x 3, 75% x 3, 85% x Max Reps

115x3, 135x3, 145x5

Metcon: Three rounds for time of:
- 400 meters Run
- 21 Hang Squat Clean (95#/ 65#)
- 12 Ring Dips

15:59 @ 65lbs, red band dips

November 26, 2011

My back was killing me so I decided not to go to Crossfit. However, I did jog on the treadmil for 3 miles and did some light thrusters and power cleans at 60lbs and the Athletic clud. They dont have much to work with there, but I didnt need much today. The slow running and light strength work made my back feel better.

November 25, 2011

SWOD:  Dynamic effort Deadlift: 
3 reps on the minute for 12:00 at 60-65% of 1rm (Pause each rep on the ground for 2 seconds)

175lbs. Rounded my back on last rep and tweaked it again.

Metcon:  Rounds in 15:00 of:
- 10 Sumo Deadlift High Pull (95/65)
- 20 Double Unders
modified metcon: 10rds + 5 SDHP with 44lb KB

November 24, 2011

SWOD:  Turkish Get Up practice

Metcon:  For time:
- Row 500 meters
- 50 Box Jump (20")
- 50 Push Ups
- 50 Sit Ups
- 50 Jumping Pull Ups
- 50 Back Extension
- 50 Dips
- 20 Turkish Get Up, alternating arms (53/35#)
35 min. time cap.

33:05 with 26Kb for TGU and skinny black/red band for dips

November 23, 2011

Active Rest day. Don't remember what I did though!

November 22, 2011

SWOD:  30 Strict Chin Ups in as few sets as possible (scale up to weighted or scale down to banded)

10 sets

Metcon:  For Time:
21-15-9 reps of:
- Hang Power Cleans @ 50% of max power clean
- Floor Wipers with same weight

8:18 @ 65lbs

November 21, 2011

SWOD:  Back Squats: 65% x5, 75% x5, 85% x max reps

115x5, 135x5, 155x15

Metcon:  For time:
- 250m Row
- 20 Thrusters @ Fran weight (95#) or higher
- 250m Row
- 15 Thrusters
- 250m Row
- 10 Thrusters
- 250m Row
- 5 Thrusters

17:?? @ 75lb thrusters

November 19, 2011

Metcon:  1 Round=
-22 Kettlebell Swings
-22 Box Jumps (24"/20")
-400m Run
-22 Burpees
-22 Wall Ball Shots
Time cap for this workout is 35:00

4 complete rounds in 41:43 with 44kb and 14lb ball

My back was feeling better today, but still a little stiff. I took it easy and it felt ok.

November 18, 2011

SWOD: Hang Power Snatch 2-2-2-2-2

55x2, 65x2, 70x2, 70x2, 75x1 (back spasm on second rep)

Metcon: On the minute for 15:
- 2 Power Snatches @ 75-85% today's top weight
- 2 Box Jumps

modified metcon because of jacked up back: 4100m row in 20:00 and back extentions.

November 17, 2011

SWOD: Push Press: 5-4-3-2-1

75x5, 85x4, 95x3, 105x2, 110x1


Metcon: 3 Rounds of:
- 15 Kettlebell Swings (heaviest possible)
- 15 SDHP (95/ 65#)
- 15 Thrusters (95/ 65#)

10:53 rx'd 44 KB

November 16, 2011

SWOD:  Double Under Practice. 

44 double unders (PR)

Metcon: Complete 2 Rounds:
-100 Double Unders
-75 Wall Ball shots

 17:43 rx w/ 14lb ball

November 15, 2011

SWOD:  Deadlift 3-3-3-3-3

185x3, 195x3, 200x3, 210x3, 220x3

Metcon: 21-15-9 reps of:
-Deadlift @ 65-75% of today's 3rm
-Pull Ups

11:03 @ 155lbs

November 14, 2011

SWOD:  Overhead Squats 3-3-3-3-3

85x3, 95x3, 100x3, 100x3, 105 (fail)

Metcon:  4 Rounds of:
-400m Run
-10 Overhead Squats @ 60-70% of today's 3rm
-20 Sit Ups

15:16 @70lbs (ran all 400m with the kid in the stroller)

November 12, 2011

Metcon: “McGhee”
For 30:00 of:
-5 Deadlifts @ 70# 1RM
-13 Push Ups
-9 Box Jumps (24"/ 20")

12rds + 5DL + 9PU rx

November 11, 2011

SWOD: Weighted Pullups 1-1-1-1-1-1-1

body weightx1, 5x1, 10x1, 12x1, 20x1, 25x1, 27.5x1

Metcon:  "Helen"
3 Rounds for time of:
-400m run
-21 Kettlebell Swings (53/ 35#)
-12 Pull Ups

