04072012
On Saturday we held a coaches WOD. We are trying to get in the habit of holding one once a week. As coaches, we typically see each other in passing getting ready to coach the next class, or just finishing up their own workout. It's nice that we are able to get together and workout since we usually workout by ourselves. I myself have no issue working out on my own. I'm very fortunate that I have enough drive and motivation to be able to do that as I know many do not. For me, I feel that this motivation comes from the fact that I remember where I used to be. I simply refuse to go back and I will do whatever it takes to make sure of that. Back to the WOD....
Chipperson
For Time:
400 m Run*
10 G.I. Janes
20 Push Presses 95/65#
30 Overhead Squats 95/65#
40 Deadlifts 95/65#
30 Pull-ups
20 Weighted Lunges 95/65#
10 Hang Cleans 95/65#
*Must run 400m somewhere within chipper
Time: 10:34
This wasn't a bad little WOD. Other than trying to beat Nick, my goal was just to push through as quickly as I could with minimal rest. I decided to get the run over with first as I figured if I waited, my run time would suffer a lot. Burpee pull ups suck. Though after watching the games, I gather burpee muscle ups suck worse. I will be finding out today just for fun! The PP and OHS I got through unbroken. For the DL, I did 20 and dropped the bar. I was planning with the pull-ups to to 3 sets of 10. I was ahead of Nick at this time but had a feeling he was going to pass me on this. First 10 I went through with no problem. The second set.....yeah I did 5. Then 5 more.I did try! The last 10 were 7 and 3. Nick did finish before me by a couple of seconds and when I was done I ran to the bar. Threw the bar on my back and got through the lunges without any issues. I HAD planned on going unbroken with the cleans but alas my grip had other plans. I got through 6 before I just let go. It was only 2 seconds before I picked it back up but then I dropped it again after 2! Damn! Again, picked it back up and finished. When I was done I could see Nick out of the corner of my eye.*sigh* I didn't even have to ask....he got 10:30. So close! That's ok....next time. While I know I mentioned above I have no issue with working out alone, every now and again, it is fun to get together with fellow family and knock one out with a little friendly competition....even if they don't know they are competing.
Later on in the day I felt like I had all of this energy and I just needed to get rid of it. I ended up going back to the box at 1930 to get another WOD in. I'm sure this was also in part to watching all of the amazing games athletes (Thank you Jimmy's Old Town Tavern for hosting the CF games stream!). I decided to get it on with one of the ladies that I have yet to try.
Karen
150 Wall Ball Shots for time
Time: 6:50
So long as I got under 10, I was going to be happy. This time I remembered to wear my oly shoes. It really does make a difference and gave a really good foundation. I was initially going to break it up into sets of 25 but once I got to my first 25, I knew I could push a few more so I ended up breaking it up into sets of 30. The only set I didn't complete as 30 was the last one. That one I broke up as 20/10. Not going to lie, I was surprised at the time!
13072012
Friday the 13th run for your life! Just kidding. I was in the mood for something quick and with weights. Seeing as I want to get all of the girls done before I leave, I figured I would hit up Grace for some fun. Now it is true I did Grace already but this was more about if I could get her done under 3.
Grace
30 Clean and Jerks for time
Time: 3:06
Noooooooo! honestly I have nothing to complain about. This was 0:33 faster from the last time. This doesn't mean I won't try to hit her up one more time before I leave.
Showing posts with label lunges. Show all posts
Showing posts with label lunges. Show all posts
16 July, 2012
06 December, 2011
Recap: Wed, Fri, Sat, Sun
30 November
Shoulder Press 3-3-3-3-3
100, 120, 125
I was not thrilled with this. By now I should be able to complete the 5 reps of 125#. Granted I know that Shoulder Press is usually pretty slow in the progression department so I'm not expecting some huge gains but I have been trying this one for what seems like a while now. I need to re-evaluate and make sure I am doing everything properly i.e. record myself.
Shoulder Press 12 =>15
100# at 12 reps
This was my first time completing this workout at 100# for 12 reps. I was happy that I at least have progressed on this one.
AMRAP in 15 min. of
7 Sit-Ups
7 Pull-Ups
7 Double Unders
Total: 17 + 2 double unders
I was shooting for 18 on this one but my arms were getting worse on the pull-ups as each round came. There were a few times where I got tripped up on the rope as well which did not help with the time. Didn't have any issues with the sit-ups.
02 December
15 Reps of each:
Shoulder Press, Push Press, Push Jerk. After each lift, do 10 ring dips and 10 sit-ups then rest 1-2 minutes.
