Warm Up: 500m Row, butterfly pullups, 20 overhead squats (35lb bar), dips, handstands
Strength:
-Deadlift: 5x5- Worked up to 245x5. I am feeling so much stronger today than yesterday!
-Snatch: Worked up to a few reps at 85lbs. Wasnt trying to go heavy, I just wanted to work on form.
I want to try an focus more on the lifting for a while because I want to get them down so that I can be a good coach. I still need to do metcons along with it, but I want to get these lifts down so I can help others get them down.
Conditioing: 3 Rounds of
-400m Row
-Behind the head Push Press (Round 1: Snatch grip, Round 2: Clean grip, Round 3: half snatch half clean) @ 85lbs
7:?? rx'd (wasnt really looking at the clock)
After: 100 Sit Ups, 800m run
Jenna's Crossfit Training
Tuesday, October 30, 2012
Monday, 10.29.12
Warm Up: 800m Row, tons of other stuff that I cant remember. What happend to my memory?
Strength:
-Power Clean: Worked up to 3x3 at 115. Wasnt going heavy, just working on form .I am getting so much better at coming straight up!
-Deadlift: Worked up to 240x3. Didnt want to lose all my energy for the metcon
Conditioinig: 4 rounds of
-3 squat cleans @ 95lbs
-5 burpee box jump overs
-10 KB snatch @ 44lbs (alternate arms)
-10 Front Squats @ 95lbs
12:00 rx'd
It must be Monday, I was DYING!
Strength:
-Power Clean: Worked up to 3x3 at 115. Wasnt going heavy, just working on form .I am getting so much better at coming straight up!
-Deadlift: Worked up to 240x3. Didnt want to lose all my energy for the metcon
Conditioinig: 4 rounds of
-3 squat cleans @ 95lbs
-5 burpee box jump overs
-10 KB snatch @ 44lbs (alternate arms)
-10 Front Squats @ 95lbs
12:00 rx'd
It must be Monday, I was DYING!
Saturday, 10.27.12
Warm Up: 5 Minutes of volleyball with 1 burpee everytime the ball dropped.......(only 1, wtf?)
Conditioing: 20 minute AMRAP
(with a parter, use a deck of cards)
-Hearts: Wall Balls
-Spades: Double Unders
-Diamonds: Sumo Deadlift High Pulls @ 75lbs
-Clubs: Push Press@ 75lbs
-Joker: 270m tricycle ride
We got 1 and a quarter times through. Not a bad workout
Conditioing: 20 minute AMRAP
(with a parter, use a deck of cards)
-Hearts: Wall Balls
-Spades: Double Unders
-Diamonds: Sumo Deadlift High Pulls @ 75lbs
-Clubs: Push Press@ 75lbs
-Joker: 270m tricycle ride
We got 1 and a quarter times through. Not a bad workout
Friday, October 26, 2012
Friday, 10.26.12
Warm Up: a bunch of stuff, tire stuff
Strength: Deadlift Ladder: complete 3 deadlifts and 2 burpees every 40 seconds. Go to the next weight after the burpees.
-85lbsx3, 115lbsx3, 145lbsx3, 185lbsx3, 205lbsx3, 235lbsx3
I completed 3 rounds. He stopped the ladder at 235, but I could have done more.
Conditioning: For time
-120 box jumps
*5 wall balls every minute on the minute
7:18 rx'd.
I wasn't sure where the 10' mark was so I threw the ball as high as possible. I was so dead afterward!
Strength: Deadlift Ladder: complete 3 deadlifts and 2 burpees every 40 seconds. Go to the next weight after the burpees.
-85lbsx3, 115lbsx3, 145lbsx3, 185lbsx3, 205lbsx3, 235lbsx3
I completed 3 rounds. He stopped the ladder at 235, but I could have done more.
Conditioning: For time
-120 box jumps
*5 wall balls every minute on the minute
7:18 rx'd.
I wasn't sure where the 10' mark was so I threw the ball as high as possible. I was so dead afterward!
