Warm Up: 500m Row, pullups, push ups, walking lunges
Conditioning: "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)
Round 1= 112, Round 2= 101, Round 3=99 Total=312 rx'd (PR!)
I waned to go for over 100 every round, so I just barely failed that goal. I went pretty hard on round one and then could not keep it up in round 2 or 3. I was doing about 19-22 (or less at times) on everything except the push presses, which I did about 35-40 each time and the rower, which was 11-12 calories each time. Not a bad score, but I know that if I was not preganat it would have been so much higher. I cannot do box jumps fast because I am so heavy and I had to take many breaks to breathe.
Jenna's Crossfit Training
Saturday, July 21, 2012
Friday, July 20, 2012
Friday, 7.20.12
Warm Up: 1100m Row, 4 rounds of: 6 Overhead Squats, 6 Push Ups, 6 Russian KB Swings
Strength: Power Cleans 5x3
35x5, 65x5, 85x3, 110x3, 5x3 @ 125lbs
Conditioning: 10 Rounds of:
-10 Wall Balls
-10 Kettlebell Swings at 44lbs
Didnt time it, I just did every set of 10 unbroken and I would rest probably about 30 seconds to a minute after each round.
Strength: Power Cleans 5x3
35x5, 65x5, 85x3, 110x3, 5x3 @ 125lbs
Conditioning: 10 Rounds of:
-10 Wall Balls
-10 Kettlebell Swings at 44lbs
Didnt time it, I just did every set of 10 unbroken and I would rest probably about 30 seconds to a minute after each round.
Thursday, July 19, 2012
Thursday, 7.19.20
Warm Up: 1100m Row, band stretches, thrusters (35lb bar), knees to elbow, back extentions
Strength: 3x5 Shoulder Press (max reps on last set)
35x5, 55x5, 65x5, 75x5, 75x5, 75x10
Could have probably done 1 or 2 more, but I didnt want to pull anything.
Conditioning: 3 Rounds of:
-400m Run
-15 Push Presses @ 70 lbs
-15 Pull Ups
13:05 rx'd
All of my push presses were unbroken and I did them in about 15 seconds! Push presses are very easy for me for some reason. I felt pretty heavy on the runs and the pullups, but I was able to get 2 or 3 sets of 5 during the workout (but mainly I stuck to sets of 3 because that is easier for me right now).
Strength: 3x5 Shoulder Press (max reps on last set)
35x5, 55x5, 65x5, 75x5, 75x5, 75x10
Could have probably done 1 or 2 more, but I didnt want to pull anything.
Conditioning: 3 Rounds of:
-400m Run
-15 Push Presses @ 70 lbs
-15 Pull Ups
13:05 rx'd
All of my push presses were unbroken and I did them in about 15 seconds! Push presses are very easy for me for some reason. I felt pretty heavy on the runs and the pullups, but I was able to get 2 or 3 sets of 5 during the workout (but mainly I stuck to sets of 3 because that is easier for me right now).
Wednesday, July 18, 2012
Wednesday, 7.18.12
Warm Up: 1100m Row
Strength: 5-5-5-5 Overhead Squats, 5-5-5-5-5 Front Squats
-OHS: 35x5, 55x5, 75x5, 85x5 (*did 25 double unders between each set)
-FS: 95x5, 110x5, 125x5, 135x5, 145x5 (*did 20 double unders between each set)
Conditioning: Rounds of 10,9,8,7,6,5,4,3,2,1 of:
-Deadlifts at 165lbs
-Box Jumps
-KB Swings at 44lbs
-Push Press at 75lbs
Time unkown, between 15-17 minutes
This workout sucked and I was so exhausted after! I should never program my own stuff!
Strength: 5-5-5-5 Overhead Squats, 5-5-5-5-5 Front Squats
-OHS: 35x5, 55x5, 75x5, 85x5 (*did 25 double unders between each set)
-FS: 95x5, 110x5, 125x5, 135x5, 145x5 (*did 20 double unders between each set)
Conditioning: Rounds of 10,9,8,7,6,5,4,3,2,1 of:
-Deadlifts at 165lbs
-Box Jumps
-KB Swings at 44lbs
-Push Press at 75lbs
Time unkown, between 15-17 minutes
This workout sucked and I was so exhausted after! I should never program my own stuff!
Tuesday, 7.17.12 (34 Weeks Preg.)
 |
| Baby now weighs 5lbs and is about 18inches long |
Warm Up: 400m Run, then a lot of weird stuff that they made us do as a group, which I hate.
Strength: Cleans. Go up in weight and complete 1 rep every minute for 10 minutes
35x10, 65x1, 85x1, 105x1, 125x1, 135x1, 145x1, 155x1, 165x1, 170x1 (fail, but almost!!)