SP: 95#
PP: 115#
PJ: 135#
03 December
Tabata Style 3 minutes work/ 1 minute rest for each station. Team with the most points wins that specific station.
Split into teams and start at a station. Work for 3 minutes at the station. Then at the 1 minute rest, add your points (see points below) and then move to the next station. Points are the total for each individual then added together for the team.
100 m Run 1 point for each 100m
29 m Tire Flip 1 point for each 29m
Kettlebell Swing Points .5(<35#), 1(53#), 2(72#)
Wall Ball Points .5(air squat), 1(<14#), 2(14/20#)
52 m Overhead Walking Lunge Points .5(<10#), 1(25#), 2(45#) for each 52m
I did 7 runs, 3 tire flips, 100 KB swing at 53#, 50 Wall Ball at 20#, 1 lunge @ 45#
04 December
Overhead Squat 5-5-5-5-5
115, 130, 140,150, 160 (4)
I'm not going to lie. I honestly did not feel like working out that day. I'm not sure why. It has actually been quite sometime since I have felt like that. I didn't feel extra motivated. As you can see I still went and I have no regrets about going. I mean honestly who could have regrets about getting stronger.
Shoulder Press 3-3-3-3-3
100, 120, 125
I was not thrilled with this. By now I should be able to complete the 5 reps of 125#. Granted I know that Shoulder Press is usually pretty slow in the progression department so I'm not expecting some huge gains but I have been trying this one for what seems like a while now. I need to re-evaluate and make sure I am doing everything properly i.e. record myself.
Shoulder Press 12 =>15
100# at 12 reps
This was my first time completing this workout at 100# for 12 reps. I was happy that I at least have progressed on this one.
AMRAP in 15 min. of
7 Sit-Ups
7 Pull-Ups
7 Double Unders
Total: 17 + 2 double unders
I was shooting for 18 on this one but my arms were getting worse on the pull-ups as each round came. There were a few times where I got tripped up on the rope as well which did not help with the time. Didn't have any issues with the sit-ups.
02 December
15 Reps of each:
Shoulder Press, Push Press, Push Jerk. After each lift, do 10 ring dips and 10 sit-ups then rest 1-2 minutes.
SP: 95#
PP: 115#
PJ: 135#
03 December
Tabata Style 3 minutes work/ 1 minute rest for each station. Team with the most points wins that specific station.
Split into teams and start at a station. Work for 3 minutes at the station. Then at the 1 minute rest, add your points (see points below) and then move to the next station. Points are the total for each individual then added together for the team.
100 m Run 1 point for each 100m
29 m Tire Flip 1 point for each 29m
Kettlebell Swing Points .5(<35#), 1(53#), 2(72#)
Wall Ball Points .5(air squat), 1(<14#), 2(14/20#)
52 m Overhead Walking Lunge Points .5(<10#), 1(25#), 2(45#) for each 52m
I did 7 runs, 3 tire flips, 100 KB swing at 53#, 50 Wall Ball at 20#, 1 lunge @ 45#
04 December
Overhead Squat 5-5-5-5-5
115, 130, 140,150, 160 (4)
I'm not going to lie. I honestly did not feel like working out that day. I'm not sure why. It has actually been quite sometime since I have felt like that. I didn't feel extra motivated. As you can see I still went and I have no regrets about going. I mean honestly who could have regrets about getting stronger.
25 August, 2011
25 August 2011
No strength lift today. Just a straight WOD day. I was also supposed to work on a skill of some sort but sadly I did not get to it. Shame on me! So I am planning on working on two things either tomorrow or Saturday. One of which will be air squats on a small box. I WILL get rid of that butt wink but I have to work at it in order to get rid of it. I know it is 3 days away but I'm looking forward to my rest day. I'm not saying prior to the CFSB I wasn't working hard, but with the extra level I have been pushing my body do, I think it's safe to say I earn my rest days. If you don't believe me just check out my lasts posts.
7 rounds for time of:
4 Snatch
4 OHS
4 Overhead Walking lunge
21 sit-ups
Time: 10:07
It was the sit-ups that took the longest. I had to be sure to stretch after this one as I felt tight on my shoulders. I am currently researching which weightlifting shoes I am going to purchase. I can't wait. I know to have a solid foundation is really going to help with my lifting. What better time to pick them up with the CFSB going on. Back to a strength lift tomorrow with a side of WOD!