Thursday, October 25, 2012
Thursday, 10.25.12
Strength: Clean and Jerk, 1RM
65x5, 85x3, 103x3, 120x1, 135x1, 140x1, 150x0 (failed 3 times, but SO FREAKING CLOSE, I was pissed!)
I know I can get 150. I got it up over my head all three times but couldn't lock it out! Next time......
Conditioning: Angie
-100 Pull ups
-100 Push Ups (chest to ground)
-100 Sit Ups
-100 Squats
21:45 rx'd
Stupid pullups took me 9:20 to do. I am so horrible at pull ups now! I just feel so heavy, it's ridiculous. I only did 8 in a row for my highest set. Everything else was 3-4. Makes me pretty upset. My pushups took about 6 minutes, those aren't good for me either.
65x5, 85x3, 103x3, 120x1, 135x1, 140x1, 150x0 (failed 3 times, but SO FREAKING CLOSE, I was pissed!)
I know I can get 150. I got it up over my head all three times but couldn't lock it out! Next time......
Conditioning: Angie
-100 Pull ups
-100 Push Ups (chest to ground)
-100 Sit Ups
-100 Squats
21:45 rx'd
Stupid pullups took me 9:20 to do. I am so horrible at pull ups now! I just feel so heavy, it's ridiculous. I only did 8 in a row for my highest set. Everything else was 3-4. Makes me pretty upset. My pushups took about 6 minutes, those aren't good for me either.
Wednesday, 10.24.12
Strength: 3x3 Overhead Squat
45x10, 65x10, 85x5, 105x5, 120x3
I wanted to work more but we had to get to muscle up practice for our conditioing
Conditioning: 10 minute AMRAP
-3 Muscle Up attempts (or substitutes)
-Front Squat ladder @ 95lbs (1 on first round, 2 on second round, etc.....)
I got 10 rounds plus 3 muscle up attempts (33mu attempts, 55 front squats)
The muscle up substitutes were really helpful! I think I may be able to get a muscle up very soon. I am also about to do some dips now without bands, so hopefully the muscle up with come very soon.
45x10, 65x10, 85x5, 105x5, 120x3
I wanted to work more but we had to get to muscle up practice for our conditioing
Conditioning: 10 minute AMRAP
-3 Muscle Up attempts (or substitutes)
-Front Squat ladder @ 95lbs (1 on first round, 2 on second round, etc.....)
I got 10 rounds plus 3 muscle up attempts (33mu attempts, 55 front squats)
The muscle up substitutes were really helpful! I think I may be able to get a muscle up very soon. I am also about to do some dips now without bands, so hopefully the muscle up with come very soon.
Tuesday, 10.23.12
Strength: 3rm Bench Press
I worked all the way up to 115x3. I almost got 2 at 120. I probably could have done it but we had no time left.This is a huge deal for me because I am pretty sure my 1RM used to be 110. I am finally getting better with bench press!
Conditioning: 16:00 AMRAP
-100m Run
-6 Burpee Plate Press @ 25lbs
-6 Back Squats @ 55lbs
-6 ground to overhead @ 55lbs
166 total reps (8 rounds plus run and 6 burpees. The run is worth 2 points) rx'd
This was the workout 916 did about 2 months ago for the start of their nutrition challenge. Today was the end of their challenge so they did it to see how they have improved. I liked this workout a lot, it was fast paced. I would have done more but I clean and jerked the first 3 rounds.....for some reason I forgot that snatching would be easier and faster!
I worked all the way up to 115x3. I almost got 2 at 120. I probably could have done it but we had no time left.This is a huge deal for me because I am pretty sure my 1RM used to be 110. I am finally getting better with bench press!