11:51 rx

November 10, 2011

SWOD: Shoulder Press 5x3 @ 85% 1RM

65x3, 65x3, 65x3, 70x3, 70x3 (worked on wider grip and lower elbows)

Metcon:  As many rounds possible in 15 min:
-10 Wall Balls
-50’ Overhead Walking Lunge (45/25")
-50 Double Unders

Metcon: 4rds + 38 double unders

November 9, 2011

SWOD: Accumulate 3 min of Hollow Rocks


Metcon: Complete:
-1 Mile Run
-50 Floor Wipers (as heavy as possible)
-1 Mile Run

23:00 @85lbs (first mile was 7:45, second mile was 8:20something)

November 8, 2011

SWOD: Power Cleans: 2, 2, 2, 2, 2

85x2, 95x2, 105x2, 105x2, 105x2

Metcon: 5 Rounds of:
-6 Hang Power Cleans @ 80% of today's top 2 rm
-12 Toes to Bar
-250m Row

85lbs/ rower: 54, 55, 57, 57, 57. There was no time component today.

November 7, 2011

SWOD: Front Squats, 3x5 @ 80% 1RM

125x5, 135x5, 140x5


Metcon: Reps of 24-18-12:
-1-arm Kettlebell Thrusters (heaviest KB possible)
-Ring Push Ups

13:01 @26KB with half ring pushups and half narrow arm pushups

November 5, 2011

SWOD: GHD Sit Up practice and review

bodyweight x12, 5#x12, 10#x12


Metcon: Reps of 12-11-10-9-8-7-6-5-4-3-2-1:
- Kettlebell Swings
- Hollow Rocks
- 40yrd Sprint

12:29 44kb

November 4, 2011

SWOD: Deadlift 5-5-3-3-1-1

195x5, 205x5, 215x3, 225x3, 245x1, 255x1(PR)

Metcon: As many rounds possible in 12:00 of:
-15 Sumo Deadlift High Pulls (95/65#)
-15 Burpees (jumping over your barbell)

4rds + 15 SDHP

November 3, 2011

SWOD: Split Jerk 3-3-3-3

65x3, 75x3, 85x3, 95x3, 105x3

Metcon: On the minute for 15 minutes:
- 1 Power Clean and 2 Jerks @ 60-70% of today 3rm

85lbs

November 2, 2011

SWOD: Box Jump - max height

36"

Metcon: 10 rounds of:
- Dog Sled or Prowler Sled Sprint - 50 feet

270lbs

November 1, 2011

SWOD: Weighted Chin Ups 5-4-3-2-1

5xbody weight, 4x5lb, 3x7.5lb, 2x8.5lb, 1x15lb

Metcon: 4 rounds for time:
-10 1-arm Kettlebell Snatches (each arm)
-10 Clapping Push Ups
-10 Chest to Bar Pull Ups

18:32 with rx pushups, 26lb KB, and skinny black band and red band chest to bar pullups

October, 31, 2011

SWOD: Back Squat 3-3-3-3-3

worked up to 155x3 high bar back squats

Metcon:As many rounds possible in 12:00 of:
-5 Thrusters @ 50% of 1rm
-15 Sit Ups
-25 Double Unders

 7rds + 5 thrusters and 2 situps

October 29, 2011

SWOD:  Review of all the exercises for correct range of motion

Metcon:  3 rounds for time of:
-Run 200 m
-20 Pull Ups
-Run 200 m
-20 Push Ups
-Run 200 m
-20 Sit Ups
-Run 200 m
-20 Squats
(35 Minute Cap).

30:04 rx

October 28, 2011

SWOD: Hang Power Clean 3-3-3-3-3

75x3, 85x3, 85x3, 90x2, 90x2


Metcon:  5 rounds for time of:
-7 Cleans @ 85% of today's 3rm
-14 Kettlebell Swings (heaviest possible)

10:08 @75lbs and 44KB

October 27, 2011

SWOD:  Bench Press 5rm

worked up to 95x5


Metcon: "Mary"
 Complete as many rounds in 20 minutes as you can of:
-5 Handstand Push Ups
-10 One Legged Squats, alternating
-15 Pull Ups

5rds+ pushups (two abmats), pistol squats, and 13 kipping pullups (lost a minute taping my hand that ripped at round 4)

October 26, 2011

SWOD: Pistol practice.  For 10:00 practice the single-leg squat
pistol squats, need more practice on right side

Metcon: Complete with your best effort:
-Run 1 mile
-Tabata Double Unders
-Run 1 mile

9:12 first mile(ran with the kid in the stroller) 8:41 second mile.

