I'm still going strong with Crossfit, but I'm not recording my WODs here any longer. We have a FB page for our group so everything gets recorded there.
If you have any questions, feel free to email me.
July 18, 2011
Workout:
Crossfit p.m.: 5 rounds of 3 minute AMRAP. 3 power cleans (75#), 6 push-ups, 9 squats. (1 minute rest after each round) Total rounds: 14.
July 14, 2011
Workout:
Crossfit p.m.: 5 RFT. 200m run, 20 sit-ups, 5 burpee long jumps. (Don't remember time)
July 13, 2011
Workout:
Crossfit p.m.: 4 rounds for reps: 1min Row for cals, 1min KB swings (35 lbs.) 1min Thrusters (65 lbs.) rest 1min. Total reps (rx'd) 137.
July 11, 2011
Workout:
Crossfit a.m.: 15 front squats (65 lbs.), 12 burpees, 12 pull-ups. 3RFT - 14:46
July 7, 2011
Workout:
Crossfit p.m.: "Elizabeth" 21-15-9 Squat Clean & Ring Dips, -then- recover and do 4- 250m row sprints. Rest about 1 min or so between rows. Post Elizabeth time (11:13) and row avg (1:02)
July 4, 2011
Workout:
Crossfit p.m.: 400m run, 25 push-ups, sit-ups, squats, 800m run, 50/50/50, 1200m, 50/50/50. Time: 35ish (can't remember)
June 28, 2011
Workout:
Crossfit p.m.: 10 minute AMRAP - 5 OHS (45 lbs.), 7 K2E, 9 push-ups (7 rounds); Max deadlift 5 reps. Maxed at 140lbs.
June 27, 2011
Workout:
Crossfit p.m.: 4 min. row (47 cals), 3 min. burpees (22), 2 min. pull-ups (15), 1 min. air squats (27). Max back squat 95-105-110
June 26, 2011
I was sick all last week, so I took the week off and came back to a Hero WOD on Sunday.
Workout:
Crossfit p.m.: 1 mile run, 21 clean & jerks (65 lbs.), 800m run, 21 clean & jerks, 1 mile run. Time - 45:49
June 20, 2011
Workout:
Crossfit p.m.: 5 minute AMRAP - 5 HSPU, 10 leg lifts (5 rounds + 5); 8 rounds 200m sprints. Each sprint starts every 2 minutes. Total Time - 6:50
June 17, 2011
Workout:
Crossfit a.m.: 21 SDHP (55 lbs.), 21 push-ups, 50 squats; 15-15-50; 9-9-50. Time - 14:18
June 16, 2011
Workout:
Crossfit p.m.: Max shoulder press: 70 lbs. 500m row. 10-8-6-4-2 Captain P's (65 lb. lunge each leg then push press), pull-ups. 50 sit-ups. Time - 27:35
June 15, 2011
Workout:
Crossfit p.m.: 5 RFT 400m run, 15 power snatches (45 lbs.). Time - 29:03
June 14, 2011
Workout:
Crossfit p.m.: Death by Push Press, rest 1 minute, Death by Burpee Box Jump. 11 rounds
June 10, 2011
Workout:
Crossfit a.m.: 15 minute - 1000m row, then AMRAP 10 push presses (45 lbs.), 10 box jumps. 4 rounds + 14
June 8, 2011
Workout:
Crossfit p.m.: 12 minute AMRAP - 3 cleans (75 lbs.), 6 front squats (75 lbs.), 9 hollow rocks, 12 one-arm kettle bell swings (25 lbs.). 5 rounds + 4
Max deadlift - 175 lbs.