I was so close to 170 but I only had one chance to try before they made us set up our bars for the conditioning.
Conditioning: Rounds of 10, 9, 8, 7--1 of:
-Power Cleans @ 105
-Pistol Squats
-Toes to Bar
*complete 30 double unders in between each round
28:40 rx'd
Should have been faster but I kept messing up my double unders. I also had to stop to breathe quite a bit because it is getting harder to get air now!
Catch Up
I have not had access to internet for a while now so I have not been able to record my workouts. I am not going to try to remember every single day since my last post so here is pretty much what I did in a summary:
-A few days of walking/jogging with Carter in the stroller for an hour or more.
-A few days of working in the yard all day (yes, it's a workout...we lifted tons of crap and shoveled hard dirt for hours).
-A few days of nothing because I was sick.
-One day of running/walking on treadmil for 4 miles.
-One day at Crossfit Elk Grove where we did:
Strength: 3 deadlifts on the minute for 10 minutes @ 55% of 1RM to work on
Conditioning: 50 Thrusters @65lbs with 200m run everytime you have to put the bar down.
I did sets of 20, 15, and 15 which meant I only ran twice. Time was 5:23 rx'd.
I like Crossfit Elk Grove a lot, and I really liked this thruster workout we did. I think I would have liked to go up to 100 thrusters to see how high I could keep my reps. This place is too expensive though so I don't think I will be going any more.
-A few days of walking/jogging with Carter in the stroller for an hour or more.
-A few days of working in the yard all day (yes, it's a workout...we lifted tons of crap and shoveled hard dirt for hours).
-A few days of nothing because I was sick.
-One day of running/walking on treadmil for 4 miles.
-One day at Crossfit Elk Grove where we did:
Strength: 3 deadlifts on the minute for 10 minutes @ 55% of 1RM to work on
Conditioning: 50 Thrusters @65lbs with 200m run everytime you have to put the bar down.
I did sets of 20, 15, and 15 which meant I only ran twice. Time was 5:23 rx'd.
I like Crossfit Elk Grove a lot, and I really liked this thruster workout we did. I think I would have liked to go up to 100 thrusters to see how high I could keep my reps. This place is too expensive though so I don't think I will be going any more.
Monday, July 9, 2012
Monday, 7.9.12
Warm Up: 1100m Row, 3 rounds of: 6 pull ups, 6 sit ups, 6 push ups
Strength:
-Power Cleans: 35x5, 65x5, 85x3, 105x2, 115x1, 125x1, 135x1
I stopped after this because my stomach is now getting in the way and I felt like something was going to pull if I went higher.
-Overhead Squats: 35x5, 65x4, 85x3, 95x3, 105x2
I stopped here because I felt very unbalanced and wobbly and that I would hurt something if I went any higher. I wonder if now I am really starting to feel pregnant or if I just got out of shape last week?
Conditioning: 6 Rounds of:
-5 Pull Ups
-10 Push Presses @ 75lbs
-15 Box Jumps
-20 Double Unders
I didnt time it, but I know it was slightly under 20 minutes when looking at the wall clock. I was talking to people and had to take many breaths just to breathe, so that took a lot of my time away. This baby must be huge because breathing has started to become an issue for me. The only thing I did completely unbroken every round was the push presses. I had to break up the pullups because I kept slipping. The box jumps I broke up in sets to 10/5 so that I could breathe, and I kept messing up on the double unders.
Strength:
-Power Cleans: 35x5, 65x5, 85x3, 105x2, 115x1, 125x1, 135x1
I stopped after this because my stomach is now getting in the way and I felt like something was going to pull if I went higher.
-Overhead Squats: 35x5, 65x4, 85x3, 95x3, 105x2
I stopped here because I felt very unbalanced and wobbly and that I would hurt something if I went any higher. I wonder if now I am really starting to feel pregnant or if I just got out of shape last week?
Conditioning: 6 Rounds of:
-5 Pull Ups
-10 Push Presses @ 75lbs
-15 Box Jumps
-20 Double Unders
I didnt time it, but I know it was slightly under 20 minutes when looking at the wall clock. I was talking to people and had to take many breaths just to breathe, so that took a lot of my time away. This baby must be huge because breathing has started to become an issue for me. The only thing I did completely unbroken every round was the push presses. I had to break up the pullups because I kept slipping. The box jumps I broke up in sets to 10/5 so that I could breathe, and I kept messing up on the double unders.
Saturday, 7.7.12
Today I just went on a long walk with Carter. It was over and hour, and I am thinking it was around 4 miles or more. It was too hott outside to run or jog, so this was the best I could do today.
