Sunday, January 31, 2010

31 burpees

Saturday, January 30, 2010

30 burpees

Friday, January 29, 2010

Ice/snowed in. Stayed home.

29 burpees
150 military sit ups

Thursday, January 28, 2010

Fun!

15-12-9-6 & 3 rep rounds for time of:
Power clean (Men 135 lbs, Women 85 lbs)
Front squat (Men 135 lbs, Women 85 lbs)
Push jerk (Men 135 lbs, Women 85 lbs)

As Rx’d – Time: 19:24

28 Burpees

**********
Enjoyed this workout, glad I did Rx weight. Wish I could figure out how to be faster.

Wednesday, January 27, 2010

Happy Hump Day!

For time:
500 Meter row
50 Box jumps (Men 24” box, Women 20” box)
40 Knees to elbows
30 Burpees
20 L-pull-ups
10 Handstand push-ups

My time: 19:15
mods: regular kipping pull ups, HSPU head to ab mat & 10 lb plate

push press
5 @ 55
3 @ 65
2 @ 72
3 x 5 @ 72 - failed on fourth rep of first set, got through second and third set just fine. Next time I'll go for 75
**************
Extremely nauseated today, and have been most of the week, but today was the worst by far, starting about 2 am. Usually it decreases after the warmup, but it took until almost 8 am for it to subside today.

Tuesday, January 26, 2010

5 Rounds for reps of:
1 Minute of double unders
1 Minute of burpees
1 Minute of military sit-ups (hands interlaced behind the head with feet anchored)
1 Minute of rest

dbl und: 11, 8, 9, 15, 6 =49
burpees: 9, 10, 10, 11, 8 =48
sit up: 40, 30, 25, 29, 26=150
Total: 247

(Need severe double under therapy!)
*



75 OHS @ 55 lbs.
4 sets: 25, 20, 15, 15

100 Day Burpee Countdown Challenge
Burpees=26 Total Burpees=351
(We got to count our workout burpees in the countdown! Yay!!!)

Monday, January 25, 2010

Isabel

30 Squat snatches for time (Men 135 lbs, Women 85 lbs)

My time: 6:32 - 65 lbs

***
I really thought I had previously done this "as prescribed" at MPCrossfit (95 lbs) but I was mistaken.

Past Isabel times/weights:
45 lbs in 2:14 on 8/18/09 (coming back from shoulder injury)
55 lbs in 11:42 on 4/14/09 - (first attempt at Isabel)
and today's.

I was thinking of Grace (30 clean & jerk) which I have actually done at 95 lbs several times.
**

25 burpees

Also did snatch balances during the warm-up
5 @ 55
3 @ 65
2 @ 75

supposed to do 3 sets of 5 at 85, but I only did one set of 5

Then did squat snatches: 85 (failed), 75 (failed), 65 - 5 reps

Sunday, January 24, 2010

Sunday

24 burpees

Saturday, January 23, 2010

Saturday

23 burpees

50 military sit ups (just to get warm - i was freezing!!)

Friday, January 22, 2010

3 Rounds for time of:
10 Squat clean & jerk (Men 155 lbs, Women 100 lbs)
400 Meter run

Scaled to 85 lbs

My time: 17:19
And I should have done the Rx weight of 100 lbs - I know I could have done it!!

****

Deadlifts:

5 @ 145
3 @ 165
2 @ 195

3 x 5 @ 195
1 @ 235 just for grins

….and 22 burpees

Thursday, January 21, 2010

Downhill towards the weekend.

I was tempted to sleep in this morning when I saw the workout included box jumps. But I went anyway. Can't pick and choose - fat never sleeps!

WOD:

As many rounds as possible in 20 minutes of:

30 Box jumps (Men 24” box, Women 20” box)
20 Pull-ups
10 Ring dips

My total: 3 rounds + 13 box jumps

My pull ups felt pretty good in the first round, had 8 consecutive for the first time in a long time, and some sets of 5. Hoping to get back to 10's and 12's...someday a 15. Second round I got supremely frustrated with box jumps, started to cry, forced my self to mentally "regroup" and got back in there. Not my finest day at CrossFit by any means, but I finished, and some days that's all that counts for me.

