WOD
Kelly
5 rounds for time:
400m run
30 wall ball 12lb (rx: 14)
30 box jumps 20"
48:27
many, many tears
Friday, April 30, 2010
Tuesday, April 27, 2010
Tuesday April 27th
Skills
Back squat
WOD
The Mooch
15 minutes AMRAP
3 back squat 95lb (rx: 155)
6 pullups - green band
9 pushups
8 1/3 rounds
Back squat
WOD
The Mooch
15 minutes AMRAP
3 back squat 95lb (rx: 155)
6 pullups - green band
9 pushups
8 1/3 rounds
Monday, April 26, 2010
Monday 26th April 2010
WOD #1
1km run
5:22
WOD #2
Power clean
1 - 1 - 1 - 1 - 1
40.5 65 75 85 95(f, 4 attempts)
1km run
5:22
WOD #2
Power clean
1 - 1 - 1 - 1 - 1
40.5 65 75 85 95(f, 4 attempts)
Sunday, April 25, 2010
Sunday April 25th
Open gym
WOD:
Nicole
AMRAP in 20 minutes:
Run 400m
Max pullups 12,6,8,7 (with green band)
39
WOD:
Nicole
AMRAP in 20 minutes:
Run 400m
Max pullups 12,6,8,7 (with green band)
39
Friday, April 23, 2010
Wednesday, April 21, 2010
Wednesday April 21 2010
Date Night WOD:
choose a Hero WOD (for girls) or a Girl WOD (for guys)
Roxy and I chose DT - no running :)
5 rounds for time:
12 deadlift
9 hang power clean
6 push jerk
2 rounds completed @ 65lb, last 3 rounds @ 53lb (rx:155lb, maybe 105lb?)
14:10
choose a Hero WOD (for girls) or a Girl WOD (for guys)
Roxy and I chose DT - no running :)
5 rounds for time:
12 deadlift
9 hang power clean
6 push jerk
2 rounds completed @ 65lb, last 3 rounds @ 53lb (rx:155lb, maybe 105lb?)
14:10
Tuesday, April 20, 2010
Tuesday 20 April 2010
Obstacle course warmup
WOD:
50m run after each round
increasing 1 - 6 squats, then add
1 - 6 situps, then add
1 - 6 broadjumps, then add
1 - 6 pushups
(end with: 6 squats, 6 situps, 6 broadjump, 5 pushups, run 50m, 6 squats, 6 situps, 6 broadjumps, 6 pushups, run 50m!!!)
28:15
WOD:
50m run after each round
increasing 1 - 6 squats, then add
1 - 6 situps, then add
1 - 6 broadjumps, then add
1 - 6 pushups
(end with: 6 squats, 6 situps, 6 broadjump, 5 pushups, run 50m, 6 squats, 6 situps, 6 broadjumps, 6 pushups, run 50m!!!)
28:15
Monday, April 19, 2010
Monday 19th April 2010
Skills:
HSPU
Deadlift
WOD:
Diane
21-15-9
Deadlift 40.5lb (rx: 155)
Pushups - started toes, went to knees (rx: HSPU)
4:27
HSPU
Deadlift
WOD:
Diane
21-15-9
Deadlift 40.5lb (rx: 155)
Pushups - started toes, went to knees (rx: HSPU)
4:27
Wednesday, April 14, 2010
Wednesday April 14th
Skills:
Clean
WOD
21-15-9 of:
Hang power clean (52.5lb)
Ring dips (purple to begin, moved up to green)
7:57
Clean
WOD
21-15-9 of:
Hang power clean (52.5lb)
Ring dips (purple to begin, moved up to green)
7:57
Tuesday, April 13, 2010
Tuesday 13 April 2010
Skills:
Turkish getup
Completed left & right with:
8kg kettlebell
7lb sandbar
WOD
5 rounds for time of:
200m run
15 pullups (green+black)
30 situps
28:54
Turkish getup
Completed left & right with:
8kg kettlebell
7lb sandbar
WOD
5 rounds for time of:
200m run
15 pullups (green+black)
30 situps
28:54
Monday, April 12, 2010
Monday 12th April - Crossfit Total
WOD:
Crossfit Total
1RM max in 3 attempts:
Back squat - 135lb
Shoulder press - 60lb
Deadlift - 175lb
Total: 370
Crossfit Total
1RM max in 3 attempts:
Back squat - 135lb
Shoulder press - 60lb
Deadlift - 175lb
Total: 370
Saturday, April 10, 2010
Wednesday, April 7, 2010
Wednesday April 7th
Strength:
Bench press
5 - 5 - 5
60 65 70
WOD:
Helen
3 rounds for time:
400m run
21 KB swings @ 12kg (rx:16kg)
12 pullups (green+red)
19:27
Bench press
5 - 5 - 5
60 65 70
WOD:
Helen
3 rounds for time:
400m run
21 KB swings @ 12kg (rx:16kg)
12 pullups (green+red)
19:27
Tuesday, April 6, 2010
Tuesday 6 April 2010
WOD:
Front squat
5 - 5 - 5 - 5
55 65 70 75
Deadlift
5 - 5 - 5 - 5 - 5
all at 65lb due to lower back pain/injury
Front squat
5 - 5 - 5 - 5
55 65 70 75
Deadlift
5 - 5 - 5 - 5 - 5
all at 65lb due to lower back pain/injury
Monday, April 5, 2010
APRIL 5TH 2010
Skills:
Burgener warmup
WOD:
15 hang power snatch (40.5)
30 box jump (16") - 20"rx, calf pain
12 hang power snatch
20 box jump
9 hang power snatch
10 box jump
7:36
Burgener warmup
WOD:
15 hang power snatch (40.5)
30 box jump (16") - 20"rx, calf pain
12 hang power snatch
20 box jump
9 hang power snatch
10 box jump
7:36
Friday, April 2, 2010
Friday April 2nd
Skills:
Max pullups
1 with the green band
Push jerk
WOD:
7 rounds for time:
3 push jerks, 57.5lbs (rx: 95)
6 push ups (on knees)
12 abmats
Got frustrated with the pullups, I could get 3 in a row on the green band on Monday.