June 6, 2011
Workout:
Crossfit p.m.: Overhead squat practice 1-1-1-1-1 (60 lbs.) 5 RFT. 5 push presses (65 lbs.), 10 burpees over the bar. Time: 10:55
June 4, 2011
Workout:
Crossfit a.m.: Teams of 2, 2 rounds - 1000 jump ropes, 50 overhead squats (40 lbs.), 50 pull-ups, 400m run. Time: 35:51
June 2, 2011
Workout:
Crossfit p.m.: Max front squat 3-3-1-1-1 (max 115 lbs.) "Annie" 50-40-30-20-10 DU's/sit-ups. Time: 14:20
May 31, 2011
Workout:
Crossfit p.m.: "Murph" 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run. Time: 79:20
May 25, 2011
Workout:
Crossfit p.m.: Max clean and jerk - 90 lbs. Then 7 minute AMRAP of 5 (15 lb.) wall balls and 20 side-to-side sit-ups (15 lb.). Score 221.
May 23, 2011
Workout:
Crossfit p.m.: TABATA row, box jump (with 135 lb. dead lift on the minute), push-ups, sit-ups. Score 139.
May 20, 2011
Workout:
Crossfit a.m.: Death by pull-ups - 31 total. For time: 20 kettle bell swings (35 lbs.), 20 box jumps, 200 jump ropes, 20 push-ups, 20 goblet squats (35 lbs.), 20 burpees. Time: 13:08
May 18, 2011
Workout:
Crossfit a.m.: 1 mile run, 50 thrusters (45 lbs.). Completed in 16:36. Then 2-2-2-2-2 max weight thrusters. Maxed at 80 lbs.
May 16, 2011
Workout:
Crossfit a.m.: 15 minute time. 3 deadlifts (115 lbs.), 5 push-ups, 9 box jumps, 100m sprint. Completed 5 rounds + 16.
May 13, 2011
Workout:
Crossfit a.m.: 3 rounds of 400m run, 20 pull-ups. Completed in 19:50.
May 11, 2011
Workout:
Crossfit p.m.: 5 rounds of 5 Overhead squats, 10 Toes to bar, 15 45 lb. Hang squat clean, 20 Double-unders (60 singles). Completed in approx. 28:00 (stop watch turned off).
May 9, 2011
Workout:
Crossfit a.m.: 5 rounds of 15 thrusters (55 lbs.) and 15 burpees. Completed in 30:13.
May 6, 2011
Workout:
Crossfit p.m.: 15 minute time AMR. 1 pull-up, 5 push-ups, 10 sit-ups, 15 squats. 8 rounds + 1 pull-up, 5 push-ups, 10 sit-ups, 5 squats. Total: 269
May 4, 2011
Workout:
Crossfit p.m.: "Deck of Cards". In total, 85 burpees, 85 squats, 85 straight-legged sit-ups, 85 kettlebell swings, and (2) 800m runs. Time: 39:19.
May 2, 2011
Workout:
Crossfit p.m.: "30 something". 30 boxjumps, 30 overhead snatches (45 lbs.), 30 wall balls (15 lbs.), 30 SDHP (45 lbs.), 90 jump ropes, 30 front squats (45 lbs.). Time: 15:05.
April 29, 2011
Workout:
Crossfit a.m.: 7 minute time - 3 pull-ups, 3 45 lb. thrusters, 6/6, 9/9, 12/12 and so on. Score: 63.
April 27, 2011
Workout:
Crossfit p.m.: 5 minute time - 100m 40lb. sandbag run, as many sets of 2 105 lb. clean, 10 push-ups. 3 minute rest. 5 minute time - 100m 40lb. sandbag run, as many sets of 2 95 lb. clean and jerk, 10 15 lb. medicine ball sit-up.
April 26, 2011javascript:void(0)
Workout:
Crossfit a.m.: 1000m row, 50 one-arm kb snatches (15 lbs.), 30 burpies. Best time. Completed in 10:48.
April 24, 2011
Workout:
Crossfit: 250 jump ropes, 25 sit-ups, 200 jump ropes, 20 sit-ups, 150 jump ropes, 15 sit-ups, 100 jump ropes, 10 sit-ups, 50 jump ropes, 5 sit-ups. Best time. Completed in 10:15 (with no jump rope, just the motion).
