Ummmm so work screwed me over and i was not able to make it to Crossfit tonight! Instead I got to pack for my trip this weekend and send my puppy off to Grandpa's house.
See ya'll next week!
Enjoy the long weekend!
Thursday, August 28, 2008
WOD - August 27th
PART I OHS with 45lb bar: First minute do 1 rep the second minute do 2 reps and so on until you cannot complete the required reps in the minute. Maximum time is 20 minutes your total score is number of reps.
PART 2
Weighted pullups 3-3-3-3-3 Take your total weight for each round and add it up. Ist round you did 3 reps of 25lbs your sore is 75. If your chin does not go over the bar or you do not get full extension in the bottom postion then it does not count. If you only complete 2 reps then you are done for that round so choose your weight wisely. If you cannot do a weighted pullups but can do 1 pullup then your score for the 1st round may only equate to 3 reps total.
Well since my code name wasn't used on the leader board I guess i have to fess up to being the "Loser"!!!! I was able to complete 13 rounds and on the 14th round I only got 8 reps in. I kept losing focus on the bar... it was swaying and wobbling so much I couldn't squat down without the bar moving (gotta remember... shrug the shoulders and pull the bar apart). As this was only my second time doing OHS I'm not to upset with my performance.
Then it came to my favorite part of CrossFit... PULLUPS!!! Its been 2 months and I still have not been able to get a single pullup. I've switched my grip to a chin up position as i find it much easier on the hands. And yesterday for the first time (with leanna as my witness) i got my first kipping pullup!!! Yay =) And since I got my pullup coach allowed me one extra point... hence the 92 & not just 91 for the squats!!
And I know anyone who reads this will be very upset with me.. but i've put burpee's on hold.. just been to busy and i'm going away for the weekend so i'll be starting again on tuesday with no excuses!!! (Every day until i'm done)
Tuesday, August 26, 2008
WOD - August 26th
5 ROUNDS3 - Power Cleans (rx 95)
6 - Pushups
9 - Air Squats
Do as many rounds in 3 minutes then 1 minute rest (that equals 1 round)
My rounds were as followed:
3 - 3 - 3 - 3 - 2
Dont want to write anything cause i'm still choked about this workout... damn power cleans!!!
Monday, August 25, 2008
WOD - August 25th
3 ROUNDS
250m Row while partner does 10' box step ups with 50lb sand bag
3 ROUNDS
2 Power Cleans
3 Front Squats
2 Split Snatch
40 Wall Balls
40 Pullups (80 jumping)
30 Wall Balls
30 Pullups (60 jumping)
20 Wall Balls
20 Pullups (40 jumping)
10 Wall Balls
10 Pullups (20 jumping)
I got to work with Jill today and together we were able to tackle and accomplish this WOD.
In warmup I got about 24 - 26 box step-ups each round... (warm up did not feel like a warm up) and kept the rowing around 1.50.
I love power cleans =)
My numbers were 95 - 95 - 105 but I haven't got the split jerk technique down so I used a lighter weight for those sets. I started with just the bar to work on proper technique and then moved up to 53lbs and finally 73lbs. I could of gone heavier after that but decided proper technique at this point was more important.
Now to the wall balls and pullups... YUCK!!! I really can't handle this 2 for 1 pull ups thing. 80 pullups first round are you kidding me!!!! And yeppers I did them.. and i hated them every minute!!! haha Wall Balls I was concentrating on really getting into a low squat so my reps were fewer in each set... broke them into 5's and then had to take a break. (probably didn't help that i did squats yesterday either) But all in all that was a great workout!
250m Row while partner does 10' box step ups with 50lb sand bag
3 ROUNDS
2 Power Cleans
3 Front Squats
2 Split Snatch
40 Wall Balls
40 Pullups (80 jumping)
30 Wall Balls
30 Pullups (60 jumping)
20 Wall Balls
20 Pullups (40 jumping)
10 Wall Balls
10 Pullups (20 jumping)
I got to work with Jill today and together we were able to tackle and accomplish this WOD.
In warmup I got about 24 - 26 box step-ups each round... (warm up did not feel like a warm up) and kept the rowing around 1.50.
I love power cleans =)
My numbers were 95 - 95 - 105 but I haven't got the split jerk technique down so I used a lighter weight for those sets. I started with just the bar to work on proper technique and then moved up to 53lbs and finally 73lbs. I could of gone heavier after that but decided proper technique at this point was more important.
Now to the wall balls and pullups... YUCK!!! I really can't handle this 2 for 1 pull ups thing. 80 pullups first round are you kidding me!!!! And yeppers I did them.. and i hated them every minute!!! haha Wall Balls I was concentrating on really getting into a low squat so my reps were fewer in each set... broke them into 5's and then had to take a break. (probably didn't help that i did squats yesterday either) But all in all that was a great workout!
