Lunges, Pull ups and Sit ups

Did the crossfit.com workout, almost. I eliminated the first round with the 21 pull ups/sit ups. Didn't time it either. I have some bigass callouses on my hands. It's really starting to affect my pull ups.

Spinning!

Saturday:
Kickboxing

Sunday:
Cardio Videos (1 hr)

Monday:
Cardio Video (40 min)
Kickboxing

Tuesday:
Kickbosing

Wednesday:
Cardio Video (20 min)
KB Strength: 4 rounds of 10 reps
* KB Walking lunge
* Renegade Row
* Get -ups
* KB Swing
* Push Press
* Walkouts
(I used a 20 lb KB except for the renegade row. I used 10 lb dumbbells for this)

Thursday:
AM: Spinning Class (great leg workout- this was my first time and I had a lot of fun)
PM: Kickboxing

Push Jerks MH

Push Jerk
1-1-1-1-1-1-1

155-165-185-190-190-190-185

Yeah I admit, form wasn't perfect on the heavier ones. Damnit I'm proud of myself anyway.

metcon day

7 rounds

11 slam ball (15lb)
11 burpees
11 pullups

15:51

This qualified me as a metcon ninja.

I went my local affiliate for this one. www.crossfitsouthphilly.com

They got it from Crossfit Oldtown

Push Press and Burpee MH

21-15-9 of:
105 lb push press
burpee

Time: 7:19

I originally intended to do 7 rounds of 11 slamballs/burpees/pullups. I wasn't really feeling it before, got to the first round of pull ups and couldn't get myself to do more than 4 at a time. Realized I didn't have it for that workout and called an audible. This was harder than it should have been. I guess I'm still tired from vball and the baby not sleeping.

Tuesday:
AM: Arm Workout
PM: Kickboxing

Wednesday:
AM: Cardio (40 min)
PM:
*Burgener warm up and snatch assistance exercises
*40 pull-ups
*Deadlifts (5 sets of 5 at 125lbs)

Thursday:
AM: Cardio (50 min)
PM: Kickboxing (Arm Night!)

Friday:
Off!!!!!

Death by Pull Up MH

With a continuously running clock do 1 pull up the first minute, 2 the second minute, 3 the third, etc until you can't complete a round.

12 rounds. Grip gave out, I couldn't hold onto the bar for more than 1-2 at a time towards the end.

Did the Burgener warm up and snatch assistance exercises from the video in the Crossfit Journal. Good stuff.

Cleans MH

Squat cleans
1-1-1-1-1-1-1

145-155-165-170-175-180 (miss)-180 (miss)

The first try at 180 I actually power cleaned it, but since I used my arms I counted it as a miss. The second attempt I lost it forward.

Afterward did:
4 mins of Tabata box jumps/sit ups alternating.

OHS and burpees

21-15-9

95 lb overhead squat
Burpees

Time: 6:04

Felt pretty dead afterwards. Similar to the 10-9-8...1 kb/burpee post workout feeling. Good stuff.

45 of everything MH

Did this on Thursday:

45 double unders
45 squat cleans, 115 lbs
45 ring dips
45 double unders

Time: 21:15

The dips weren't legit dips. I put the rings so that when I was standing, I was approximately at the bottom position of a dip. I would push up to the top from there and tap my feet on the ground between reps. Eh, I'll get there. I did the 45 double unders to start off in like 35 seconds. Then I realized I had 45 115 lb cleans to do and frowned. That was rough.

Friday I took off because Saturday I played vball for a few hours. This working out stuff is really making vball easier. Took Sunday off.

5 Days of Work -LH

Wednesday:
Cardio Video - Metabo Boost (60 min)

Thursday:
Kickboxing

Friday:
Cardio Video-Trouble spots (60 min)

Saturday:
Cardio Video - Metabo Boost (60 min)

Sunday: Off

Monday:
* Started to learn the snatch. Did two practice video's with Mike. Need to do this often!
* 21-15-9
Overhead Squat (30 lbs)
Burpees
Time: 5:38

(Next time I do overhead squats I need to up it to the 45lb bar. This was the first time so I started with a lower weight)

45 of everything ph

taken from www.crossfit.com

for time:

45 double unders (subbed tuck jumps)
45 135 squat cleans ( I did 118)
45 ring dips
45 double unders (subbed tuck jumps)

28:25

the cleans and ring dips killed me.

Deadlifts MH

Deadlift
1-1-1-1-1-1-1

305-310-310-315-320-320-305

My hands aren't strong enough to handle much more than 320 pounds. I was barely hanging on when I stood up. My legs could handle more, but I need to work on the grip strength.