October 25, 2011

SWOD: Deadlift 3-3-3-3-3

185x3, 195x3, 205x3, 210x3, 215x3

Metcon: 4 rounds for quality reps:
-Max Rep Push Ups
-Max Rep Ring Rows
-15 Toes to Bar
-250 meter row

Pushups-63, Ring Rows-35, Row-56

October 24, 2011

SWOD: Overhead Squat 3x5 @ 75% of 1rm

85x5, 90x5, 95x5

Metcon: As many reps possible in 20:00
-400 m run
-Max. Ring Dips

 46 dips and 7 runs (12 with skinny black band, 20 with red band, 14 with orange band)

October 22, 2011

Metcon:  "Carse"

21-18-15-12-9-6-3 reps of:
- Clean (90/65#).
- Double Unders
- Deadlift (185/125#)
- Box jumps (24/20")
Begin each round with a 50 meter Bear Crawl.

43:25 rx. The dead lift was actually done at 135# because Brad messed my math up. =)

October 21, 2011

SWOD:  Power Snatch, 1rm
 
worked on technique at 55#

Metcon:  On the minute for 12 minutes:
-Perform 2 Power Snatches @ 85 % of today's 1rm & 4 Burpees 

55#

October 20, 2011

SWOD:   Push Press, 5rm 
 
95x5 100x4

Metcon: As many rounds in 15:00 of:
- 10 Wall Ball shots
- 10 Toes to Bar
- 10 Box Jumps (24/20")

5rds + 10 t2b and 10 box jump

October 19, 2011

SWOD:  10:00 of Double Unders skill practice
 
19 double unders (PR)

Metcon: - Pull Up Ladder:  1 the 1st minute, 2 the 2nd, etc...
Then
- Burpee Ladder

12rds pullups, 12rds + 8 burpees

October 18, 2011

SWOD:  Weighted Pull Ups,  5rm
 
bodyweightx5, 2lb x5, 3lb x5, 3.5lbx5, 5lb x4 (strict)

Metcon: Tabata Mash Up of:
- Sumo Deadlift High Pulls (75/55)
- Sit Ups

185 reps rx

October 17, 2011

SWOD:  Front Squat 3x5 @ 85% of 1rm


3x5 @120 lbs

Metcon:  5 Rounds for time:
- 20 Overhead Walking Lunges (45/25)
- 10 Lateral Hops over the plate
- 5 Handstand Push Ups

7:52 with 2 abmats for the HS pushups

October 15, 2011

Metcon:  "Amazing Grace"
For time:
-30 Clean and Jerks (135/ 95#)

8:18. My goal for next time will be around 6 minutes or less. I know it is a big jump, but I have been progressing quickly and this day I could hardly clean and jerk this weight. Now this weight is not too hard for me.

October 14, 2011

SWOD:  Deadlifts 3-3-3-3-3

180, 190, 200, 205, 210


Metcon: 5 rounds for time:
-5 Deadlifts @ 80's of today's 3 rm
-10 Ring Dips
-25m Crab Walk

10:32 @170lbs (black band, red band for last 3 reps on last round)and forward and backward crab walk

October 13, 2011

SWOD: Shoulder Press 5-5-5-5-5

65, 67, 68, 70, 72x5

Metcon: "Cindy"
As many rounds possible in 20:00:
-5 Pull Ups
-10 Push Ups
-15 Squats

12 rounds + pullups, pushups, and 13 squats

October 12, 2011

SWOD:  5 Banded Sprints x Length of Mat (hold for partner during rest period)

Kim was my partner

Metcon: "Kayak Ken"
For time:
-1000m Row
-50 Burpees
-1000m Row

14:32

October 11, 2011

SWOD: Power Clean 5x3 @ 90% 1RM

95lbs 5x3


Metcon: Reps of 21-15-9 of:
-1-arm Kettlebell Power Snatch (each arm- heaviest possible)
-Toes to Bar

9:42 @26lbs

October 10, 2011

SWOD:  Back Squat 3 x 5 @ 85% 1 rm

3x5 @140lbs


Metcon: 5 rounds for time:
- 7 Thrusters @ 55-65% of 1 rm
-21 Double Unders

7:43 w/ 70lbs and double unders

October 8, 2011

SWOD: Turkish Get-Ups/ work technique then 2x15reps alternating arms as needed

26lbs (15 on right, 12 on left)

Metcon: " Modified Rescue P.T. Grinder"
As many rounds possible in 30:00 (this is normally a 50min wourkout):
- 400m Run
- 50 Double Unders
- 20 steps of Walking Lunges
- 10 Sit Ups
- 5 Burpees

