Warm Up: 1500m Row, 3 Rounds: 7 sit ups, 7 back extentions, 7 wall balls, 7 ring rows
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
31:28 rx
This time was about 4.5 minutes slower than Wednesday. Craig made sure I took it easier, so I took LOTS of breaks. Still felt exhausted at the end, so I am very much looking forward to a rest day tomorrow.
Jenna's Crossfit Training
Saturday, March 31, 2012
Friday, March 30, 2012
Friday, 3.30.12
Warm Up: 1300m Row, 10 push ups 3 rounds of: 7 sit ups, 7 wall ball, 7 ring row, sampson stretch
Strength: Thrusters, 1 rm for the day
35x5, 55x3, 65x3, 85x2, 95x1, 110x1, 120x1
My one rep max is 125. I felt like I could have gone higher than 120, but I forced myself to stop because I was way over 75%.
Conditioning: “Fran “
Reps of 21-15-9
- Thrusters (95/65#)
- Pull Ups
7:18 rx'd =1 minute 8 seconds slower than last time :(
Since I am forcing myself to slow down, I had to plan out this workout so that I would be mentally prepared. My plan was to do about 12 reps per minute (which would put me around 8.5 minutes), but the first few minutes I ended up doing more than that. I did make sure I had about 15-20 second rest each minute. Kim and Brad kept remining me to slow down and stick to my plan, so that was helpful. I was not that tired or out of breath at all, so I think my end time was a pretty good time. I wonder if I would have beaten my PR time if I didnt have to slow down so much today. I kind of have a feeling that I would have because my pullups and thrusters felt good today....dangit!
1250m Cooldown Row
Strength: Thrusters, 1 rm for the day
35x5, 55x3, 65x3, 85x2, 95x1, 110x1, 120x1
My one rep max is 125. I felt like I could have gone higher than 120, but I forced myself to stop because I was way over 75%.
Conditioning: “Fran “
Reps of 21-15-9
- Thrusters (95/65#)
- Pull Ups
7:18 rx'd =1 minute 8 seconds slower than last time :(
Since I am forcing myself to slow down, I had to plan out this workout so that I would be mentally prepared. My plan was to do about 12 reps per minute (which would put me around 8.5 minutes), but the first few minutes I ended up doing more than that. I did make sure I had about 15-20 second rest each minute. Kim and Brad kept remining me to slow down and stick to my plan, so that was helpful. I was not that tired or out of breath at all, so I think my end time was a pretty good time. I wonder if I would have beaten my PR time if I didnt have to slow down so much today. I kind of have a feeling that I would have because my pullups and thrusters felt good today....dangit!
1250m Cooldown Row
Thursday, March 29, 2012
Bringing Down Intensity
Yesterday after the Filthy Fifties wod, I was very exhausted and out of breath for the rest of the day. Toay I decided I need to not be selfish and that I need to go online and research exactly the things I should or should not be doing now that I am in my second trimester. I read A LOT about when you get so out of breathe, that means the baby is not getting enough oxygen. I now feel like a horrible horrible mother, because I get out of breath every single day. After most workout I am on the floor for a minute or two trying to recover. I have not lessened my intensity at all, and that is very selfish of me. Here are the things I found I need to be doing after hours of research today:
- Lower my intensity so that I can have conversations with others during my workout. If I can't, I am going to hard and there is not enough oxygen to get the the baby's brain.
- On hard lifts or lifts that I normally can manage a lot of weight, cut the weights down to 75% of 1 RM. This is not including shoulder press.
- No Burpees on the ground. Do a regular pushup after the squat, or do elevated burpees.
- Double unders are ok if I have been doing them before, just take more breaks to breathe during the set.
- Dont go for 1RM anymore, except for shoulder press.
- Dont do anything inverted (GHD, HSPU, be careful with situps)
Thursday, 3.29.12
Warm Up: 10:00 Row (2200m), 7 burpee broad jumps, shoulder stretch, 14 knees to elbows, 14 ring rows
Strength: Weighted Pull Up 5-4-3-2-1.
Bodyweightx5 (3 strict, 2 kip), 10x4 (kip), 15x3 (kip), 17.5x2 (kip), 20x1 (kip)
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
3 rounds completed. Did abmat sit ups with two 10lb dumbells instead of GHD. Used 44lb kettlebell, and did push ups.
This workout didnt feel very recovery-ish to me. All these exercises are not really my favorites, and today they felt very difficult because of the intense week that we have had. My hands are killing me, and I am exhausted right now. Really not looking forward to Fran tomorrow. My hands are going to rip I know it.
Strength: Weighted Pull Up 5-4-3-2-1.
Bodyweightx5 (3 strict, 2 kip), 10x4 (kip), 15x3 (kip), 17.5x2 (kip), 20x1 (kip)
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
3 rounds completed. Did abmat sit ups with two 10lb dumbells instead of GHD. Used 44lb kettlebell, and did push ups.
This workout didnt feel very recovery-ish to me. All these exercises are not really my favorites, and today they felt very difficult because of the intense week that we have had. My hands are killing me, and I am exhausted right now. Really not looking forward to Fran tomorrow. My hands are going to rip I know it.