1 round official warm up, plus some burpees because I screwed up on the squat count. oops
Then four lengths of the gym of overhead walking lunges with 25 lb wt. (approx 40 lunges)

1 mile run after the warm-up. Pretty slow, but I ran: 10:51

And...tomorrow's workout sounds challenging but fun, so I will look forward to it.


100 Day Burpee Countdown Challenge
Burpees=21 Total Burpees=231

Wednesday, January 20, 2010

Run, Forrest, Run!

8 Rounds of:
400 Meter runRest
90 seconds

Post time to responses not including 8th rest.

1 – 1:58
2 – 2:05
3 – 2:09
4 – 2:15
5 – 2:16
6 – 2:19
7 – 2:16
8 – 2:12

Total run time: 17:30; Total time with rest 28:00
I may be slow, but at least I'm consistent!


Push press
5 @ 55
3 @ 75
2 @ 80
3 x 5 @ 85

…and 100 Day Burpee Countdown Challenge
Burpees=20 Total Burpees=210

Tuesday, January 19, 2010

A Tough One Today!!!

2 Rounds for time of:
400 Meter run
50 Overhead walking lunge steps – 25 lb plate
400 Meter run
50 Pull-ups

My time: 33:27 Rx

This workout kicked my ass! Not any one particular thing - just the combination of it. I don't mind being last, when I know I gave it everything I had...and I did!
****
Burpee challenge: 19 burpees

After the usual warm up (squats, pull ups, push ups, sit ups, dips) we had two minutes for each of the following exercises to see how many reps we could get:

double unders – 21 (this is huge for me!)
knees to elbows – 22
military sit ups – 43
push ups – 30

My double-unders are coming along, I actually got a set of 5 and then a set of 7. The rest were ones and twos. But much improvement on double unders since moving to Jenks. Yay!!

Monday, January 18, 2010

Back at it...

3 Rounds for time of:

400 Meter run
10 Front Squats (Men 185 lbs, Women 125 lbs)
15 Deadlifts (Men 185 lbs, Women 125 lbs)

My time: 15:25 - used 100 lbs.
(Frustrating because I could have done the 125 deadlifts easily, but cleaning 125 and then doing the front squats...not so much, so I scaled back).
****
100 Day Burpee Countdown Challenge
Burpees=18 Total Burpees=171

Sunday, January 17, 2010

Sunday

17 burpees

Saturday, January 16, 2010

Friday, January 15, 2010

"Jackie"

“Jackie”
For time:
1000 Meter row
50 Thrusters (Men 45 lbs, Women 35 lbs)
30 Pull-ups
Post time to responses.

First time to ever do Jackie...

My time: 12:51

100 Day Burpee Countdown Challenge
Burpees=15 Total Burpees=120

****
Warm-up was fun this morning. 15 squats, pu, plu, dips, a few burpees with each individual move on breck's count. I goofed up. ha !

Then 500 singles, with a 3 Knees to Elbows penalty for each miss. I missed only 4 times (breaking at each 100) so I did 12 k2e. I love them anyway so it wasn't that much of a penalty for me really.

I love CrossFit!!!

Thursday, January 14, 2010

Ugh!

I'm so sick of being nauseated all the time. It wears me down. (Enough whining, right?)

Todays' WOD:
5 rounds for time
16 - 20 lb dumbbell split cleans
8 - HSPU

My time: 13:57
Modifications:
1st round 20 lb dumbbells, 2nd – 5th rounds 15 lb dumbbells, Subbed DB shoulder press for HSPU because my shoulders and arms are trashed after yesterdays wod.
*

Wednesday, January 13, 2010

Heavy!!!!

3 Rounds for time of:
20 Kettlebell swings (Men 70 lbs, Women 45 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push jerks (Men 155 lbs, Women 95 lbs)
5 Push ups

Post time to responses.

My time: 16:17 Rx!!!
(Started to scale down but decided to attempt at Rx weights. Made it through, but man this was a TOUGH one! I feel so strong now. *smirk*)
*********
100 Day Burpee Countdown Challenge
Burpees=13 Total Burpees=91

Tuesday, January 12, 2010

As many rounds as possible in 15 minutes of:

15 Wall ball burpees – 14 lb ball
15 Pull-ups

Total – 3 rounds

100 Day BurpeeCountdown Challenge
Burpees=12 Total Burpees=78
***

Ok, these wall-ball burpees were horrible. Ball clean into full squat then wall-ball shot, and burpee off the ball. The burpee part was hilarious. Depending on where I hit the ball, I would either do a really good push up, or be struggling to stay on the ball and rolling around like an idiot. Mostly the latter...it was hilarious, if nothing else. Different. Fun. Fun when it was over.