7 rounds for time of:
4 Snatch
4 OHS
4 Overhead Walking lunge
21 sit-ups
Time: 10:07
It was the sit-ups that took the longest. I had to be sure to stretch after this one as I felt tight on my shoulders. I am currently researching which weightlifting shoes I am going to purchase. I can't wait. I know to have a solid foundation is really going to help with my lifting. What better time to pick them up with the CFSB going on. Back to a strength lift tomorrow with a side of WOD!
06 August, 2011
06 August 2011
Today at the box we had a team WOD. One of my friends came by to try out CrossFit for the first time! Very happy that someone wanted to come and try it. Do you know how hard it is to get people to come in and try?
2 person team WOD.
1 person on the team is running with 25/15 lb. plate overhead while the other starts with pull-ups. When the runner returns, they begin pull-ups while the other runs. One member is always running while the other is working the exercises down the line until both members complete everything. Count your total reps.
* If plate is dropped, each team member does 20 burpees.
Total reps: 154
My friend said that he did enjoy it and that he will be checking out CF boxes around his area but will probably come by and play with us still. Yay! He will be drinking the kool-aid in no time.
I found this new forum that popped up Bacon and burpees you should check out.
2 person team WOD.
1 person on the team is running with 25/15 lb. plate overhead while the other starts with pull-ups. When the runner returns, they begin pull-ups while the other runs. One member is always running while the other is working the exercises down the line until both members complete everything. Count your total reps.
* If plate is dropped, each team member does 20 burpees.
Total reps: 154
My friend said that he did enjoy it and that he will be checking out CF boxes around his area but will probably come by and play with us still. Yay! He will be drinking the kool-aid in no time.
I found this new forum that popped up Bacon and burpees you should check out.
16 June, 2011
Week recap
Tuesday
Well sadly because we lost our hockey game last week we did not have a game. That's ok I still went out to support and met up with a friend who I don't get to see very often. Since I didn't have hockey and I was not going to the box, I went to Body Attack with the ever so fun instructor Kristin. This was a different release from the last time I went so it was fun to do something different.
Wednesday
Monica asked me to come to the 0500 class and I did! This was the first time for me. The second time I have been to Coach Nick's class. I don't get to see him very often since he does the morning classes. It's good to break up the norm. I actually enjoyed working out so much in the morning that I think I am going to start going to a morning class once every two weeks.
Pre Spartan Race WOD:
3 Rounds for Time
Run 50m
Lunge 50m
Run 100m
20 Pull Ups
Run 200m
15 Toe to Bar
Run 400m
10 HSPU
Time: 27:59
I was determined to not hit 28! I honestly wanted a quicker time but the one thing that killed me is the toes to bar. I really really need to work on not swinging and keeping active shoulders. Every time I try I keep swinging. Just like everything else, I need to practice on them until I get them. A perfect example of this is the butterfly pull-ups. I finally got them! This was the first WOD I was able to try them out on. It makes a big difference in terms of getting them done. The HSPU were actually not that bad. I did them like they did in the Regionals. With the runs I focused on POSE running but I need to do a 1-1 to make sure I am actually doing this correctly. I feel like I am but we will see.
Thursday
Today CrossFit.com posted a picture of dumbbells on their FB page with the caption "What's your favorite WOD with dumbbells?" A lot of people commented man makers. Hmmmm....what is this man maker people are referring to? Naturally I had to check it out.
Put another way:
starting from the top of press (not many people do this)
DB push up
renegade row, each arm
clean
press/push press/push jerk
Well that just sounds like fun I have to try that!
5 rounds for time of:
5 Man makers (35/25)
10 Pull-ups
20 Air Squats
40 Double Unders
Time: 16:17
I was looking to get 15 but as you can see I failed on that. The next time I do this will be improved. On the last two sets of man makers, I could tell that I was losing my form. I had a happy back but I really wasn't opening my hips to clean the weight which I know slowed me down.
Well sadly because we lost our hockey game last week we did not have a game. That's ok I still went out to support and met up with a friend who I don't get to see very often. Since I didn't have hockey and I was not going to the box, I went to Body Attack with the ever so fun instructor Kristin. This was a different release from the last time I went so it was fun to do something different.
Wednesday
Monica asked me to come to the 0500 class and I did! This was the first time for me. The second time I have been to Coach Nick's class. I don't get to see him very often since he does the morning classes. It's good to break up the norm. I actually enjoyed working out so much in the morning that I think I am going to start going to a morning class once every two weeks.
