500m row warm up
10 jumping pull ups
22 push ups scattered throughout workout
WOD:
Power clean 3-3-3-3-3
Front squat 2-2-2-2-2
Squat clean 1-1-1-1-1
50, 55, 60, 65, 70#
35, 55, 75, 85, 85# x1
35, 45,55, 65,75# (off parallettes)
Failed my second attempt at 2 reps 85# FS- I coughed up some mucus and choked on it when I got to the bottom of the squat and couldn't recover. Surprised at my squat clean numbers- I guess the rest of the workout was a good warm up for those. Legs are super sore from wall balls yesterday, but I was happy with how today went.
Wednesday, February 11, 2015
Tuesday, February 10, 2015
02-10-15 CrossFit 150203
5 rds, each for time:
20 chest to bar pullups
30 wall balls, 20#
40 push ups
Rest 3 min between rounds.
Deviated from this a bit. I didn't do any timing at all. Since I'm just getting back into things, I decided to take my time and work through it.
Jumping pull ups: 20, 10, 10, 10, 10
Wall balls, 14#: 15, 10, 10, 5, 5
Push ups: 5, 5, 5, 5, 5
My legs were pretty sore with the wall balls. I also had a harder time maintaining my form on the push ups. Not a bad reintroduction- hopefully I will be able to walk today and do more work tomorrow.
20 chest to bar pullups
30 wall balls, 20#
40 push ups
Rest 3 min between rounds.
Deviated from this a bit. I didn't do any timing at all. Since I'm just getting back into things, I decided to take my time and work through it.
Jumping pull ups: 20, 10, 10, 10, 10
Wall balls, 14#: 15, 10, 10, 5, 5
Push ups: 5, 5, 5, 5, 5
My legs were pretty sore with the wall balls. I also had a harder time maintaining my form on the push ups. Not a bad reintroduction- hopefully I will be able to walk today and do more work tomorrow.
Monday, February 9, 2015
02-09-15 5K row
5K row
27:10.7min
Splits:
5:37.9
5:22.5
5:21.0
5:24.6
5:24.7
Better than my times in February and April of last year. 1:30 worse since my last time in October.
Haven't done a real workout since December, but haven't done any regular work since November. Tried to start back up a couple times but it just didn't happen. Didn't finish the 100 burpee challenge- got to the upper 70s/lower 80s and just couldn't finish it out. I was sick at the beginning of January and with the holidays I had been behind already and I just quit. Got the new puppy a few weeks ago and that has also taken up my time in the mornings.
BUT-
New goals. I'm tracking calories and trying to stay around 1200-1300/day. I've lost about 7 pounds in the last month with just this. I'm going to start a new set of challenges where I change the movement each month so it isn't quite so tedious. February is push ups and I'm adding 2 each day- today will be 18 of them. Planning to start CrossFit workouts back up- it has been ridiculously warm out, so the weather in the garage is not an excuse (and today I rowed inside and it was just too hot). And away we go!!
27:10.7min
Splits:
5:37.9
5:22.5
5:21.0
5:24.6
5:24.7
Better than my times in February and April of last year. 1:30 worse since my last time in October.
Haven't done a real workout since December, but haven't done any regular work since November. Tried to start back up a couple times but it just didn't happen. Didn't finish the 100 burpee challenge- got to the upper 70s/lower 80s and just couldn't finish it out. I was sick at the beginning of January and with the holidays I had been behind already and I just quit. Got the new puppy a few weeks ago and that has also taken up my time in the mornings.
BUT-
New goals. I'm tracking calories and trying to stay around 1200-1300/day. I've lost about 7 pounds in the last month with just this. I'm going to start a new set of challenges where I change the movement each month so it isn't quite so tedious. February is push ups and I'm adding 2 each day- today will be 18 of them. Planning to start CrossFit workouts back up- it has been ridiculously warm out, so the weather in the garage is not an excuse (and today I rowed inside and it was just too hot). And away we go!!