Conditioning: 16:00 AMRAP
-100m Run
-6 Burpee Plate Press @ 25lbs
-6 Back Squats @ 55lbs
-6 ground to overhead @ 55lbs
166 total reps (8 rounds plus run and 6 burpees. The run is worth 2 points) rx'd
This was the workout 916 did about 2 months ago for the start of their nutrition challenge. Today was the end of their challenge so they did it to see how they have improved. I liked this workout a lot, it was fast paced. I would have done more but I clean and jerked the first 3 rounds.....for some reason I forgot that snatching would be easier and faster!
Monday, 10.22.12
Warm Up: a bunch of crap
Skill: Rowing
-1000m: 3:44
-500m: 1:53
-250m: 53.6
Man I have got to get better at rowing. I need to get more smooth and have bigger pulls. I feel like I try to pull big, but the number on the screen doesn't show it. I never seem to get better at rowing!
Conditioning: 3 Rounds of
-20 Reverse Lunges with 50lb Sandbag
-30 Ring Rows
-40 Kettlebell Swings @ 44lbs
15:4?
This workout TORE up my forearms! Doing the kettlebell swings right after the ring rows were difficult. Pretty tough workout!
Skill: Rowing
-1000m: 3:44
-500m: 1:53
-250m: 53.6
Man I have got to get better at rowing. I need to get more smooth and have bigger pulls. I feel like I try to pull big, but the number on the screen doesn't show it. I never seem to get better at rowing!
Conditioning: 3 Rounds of
-20 Reverse Lunges with 50lb Sandbag
-30 Ring Rows
-40 Kettlebell Swings @ 44lbs
15:4?
This workout TORE up my forearms! Doing the kettlebell swings right after the ring rows were difficult. Pretty tough workout!
Friday, 10.19.12
Warm Up: Dont remember
Strength: Tire Stuff, but cant remember all we did
Conditioning: Grace
-30 clean and jerks @ 95lbs
3:01 rx'd! (huge PR!!!)
Next time, I am going for 2:40.....it really wasn't that bad to do in 3 minutes, and I didn't even fall to the ground afterward. Maybe I didn't go hard enough?
After: 3 rounds of
-15 Deadlifts @ 95lbs
-15 Chest to bar push ups
-15 Sit ups
-50 Double Unders
11:48 rx'd
Chest to bar push ups suck!! I would much rather do chest to ring push ups any day. The push ups took me FOREVER to do, everything else way easy.
Strength: Tire Stuff, but cant remember all we did
Conditioning: Grace
-30 clean and jerks @ 95lbs
3:01 rx'd! (huge PR!!!)
Next time, I am going for 2:40.....it really wasn't that bad to do in 3 minutes, and I didn't even fall to the ground afterward. Maybe I didn't go hard enough?
After: 3 rounds of
-15 Deadlifts @ 95lbs
-15 Chest to bar push ups
-15 Sit ups
-50 Double Unders
11:48 rx'd
Chest to bar push ups suck!! I would much rather do chest to ring push ups any day. The push ups took me FOREVER to do, everything else way easy.
Thursday, 10.18.12
Started my day at the compound, ended my day at 916. I dont remember what I did at the Compound, but I did hurt my upper back, so I stopped and stretched out for the rest of the day till I went to 916 at night.
Strength: Push Press 5x5
Got up to 105x5. I could do more, but didn't want to keep injuring my back.
Conditioning: Anyway for time-
-50 Wall Balls
-50 Back Squats at 100lbs
-50 Ring Dips (done with half skinny band and half red band)
-50 Bar Rollouts
17:?? with all the time it took to get Tanner to stop crying! So hard to workout with kids! My back is now feeling better after this workout too.
Strength: Push Press 5x5
Got up to 105x5. I could do more, but didn't want to keep injuring my back.
Conditioning: Anyway for time-
-50 Wall Balls
-50 Back Squats at 100lbs
-50 Ring Dips (done with half skinny band and half red band)
-50 Bar Rollouts
17:?? with all the time it took to get Tanner to stop crying! So hard to workout with kids! My back is now feeling better after this workout too.