Wednesday, March 28, 2012
Wednesday, 3.28.12
Warm Up: 600m Row, 2 rounds of: sampson stretch, 5 burpees, 7 wall balls, something else that I can't remember
Skill: Max. Vertical Jump and Box Jump.
Vertical: 17inches, Box Jump: 34 inches
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
26:52 (PR!!)
Had to do my burpees super slow because I can feel the baby now when I lay on my stomach. Also, I suck at knees to elbows and had to break them up to 2, 3, or 4 at a time. I was hoping for a bigger PR than 40ish seconds, but thats ok.
Skill: Max. Vertical Jump and Box Jump.
Vertical: 17inches, Box Jump: 34 inches
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
26:52 (PR!!)
Had to do my burpees super slow because I can feel the baby now when I lay on my stomach. Also, I suck at knees to elbows and had to break them up to 2, 3, or 4 at a time. I was hoping for a bigger PR than 40ish seconds, but thats ok.
Tuesday, March 27, 2012
Tuesday, 3.37.12
Warm Up: 1100m Row, 3 rounds of: 7 kettlebell swings, 7 wall balls, 7 band pull aparts, 7 sit ups
Strength: Bench Press 5-4-3-2-1.
35x5, 55x5, 65x5, 75x5, 85x4, 95x3, 100x2, 105x1
I can't seem to get past 105 for a 1RM. I am not getting any better at bench press, but at least I am not getting worse!
Conditioning: For Quality for 15:00:
- 3 Shoulder Presses @ 65lbs
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
9 rounds + 3 shoulder press
I should have finished the round and been on to the next but we had kind of a line to wait for the GHD machine to do hip extentions. I was booking it though. I felt like the exercises were easy enough to get a recovery from yesterday, but I still made sure to keep up a fast pace so that I could get some good conditioning in. I finished round ten after the buzzer went off. All my double unders were unbroken except for one round when the jump rope broke!
1100m Cooldown Row, 10 Pullups
Strength: Bench Press 5-4-3-2-1.
35x5, 55x5, 65x5, 75x5, 85x4, 95x3, 100x2, 105x1
I can't seem to get past 105 for a 1RM. I am not getting any better at bench press, but at least I am not getting worse!
Conditioning: For Quality for 15:00:
- 3 Shoulder Presses @ 65lbs
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
9 rounds + 3 shoulder press
I should have finished the round and been on to the next but we had kind of a line to wait for the GHD machine to do hip extentions. I was booking it though. I felt like the exercises were easy enough to get a recovery from yesterday, but I still made sure to keep up a fast pace so that I could get some good conditioning in. I finished round ten after the buzzer went off. All my double unders were unbroken except for one round when the jump rope broke!
1100m Cooldown Row, 10 Pullups
Monday, March 26, 2012
Monday, 3.26.12 (18 Weeks Preg.)
 |
| 18 Weeks |
Strength: Crossfit Total. Find 1 RM in:
-Back Squat
-Shoulder Press
-Deadlift
(do 3 attempts in each, take highest attempt of each for your score)
Back Squat: 205 (+5 PR!), Shoulder Press: 93 (+3 PR!), Dead Lift: 276 (+11 PR!) = 574 total (PR!)
Felt great today! I went up to 211 on my third back squat attempt, which I didnt make because I felt some pulling under my stomach so I dropped it. I could have probably done about 208ish but time was running out so I had to move on. I failed at 95 with at my third attempt on shoulder press, but thats ok because 93 is already an 11 pound PR from my last total (3lb PR from two weeks ago). And on deadlift I felt great. In fact, I should have tried for 280-285, but I had already done 3 attempts, and I didnt want to risk anything. I PR'd on everything, and I am very happy with today. I went up 27 pounds from my last total!
10:30 Cooldown Row (2300m)
50 pullups in 6ish minutes
Saturday, March 24, 2012
Saturday, 3.24.12
Warm Up: 2100m Row, 2 rounds of: PVC Passthroughs, Parolette passthroughs (name?!?), Partner Hang Stretch, Cherry Pickers, Squat Box Jumps
Skill: Thruster and Pull Ups practice
55x3, 65x3, 75x2, 85x1, 95x1, 105x1
Conditioning: As many reps as possible in 7:00 of:
- 3 Thrusters (100/ 65#)
- 3 Chest to Bar Pull Ups
- 6 Thrusters
- 6 Chest to Bar Pull Ups
- 9 Thrusters
- 9 Chest to Bar Pull Ups
- 12 Thrusters
- 12 Chest to Bar Pull Ups
- 15 Thrusters
- 15 Chest to Bar Pull Ups
- 18 Thrusters
- 18 Chest to Bar Pull Ups
- 21 Thrusters
- 21 Chest to Bar Pull Ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Completed 12 round + 15 Thrusters= 75 Total.
Not what I wanted. I could not get my chest to the bar on a lot of the pullups, so I had a lot of no reps on the chest to bar. If my reps were perfect, I may have been able to finish the 15 pullups after the thrusters. I used a chin up grip, which are easier for chest to bar pullups.