Sunday, August 24, 2008
WOD - August 24th
Ok so i was soooo mad at myself for slacking in the burpee's department for the last few days and on top of that, eating like crap all weekend I got off my ass and went and did my own WOD.
It consisted of:
21-15-9
Burpee's
DU's
Bench Dips
Air Squats
Anchored Sit Ups
I completed this in 15:17 and on top of that still had to do 14 more burpee's (see i told ya i slacked off in that department) But i'm all caught up and feel much better after that short and sweet WOD. Cant wait for tomorrow at the box.
Burpee's - 14 (and i'm now caught up)
It consisted of:
21-15-9
Burpee's
DU's
Bench Dips
Air Squats
Anchored Sit Ups
I completed this in 15:17 and on top of that still had to do 14 more burpee's (see i told ya i slacked off in that department) But i'm all caught up and feel much better after that short and sweet WOD. Cant wait for tomorrow at the box.
Burpee's - 14 (and i'm now caught up)
WOD - August 23rd
150 Pushups
Every time your knees hit the floor run 400 meters
I did the first 37 as regular pushups and then my form went down the drain so i switched to knees on the ground. I found the run a nice change and tried to run faster on each run as I wasn't tired and haven't run in what seems like forever!
My reps were as follows:
11-9-10-7-13-15-15-15-15-15-14-11
So I ran 400 meters 11 times.
Every time your knees hit the floor run 400 meters
I did the first 37 as regular pushups and then my form went down the drain so i switched to knees on the ground. I found the run a nice change and tried to run faster on each run as I wasn't tired and haven't run in what seems like forever!
My reps were as follows:
11-9-10-7-13-15-15-15-15-15-14-11
So I ran 400 meters 11 times.
Thursday, August 21, 2008
WOD - August 21st
5 Rounds
BB Complex
6 - DL - Row - H Power Clean- F. Squat - Push Press - B. Squat - Push Jerk
65 - 75 - 80 - 80 - 80
So I was really having trouble with this workout but I got through it! I wanted to go heavier then 80lbs but my arm's just wouldn't let me! Everything was going well except those darn push press' and push jerk's. I haven't got the technique quite right yet and was having trouble pushing the bar up and getting my arms straight. Thats just one more thing to work on!
BB Complex
6 - DL - Row - H Power Clean- F. Squat - Push Press - B. Squat - Push Jerk
65 - 75 - 80 - 80 - 80
So I was really having trouble with this workout but I got through it! I wanted to go heavier then 80lbs but my arm's just wouldn't let me! Everything was going well except those darn push press' and push jerk's. I haven't got the technique quite right yet and was having trouble pushing the bar up and getting my arms straight. Thats just one more thing to work on!
Wednesday, August 20, 2008
WOD - August 20th (YIKES)
500M Row
50 - Ab mat anchored weighted situps 25lb DB behind neck
500M Row
50 - K2E
500M Row
50 - Ab mat anchored weighted situps 25lb DB behind neck
500M Row
50 - K2E
Ok so i was super scared of this workout before heading into langley. But after it was all over... honestly it wasn't that bad. Yes the abs were a bitch but I used a 25lb weight for all 100 of them. And my rowing I kept at a steady 2 min pace. And today I really focused on those K2E and making sure I got my knees ALL the way to my elbows and not to chest. For the most part I was successful but it sure took me awhile.
50 - Ab mat anchored weighted situps 25lb DB behind neck
500M Row
50 - K2E
500M Row
50 - Ab mat anchored weighted situps 25lb DB behind neck
500M Row
50 - K2E
Ok so i was super scared of this workout before heading into langley. But after it was all over... honestly it wasn't that bad. Yes the abs were a bitch but I used a 25lb weight for all 100 of them. And my rowing I kept at a steady 2 min pace. And today I really focused on those K2E and making sure I got my knees ALL the way to my elbows and not to chest. For the most part I was successful but it sure took me awhile.
Tuesday, August 19, 2008
WOD - August 19th
1-10 10-1
Deadlifts (rx 95)
Box Jumps
Pushups
I finished this WOD in 16min flat. I didn't actually do the box jumps as i'm still worried about the knee so instead in was box step-ups me. As for the pushups (hate them) I did the first ladder of 10 doing actual full pushups and then the last ladder of 10 i had to switch to having my knees on the ground. My form in the pushups was just going downhill and I wanted to get the full range of motion so hence the knees on the ground.