Thursday, October 18, 2012
Wednesday, 10.17.12
Warm Up: 250 Double Unders, stretches
Strength: 5x5 Back Squat with 2 second hold at bottom of each squat
worked all the way up to 150x5, but I could have done more. We werent going for a 5rm. Its alot harder doing it with the hold!
Conditioning: 10--1 of:
-Deadlift @ 95lbs
-Floor Press @ 95lbs
-Power cleans @ 95lbs
8:32 rx'd
Gotta work on my floor presses. I have never done them before! They felt pretty awkward!
Strength: 5x5 Back Squat with 2 second hold at bottom of each squat
worked all the way up to 150x5, but I could have done more. We werent going for a 5rm. Its alot harder doing it with the hold!
Conditioning: 10--1 of:
-Deadlift @ 95lbs
-Floor Press @ 95lbs
-Power cleans @ 95lbs
8:32 rx'd
Gotta work on my floor presses. I have never done them before! They felt pretty awkward!
Tuesday, 10.16.12
Strength: 3 minute Prowler Push for 30 yards
-add 35lb plate after each 30 yards
I got 4 rounds plus half of the 5th (I was on 175lbs)
Conditioning: Grinder Workout
-15 Kettlebell Snatch Left arm
-15 Kettlebell Clean and Jerk Right arm
-200m backward tire drag
-15 Kettlebll clean and Jerk Left arm
-15 Kettlbell Snatch right arm
6:53 rx'd
I did all the clean and jerks and snatches unbroken! Really fun workout!
-add 35lb plate after each 30 yards
I got 4 rounds plus half of the 5th (I was on 175lbs)
Conditioning: Grinder Workout
-15 Kettlebell Snatch Left arm
-15 Kettlebell Clean and Jerk Right arm
-200m backward tire drag
-15 Kettlebll clean and Jerk Left arm
-15 Kettlbell Snatch right arm
6:53 rx'd
I did all the clean and jerks and snatches unbroken! Really fun workout!
Monday, 10.15.12
Warm Up: Dont Remember
Conditioning: "Barbara" 5 rounds for time:
(3 minute rest in between each round)
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
38:??
Horrible workout. My arms were done because of the pull ups and push ups. I am not good at handling my body weight. I seriously need to lose 25 pounds
Conditioning: "Barbara" 5 rounds for time:
(3 minute rest in between each round)
-20 pull ups
-30 push ups
-40 sit ups
-50 squats
38:??
Horrible workout. My arms were done because of the pull ups and push ups. I am not good at handling my body weight. I seriously need to lose 25 pounds
Saturday, 10.13.12
Warm Up: 800m Run, a bunch of stretches
Conditioning: Helen meets Grace
3 Rounds of:
-400m Run
-21 Kettlebell Swings @ 35lbs
-12 Pull Ups
-then-
30 Clean and Jerks @ 95lbs
Total time: 16:31 Helen: 10:57 (PR!) Grace: 5:15 (PR!)
I had about 20 seconds of transition time from helen to grace. I know that I would have been able to do them both faster if they were seperate workouts, so I am excited to see what I will get on them the next time. I did PR in both, though!
Conditioning: Helen meets Grace
3 Rounds of:
-400m Run
-21 Kettlebell Swings @ 35lbs
-12 Pull Ups
-then-
30 Clean and Jerks @ 95lbs
Total time: 16:31 Helen: 10:57 (PR!) Grace: 5:15 (PR!)
I had about 20 seconds of transition time from helen to grace. I know that I would have been able to do them both faster if they were seperate workouts, so I am excited to see what I will get on them the next time. I did PR in both, though!
Friday, October 12, 2012
Friday, 10.12.12
Warm Up: 50 sit ups, Death by 10m for 20 seconds, lots of stretches
Conditioning: 3 rounds of:
-Front Squats at 105lbs
-Turkish Get Ups at 26lbs
-Bench Press at 55lbs
-V-Ups
(do each exercise for 1:30, 30 second transition period)
287 rx'd
The only exercises I like in this workout are the front squats and turkish get ups. I hate v-ups especially when my ab muscles seem to hardly work right now. I did 57 squats, 32 turkish get ups, 100 bench press, and eighty something v-ups, but I cant remember the exact number.