Cooldown 2200m Row
Skill: Thruster and Pull Ups practice
55x3, 65x3, 75x2, 85x1, 95x1, 105x1
Conditioning: As many reps as possible in 7:00 of:
- 3 Thrusters (100/ 65#)
- 3 Chest to Bar Pull Ups
- 6 Thrusters
- 6 Chest to Bar Pull Ups
- 9 Thrusters
- 9 Chest to Bar Pull Ups
- 12 Thrusters
- 12 Chest to Bar Pull Ups
- 15 Thrusters
- 15 Chest to Bar Pull Ups
- 18 Thrusters
- 18 Chest to Bar Pull Ups
- 21 Thrusters
- 21 Chest to Bar Pull Ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Completed 12 round + 15 Thrusters= 75 Total.
Not what I wanted. I could not get my chest to the bar on a lot of the pullups, so I had a lot of no reps on the chest to bar. If my reps were perfect, I may have been able to finish the 15 pullups after the thrusters. I used a chin up grip, which are easier for chest to bar pullups.
Cooldown 2200m Row
Friday, March 23, 2012
Thursday, March 22, 2012
Thursday, 3.22.12
Warm Up: 5:00 row (1100), 3 rounds of: 7 burpee broad jumps (6ft), 7 sit ups, 7 pullups, 7 band pull aparts, sampson stretch
Strength: Shoulder Press 70%x 1, 80%x 1, 90%x 1
35x5, 55x3, 67x1, 77x1, 87x1, 92x0
Conditioning: 4 rounds:
- 9 Ring Push Ups (or push ups variation that is most challenging for you)
- 15 Box Jumps (24/20)
- 21 Double Unders
12:23 rx'd
Those ring push ups suck, but I am happy to stay I stuck with them no matter how long they took me to do. I didnt pay attention to the time, just concentrated on doing the push ups right. I had to do sets of 2-3, but I did all 36 of them. Brad taught me how to push my palms out as I come up so that I am fully locked out at the top of the push up. All of my box jumps were unbroken (jump up, step down) and three of my double under sets were unbroken.
10:00 Cooldown Row (2100m), 150 double unders
Strength: Shoulder Press 70%x 1, 80%x 1, 90%x 1
35x5, 55x3, 67x1, 77x1, 87x1, 92x0
Conditioning: 4 rounds:
- 9 Ring Push Ups (or push ups variation that is most challenging for you)
- 15 Box Jumps (24/20)
- 21 Double Unders
12:23 rx'd
Those ring push ups suck, but I am happy to stay I stuck with them no matter how long they took me to do. I didnt pay attention to the time, just concentrated on doing the push ups right. I had to do sets of 2-3, but I did all 36 of them. Brad taught me how to push my palms out as I come up so that I am fully locked out at the top of the push up. All of my box jumps were unbroken (jump up, step down) and three of my double under sets were unbroken.
10:00 Cooldown Row (2100m), 150 double unders
Wednesday, March 21, 2012
Wednesday, 3.21.12
Warm Up: 500m row (thats all I had time for because I got out of child care late)
Skill: Partner up and accumulate 3:00 in an L-Sits or L-Hang of both
Conditioning: 4 rounds, for quality
- 10 Push Presses (3 rounds at 65lbs, 1 rounds at 55lbs)
- 10 Pistols (alternate legs)
- 20 Sit Ups
Afterward I did some snatch practice. I went up to 85lbs.
SWAT Team Training: Parter Workout (Parternered up with Holly)
-800m run
-150 Hand-Release Push Ups
-150 Sit Ups
-150 Squats
-800m Run
*2 pullups at the beginning of every minute (except on the 800m runs)
22:25 rx'd
Brad asked Holly and I to stay after for their SWAT training today. We got second place out of 8 teams! I don't feel too bad about it because the team that won did their squats wrong (didnt fully extend their hips at the top). Their time was 21:58 or something like that, so we werent too far behind them. I think we ended up doing 22 pullups (11 minutes) because we came in from our first run with 4 seconds left untill the start of a minute, which means we had to start doing pullups right away. The second run I went as fast as I could because I thought the first person done stopped the time, but it didnt (both runners had to be in). I came in at 22:04. It was a really good workout and I am glad we stayed and did it!
Skill: Partner up and accumulate 3:00 in an L-Sits or L-Hang of both
Conditioning: 4 rounds, for quality
- 10 Push Presses (3 rounds at 65lbs, 1 rounds at 55lbs)
- 10 Pistols (alternate legs)
- 20 Sit Ups
Afterward I did some snatch practice. I went up to 85lbs.
SWAT Team Training: Parter Workout (Parternered up with Holly)
-800m run
-150 Hand-Release Push Ups
-150 Sit Ups
-150 Squats
-800m Run
*2 pullups at the beginning of every minute (except on the 800m runs)
22:25 rx'd
Brad asked Holly and I to stay after for their SWAT training today. We got second place out of 8 teams! I don't feel too bad about it because the team that won did their squats wrong (didnt fully extend their hips at the top). Their time was 21:58 or something like that, so we werent too far behind them. I think we ended up doing 22 pullups (11 minutes) because we came in from our first run with 4 seconds left untill the start of a minute, which means we had to start doing pullups right away. The second run I went as fast as I could because I thought the first person done stopped the time, but it didnt (both runners had to be in). I came in at 22:04. It was a really good workout and I am glad we stayed and did it!