Pre Spartan Race WOD:
3 Rounds for Time
Run 50m
Lunge 50m
Run 100m
20 Pull Ups
Run 200m
15 Toe to Bar
Run 400m
10 HSPU
Time: 27:59
I was determined to not hit 28! I honestly wanted a quicker time but the one thing that killed me is the toes to bar. I really really need to work on not swinging and keeping active shoulders. Every time I try I keep swinging. Just like everything else, I need to practice on them until I get them. A perfect example of this is the butterfly pull-ups. I finally got them! This was the first WOD I was able to try them out on. It makes a big difference in terms of getting them done. The HSPU were actually not that bad. I did them like they did in the Regionals. With the runs I focused on POSE running but I need to do a 1-1 to make sure I am actually doing this correctly. I feel like I am but we will see.
Thursday
Today CrossFit.com posted a picture of dumbbells on their FB page with the caption "What's your favorite WOD with dumbbells?" A lot of people commented man makers. Hmmmm....what is this man maker people are referring to? Naturally I had to check it out.
Put another way:
starting from the top of press (not many people do this)
DB push up
renegade row, each arm
clean
press/push press/push jerk
Well that just sounds like fun I have to try that!
5 rounds for time of:
5 Man makers (35/25)
10 Pull-ups
20 Air Squats
40 Double Unders
Time: 16:17
I was looking to get 15 but as you can see I failed on that. The next time I do this will be improved. On the last two sets of man makers, I could tell that I was losing my form. I had a happy back but I really wasn't opening my hips to clean the weight which I know slowed me down.
28 May, 2011
Some running
Let me start with on Wednesday, I took the entire day off. My body was so exhausted from the past several weeks of working out plus the lack of sleep. Tuesday really took it out of me. Literally as soon as I got home from work, I walked Stevie then I laid down and didn't get up until the next morning. After some much needed rest, I was ready to go for Thursday's WOD.
Thursday
4 Rounds for time of:
15 SDHP 95#
10 Box Jumps 24 in.
Run 400m
Time: 14:28
This is one of those workouts where at first glance it did not appear that it was going to be that bad. You should have asked me how I felt by round 3. Well I would have not said much since I was busy breathing. I was a little upset at myself that the last run took 2:30. It should have be no more than 2:00.
Saturday
Still working on getting more people to come in for a free WOD. How could you say no to free?! There are at least 3 people that have said they are going to come and I will continue to give them gentle reminders.
5m AMRAP
50m run/7 push ups
50m run/7 lunges
–1m rest–
5m AMRAP
50m run/7 air squats
50m run/7 pull ups
–1m rest–
5m AMRAP
50m run/7 burpees
50m run/7 Knees to elbow
Rnd 1 - 5
Rnd 2 - 4 + 2nd 50m run
Rnd 3 - 3 + 3 burpees
This WOD was put together by Coach Lori and she did a great job. After the WOD Coach Lori and a few others did a push-up challenge that she was telling me about earlier in the week. We are going to do this at least once a month possibly every other week. Here is how it works. You put a weight on your back and do as many push-ups as you are able. Once you can't, the weight is removed and you continue to do regular push-ups. Once you fail you get on your knees and do some more until failure. You are supposed to do this 3 round each! Yeah we did one.
15# plate on back - 21
Push ups (no plate) - 1
Push ups on knees - 13
Looking forward to the next time we do this as the number WILL improve.
Thursday
4 Rounds for time of:
15 SDHP 95#
10 Box Jumps 24 in.
Run 400m
Time: 14:28
This is one of those workouts where at first glance it did not appear that it was going to be that bad. You should have asked me how I felt by round 3. Well I would have not said much since I was busy breathing. I was a little upset at myself that the last run took 2:30. It should have be no more than 2:00.
Saturday
Still working on getting more people to come in for a free WOD. How could you say no to free?! There are at least 3 people that have said they are going to come and I will continue to give them gentle reminders.
5m AMRAP
50m run/7 push ups
50m run/7 lunges
–1m rest–
5m AMRAP
50m run/7 air squats
50m run/7 pull ups
–1m rest–
5m AMRAP
50m run/7 burpees
50m run/7 Knees to elbow
Rnd 1 - 5
Rnd 2 - 4 + 2nd 50m run
Rnd 3 - 3 + 3 burpees
This WOD was put together by Coach Lori and she did a great job. After the WOD Coach Lori and a few others did a push-up challenge that she was telling me about earlier in the week. We are going to do this at least once a month possibly every other week. Here is how it works. You put a weight on your back and do as many push-ups as you are able. Once you can't, the weight is removed and you continue to do regular push-ups. Once you fail you get on your knees and do some more until failure. You are supposed to do this 3 round each! Yeah we did one.
15# plate on back - 21
Push ups (no plate) - 1
Push ups on knees - 13
Looking forward to the next time we do this as the number WILL improve.
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