Conditioning: 3 rounds of:
-Front Squats at 105lbs
-Turkish Get Ups at 26lbs
-Bench Press at 55lbs
-V-Ups
(do each exercise for 1:30, 30 second transition period)
287 rx'd
The only exercises I like in this workout are the front squats and turkish get ups. I hate v-ups especially when my ab muscles seem to hardly work right now. I did 57 squats, 32 turkish get ups, 100 bench press, and eighty something v-ups, but I cant remember the exact number.
Thursday, 10.11.12
Warm Up: 100 sit ups (sets of 25), hspu Practice, 270m run, lots of other stuff
Conditioning: tabata "DT"
-deadlift
-hang power cleans
-shoulder to overhead
(all at 100lbs)
102 + 45+ 31= 178 rx'd
This workout sucked! The deadlifts were so easy and I worked the whole time without dropping the bar. My lowest round was 12 and my highest was 15. Hang power cleans were more difficult because I went all out with the deadlifts so I was tired. My lowest round was 4 and my highest round was 8. The shoulder to overhead just sucked the whole entire time because my arms were done! Normally that weight is not bad but it is when you do deadlifts and HPC before. My Lowest round was 7 and my highest was 3.
After: I stayed and did 50 more sit ups. Then I did 8x 50m sprints
Conditioning: tabata "DT"
-deadlift
-hang power cleans
-shoulder to overhead
(all at 100lbs)
102 + 45+ 31= 178 rx'd
This workout sucked! The deadlifts were so easy and I worked the whole time without dropping the bar. My lowest round was 12 and my highest was 15. Hang power cleans were more difficult because I went all out with the deadlifts so I was tired. My lowest round was 4 and my highest round was 8. The shoulder to overhead just sucked the whole entire time because my arms were done! Normally that weight is not bad but it is when you do deadlifts and HPC before. My Lowest round was 7 and my highest was 3.
After: I stayed and did 50 more sit ups. Then I did 8x 50m sprints
Wednesday, October 10, 2012
Wednesday, 10.10.12
Warm up: a bunch of crap that I can't remember
Strength: 5x5 Power Clean
65x5, 75x5, 85x5, 95x5, 105x5, 115x5, 125x5, 130x5
Conditioning: grinder trial workout
-15 Kb snatches on left arm (44lb)
-15 Kb clean and jerks on right arm (44lb)
- Run 270m
-15 Kb clean and jerks on left arm (44lb)
-15 Kb snatches on right arm (44lb)
6:55 rx'd
My coach made me do this workout instead of the one the class was doing because he wanted to try out workouts he is putting together for the grinder competition in a few months. I liked it a lot!
After: 1 mile run, 270m tire drag with 45lb plate on top
Strength: 5x5 Power Clean
65x5, 75x5, 85x5, 95x5, 105x5, 115x5, 125x5, 130x5
Conditioning: grinder trial workout
-15 Kb snatches on left arm (44lb)
-15 Kb clean and jerks on right arm (44lb)
- Run 270m
-15 Kb clean and jerks on left arm (44lb)
-15 Kb snatches on right arm (44lb)
6:55 rx'd
My coach made me do this workout instead of the one the class was doing because he wanted to try out workouts he is putting together for the grinder competition in a few months. I liked it a lot!
After: 1 mile run, 270m tire drag with 45lb plate on top
Tuesday, October 9, 2012
Tuesday, 10.9.12
Warm Up: 1 mile walk with the kiddos, 200 Double Unders, 400m Run, 7 burpee pull ups, 5 sotts press (on each arm), 10 GHD sit ups (first time doing them in like 10 months!)
