100 pull-ups (subbed with 50 on the green band)
100 push-ups
100 squats
100 sit-ups
Time: 14:15
Next time I need to do 100 pull-ups even if I need to switch to the easier band. I think I have it in me! :)
Friday, July 3, 2009
Wednesday, July 1, 2009
Wednesday, June 24, 2009
Deadlift/Burpee
Push Jerks
First time so just did 3x3 at 60lbs
Deadlift Burpee Workout:
Time - 5:22
Old time in April was 6:25. Not sure how I improved this much but I'll take it!!!
First time so just did 3x3 at 60lbs
Deadlift Burpee Workout:
Time - 5:22
Old time in April was 6:25. Not sure how I improved this much but I'll take it!!!
Sunday, June 21, 2009
Filthy Fifty and Karen
Haven't posted for awhile but here are a couple of the Name workouts:
Wednesday:
Karen: 7:41(down 9 sec)
Friday:
Filthy Fifty: 29:50 (Down about 7 minutes)
(Green band, sub frog kicks for knees to elbow)
Sunday:
Thrusters - 9 (45 lbs)
(starting the thruster challenge for a month)
Presses - 5 x3 (65 lbs)
5rds:
5 Front squat (65 lbs)
10 Ring Dips
Cleans: 10 at 35lbs
5 at 45 lbs
(working on form)
Wednesday:
Karen: 7:41(down 9 sec)
Friday:
Filthy Fifty: 29:50 (Down about 7 minutes)
(Green band, sub frog kicks for knees to elbow)
Sunday:
Thrusters - 9 (45 lbs)
(starting the thruster challenge for a month)
Presses - 5 x3 (65 lbs)
5rds:
5 Front squat (65 lbs)
10 Ring Dips
Cleans: 10 at 35lbs
5 at 45 lbs
(working on form)
Wednesday, June 10, 2009
FRAN -LH
Presses:
2 x 45
2 x 50
2 x 55
2 x 60
1 x 65
1 x 70
1 x 75
1 x 80 (push press)
Fran:
21-15-9
Thrusters (50 lbs)
Pull-ups (Green band)
Time: 6:45
Last time I used 45 lbs and the grey band (grey =the easiest one - green = middle) and my time was 6:28! I went slower today but not by much. I'm impressed with myself considering the weight change and band change!
2 x 45
2 x 50
2 x 55
2 x 60
1 x 65
1 x 70
1 x 75
1 x 80 (push press)
Fran:
21-15-9
Thrusters (50 lbs)
Pull-ups (Green band)
Time: 6:45
Last time I used 45 lbs and the grey band (grey =the easiest one - green = middle) and my time was 6:28! I went slower today but not by much. I'm impressed with myself considering the weight change and band change!
Saturday, June 6, 2009
Back to posting!
Deadlifts:
2 x 95
2 x 105
2 x 115
2 x 135
1 x 145
1 x 165
1 x 175
1 x 185
1 x 195 (new personal record)
5 rds for time:
7 OH Squat (30 lbs)
7 Burpees
7 MB push-up
7 KB swing (20 lbs)
7 GH sit-ups
Time: 10:13
2 x 95
2 x 105
2 x 115
2 x 135
1 x 145
1 x 165
1 x 175
1 x 185
1 x 195 (new personal record)
5 rds for time:
7 OH Squat (30 lbs)
7 Burpees
7 MB push-up
7 KB swing (20 lbs)
7 GH sit-ups
Time: 10:13
Wednesday, May 27, 2009
Painful Pyramid PT Full of Pullups, Pushups, and Situps (and alliteration)
Here is the workout we did today for PT. It's a form of the pyramid routine using pull-ups, pushups, and sit-ups. Oh and it sucks. For pullups, just have them partner up and hold each others feet.