April 23, 2011
Workout:
Crossfit: 400m run, 5 push-ups, 10 sit-ups, 15 squats. 4 rounds for time: 16:59
April 22, 2011
Workout:
Crossfit a.m.: 400m run, 18 overhead (25 lbs.) walking lunges, 30 (15 lb.) side-to-side abs. 3 rounds for time: 17:01
April 20, 2011
Workout:
Crossfit p.m.: 250 jump ropes, 25 sit-ups, 200 jump ropes, 20 sit-ups, 150 jump ropes, 15 sit-ups, 100 jump ropes, 10 sit-ups, 50 jump ropes, 5 sit-ups. 125 lb. dead lift every minute. Best time. Completed in 22:00.
April 18, 2011
Workout:
Crossfit a.m.: 100m, 50 push-ups, 100m, 50 hallow rocks, 100m, 50 squats, 100m, 50 sit-ups. Best time. Completed in 18:26.
April 15, 2011
Workout:
Crossfit p.m.: 5 push-ups, 10 sit-ups, 15 squats. Most reps in 15 minutes. Completed 9 sets + 15 (285 total).
April 13, 2011
Workout:
Gym a.m.: 20 minutes elliptical.
Crossfit p.m.: 10 minute WOD - 800m run, 115 lb. deadlifts (3), 10 toe-to-bar jumps, 10 25 lb. kettle bell swings. Competed 3 rounds plus 2 deadlifts.
April 12, 2011
Workout:
Attempted a normal run. Failed miserably. We won't discuss.
April 9-11, 2011
rest. Joey and I skipped crossfit on Monday in favor of date night. :)
April 8, 2011
Workout:
Crossfit - 21-15-9 Burpees & Thrusters (45lbs.) Time 12:26
April 7, 2011
rest
April 6, 2011
Workout:
C25K run, week 3 day 2 (neighborhood)
April 5, 2011
rest
April 4, 2011
Workout:
Crossfit - Fight Gone Bad. Score: 195 (3 rounds of 12 lb. wall balls, 45 lb. SDHP, 16" box jumps, 45 lb. Push Press, Row [calories])
April 3, 2011
Workout:
C25K run, week 3 day 1 (neighborhood)
April 2, 2011
rest
April 1, 2011
Workout:
Crossfit - Best time: 800m run, 21 clean & jerk [45 lbs.], 800m run, 21 clean & jerk [45 lbs.], 800m run. Completed in 26 minutes. Didn't die.
March 31, 2011
Workout:
Gym - C25K run, week 2 day 3 (treadmill)
March 30, 2011
Workout:
Crossfit (p.m.) - 15 minute AMR (Score: 165) (9 deadlifts [55 lbs], 12 push-ups, 15 box jumps - completed 4 rounds + 9 deadlifts + 12 push-ups)
March 29, 2011
Workout:
Gym - C25K run, week 2 day 2 (treadmill)
March 28, 2011
Workout:
Crossfit (a.m.) (3 rounds of 5 burpees, 10 kettle bell swings [15 lbs], 15 squats, 20 sit-ups)
Crossfit (p.m.) (9 minute AMR of 3 power cleans [45 lb. bar], 6 box jumps, 9 pull-ups)
March 27, 2011
Workout:
Run - C25K, week 2 day 1 (1.93 miles, 14:13 average pace; warm-up/cool-down included)
March 26, 2011
Workout:
Run - C25K, week 1 day 3 (1.7 miles, 12:25 average pace; didn't included warm-up in time/distance)
March 25, 2011
Workout:
Crossfit (3 rounds of 5 burpees, 10 kettle bell swings [15 lbs], 15 squats, 20 sit-ups)
March 24, 2011
Workout:
Gym - Legs
March 23, 2011
Workout:
Run - C25K, week 1 day 2 (2.11 miles, 15:26 average pace)
March 22, 2011
Since dad and I have decided to run the Race For The Cure 5k on April 30, I suppose I ought to actually start running again.
Workout:
Gym - Chest
Run - C25K, week 1 day 1