Strength: Deadlift 1x5
85x5, 115x5, 145x5, 175x5, 205x5, 225x5 (40lbs less than my 5RM)
Conditioning: "Jackie"
-1000m Row
-50 Thrusters @ 35lbs
-30 Pull Ups
9:14 rx'd
This is a 7 second pr since I did this last time in December. Once I get my pullups back, I am sure that will cut off a minute of that time. The MOST I could string together was 6! That is horrible! I cant wait to get my strength back! My rowing needs some work (4:06 for the 1000m), but my thrusters were easy. I broke them up into sets of 25, 15, and 10. Last time, however, I did the thrusters unbroken, so I need to work back up to that!
After: Worked on butterfly pullups, false grip on the rings, and handstand push ups.
Strength: Deadlift 1x5
85x5, 115x5, 145x5, 175x5, 205x5, 225x5 (40lbs less than my 5RM)
Conditioning: "Jackie"
-1000m Row
-50 Thrusters @ 35lbs
-30 Pull Ups
9:14 rx'd
This is a 7 second pr since I did this last time in December. Once I get my pullups back, I am sure that will cut off a minute of that time. The MOST I could string together was 6! That is horrible! I cant wait to get my strength back! My rowing needs some work (4:06 for the 1000m), but my thrusters were easy. I broke them up into sets of 25, 15, and 10. Last time, however, I did the thrusters unbroken, so I need to work back up to that!
After: Worked on butterfly pullups, false grip on the rings, and handstand push ups.
Monday, 10.8.12
Warm Up: 600m row, shoulder press (35lb bar), push ups, chin ups
Strength:
-Deadlift- 85x5, 125x3, 175x3, 200x3, 225x3, 250x1, 280x0, 275x1
I know I could have done more, but I did not want to chance it because this was my first time deadlifting super heavy since I have had the baby. I have lost ALOT of strength, and it is kind of depressing! this is 40lbs less than my 1RM!
-Back Squat- 35x5, 65x5, 85x5, 105x5, 145x5, 155x5, 160x5
My squats dont feel too great either. I feel like I am coming up on my toes with the heavier weight. My balance is all off now from not having that huge pregnant tummy! It's hard having to re-train your body what to do.
-Squat Clean- 65x5, 85x5, 105x3, 125x2, 135x1, 150x1
This is 15lbs lower than my 1RM of 165, but I probably could have done a little more. My pulls are not as good because I am used to bringing the bar around my tummy, and now I have to re-learn how to go straight up my body. So that will take some practice!
Conditioning: 7 rounds of:
-15 Hand Release push ups
-30 Double Unders
8:?? minutes with a lot of breaks to go put the pacifier back in Tanner's mouth! He was starving!
Strength:
-Deadlift- 85x5, 125x3, 175x3, 200x3, 225x3, 250x1, 280x0, 275x1
I know I could have done more, but I did not want to chance it because this was my first time deadlifting super heavy since I have had the baby. I have lost ALOT of strength, and it is kind of depressing! this is 40lbs less than my 1RM!
-Back Squat- 35x5, 65x5, 85x5, 105x5, 145x5, 155x5, 160x5
My squats dont feel too great either. I feel like I am coming up on my toes with the heavier weight. My balance is all off now from not having that huge pregnant tummy! It's hard having to re-train your body what to do.
-Squat Clean- 65x5, 85x5, 105x3, 125x2, 135x1, 150x1
This is 15lbs lower than my 1RM of 165, but I probably could have done a little more. My pulls are not as good because I am used to bringing the bar around my tummy, and now I have to re-learn how to go straight up my body. So that will take some practice!
Conditioning: 7 rounds of:
-15 Hand Release push ups
-30 Double Unders
8:?? minutes with a lot of breaks to go put the pacifier back in Tanner's mouth! He was starving!
Sunday, October 7, 2012
Friday, 9.21.12
Also out of order, but this was another workout we did at Lodi
Conditioning: Chipper for time:
-100 Pull-ups
-75 Kettlebell Swings 53#/35#
-50 Burpees
-25 Squat Clean Thrusters 95#/65#
-Run 800m w/ 45#/25# plate
28:???