Happy with the WOD, kept pace pretty good (with Jill) up until the middle of the 5th round, lost a bit of time on the abmats.
Max pullups
1 with the green band
Push jerk
WOD:
7 rounds for time:
3 push jerks, 57.5lbs (rx: 95)
6 push ups (on knees)
12 abmats
Got frustrated with the pullups, I could get 3 in a row on the green band on Monday.
Happy with the WOD, kept pace pretty good (with Jill) up until the middle of the 5th round, lost a bit of time on the abmats.
Wednesday, March 31, 2010
Wednesday March 31st
WOD:
Back squat
2 - 2 - 2 - 2 - 2
105 105 105 110 110
PR by 15lbs
Deadlift
1 - 1 - 1 - 1 - 1
70% 80% 90%
95 110 120 135 155
I added a couple more attempts to see what I could max at, so:
1 x 165
1 x 170
and I left it there.
PR by 35lbs
Back squat
2 - 2 - 2 - 2 - 2
105 105 105 110 110
PR by 15lbs
Deadlift
1 - 1 - 1 - 1 - 1
70% 80% 90%
95 110 120 135 155
I added a couple more attempts to see what I could max at, so:
1 x 165
1 x 170
and I left it there.
PR by 35lbs
Tuesday, March 30, 2010
Tuesday March 30
Strength:
Max power clean
83lbs
WOD:
With a partner, 3 rounds for max double unders:
1 person row 500m, other person does double unders, then switch
61 double unders.
I think soon I will get some consecutive double unders. It's close. I can do single-double-single-double well now, when I'm fresh!
Max power clean
83lbs
WOD:
With a partner, 3 rounds for max double unders:
1 person row 500m, other person does double unders, then switch
61 double unders.
I think soon I will get some consecutive double unders. It's close. I can do single-double-single-double well now, when I'm fresh!
Monday, March 29, 2010
"Ride the Lightning" Monday March 29th
WOD:
5 rounds for time:
200m run with med ball, 8lb (rx 14lb)
6 ring dips, purple band (rx 4 unassisted)
12 pullups, blue band (rx unassisted)
15 wall ball, 8lb (rx 14lb)
29:03
Shockingly, I didn't see this coming. This was the final day workout from the BC Sectionals Crossfit Games qualifiers!
5 rounds for time:
200m run with med ball, 8lb (rx 14lb)
6 ring dips, purple band (rx 4 unassisted)
12 pullups, blue band (rx unassisted)
15 wall ball, 8lb (rx 14lb)
29:03
Shockingly, I didn't see this coming. This was the final day workout from the BC Sectionals Crossfit Games qualifiers!
Thursday, March 25, 2010
Wednesday 24th March
Crossfit Games sectional qualifier WOD 2:
2000m row
Head to head with 5 of my fellow Crossfitters :) The Blue Bomber made a great start, and finished just off the pace in 3rd place with a time of 9:15.7. OMG aka Jill was in 1st with 9:10 and Squeege aka Louise in 2nd with 9:14.1!
Cranked out a couple pulls sub 2 min pace in the last 100m, after much cheering and encouragement from the peanut gallery (Christine, Chris and another guy (Danika's partner?))
I improved a bit on my Foundations time of 9:38.1.
2000m row
Head to head with 5 of my fellow Crossfitters :) The Blue Bomber made a great start, and finished just off the pace in 3rd place with a time of 9:15.7. OMG aka Jill was in 1st with 9:10 and Squeege aka Louise in 2nd with 9:14.1!