Tuesday, March 20, 2012
Tuesday, 3.20.12
Warm Up: 10:00 Row (2250m), 2 rounds of: 15 jumping pullups, 7 situps, 7 band pull aparts, 7 good mornings
Strength: Deadlift 70% x 1, 80% x 1, 90% x max reps
85x3, 105x3, 125x3, 155x2, 195x1, 215x1, 240x4
Conditioning: Reps of 30-20-10 of:
- Kettlebell Swings (heaviest possible)
- Toes to Bar
8:18 with unbroken KB swings @ 44lbs
I broke up the toes to bar by reps of 5-6 each time. I was glad that I was able to do unbroken kettlebell swings because I didnt think the workout would have been as hard if I broke them up.
6:00ish Cooldown Row (1250m)
Strength: Deadlift 70% x 1, 80% x 1, 90% x max reps
85x3, 105x3, 125x3, 155x2, 195x1, 215x1, 240x4
Conditioning: Reps of 30-20-10 of:
- Kettlebell Swings (heaviest possible)
- Toes to Bar
8:18 with unbroken KB swings @ 44lbs
I broke up the toes to bar by reps of 5-6 each time. I was glad that I was able to do unbroken kettlebell swings because I didnt think the workout would have been as hard if I broke them up.
6:00ish Cooldown Row (1250m)
Monday, March 19, 2012
Monday, 3.19.12 (17 Weeks Preg.)
Warm Up: 700m Row, 2 rounds of: 7 broad jumps, 7 push ups, 7 Russian KB swings, 7 pull ups
Strength: Back Squat 70% x 1, 80% x 1, 90% x max reps
85x3, 105x3, 125x3, 140x1, 160x1, 180x4
Probably could have gotten one more, but I didnt want to push it too hard
Conditioning: Three rounds. Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents
Row Times: 1:52 (PR!!), 1:58. 2:02
Sit Ups: Ab Mat situps instead of GHD, with 15lb plate
Rope climbs: first 2 were touch and go, the next ones I took ten seconds break in between
5:00 Cooldown Row (1100m)
Strength: Back Squat 70% x 1, 80% x 1, 90% x max reps
85x3, 105x3, 125x3, 140x1, 160x1, 180x4
Probably could have gotten one more, but I didnt want to push it too hard
Conditioning: Three rounds. Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents
Row Times: 1:52 (PR!!), 1:58. 2:02
Sit Ups: Ab Mat situps instead of GHD, with 15lb plate
Rope climbs: first 2 were touch and go, the next ones I took ten seconds break in between
5:00 Cooldown Row (1100m)
Saturday, March 17, 2012
Saturday, 3.17.12
Warm Up: 5:00 row (1100m), 2 rounds of: 7 sit ups, 7 back extentions, 7 pullups, 7 pushups
Conditioning: 2012 CrossFit Open Workout 12.4
AMRAP in 12:00 of:
- 150 Wall Balls (20 lbs to 10'/ 14 lbs to 9')
- 90 Double Unders
- 30 Muscle Ups
150 WB + 90 DU + 3 MU = 243 total
did the wall balls in 8 minutes and the double unders in 2.5 minutes, so I had 1.5 minutes to do muscle ups. I didnt do real muscle ups of course, they were the scaled version (2 ring dips and 2 ring pullups for one muscle up).
5:00 Cooldown Row (1100m)
Conditioning: 2012 CrossFit Open Workout 12.4
AMRAP in 12:00 of:
- 150 Wall Balls (20 lbs to 10'/ 14 lbs to 9')
- 90 Double Unders
- 30 Muscle Ups
150 WB + 90 DU + 3 MU = 243 total
did the wall balls in 8 minutes and the double unders in 2.5 minutes, so I had 1.5 minutes to do muscle ups. I didnt do real muscle ups of course, they were the scaled version (2 ring dips and 2 ring pullups for one muscle up).
5:00 Cooldown Row (1100m)
Friday, March 16, 2012
Friday, 3.16.12
Warm Up: 2200m row, stretch, burgener warm up
Strength: Snatch. Find 1rm
55x1, 65x1, 75x1, 80x1, 85x1, 90x1 PR!!!!
I failed twice before I got the 90. I really am atrarting to get the hang of full snatching. I still feel a little unbalanced, but after a few trys I can get the full squat. Getting the weight up is no problem, its finishing that is hard for me. I probably could have gone higher if we had time.
Conditioning: On the minute for 10:00 using 60-65% of today's 1rm:
- 4 Snatch Deadlifts
- 3 Snatch High Pulls
- 2 Power Snatches
- 1 Snatch
done at 65lbs for all ten rounds
This was tough, but a really good workout. You got to practice every step of the snatch. I had about 20-25 seconds of rest each minute, so I probably should have gone up in weight, but oh well.
Strength: Snatch. Find 1rm
55x1, 65x1, 75x1, 80x1, 85x1, 90x1 PR!!!!
I failed twice before I got the 90. I really am atrarting to get the hang of full snatching. I still feel a little unbalanced, but after a few trys I can get the full squat. Getting the weight up is no problem, its finishing that is hard for me. I probably could have gone higher if we had time.
Conditioning: On the minute for 10:00 using 60-65% of today's 1rm:
- 4 Snatch Deadlifts
- 3 Snatch High Pulls
- 2 Power Snatches
- 1 Snatch
done at 65lbs for all ten rounds
This was tough, but a really good workout. You got to practice every step of the snatch. I had about 20-25 seconds of rest each minute, so I probably should have gone up in weight, but oh well.