5rds+1 run with half singles and half double unders

October 7, 2011

SWOD: Barbell Row 5-5-5-5  

75x5, 85x5, 95x5, 100x5, 105x5


METCON: As many rounds as possible in 12:00
- 20 Kettlebell Swings (60#/ 35#)
- 10 Box Jumps (24/20")
- 20ft Bear Crawl

7rds + 13kb @35 lbs

October 6, 2011

SWOD: Overhead squats 5-4-3-2-1

75x5, 85x4, 90x3, 95x2, 100x1


METCON: 4 rounds for time:
- 7 Overhead Squats (weight snatched from floor) -50-60% of todays heaviest
- 50yd sprint
- 9 pull ups
- 50yd sprint

7:21 rx @ 60lbs

October 5, 2011

SWOD: L-sit / L-hang - accumulate 3 min of hang or sit  

METCON:
- Row 1500m
- Rest minimum of 5 min.
- Row 1500m and beat previous time

6:32/ 6:33

October 4, 2011

SWOD: Farmers Walks - the length of the rubber mats in the gym. Work up to 3 heavy sets  

190 no drop, 200 one drop after the turn

METCON: 5 rounds for time:
- 15 Hand Release Push Ups
- 5 Deadlifts @ (65% of your 1RM)

5:18 @ 140 lbs

October 3, 2011

SWOD: Split Jerk 3-3-3-3

75, 85, 95, 100, 105x2


METCON: As many rounds possible in 15:00:
- 10 Ground to Overhead (60-65% of today 3RM)
- 15 Toes to Bar
- 20 Double Unders

4rds+ 10 ground to overhead and 3 toes to bars with single jump rope

October 1, 2011

Rest Day. Sick with a bad cold that I had for about 3 weeks. I am always too stubborn to not workout, but I forced myself to take a break today.

September 30, 2011

SWOD: Thrusters, 1 rm for the day

100x1

Metcon: “Fran “
Reps of 21-15-9
- Thrusters (95/65#)
- Pull Ups

8:37 rx

My goal for next time will be around 7:30.

September 29, 2011

SWOD: Weighted Pull Up 3-3-3-3-3

3x2 strict pull ups, weighted 1x5lbs, 1x10lbs, 1x12.5lbs, 1x15lbs (fail)


Metcon: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15,
-Hip Extensions x 15,
-Kettlebell Swings x 15,
-Push Ups or Bench Press x 15,
-Ring Rows x 15

3 rds with 65lb bench, 26 KB

September 28, 2011

SWOD:  Max Vertical Jump & Max Broad Jump (3 attempts each)

Vert: 1'5.5" (this was my jump distance past my vertical reach distance)
Broad: 6'9"


Metcon: 5K for time

5k: 24:32 (should have been around 24:20 because I ran past the first turn.)

September 27, 2011

SWOD: Bench Press 5-5-5-5-5

55,70,80,85,90,91x5

Metcon: For Quality for 15:00:
-3 Handstand Push Ups (your most difficult variation)
-10 Hollow Rocks
-10 Hip Extension
-10 Air Squats
-10 Double Unders

5ish rounds???

September 26, 2011

SWOD: The CrossFit Total:

Perform a 1rm in each of the following lifts:
- Back Squat: 165lbs
-Shoulder Press: 75lbs
-Dead Lift: 225lbs
Total=465

My goal for next time will be:
Back Squat: 210lbs, Shoulder Press: 85lbs, Dead Lift: 265lbs

September 24, 2011

SWOD: Review of all movements in today's workout

Metcon: Move from each station after 2 minute:
-Walking Lunges
-Jumping Pull Ups
-Burpees
-Double unders
-Ring Dips
-Knees to Elbows
-Kettlebell Swings, 44/ 26#
-Sit Ups
-Thrusters, 35/18#
-Back Extensions
-Wall Ball, 20 lbs to 10'
-Rope Climb Ascents, 15 ft

357 with singles, assisted ring dips, and 10 lbs wall ball

September 23, 2011

SWOD: Back, Hip, Back & Hip Extensions review

Metcon: Complete 3 rounds for quality:
-Run 800 meters
-Power Clean, 15 reps

17:52 @ 70lbs

September 22, 2011

SWOD: Shoulder Press 3-3-3-3-3

55, 65, 70, 70, 71 (fail-only got 2)


Metcon: For reps:
-Kettlebell Swing, 2 minutes
Rest 2 minutes.
-Kettlebell Swing, 90 seconds
Rest 90 seconds.
-Kettlebell Swing, 60 seconds.