1 Pullup 2 Pushups 3 Situps
2 Pullups 4 Pushups 6 Situps
3 Pullups 6 Pushups 9 Situps
4 Pullups 8 Pushups 12 Situps
5 Pullups 10 Pushups 15 Situps
6 Pullups 12 Pushups 18 Situps
7 Pullups 14 Pushups 21 Situps
8 Pullups 16 Pushups 24 Situps
9 Pullups 18 Pushups 27 Situps
10 Pullups 20 Pushups 30 Situps
Two Minute Break
5 Pullups 10 Pushups 15 Situps
4 Pullups 8 Pushups 12 Situps
3 Pullups 6 Pushups 9 Situps
2 Pullups 4 Pushups 6 Situps
1 Pullup 2 Pushups 3 Situps
1 Pullup 2 Pushups 3 Situps
2 Pullups 4 Pushups 6 Situps
3 Pullups 6 Pushups 9 Situps
4 Pullups 8 Pushups 12 Situps
5 Pullups 10 Pushups 15 Situps
6 Pullups 12 Pushups 18 Situps
7 Pullups 14 Pushups 21 Situps
8 Pullups 16 Pushups 24 Situps
9 Pullups 18 Pushups 27 Situps
10 Pullups 20 Pushups 30 Situps
Two Minute Break
5 Pullups 10 Pushups 15 Situps
4 Pullups 8 Pushups 12 Situps
3 Pullups 6 Pushups 9 Situps
2 Pullups 4 Pushups 6 Situps
1 Pullup 2 Pushups 3 Situps
Saturday, May 16, 2009
Cindy - LH
Presses:
2 x 45
2 x 50
2 x 55
2 x 60
1 x 65
1 x 70
1 x 75 (push-press)
Cindy:
AMRP in 20 minutes:
5 pull-ups (green band)
10 push-ups
15 squats
Total: 15
This workout is absolutely ridiculous - thought I was going to puke at rd 14!
2 x 45
2 x 50
2 x 55
2 x 60
1 x 65
1 x 70
1 x 75 (push-press)
Cindy:
AMRP in 20 minutes:
5 pull-ups (green band)
10 push-ups
15 squats
Total: 15
This workout is absolutely ridiculous - thought I was going to puke at rd 14!
Wednesday, May 13, 2009
Half Cindy MH
10 mins AMRAP:
5 pull ups
10 push ups
15 squats
8 rounds.
Pulled something in my back Friday night warming up for some grass vball. Was hard to walk/pick up the baby/move until Saturday. Went to the chiropracter yesterday, he cracked my back some and I'm feeling a lot better. Didn't want to jump right back into it, so I cut Cindy in half today. Still managed 40 pull ups, 80 push ups and 120 squats. Felt fine afterward, other than being pretty tired from the work.
5 pull ups
10 push ups
15 squats
8 rounds.
Pulled something in my back Friday night warming up for some grass vball. Was hard to walk/pick up the baby/move until Saturday. Went to the chiropracter yesterday, he cracked my back some and I'm feeling a lot better. Didn't want to jump right back into it, so I cut Cindy in half today. Still managed 40 pull ups, 80 push ups and 120 squats. Felt fine afterward, other than being pretty tired from the work.
Deadlifts - LH
Deadlifts
3 x 95
3 x 115
3 x 125
3 x 145
3 x 155
3 x 165
1 x 175
1 x 185
Used a different grip and it made a huge difference. The bar did not slip out of my hands!
Workout:
4 rds 45 work/15 rest
1. row
2. Ball slams (12 lbs)
3. Press (30 lbs)
4. Sandbag to shoulder (40 lbs)
5. Step-ups
3 x 95
3 x 115
3 x 125
3 x 145
3 x 155
3 x 165
1 x 175
1 x 185
Used a different grip and it made a huge difference. The bar did not slip out of my hands!
Workout:
4 rds 45 work/15 rest
1. row
2. Ball slams (12 lbs)
3. Press (30 lbs)
4. Sandbag to shoulder (40 lbs)
5. Step-ups
Sunday, May 10, 2009
Helen - LH
3rds for time:
400 m run
21 KB swings (20 lbs)
12 pull-ups (green band)
Time: 13:03
I'm soooo slow running. I need to work on this!!!!
400 m run
21 KB swings (20 lbs)
12 pull-ups (green band)
Time: 13:03
I'm soooo slow running. I need to work on this!!!!
Friday, May 8, 2009
Tabata
Warm-up:
21- pull-ups
20 -GH Sit-ups
20 -Back Extensions
Tabata:
Push-ups
Squats
WAll Ball
Row
Sit-ups
21- pull-ups
20 -GH Sit-ups
20 -Back Extensions
Tabata:
Push-ups
Squats
WAll Ball
Row
Sit-ups
Thursday, May 7, 2009
Grace MH
I decided I was going to try Grace for the first time. Oddly enough, it came up as the CF main site WOD for tomorrow. Weird. Anyway....
30 x 135# clean and jerk
Time: 8:18
I just power cleaned, didn't hit a full squat so I didn't technically do the WOD as rx'd. I felt pretty tired/weak before I started so I'm sure I'll beat the time next time this WOD comes up. High rep c&j's are kinda tricky. Couldn't really get in a groove and rip off a bunch in a row before I got sorta messed up and had to reset. Good workout though.