Thursday, March 15, 2012
Thursday, 3.15.12
Warm Up: 1200m Row, 2 rounds of: sampson stretch, 7 wall balls, 7 sit ups, 7 hip extentions. Then I did 7 more wall balls, and 20 pullups in sets of 5.
Strength: Shoulder Press 5-4-3-2-1, then max reps @ 65% of 1rm for the day
65x5, 70x4, 75x3, 80x2, 85x1, 90x1 PR!!!!!!!!!!, 93x1x2 (fail both times, but so so close!!), Max reps: 60lbsx11
So happy about my PR today! I know I will be able to get 93 at the next crossfit total in a few weeks because I got it over my head both times, I just couldnt lock it out.
Conditioning: As many reps possible in 15:00:
- Thrusters 95/65#
*Perform 5 Burpees at the start of every minute.
86 thrusters rx
Started the first minute with doing 12 thrusters, and then dropped down to only 6 for the next 6-7 minutes. The last 7ish minutes I did at least 5 thrusters and I made sure to not go less than that even though I wanted to really bad! Brad likes to give us the hardest workouts on his programming week. In fact, I have been so tired everyday this week that I have not done any cooldown rows like I usually do!
Strength: Shoulder Press 5-4-3-2-1, then max reps @ 65% of 1rm for the day
65x5, 70x4, 75x3, 80x2, 85x1, 90x1 PR!!!!!!!!!!, 93x1x2 (fail both times, but so so close!!), Max reps: 60lbsx11
So happy about my PR today! I know I will be able to get 93 at the next crossfit total in a few weeks because I got it over my head both times, I just couldnt lock it out.
Conditioning: As many reps possible in 15:00:
- Thrusters 95/65#
*Perform 5 Burpees at the start of every minute.
86 thrusters rx
Started the first minute with doing 12 thrusters, and then dropped down to only 6 for the next 6-7 minutes. The last 7ish minutes I did at least 5 thrusters and I made sure to not go less than that even though I wanted to really bad! Brad likes to give us the hardest workouts on his programming week. In fact, I have been so tired everyday this week that I have not done any cooldown rows like I usually do!
Wednesday, March 14, 2012
Wednesday, 3.14.12
Warm Up: 1200m Row, about 600+ single jump rope, 2 rounds of: 5 single arm KB swings, 5 back extentions, 5 sit ups, 5 ring rows
Skill: Turkish Get up- accumulate 20 reps each side, working up in weight
15 reps on each side @ 35lbs, 5 reps on each side @ 44lbs
May have been able to do 53lbs, but my shoulders were smoked by the end of my twenty reps and I could hardly keep it in the air.
Conditioning: For time:
- 15 Pull Ups
- 25 Push Ups
- 50 Kettlebell Swings
- 100 Double Unders
- 50 Kettlebell Swings
- 25 Push Ups
- 15 Pull Ups
15:24 rx'd @ 44KB
I didn't kill myself like I did yesterday. I took more breaks during kettlebell swings and jump rope. Also, since I suck at pushups, I had a lot of breaks between my sets of 2 at a time! My pullups still felt good today, so I am glad those arent starting to go downhill yet!
Skill: Turkish Get up- accumulate 20 reps each side, working up in weight
15 reps on each side @ 35lbs, 5 reps on each side @ 44lbs
May have been able to do 53lbs, but my shoulders were smoked by the end of my twenty reps and I could hardly keep it in the air.
Conditioning: For time:
- 15 Pull Ups
- 25 Push Ups
- 50 Kettlebell Swings
- 100 Double Unders
- 50 Kettlebell Swings
- 25 Push Ups
- 15 Pull Ups
15:24 rx'd @ 44KB
I didn't kill myself like I did yesterday. I took more breaks during kettlebell swings and jump rope. Also, since I suck at pushups, I had a lot of breaks between my sets of 2 at a time! My pullups still felt good today, so I am glad those arent starting to go downhill yet!
Tuesday, March 13, 2012
Tuesday, 3.13.12
Warm Up: 5:00 row (1100m), 2 rounds of: 6 band stretches, 6 wall balls, 6 back extentions, 6 hollow rocks
Strength: Deadlift 3-3-3-3-3
195x3, 205x3, 215x3, 225x3, 235x3
Probably going to start backing off with deadlifts now. This weight feels too high, and I am reading up on pregnancy stuff now. This weight is probably a little heavier than I should be doing now.
Conditioning: "DT".
Five rounds for time of:
-12 Deadlifts (155/100)
-9 Hang Power Clean (155/100)
-6 Push Jerk (155/100)
14:54 rx'd
Very hard workout. I also have another pinched nerve which I got in the 4th round, but I kept going. After the workout I couldn't breathe easily for about 3 minutes, and that scared me. So I am going to have to start backing off on intensity to make sure my heart rate and breathing stay normal. Even though I am recoved now, you never know if that oxygen has been cut off to the baby's brain. Jenny, who is 37 weeks, said I need to start toning it down now.
Strength: Deadlift 3-3-3-3-3
195x3, 205x3, 215x3, 225x3, 235x3
Probably going to start backing off with deadlifts now. This weight feels too high, and I am reading up on pregnancy stuff now. This weight is probably a little heavier than I should be doing now.