50, 36, 27 = 113 @35lbs

September 21, 2011

Active Rest day. Went on another hike with Carter on my back.

September 20, 2011

SWOD: Deadlift @ 65-75% -2 Reps a minute for 10:00. Focus on form and speed

125lbs


Metcon: Reps of 20-15-10-5 of:
-Box Jumps, 24/ 20"
-Pull Ups

8:15 w/ red band and 22inch box jump

September 19, 2011

SWOD: Back Squat - work up to heavy singles with perfect form. Do not try to go for a new 1rm

145x7

Metcon: For Time:
-50 Sit-ups
-Thruster 15 reps @ 55% of 1rm
-40 Sit Ups
-Thruster 12 reps
-30 Sit Ups
-Thruster 9 reps
-20 Sit-ups
(Go up in weight for each round on the Thrusters)

10:28/ 55lbs, 57lbs ,60lbs

September 17, 2011

SWOD:

Tire flip technique practice. 

Metcon:

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do three rounds. The stations are:

1. Wall Ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo Deadlift High Pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push Press: 75 pounds (Reps)
5. Row: calories (Calories)

253 (1 round with 14lb ball, 2 rounds with 10lb ball)

September 16, 2011

SWOD: Kettlebell Snatch - Do 5 reps per arm at each KB weight until no longer able to complete the reps (make sure you take rest periods between sets, this is a strength workout)

35lb KB 5x1/ 26lb 5x3

Metcon: 7 rounds for time of:
- 5 Deadlifts @ 60% of 1rm
- 200 yard Sprint
- 15 Push Ups

16:44 at 100 and last 4 sets on 12in box for pushups

September 15, 2011

SWOD:  Shoulder Press 5rm

63lbs x 5


Metcon: 4 rounds of:

- Max Reps Push Press @ 80% of today's 5rm
- Match that number of Box Jumps (24"/ 20")

- Rest 2:00 between rounds

30, 32, 25, 27 @50lbs

September 14, 2011

SWOD: Double Unders Practice. 

Metcon: "21's"
For time:
-20 Double Unders and 1 Sit Up
-19 Double Unders and 2 Sit Ups
-18 Double Unders and 3 Sit Ups
-17 Double Unders and 4 Sit Ups
so on and so forth until...
-1 Double Under and 20 Sit Ups

17:28 with singles (except last 5 rounds)

I did not have my double unders down at this time. Had to do 4 singles to equal 1 double under!

September 13, 2011

SWOD:  Power Clean 5x3 (try to do all sets at 85% of 1rm.  For a true 3rm your hands should not leave the bar, and no bounce off the ground)

80lbs 5x3


Metcon:  As many rounds as possible in 12:00:
- 3 Power Cleans @ 85% of today's 3 rep sets
- 1 round of Cindy (5 pull ups, 10 push ups, 15 squats)

5 rounds plus 3 cleans

September 12, 2011

SWOD: Back Squats 3rm, 90% of 3rm x5, 80% of 3rm x max reps with good form

150x3, 135x5, 120x14

Metcon: On the minute for 15:00:
- 15 seconds Handstand Hold
- 3 Burpees
- 8 Kettlebell Swings (heaviest possible with good form)

8 rounds completed (I think....may have been 7)

September 10, 2011

2.5 mile run on treadmil

September 9, 2011

Active Rest day. Went on a hike with Jeannette and I had Carter on my back!

September 8, 2011

SWOD: Shoulder Press 3x5.  Try to get all 3 sets at a weight at or above 80% of your 1RM

3x5 @ 65 lbs

Metcon: 4 rounds for time:
-10 Push Presses @ 75-80% of today's Shoulder Press weight (clean it from the ground)
-15 Kettlebell Swings (heaviest possible)
-20 Double Unders

8:59 50lbs, 35 KB, 80 single jumprope

September 7, 2011

SWOD:  Weighted GHD Sit Ups 3 x 15 + Max timed hang on Pull Up bar

GHD situps: 3x15
Hang: 2:11

Metcon: "Karen"
-150 Wall Ball Shots for time (20/14 to 10' target)

11:16@ 10lbs

September 6, 2011

SWOD:  Snatch 1 RM:

55lbs

Metcon: As many rounds as possible in 12:00:
-3 Power Snatches @ 70% of today's 1RM Snatch
-6 Broad Jumps (6'/ 5')
-9 Pull Ups

4 rounds + 3 power snatches @ 50lbs

September 5, 2011

SWOD: Front Squats:

5 rounds of 115x5

Metcon: Burpee Ladder:

12 rounds + 11 burpees

This was the first day that I started recording my times on the Compound blog. I had been coming everyday about 2 weeks before this date.