Pull ups felt good today. Need to increase consecutive numbers of reps - stop having a preconceived notion of how many I "can do". Push harder!!

Monday, January 11, 2010

Rowing Annie

Row 500m
50-40-30-20-10 rep rounds of
Double Unders
Sit ups (military style, feet anchored with dumbbells fingers interlaced behind head)
Row 500m

My time: 27:25 Rx-ish (double unders are still really rough, though I did manage several sets of 3 or 4 in a row)

*
100 Day Burpee Countdown Challenge
Burpees=11 Total Burpees=66
****

Friday, January 8, 2010

Fran

Ohh...Francis...we meet again. This was my first time to do this one as prescribed, and I really was hoping for under 10 minutes. I disppointed myself by ONE second, and I know exactly, precisely where I could have shaved off, oh, at least 30 seconds...stopping for water. Breathing. Thinking. Yeah...those are all a waste of time, apparently!!

Fran:
21-15-9 rep rounds of:

Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups

My time: 10:01

100 Day Burpee Countdown Challenge
Burpees=8 Total Burpees=36

****
My Fran History:

9/17/09 - 9:02 65 lbs, 1" band for pull ups, still doing rehab for shoulder injury
2/27/09 - 8:41 65 lbs, 1 1/2" band for pull ups (couldn't do kipping yet at this point)
10/20/08 - 11:20 "Heavy Fran" with 75 lbs, jumping pull-ups
9/15/08 - 8:51 65 lb bar, jumping pull ups
8/21/08 - 9:17 65 lb bar, jumping pull ups
7/15/08 - 7:58 65 lb bar - dropped weight to 45 half way thru...bleh, jumping pull ups
6/10/08 - 8:12 65 lb bar - jumping pull ups
4/8/08 - 7:34, 45 lb bar - reclining pull ups from floor
3/4/08 - 5:06, 35 lb bar - reclining pull ups from floor

Thursday, January 7, 2010

A Tough One!

1000 Meter row
10 Muscle ups
20 Dumbbell squat clean and jerk ( Men 45 lb dumbbells, Women 25 lb dumbbells)
30 Box jumps (Men 24″ box, Women 20″ box)

My time: 18:57 with subs as follows:
30 pull-ups + 30 bar dips (purple band) in place of muscle ups
17″ box jumps (totally need to get over this unhealthy fear of box jumps!!)

***
100 Day Burpee Countdown Challenge
Burpees=7 Total Burpees=28

Wednesday, January 6, 2010

Row your boat...

5 Rounds, each for time of:

500 Meter row
Rest 5 minutes between each round.
Post each 500 meter row time to responses.

My times:
1. 2:02.9

2. 2:10.9
3. 2:10.8
4. 2:11.6
5. 2:12.2

100 Day Burpee Countdown Challenge
Burpees=6 Total Burpees=21

**********
Shoulder Press

warm up:
5 @ 55
3 @ 65
2 @ 70

work sets:
5 @ 75 - failed on rep 4, tried again, failed on rep 3, tried again....gave up
will try 75 again next time

Tuesday, January 5, 2010

Welcome back!!

As many rounds as possible in 20 minutes of:

15 Snatch grip deadlifts (Men 75 lbs, Women 45 lbs)
10 Hang power snatches (Men 75 lbs, Women 45 lbs)
5 Overhead squats (Men 75 lbs, Women 45 lbs)

My total: 8 rounds, plus 15 DL, plus 8 HPS

100 Day Burpee Countdown Challenge
Burpees=5 Total Burpees=15

The burpee challenge started on 1/1, so I'm behind and had to do 15 burpees to catch up. Tomorrow will be 6 burpees. Hate them but love the challenge. :-)
*********

Vacation was awesome and I am SO missing the beach right now. It was sunny and hot almost every day, and we came back to the deep freeze, literally. Brrrr....