Conditioning: "DT".
Five rounds for time of:
-12 Deadlifts (155/100)
-9 Hang Power Clean (155/100)
-6 Push Jerk (155/100)
14:54 rx'd
Very hard workout. I also have another pinched nerve which I got in the 4th round, but I kept going. After the workout I couldn't breathe easily for about 3 minutes, and that scared me. So I am going to have to start backing off on intensity to make sure my heart rate and breathing stay normal. Even though I am recoved now, you never know if that oxygen has been cut off to the baby's brain. Jenny, who is 37 weeks, said I need to start toning it down now.
Monday, March 12, 2012
Monday, 3.12.12 (16 Weeks Preg.)
Warm Up: 6:30 row (1500m), 400m run, 3 rounds of: 6 band stretches, 6 band overhead squats, 6 back extentions, 6 hollow rocks
Strength: Overhead Squat 5-4-3-2-1
85x5, 95x4, 105x3, 115x2, 125x1, 135x1 (fail), 135x1 (PR!!!!)
Dropped it on the first time at 135 because I didnt get the bar up fast enough. Got it pretty easily on the second one after I got balanced overhead.
Conditioning: "Nancy".
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)
16:21 rx'd with all unbroken squats
I figured out that it took me about 11:30-12:00 just for the running, which makes me mad. All my squats were unbroken and took about 50-55 seconds for each round, so the rest of the time was spent on the 400m's. But I guess thats what happens when you are knocked up....you get slow at running! But I can't be too upset, I had a great OHS day!
Strength: Overhead Squat 5-4-3-2-1
85x5, 95x4, 105x3, 115x2, 125x1, 135x1 (fail), 135x1 (PR!!!!)
Dropped it on the first time at 135 because I didnt get the bar up fast enough. Got it pretty easily on the second one after I got balanced overhead.
Conditioning: "Nancy".
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)
16:21 rx'd with all unbroken squats
I figured out that it took me about 11:30-12:00 just for the running, which makes me mad. All my squats were unbroken and took about 50-55 seconds for each round, so the rest of the time was spent on the 400m's. But I guess thats what happens when you are knocked up....you get slow at running! But I can't be too upset, I had a great OHS day!
Saturday, March 10, 2012
Saturday, 3.10.12
Warm Up: 5:00 row (1100m), 3 rounds of: 7 wall balls, 7 back extentions, 7 situps, 7 ring rows
Conditioning: "Football Gone Bad"
3 one minute rounds for time:
1. KB/ DB Thrusters (44/ 26#)
2. Box Jumps (20")
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
112, 107, 109= 328 total
If it werent for the double unders, my score would have been low. I got only 15 thrusters , 23-26 box jumps, 13-15 push ups, 12 calories, and about 40-50 double unders on every round. Luckily I was able to get over 100 each time, but I really need to work on my pushups and thrusters in this workout.
500m Cooldown Row
Conditioning: "Football Gone Bad"
3 one minute rounds for time:
1. KB/ DB Thrusters (44/ 26#)
2. Box Jumps (20")
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
112, 107, 109= 328 total
If it werent for the double unders, my score would have been low. I got only 15 thrusters , 23-26 box jumps, 13-15 push ups, 12 calories, and about 40-50 double unders on every round. Luckily I was able to get over 100 each time, but I really need to work on my pushups and thrusters in this workout.
500m Cooldown Row
Friday, March 9, 2012
Friday, 3.9.12
Warm Up: 5:00 row (1100m), 3 rounds of: 7 push presses, 7 sit ups, 7 wall balls, 7 pullups (strict/kip)
Strength: Anyway Overhead, for heavy singles. Keep the reps low.
65x1, 75x1, 85x1, 95x1, 105x1, 115x1, 125x1, 130x1 (fail on the jerk, but I got the power clean, which is a PR!)
After I power cleaned the weight, I push pressed everything except the 125 and 130 where I did split jerk. I was almost all the way up on the 130, but it didnt happen and I didnt have time to try again. I am amazed I cleaned it so easily for a PR when yesterday I would hardly get up 115! Must be the sushi and watermelon I binged on last night!
Conditioning: CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar
6rds + 15 Box Jumps, 12 Push Press, 1 Toes to Bar
I hate seeing how close I was to round 7, because I know there were some times were I could have made my breaks shorter so that I could have gotten all my toes to bar in at the end to make 7 complete rounds. But oh well, I am fine with it, I am not competing in the Crossfit games, so this was good enough. The push presses were definitly the hardest part for me, especially with my back hurting. I had to break up most rounds to reps of 5 or 6, and sometimes even 3 or 4. Box jumps and toes to barwere no problem.
Strength: Anyway Overhead, for heavy singles. Keep the reps low.
65x1, 75x1, 85x1, 95x1, 105x1, 115x1, 125x1, 130x1 (fail on the jerk, but I got the power clean, which is a PR!)
After I power cleaned the weight, I push pressed everything except the 125 and 130 where I did split jerk. I was almost all the way up on the 130, but it didnt happen and I didnt have time to try again. I am amazed I cleaned it so easily for a PR when yesterday I would hardly get up 115! Must be the sushi and watermelon I binged on last night!