Cranked out a couple pulls sub 2 min pace in the last 100m, after much cheering and encouragement from the peanut gallery (Christine, Chris and another guy (Danika's partner?))
I improved a bit on my Foundations time of 9:38.1.
Tuesday, March 23, 2010
Tuesday 23rd March
Skills:
3-3-3 Front squat
Maxed at 95lb!
WOD - Sectionals event 3?
AMRAP in 5 minutes:
7 box jumps, 20" NB I did stepups, due to nagging shin pain :(
7 burpees
7 KB swings, 16kg
3 rounds + 7
3-3-3 Front squat
Maxed at 95lb!
WOD - Sectionals event 3?
AMRAP in 5 minutes:
7 box jumps, 20" NB I did stepups, due to nagging shin pain :(
7 burpees
7 KB swings, 16kg
3 rounds + 7
Friday, March 19, 2010
Friday March 19th
Really had to convince myself to go tonight, but I'm glad I made it.
Review:
Power clean
WOD:
1000m row
21-15-9 of:
Power clean, 53lb (rx: 95lb)
Wall ball, 8lb (rx: 14lb)
1000m row
20:49
Review:
Power clean
WOD:
1000m row
21-15-9 of:
Power clean, 53lb (rx: 95lb)
Wall ball, 8lb (rx: 14lb)
1000m row
20:49
Thursday, March 18, 2010
Wednesday 17th March, 7am, St Patty's Day
Strength:
Heaving snatch balance
1-1-1-1-1
58lb
WOD:
7 rounds for time of:
10 burpess (ROM)
10 medball cleans, 14lb
23:56
Didn't think I would finish this. Erck.
Jesse wore Heather's tank top, green, for St Patrick's Day. It was difficult to pay attention to what he was saying, funny shirt.
Heaving snatch balance
1-1-1-1-1
58lb
WOD:
7 rounds for time of:
10 burpess (ROM)
10 medball cleans, 14lb
23:56
Didn't think I would finish this. Erck.
Jesse wore Heather's tank top, green, for St Patrick's Day. It was difficult to pay attention to what he was saying, funny shirt.
Tuesday, March 16, 2010
Tuesday March 16th
Strength:
Shoulder press
5-5-5
50.5lb
Worked with Anne.
WOD:
5 rounds for time of:
200m run
10 box jumps, 20" (rx: 24")
5 KB swings, 20kg (rx: 24kg)
13:03
Shoulder press
5-5-5
50.5lb
Worked with Anne.
WOD:
5 rounds for time of:
200m run
10 box jumps, 20" (rx: 24")
5 KB swings, 20kg (rx: 24kg)
13:03
Monday, March 15, 2010
Sunday 14th March - open gym & yoga
Skills:
Handstands - kicked up to these on my own for the first time (in ages, anyway) and held 3 for 15 seconds and 1 for 10-12 seconds
Worked on kipping pullups with green band
Snatch balance series
WOD:
50 pullups - assisted with blue band - I broke these into 5 reps until last 15, which I broke down to 4s & 3s. The first pullup with a blue band feels easier now, it's tough to get my chin up for the fifth.
Met and chatted with Mel, who does a lot of yoga, and she asked me to hold her feet down while she did weighted sit ups, and asked if I wanted to do them too. We ended up doing three sets of 10, starting with the 12kg KB, then the 16, and the last set with the 20kg KB. I think I might have more bruises on my chest tomorrow, to go with the one from Friday when I punched myself in the chest doing SDHP.
Yoga:
Yin yoga with Alli. Enjoyed this a lot, but I did have a problem with my back. It seemed to spasm or cramp on the right side. I think I did something to it in child's pose! I wonder if it was due to following a(n easy) workout?
Handstands - kicked up to these on my own for the first time (in ages, anyway) and held 3 for 15 seconds and 1 for 10-12 seconds
Worked on kipping pullups with green band
Snatch balance series
WOD:
50 pullups - assisted with blue band - I broke these into 5 reps until last 15, which I broke down to 4s & 3s. The first pullup with a blue band feels easier now, it's tough to get my chin up for the fifth.
Met and chatted with Mel, who does a lot of yoga, and she asked me to hold her feet down while she did weighted sit ups, and asked if I wanted to do them too. We ended up doing three sets of 10, starting with the 12kg KB, then the 16, and the last set with the 20kg KB. I think I might have more bruises on my chest tomorrow, to go with the one from Friday when I punched myself in the chest doing SDHP.
Yoga:
Yin yoga with Alli. Enjoyed this a lot, but I did have a problem with my back. It seemed to spasm or cramp on the right side. I think I did something to it in child's pose! I wonder if it was due to following a(n easy) workout?
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