This was my first timed workout in months. I did everything rx'd except the run becasue it was my first time running since having the baby and I decided to just run normal instead of weighted. My hands tor at 60 pull ups because they were too soft from not doing much crossfit!
Conditioning: Chipper for time:
-100 Pull-ups
-75 Kettlebell Swings 53#/35#
-50 Burpees
-25 Squat Clean Thrusters 95#/65#
-Run 800m w/ 45#/25# plate
28:???
This was my first timed workout in months. I did everything rx'd except the run becasue it was my first time running since having the baby and I decided to just run normal instead of weighted. My hands tor at 60 pull ups because they were too soft from not doing much crossfit!
Tuesday, 9.25.12
This is also out of order, but I wanted to blog about going to crossfit Lodi! I loved this workout!
Strength:
3 Thrusters, every minute on the minute, for 10 minutes…adding weight to reach a 3 Rep Max Effort.
Got up to 120x3, but should have done 125x3. I am so mad when I feel like I didnt go all out!
Conditioining: 21-18-15-12-9-6-3
-Sumo Deadlift High Pull 95/65
-Push Press 95/65
*30 Double Unders after each round
13:27 rx'd
I kept messing up on my double unders, and that really makes me mad! It should have easily been a 12 minute workout if my double unders were working! I suck and them when I am not pregnant for some reason!
Strength:
3 Thrusters, every minute on the minute, for 10 minutes…adding weight to reach a 3 Rep Max Effort.
Got up to 120x3, but should have done 125x3. I am so mad when I feel like I didnt go all out!
Conditioining: 21-18-15-12-9-6-3
-Sumo Deadlift High Pull 95/65
-Push Press 95/65
*30 Double Unders after each round
13:27 rx'd
I kept messing up on my double unders, and that really makes me mad! It should have easily been a 12 minute workout if my double unders were working! I suck and them when I am not pregnant for some reason!
Friday, 9.29.12
This is out of order, but I forgot to blog about 2 weeks of workouts. I HAVE to blog about Fran at least!!
Strength: Thruster, go for 1RM
I got up to 135x1 (PR!!!) and fail 3 tims at 140x1 ( but almost got it!)
Conditioning: " FRAN" 21-15-9 of:
-Thrusters at 65lbs
-Pull ups
5:52 rx'd PR!!!! (one month after giving birth to Tanner!!)
All my thrusters were unbroken!! my pullups need alot of work, I lost a lot of strength with those!
Strength: Thruster, go for 1RM
I got up to 135x1 (PR!!!) and fail 3 tims at 140x1 ( but almost got it!)
Conditioning: " FRAN" 21-15-9 of:
-Thrusters at 65lbs
-Pull ups
5:52 rx'd PR!!!! (one month after giving birth to Tanner!!)
All my thrusters were unbroken!! my pullups need alot of work, I lost a lot of strength with those!
Saturday, 10.6.12
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)
358 reps rx'd (PR!!)
First round I went all out and did not take ANY breaks and I got 135. The next 2 rounds I was EXHUASTED and got 111 and 112. I hit my head in round one with the push presses and that left me feeling dizzy for the rest of the day. Im such a blonde sometimes!
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)
358 reps rx'd (PR!!)
First round I went all out and did not take ANY breaks and I got 135. The next 2 rounds I was EXHUASTED and got 111 and 112. I hit my head in round one with the push presses and that left me feeling dizzy for the rest of the day. Im such a blonde sometimes!
Friday, 10.5.12
Conditioning: "My Buddy"- Everything with a sandbag
540m Run
20 Burpee Press
30 Sit Ups
40 Box Step Ups 20/24
30 Sit Ups
20 Thrusters
540m Run
18:22 with 50lb sandbag
The girls rx'd weight was 35, but i decided to scale up and I am glad I did because it was only a 18 minute workout even with scaling up! The sandbags are hard but WAY fun!