Wednesday, December 3, 2014
12-03-14 CrossFit
Warm up:
30 burpees
A few squat cleans and ring dips
WOD:
AMRAP in 20min
10 squat cleans 95# (5 at 50#)
10 ring dips (5 with red/blue bands on knees)
8 rds + 5 squat cleans + 1 ring dip
After WOD- 12 burpees
Took it really slow since I've been out of the swing of things for awhile. Overall, not bad. But the last 12 burpees were rough- my shoulders were just done.
30 burpees
A few squat cleans and ring dips
WOD:
AMRAP in 20min
10 squat cleans 95# (5 at 50#)
10 ring dips (5 with red/blue bands on knees)
8 rds + 5 squat cleans + 1 ring dip
After WOD- 12 burpees
Took it really slow since I've been out of the swing of things for awhile. Overall, not bad. But the last 12 burpees were rough- my shoulders were just done.
Monday, December 1, 2014
12-01-14 CrossFit
Warm up:
5 burpees
WOD:
5 RFT:
500m row
10 burpees
21:30min
Despite not doing anything over the last month except my daily burpees for the 100 day challenge, I made it through. Almost killed me, but got my 50 burpees in for the day as well as some cardio work. Following the CrossFit schedule may be tough due to low temps making WODs in the garage difficult. Today got a bit warm inside though, so I may just try the garage tomorrow and see how I fare. It isn't supposed to be as cold tomorrow either.
5 burpees
WOD:
5 RFT:
500m row
10 burpees
21:30min
Despite not doing anything over the last month except my daily burpees for the 100 day challenge, I made it through. Almost killed me, but got my 50 burpees in for the day as well as some cardio work. Following the CrossFit schedule may be tough due to low temps making WODs in the garage difficult. Today got a bit warm inside though, so I may just try the garage tomorrow and see how I fare. It isn't supposed to be as cold tomorrow either.
Thursday, November 6, 2014
11-06-14 CrossFit
Warm up:
500m row, 25 burpees
WOD:
9-7-5
Front squat 225# (75#)
Bar MU (3 bar rows + 3 bar presses jumping off a 45# plate = 1 bar MU)
14:18min
Did the squats in sets of 3 or less off the rack. Maybe could have gone heavier, but my legs are sore from this entire week of work.
500m row, 25 burpees
WOD:
9-7-5
Front squat 225# (75#)
Bar MU (3 bar rows + 3 bar presses jumping off a 45# plate = 1 bar MU)
14:18min
Did the squats in sets of 3 or less off the rack. Maybe could have gone heavier, but my legs are sore from this entire week of work.
Wednesday, November 5, 2014
11-05-14 CrossFit
Warm up:
24 burpees
WOD:
For time:
400m run
50 pull ups (black/green)
400m run
50 push ups (snaking)
400m run
50 sit ups (abmat)
400m run
50 squats
31:41min
I really tried to talk myself out of this workout this morning. I slept a bit late, didn't feel the greatest and was sitting in my pajamas looking at the schedule trying to find a different day to do it. Which, I wouldn't have done. I don't have the best track record at making up workouts I skip. So, I decided I had an hour to do it and it might take me near that but I'd give it a go anyways. The pull ups and push ups sucked, but sit ups and squats went pretty quick. The running was good as well. Overall, I'm thrilled I made myself do it and can mark it off the calendar!
24 burpees
WOD:
For time:
400m run
50 pull ups (black/green)
400m run
50 push ups (snaking)
400m run
50 sit ups (abmat)
400m run
50 squats
31:41min
I really tried to talk myself out of this workout this morning. I slept a bit late, didn't feel the greatest and was sitting in my pajamas looking at the schedule trying to find a different day to do it. Which, I wouldn't have done. I don't have the best track record at making up workouts I skip. So, I decided I had an hour to do it and it might take me near that but I'd give it a go anyways. The pull ups and push ups sucked, but sit ups and squats went pretty quick. The running was good as well. Overall, I'm thrilled I made myself do it and can mark it off the calendar!
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