Conditioning: CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar
6rds + 15 Box Jumps, 12 Push Press, 1 Toes to Bar
I hate seeing how close I was to round 7, because I know there were some times were I could have made my breaks shorter so that I could have gotten all my toes to bar in at the end to make 7 complete rounds. But oh well, I am fine with it, I am not competing in the Crossfit games, so this was good enough. The push presses were definitly the hardest part for me, especially with my back hurting. I had to break up most rounds to reps of 5 or 6, and sometimes even 3 or 4. Box jumps and toes to barwere no problem.
Thursday, March 8, 2012
Thursday, 3.8.12
Warm Up: 7:30 row (1750m), 4 rounds of: 7 back extentions, 7 sit ups, 5 wall balls, 5 good mornings, 5 pullups
Strength:- Power Cleans: 1,1,1,1,1,1,1
85x1, 95x1, 105x1, 115x1, 115x1, 125x1(fail)x3, 120x1(fail)x2
Felt my pinched nerve in my back really bad. Very frustrating to not be able to get up to my last PR. I hate when I am injured!!
Conditioning:
On the minute for 10:00:
- 3 Burpees
- 3 Hang Power Cleans @ 60-70% of today's heaviest single
did first 4 rounds at 75lbs, then next 6 rounds at 80lbs
Wanted to do this workout at 85lbs, but my back was killing me. It started to get stretched out as we did the workout so I increased the weight. I didnt like this workout very much because I didnt feel like I was tired or that I worked very hard. I should have increased the burpees to 5 or 6 each round, but I didnt think of that untill after.
5:00 cooldown row (1100m)
Strength:- Power Cleans: 1,1,1,1,1,1,1
85x1, 95x1, 105x1, 115x1, 115x1, 125x1(fail)x3, 120x1(fail)x2
Felt my pinched nerve in my back really bad. Very frustrating to not be able to get up to my last PR. I hate when I am injured!!
Conditioning:
On the minute for 10:00:
- 3 Burpees
- 3 Hang Power Cleans @ 60-70% of today's heaviest single
did first 4 rounds at 75lbs, then next 6 rounds at 80lbs
Wanted to do this workout at 85lbs, but my back was killing me. It started to get stretched out as we did the workout so I increased the weight. I didnt like this workout very much because I didnt feel like I was tired or that I worked very hard. I should have increased the burpees to 5 or 6 each round, but I didnt think of that untill after.
5:00 cooldown row (1100m)
Wednesday, March 7, 2012
Wednesday, 3.7.12
Warm Up: 500m row, 5 Broad Jumps, 3 rounds of: sampson stretch, 5 1-arm kettlebell swings
Skill: Accumulate 20 pistols (each leg).
Did 20 on each side, then tried adding weight by holding a kettlebell at my chest. I got up to 44lbs on my left side (but it was not pretty), and 35lbs on my right right (which was also not pretty). My left leg is a lot stronger for some reason.
Conditioning: 3 Rounds for Time:
- 1- Arm Farmer Walk (RT) 25 yards - 1/3 body weight
- 1- Arm Farmer Walk (LT) 25 yards - 1/3 body weight
- Max Rep Kettlebell Swings
Farmers Walk done @ 65lbs, KB @ 44lbs: 27, 28, 28= 83 total kettlebell swings
-afterward, do 50 hollow rocks
I decided to go up in weight on the farmers walk because I felt the 1/3 body weight would be too easy. 65lbs made it difficult enough for doing the kettlebell swings afterward. I wanted to try to get 30 on a round, but my forearms were killing me, and I know I would have dropped the weight on my head if I tried!
Skill: Accumulate 20 pistols (each leg).
Did 20 on each side, then tried adding weight by holding a kettlebell at my chest. I got up to 44lbs on my left side (but it was not pretty), and 35lbs on my right right (which was also not pretty). My left leg is a lot stronger for some reason.
Conditioning: 3 Rounds for Time:
- 1- Arm Farmer Walk (RT) 25 yards - 1/3 body weight
- 1- Arm Farmer Walk (LT) 25 yards - 1/3 body weight
- Max Rep Kettlebell Swings
Farmers Walk done @ 65lbs, KB @ 44lbs: 27, 28, 28= 83 total kettlebell swings
-afterward, do 50 hollow rocks
I decided to go up in weight on the farmers walk because I felt the 1/3 body weight would be too easy. 65lbs made it difficult enough for doing the kettlebell swings afterward. I wanted to try to get 30 on a round, but my forearms were killing me, and I know I would have dropped the weight on my head if I tried!
Tuesday, March 6, 2012
Tuesday, 3.6.12
Warm Up: 5:00 row (1100m) 2 rounds of: 8 wall squats, 8 push ups, 8 ring rows, 8 back extentions
Strength: Weighted Pull Up, find 3rm
body weight x3, 5lbsx3, 10lbsx3, 12.5lbsx2
Conditioning: For Time:
- 100 Toes to Bar
11:38 rx
Lost a few seconds trying to rip off the massive amounts of tape I put on my hands. The tape just made my grip worse and I was slipping after 2-3 toes to bar. Luckily I didnt tare without the tape, but my hands feel very sore and raw!