540m Run
20 Burpee Press
30 Sit Ups
40 Box Step Ups 20/24
30 Sit Ups
20 Thrusters
540m Run
18:22 with 50lb sandbag
The girls rx'd weight was 35, but i decided to scale up and I am glad I did because it was only a 18 minute workout even with scaling up! The sandbags are hard but WAY fun!
Thursday, 10.4.12
Condioning: 14 Minute AMRAP
-100m Sprint
-7 Sumo Deadlift High Pulls 135/85
-7 Toes-2-Bar
7 rounds+ 1 run rx'd
The sumos were pretty hard to do at 85! I liked this workout, but I wish we had a strength portion to go with it before the conditioning. Starting to think that 916 is not the place for me......
-100m Sprint
-7 Sumo Deadlift High Pulls 135/85
-7 Toes-2-Bar
7 rounds+ 1 run rx'd
The sumos were pretty hard to do at 85! I liked this workout, but I wish we had a strength portion to go with it before the conditioning. Starting to think that 916 is not the place for me......
Wednesday, 10.3.12
Conditioning: 4 Rounds / 1 Minute Stations / :15 Seconds transitions
-Row for Cal
-Handstand Push Ups (or handstand negatives)
-Pistols
-Flat Med Ball Sit Ups 20/14
251 total reps with the first round with rx'd pistols (not balanced enough to do all rounds....lost a lot from pregnancy)
I came down hard on my head when I was doing the negative handstands and now my neck is killing me! I didnt like this workout very much.
-Row for Cal
-Handstand Push Ups (or handstand negatives)
-Pistols
-Flat Med Ball Sit Ups 20/14
251 total reps with the first round with rx'd pistols (not balanced enough to do all rounds....lost a lot from pregnancy)
I came down hard on my head when I was doing the negative handstands and now my neck is killing me! I didnt like this workout very much.
Tuesday, 10.2.12
Conditioning:
20 Deadlifts 255/155
20 Power Cleans 165/105
20 Overhead Squats 115/75
5:23 rx'd
I loved this workout! I did 15 straight deadlifts then had to drop the bar. The overhead squats took me the longest because my arms were dead after the power cleans. good workout!
Conditioning 2:
1 --> 8 --> 1 Reps of
Ball "Slam" Options*
-run 40 yards in between each round
6:00 with rounds 1-5 at 75lb stone, and reps 6-8-1 at 43lb stone
So I thought the workout was only from 1-8 at first, so I went out too heavy with the 75lb ball and had to go down to 43lbs. If it was only 1-8 I totally would have stuck with 75!
20 Deadlifts 255/155
20 Power Cleans 165/105
20 Overhead Squats 115/75
5:23 rx'd
I loved this workout! I did 15 straight deadlifts then had to drop the bar. The overhead squats took me the longest because my arms were dead after the power cleans. good workout!
Conditioning 2:
1 --> 8 --> 1 Reps of
Ball "Slam" Options*
-run 40 yards in between each round
6:00 with rounds 1-5 at 75lb stone, and reps 6-8-1 at 43lb stone
So I thought the workout was only from 1-8 at first, so I went out too heavy with the 75lb ball and had to go down to 43lbs. If it was only 1-8 I totally would have stuck with 75!
Monday, 10.1.12
Strength: 5x5 Front Squat
65x5, 85x5, 95x5, 105x5, 115x5, 125x5, 135x5, 140x5
Should have gone to 150, but ran out of time. I am feeling good on my squats and I only feel like I have lost a tiny bit.
Conditioning: 4 Rounds for time
-270m Run
-24 Reverse Lunges
-2 x 12ft Wall Traverse*
11:28 with a 45lb barbell for the reverse lunges
65x5, 85x5, 95x5, 105x5, 115x5, 125x5, 135x5, 140x5
Should have gone to 150, but ran out of time. I am feeling good on my squats and I only feel like I have lost a tiny bit.
Conditioning: 4 Rounds for time
-270m Run
-24 Reverse Lunges
-2 x 12ft Wall Traverse*
11:28 with a 45lb barbell for the reverse lunges
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