Burpee's - 9
Deadlifts (rx 95)
Box Jumps
Pushups
I finished this WOD in 16min flat. I didn't actually do the box jumps as i'm still worried about the knee so instead in was box step-ups me. As for the pushups (hate them) I did the first ladder of 10 doing actual full pushups and then the last ladder of 10 i had to switch to having my knees on the ground. My form in the pushups was just going downhill and I wanted to get the full range of motion so hence the knees on the ground.
Burpee's - 9
Monday, August 18, 2008
WOD - August 18th
Back Squats
5-5-5-5-5
Push Press
3-3-3-3-3
Weighted Pullups
10-10-10
Weighted Situps
10-10-10
Back Squats: 125 (5) 135 (5) 140 (2) 125 (5) 130 (5)
Push Press: 65 (3) 75 (3) 85 (3) 90 (3) 95 (1)
Weighted Pullups - I practiced my kipping pullups (still cant get my chin over that stinkin bar)
Weighted Situps - 20 (10) 25 (10) 30 (10)
Burpee's - 8
5-5-5-5-5
Push Press
3-3-3-3-3
Weighted Pullups
10-10-10
Weighted Situps
10-10-10
Back Squats: 125 (5) 135 (5) 140 (2) 125 (5) 130 (5)
Push Press: 65 (3) 75 (3) 85 (3) 90 (3) 95 (1)
Weighted Pullups - I practiced my kipping pullups (still cant get my chin over that stinkin bar)
Weighted Situps - 20 (10) 25 (10) 30 (10)
Burpee's - 8
Sunday, August 17, 2008
WOD - August 17th
ANNIE
50-40-30-20-10
DU's
Sit-ups
I got my butt off the couch this morning and went to the De Boer household to complete "Annie". It was the first time i've ever done this one so i had no idea what my time would be. My time was 13:51... which in my eyes is not good at all but for whatever reason DU's were not happening on my first 2 rounds. By the 5th round I was able to get 9 DUs in a row without skipping inbetween! Big improvement from the first round of 50.
Thanks De Boer's for having me over!!!
Burpee's - 7
50-40-30-20-10
DU's
Sit-ups
I got my butt off the couch this morning and went to the De Boer household to complete "Annie". It was the first time i've ever done this one so i had no idea what my time would be. My time was 13:51... which in my eyes is not good at all but for whatever reason DU's were not happening on my first 2 rounds. By the 5th round I was able to get 9 DUs in a row without skipping inbetween! Big improvement from the first round of 50.
Thanks De Boer's for having me over!!!
Burpee's - 7
Saturday, August 16, 2008
WOD - August 16th
21-15-9
Dead Lifts (rx 155)
Ring Dips
As many squats in 2min (level 1- 80 level 2 - 100)
Farrah and I worked as partners today and did the rx weight. I found the last few reps in the first set of deadlifts tough but the second set of 15 deadlifts just about killed me. As for ring dips I choose to do tricep dips on the box. Coach then decided to have us all attempt to do as many squats as we could in 2minutes to give us an idea of what level we are at. I was able to get 85 squats in 2 minutes so I have some work to do to get to level 2.
Burpee's - 6
FYI - I've almost got those darn pullups...... sooooooooooooo close!!!!!!!!
Dead Lifts (rx 155)
Ring Dips
As many squats in 2min (level 1- 80 level 2 - 100)
Farrah and I worked as partners today and did the rx weight. I found the last few reps in the first set of deadlifts tough but the second set of 15 deadlifts just about killed me. As for ring dips I choose to do tricep dips on the box. Coach then decided to have us all attempt to do as many squats as we could in 2minutes to give us an idea of what level we are at. I was able to get 85 squats in 2 minutes so I have some work to do to get to level 2.
Burpee's - 6
FYI - I've almost got those darn pullups...... sooooooooooooo close!!!!!!!!
Friday, August 15, 2008
Friday - August 15th
Today is rest day... YAY!!!! I'll continue my burpee's but i'm resting till tomorrow!!! Unless you count shopping as a workout (I mean you do walk lots when you shop) =)
Burpee's - 5
Burpee's - 5
WOD - August 14th
OVERHEAD SQUAT
5-5-5-5-5
L-SITS
3 sets for 30 sec each
This was only my second time doing OHS so I really had no idea where to start with weight. I find the squat a little awkward so I started with a low weight of 33 pounds (just the bar). By the end of the workout I felt pretty good with my technique. As for the L-sits I wasn't able to do those properly so i just kept my feet off of the ground.
Reps: 33-38-48-53-63
Burpee's - 4
5-5-5-5-5
L-SITS
3 sets for 30 sec each
This was only my second time doing OHS so I really had no idea where to start with weight. I find the squat a little awkward so I started with a low weight of 33 pounds (just the bar). By the end of the workout I felt pretty good with my technique. As for the L-sits I wasn't able to do those properly so i just kept my feet off of the ground.