10:00 cooldown row (2100m)
Strength: Weighted Pull Up, find 3rm
body weight x3, 5lbsx3, 10lbsx3, 12.5lbsx2
Conditioning: For Time:
- 100 Toes to Bar
11:38 rx
Lost a few seconds trying to rip off the massive amounts of tape I put on my hands. The tape just made my grip worse and I was slipping after 2-3 toes to bar. Luckily I didnt tare without the tape, but my hands feel very sore and raw!
10:00 cooldown row (2100m)
Monday, March 5, 2012
Saturday 3.3.12
This is out of order, obviously, but today was a rest day for me because Carter was sick.
Monday, 3.5.12 (15 Weeks Preg.)
Warm Up: 10:00 row (2200m), 2 rounds of: 10 PVC pass throughs, 5 inch worm push ups, 10yd duck walk, 5 good mornings
Strength: Front Squats: 3x5 @ 85%
worked up to 3x5 @ 125lbs
Wanted to go to 135, but I have a pinched nerve in my upper back and everytime I put the bar on my shoulders I could feel it, so 125 was all I could do today
Conditioning: "Coach Erica".
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24/20")
-10 Sumo Dead Lift High Pulls (95/65#)
-32 Squats (to a medicine ball)
17:18 with ring pushups instead of handstand
Had a 2 minute delay when Carter started freaking out because of the loud fuzzy T.V. screen when his movie ended, so I had to go put on another movie and give him a snack. The squats were really hard to do after the SDHP's, and I have never done them so slow in my life. But I am fine with my time because I was feeling very fatigued. I had only 1 hour of sleep last night because of Carter!
4:00 cooldown row (800m)
Strength: Front Squats: 3x5 @ 85%
worked up to 3x5 @ 125lbs
Wanted to go to 135, but I have a pinched nerve in my upper back and everytime I put the bar on my shoulders I could feel it, so 125 was all I could do today
Conditioning: "Coach Erica".
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24/20")
-10 Sumo Dead Lift High Pulls (95/65#)
-32 Squats (to a medicine ball)
17:18 with ring pushups instead of handstand
Had a 2 minute delay when Carter started freaking out because of the loud fuzzy T.V. screen when his movie ended, so I had to go put on another movie and give him a snack. The squats were really hard to do after the SDHP's, and I have never done them so slow in my life. But I am fine with my time because I was feeling very fatigued. I had only 1 hour of sleep last night because of Carter!
4:00 cooldown row (800m)
Friday, March 2, 2012
Friday, 3.2.12
Warm Up: 7:30 row (1700m) 3 rounds of: 7 Russian Kettlebell swings, 7 hollow rocks, 7 back extentions, then Burgener warm up.
Strength: Snatch Grip Deadlift 3 x 3
65x3, 105x3, 125x3, 135x3
These deadlifts are so much harder than regular deadlifts. The grip makes it feel like you can hardly hold the weight up, at least for me. The snatch grip always hurts me. We did a shrug at the top of each rep to help get us ready for the snatches in the conditioning.
Conditioning: CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)
30 at 45lbs + 30 at 75lbs= 60 total (plus 5 extra at 45lbs, because I did an extra set of 5 by accident)
I was amazed that I did 75lbs 30 times, and it really wasnt as hard as I thought it would be. I am used to working with 65-70lbs whenever we do snatches because I try to work on form, but today I just decided to go for the perscribed weight of 75lbs. I feel like my snatches are getting a lot better because I am getting the shrug and the hip extention down. It took me over 5 minutes to do all 30 of them at 75lbs, but I kept on pace and finished with 2 seconds left! I am glad the time was over, though, because there was NO way I would have been able to do 100lbs for the next set.
Strength: Snatch Grip Deadlift 3 x 3
65x3, 105x3, 125x3, 135x3
These deadlifts are so much harder than regular deadlifts. The grip makes it feel like you can hardly hold the weight up, at least for me. The snatch grip always hurts me. We did a shrug at the top of each rep to help get us ready for the snatches in the conditioning.
Conditioning: CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)
30 at 45lbs + 30 at 75lbs= 60 total (plus 5 extra at 45lbs, because I did an extra set of 5 by accident)
I was amazed that I did 75lbs 30 times, and it really wasnt as hard as I thought it would be. I am used to working with 65-70lbs whenever we do snatches because I try to work on form, but today I just decided to go for the perscribed weight of 75lbs. I feel like my snatches are getting a lot better because I am getting the shrug and the hip extention down. It took me over 5 minutes to do all 30 of them at 75lbs, but I kept on pace and finished with 2 seconds left! I am glad the time was over, though, because there was NO way I would have been able to do 100lbs for the next set.
Thursday, March 1, 2012
Thursday, 3.1.12
 | ||||
| 14.5 Weeks |
Strength: Push Press 1-1-1-1-1
85x1, 95x1, 105x1, 115x1, 125x1, 135x0, 130x0
Probably could have gotten 130 if I tried again, but I decided to stop for the metcon.
Conditioning: 1/2 "Cindy"
As Many Rounds as Possible in 10:00 of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
6 or 7 rounds + 5 pullups, 10 pushups, 6 squats
I am leaning more toward 6 rounds because the pushups took me forever, but Molly thinks I did 7. I totally should just start doing hand release instead of normal pushups because they take so much time from the other stuff I could be doing in the workout.
5:00 Cooldown Row (1100m)
30 pullups in sets of 5
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