30 x 135# clean and jerk
Time: 8:18
I just power cleaned, didn't hit a full squat so I didn't technically do the WOD as rx'd. I felt pretty tired/weak before I started so I'm sure I'll beat the time next time this WOD comes up. High rep c&j's are kinda tricky. Couldn't really get in a groove and rip off a bunch in a row before I got sorta messed up and had to reset. Good workout though.
Wednesday, May 6, 2009
SDHP - LH
21-15-9
SDHP
Ring dips (jump and hold myself up- was a little better this time but I completely suck still)
Time: 6:04 (Time should increase as ring dips become closer to an actual dip)
SDHP
Ring dips (jump and hold myself up- was a little better this time but I completely suck still)
Time: 6:04 (Time should increase as ring dips become closer to an actual dip)
Monday, May 4, 2009
Bench and 2k row MH
At lunch:
Bench press, 5 x 3
Sets 1-4: 245
5. 250 (failed on third rep)
About three hours later:
2k row
Time: 7:19
Last time it was 7:43. I think the big improvement was due more to having an idea how hard I could row throughout the 2000 meters rather than some massive increase in fitness. 20 more seconds and I'm sub 7 minutes!
Bench press, 5 x 3
Sets 1-4: 245
5. 250 (failed on third rep)
About three hours later:
2k row
Time: 7:19
Last time it was 7:43. I think the big improvement was due more to having an idea how hard I could row throughout the 2000 meters rather than some massive increase in fitness. 20 more seconds and I'm sub 7 minutes!
Karen MH
Did this 03 May:
150 wall ball shots
Time: 7:08
I think that's a second slower than last time. Lame.
150 wall ball shots
Time: 7:08
I think that's a second slower than last time. Lame.
Sunday, May 3, 2009
Karen Plus
Karen
150 wall ball (12 lbs)
Time: 8:55 (time from 3/22 was 9:03)
Guantlet:
21-15-9
Push Press
SDHP
Swing
(all with 20 lb KB)
Karen + Guantlet time: 13:58 (time from 3/22 was 14:38)
150 wall ball (12 lbs)
Time: 8:55 (time from 3/22 was 9:03)
Guantlet:
21-15-9
Push Press
SDHP
Swing
(all with 20 lb KB)
Karen + Guantlet time: 13:58 (time from 3/22 was 14:38)
Saturday, May 2, 2009
Deadlift-Burpee MH
5 rounds:
5 275# deadlifts
10 burpees
Time: 6:26
Last time I used 255# and got 6:14. This is the first time I've used the official rx'd weight, so we'll get a true comparison next time I try this since the weight will be the same.
5 275# deadlifts
10 burpees
Time: 6:26
Last time I used 255# and got 6:14. This is the first time I've used the official rx'd weight, so we'll get a true comparison next time I try this since the weight will be the same.
Friday, May 1, 2009
KB - LH
Was planning on doing deadlifts today but Mike left all the weight on the bar and it's a pain in the ass to get off. Reagan was sleeping so I made up a quiet workout!
30-20-10
KB Snatch
Sit-ups
KB Clean and press
Box Jump (did step ups)
KB Swing
KB = 20lbs
Time 14:12
This was harder than I though it would be. The Clean and Press really wears my shoulders out! I need to build them up!
30-20-10
KB Snatch
Sit-ups
KB Clean and press
Box Jump (did step ups)
KB Swing
KB = 20lbs
Time 14:12
This was harder than I though it would be. The Clean and Press really wears my shoulders out! I need to build them up!
Wednesday, April 29, 2009
Angie MH
100 pull ups
100 push ups
100 sit ups
100 squats
Time: 28:14
Did 20 pull ups in a row to start off. Only jumped off the bar because I didn't want to completely burn myself out right away. It went way downhill from there. Ripped callouses on both my hands around 80-85 pull ups.
I've noticed that crossfit south philly seems to never do any exercises that I don't have equipment for. Since Pat goes there a few times a week, I'm going to try and start following their WODs. It seems to be a good affiliate, plus they post times so I have some people to measure up against. We'll see how long that lasts.
100 push ups
100 sit ups
100 squats
Time: 28:14
Did 20 pull ups in a row to start off. Only jumped off the bar because I didn't want to completely burn myself out right away. It went way downhill from there. Ripped callouses on both my hands around 80-85 pull ups.
I've noticed that crossfit south philly seems to never do any exercises that I don't have equipment for. Since Pat goes there a few times a week, I'm going to try and start following their WODs. It seems to be a good affiliate, plus they post times so I have some people to measure up against. We'll see how long that lasts.
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