Reps: 33-38-48-53-63
Burpee's - 4
Wednesday, August 13, 2008
WOD - August 13th
5 ROUNDS
320m row
bench press (rx 75) as many as you can
2 minute rest
Row: 1.09, 1.08, 1.10, 1.11, 1.12 = 350 (sec)
BP's: 10, 10, 11, 8, 6 = 45
Well I shit the bed on this WOD! Was not happy with my performance at all. But at least I have a starting marker and can only impove. I was happy with my row times as I kept all 5 rounds at about the same time but my BP's were horrible. I did the RX weight but i'm finding that my upper body strength just isn't there. So I really need to start working on that (No wonder I can't get those pullups). Coach helped a lot by spotting for me on rounds 3 & 4 and I was able to squeeze out a couple more bp's when I really wanted to stop. The whole point of this workout was to get an overall score at the end of it all and see who has bragging rights.
Take your number of reps and multiply them by your rx weight
Then divide your total seconds into that number and you get a score.
45 x 75 = 3375
3375 / 350 (sec) = 9.6 (total score)
Burpee's - 3
320m row
bench press (rx 75) as many as you can
2 minute rest
Row: 1.09, 1.08, 1.10, 1.11, 1.12 = 350 (sec)
BP's: 10, 10, 11, 8, 6 = 45
Well I shit the bed on this WOD! Was not happy with my performance at all. But at least I have a starting marker and can only impove. I was happy with my row times as I kept all 5 rounds at about the same time but my BP's were horrible. I did the RX weight but i'm finding that my upper body strength just isn't there. So I really need to start working on that (No wonder I can't get those pullups). Coach helped a lot by spotting for me on rounds 3 & 4 and I was able to squeeze out a couple more bp's when I really wanted to stop. The whole point of this workout was to get an overall score at the end of it all and see who has bragging rights.
Take your number of reps and multiply them by your rx weight
Then divide your total seconds into that number and you get a score.
45 x 75 = 3375
3375 / 350 (sec) = 9.6 (total score)
Burpee's - 3
Tuesday, August 12, 2008
WOD - AUGUST 12
7 ROUNDS
10 - DB split jerks loading use 23% BW
10 - Box Jumps
10 - Ab Wheels
1 - Rope Climb
10 - Pushups
Today wasn't my best day as i'm still quite sick from the weekend (no voice). But i dragged my butt off the couch and went to crossfit anyways. I used 30lbs for the split jerks and was happy with that weight. I'm still quite cautious of my knee so I only did box step-ups and I did the wimpy rope climbs (shoulders to ground) as my hand wasn't taped to cimb the rope. All in all i'm glad I went... I feel much better!
Burpee's - 2
10 - DB split jerks loading use 23% BW
10 - Box Jumps
10 - Ab Wheels
1 - Rope Climb
10 - Pushups
Today wasn't my best day as i'm still quite sick from the weekend (no voice). But i dragged my butt off the couch and went to crossfit anyways. I used 30lbs for the split jerks and was happy with that weight. I'm still quite cautious of my knee so I only did box step-ups and I did the wimpy rope climbs (shoulders to ground) as my hand wasn't taped to cimb the rope. All in all i'm glad I went... I feel much better!
Burpee's - 2
Monday, August 11, 2008
WOD - Monday August 11th
100 Hanging Squat Cleans (time limit - 45min)
(Rx: 85lbs)
~Every time you put the bar down do 10 chest to bar pullups or 30 jumping~
I actually loved this workout... it was a killer but it got the heart pumping and the blood flowing. I didn't do the Rx weight but was able to pump out 84 reps at 75lbs.
My reps were:
10-10-10-8-6-6-5-7-7-7-3-5 with 30 jumping pullups inbetween
Everything was going well... my hands were feeling great and then i made the mistake of trying to do a kipping pullup and broke all my blisters... thanks leanna!!! haha O-well better luck next time.
Burpee's Challenge : 1
(Rx: 85lbs)
~Every time you put the bar down do 10 chest to bar pullups or 30 jumping~
I actually loved this workout... it was a killer but it got the heart pumping and the blood flowing. I didn't do the Rx weight but was able to pump out 84 reps at 75lbs.
My reps were:
10-10-10-8-6-6-5-7-7-7-3-5 with 30 jumping pullups inbetween
Everything was going well... my hands were feeling great and then i made the mistake of trying to do a kipping pullup and broke all my blisters... thanks leanna!!! haha O-well better luck next time.
Burpee's Challenge : 1
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