Friday, July 6, 2012
Friday, 7.6.12
I went to Crossfit 916 in Elk Grove today. I liked the conditioning part, but not sure how I felt about the other stuff. I want to check out all the gyms around Galt before I decide which one to go to.
Warm Up: 400m run, 3 rounds of: 5 push ups, 5 air squats with 3 second hold at the bottom. 10 PVC pass throughs standing and 10 in squat position. 10 pushups with 3 second hold at the top. 7 straight leg deadlifts, 7 deadlifts, 7 back squats, 7 shoulder presses from the back, 7 power snatches.
I didn't like how this gym makes everyone do the warm up together. We didn't know what we had to do next because they would announce it one by one after everyone finished each warmup exercise. I like how the Compound lets everyone do the warm up at their own pace.
Strength: 4x7 Back Squats (hold for 2-3 seconds at the bottom of each rep)
65x7, 80x7, 95x7, 110x7, 130x7
This gets pretty difficult when you have to hold the squat at the bottom for that many reps. I could have gone higher in weight but this gym does the strength portion of the workout very quickly. I also thought each one of my sets we 5lbs higher than they were, but when I finished they told me the bar weighed 30lbs, not 35lb. So that was lame! It totally messes up my math when using the 30lb bar.
Conditioning: 3 Rounds for Time:
-200m Sprint
-10 Deadlifts @ 165lbs
-20 Pull Ups
-30 Box Jumps
18:11 rx'd
I will love to do this workout not pregnant because I would have totally gotten a good time if I wasn't dying for air after everything I did. I swear, box jumps and pull ups kill me now because I am so heavy! I did 1 unbroken set of deadlifts (the other sets I did 5/5, 7/3), I did the pullups in sets of 3-4, and the box jumps I tried to get at least 10 before takings a little break to catch my breath.
Warm Up: 400m run, 3 rounds of: 5 push ups, 5 air squats with 3 second hold at the bottom. 10 PVC pass throughs standing and 10 in squat position. 10 pushups with 3 second hold at the top. 7 straight leg deadlifts, 7 deadlifts, 7 back squats, 7 shoulder presses from the back, 7 power snatches.
I didn't like how this gym makes everyone do the warm up together. We didn't know what we had to do next because they would announce it one by one after everyone finished each warmup exercise. I like how the Compound lets everyone do the warm up at their own pace.
Strength: 4x7 Back Squats (hold for 2-3 seconds at the bottom of each rep)
65x7, 80x7, 95x7, 110x7, 130x7
This gets pretty difficult when you have to hold the squat at the bottom for that many reps. I could have gone higher in weight but this gym does the strength portion of the workout very quickly. I also thought each one of my sets we 5lbs higher than they were, but when I finished they told me the bar weighed 30lbs, not 35lb. So that was lame! It totally messes up my math when using the 30lb bar.
Conditioning: 3 Rounds for Time:
-200m Sprint
-10 Deadlifts @ 165lbs
-20 Pull Ups
-30 Box Jumps
18:11 rx'd
I will love to do this workout not pregnant because I would have totally gotten a good time if I wasn't dying for air after everything I did. I swear, box jumps and pull ups kill me now because I am so heavy! I did 1 unbroken set of deadlifts (the other sets I did 5/5, 7/3), I did the pullups in sets of 3-4, and the box jumps I tried to get at least 10 before takings a little break to catch my breath.
Thursday, 7.6.12
Ran for 25 minutes and then walked for 35 minutes, all done while pushing Carter in the stroller. I probably ran around 2-2.5 miles and walked 2 miles....but I am not sure.
Wednesday, July 4, 2012
Wednesday, 7.4.12
Rest day. No running, no crossfit, no cleaning. I am so sore and exhausted. Today is a huge pig out eating day too because I have been working so much the past 5 days that my body decided it was super hungry all of a sudden. I really miss crossfit =( Not going to be able to afford going the the gyms around here for a while.
Tuesday, 7.3.12
Today I went out running with Carter in the stroller. I ran for about 20-25 minutes non stop and then did about 30-35 minutes of walk for 2 minutes then run for 2 minutes.
Monday, 7.2.12 (32 Weeks Preg.)
No workout today, but lots of cleaning and unpacking in Galt. I am sore and tired now. The baby now is the size of a jicima (16.5 inches long) and about 4lbs (or more).
Sunday, July 1, 2012
Saturday, 6.30.12
I didn't make it to the gym today because I slept in and then had way to much to do. Instead, I ran 5 times around my block which is in the middle of 2.75-3 miles. After that, I walked about 1.5 miles with Carter and Cragen. Later I spent 2.5 hours cleaning and washing the car. I was on my feet all day, so I would consider the whole day as a workout.
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