Major Cardio - LH

Monday:
AM: Metabolism Boost Video - 60 minutes of Hell!
PM: Kickboxing

Tuesday:
AM: cardio video - 20 minutes
PM: Kickboxing

Cindy MH

5 pull ups
10 push ups
15 squats
AMRAP in 20 mins

Total: 14

Last time I did this I got 12 rounds. Improvement, but I was hoping for at least 15. It sounds better if I think of it as 70 pull ups, 140 push ups and 210 squats in 20 minutes.

back squats

back squat
taken from www.crossfit.com I am a few days behind

5-5-5-5-5

205 for all the sets

Not very good.

This should go way up.

Modified WOD - LH

WOD
AMRAP
250 meter row
21 Sumo-deadlift-High Pulls
15 Pull-ups


I thought I'd be brave and try today's workout. This was my first time doing sumo deadlift High pulls so I wasn't sure where to start or how my body would feel afterwards. I made some modifications to the workout, 1 on accident and the other's intentionally. It wasn't timed since it takes me forever to get in and out of the bands and Mike wasn't home to help.

Here is what I actually did:

4 rounds:
2 minute Row
10 Sumo deadlift High pulss (55 lbs)
10 Pull-ups with the grey band

Shoulder blade area is killing me now!

painstorm PH

I went to my local affiliate for this one.
www.crossfitsouthphilly.com
I love going there to do the workouts.

10 double unders
50 burpees
20 double unders
100 pushups
30 double unders
150 lunges
40 double unders
200 squats
30 double unders
150 lunges
20 double unders
100 pushups
10 double unders
50 burpees

57:03

By far the hardest workout I have ever done. My whole body is sore and will be for a few days.

Press, Push Press, Push Jerk MH

Press 1-1-1-1-1

Push press 3-3-3-3-3

Push Jerk 5-5-5-5-5-5-

Press: 145-150-rest at 155

Push Press: all done at 155

Push Jerk: 135, rest at 145

Pretty tiring.

Mixed Modalities - LH

Thursday:
AM: Cardio and Ab video (45 min)
PM: Kickboxing

Friday:
AM: Kickboxing Video (30 min)
PM:
Mixed Modalities
4 rounds for time of:
10 Kettlebell Snatches (20 lbs - I need a heavier KB)
10 Thrusters (50 lbs)
10 Knees-to-Elbows (only did knees to chest)
10 Ring Dips (jumping dip attempts - when I can finally do these my time will go way up!)
Time: 11:03

Old Time: 11:23 (January 3rd - used 45lbs for thrusters then)

Added 30 Pull-ups with the grey band.

My arms, chest, and hands are tired!!!!!!

Pushups/Situps Pyramid - SB

50pu-50su-30pu-30su-20pu-20su

Time: 6:50

I was going to go to the base and give Kelly a try, but it was 20 degrees outside with a windchill of 11 so I decided to return home and do pushups and situps instead.

Next time Im going to go 40-30-20-10. If I can do that with little or no resting, I will graduate up to 50-40-30-20-10.

Hopefully its warm enough to Kelly tomorrow

Kickboxing - LH

Ok I guess I agree - I'll put my initials in the title too!

Monday:
Am: Yoga and Ab video (30 min)
PM: Kickboxing

Tuesday:
AM: Core video (40 min)
PM: Kicboxing

Squats MH

Squats, 5x5

Used 255 for all sets.

Did the forward/back and side to side tabata agility drills again. First four rounds I did wearing a backpack with 40 lbs of sandbags in it. That was interesting.

Jackie - SB

Jackie
2k meters rowing on a C2
50 barbell thrusters (45#)
30 pullups (mostly jumping pull ups)

Time: 15:48

Again, most of my pullups (24 of 30) were jumping pull ups.
Finished the row in 8:32
Gasped for oxygen for 1:00
Thrusters for 3:06
More gasping for air for 0:36
Jumping pull ups for 2:32

I noticed I started a trend with the adding of initals to the end of a workout.

Oh and if you are having trouble determining a distance for a 200m, 400m, 800m, 1 mile, ect run, you can go to Google Earth, find the area you are running at, there click on the little ruler icon at the top middle of the screen and find out the distance from your front door to a distance you want.

Randy - PH

So I was looking through the workouts on crossfit.com and came across this.

Randy
75lb power snatch 75 times

14:51

Deceptively hard.

Kelly - MH

Good idea putting your initials in the post title. Should make searching back through the archives much easier. Anyway, did this:

3 rounds:
400m run
30 wall ball shots (20 lb)
24" box jump

Time: 19:25

The rx'd WOD was 5 rounds. I went and pulled the sled with Lisa this morning so I was pretty done after three rounds. I think the bigass field in my neighborhood is about 200m across, which is incredibly conveinent. Tiring.

Sledding in the Park!

We had a cold but dry morning so we headed to the park!

20 minutes:
Sled pull (40 lbs)
Medicine ball throws with squats (8 lbs)

* There were 3 of us. One person pulled the sled down and back while the other 2 used the med ball. We rotated through this cycle.