January 30, 2012

6pm Class


Strength: Back squat 3x5
45x5, 65x5, 85x5, 95x5, 115x5x3, 125x5x3


WOD: 3 rounds for time
- 400m run
- 20 KBS
- 25 straight leg sit ups

Weight: 1 pood KB
Result: 10:42
Notes: My kinda work out! Was able to keep pace on kettlebell swings. Need to work on speed on straight leg sit ups.

January 28, 2012

8am


Pre-WOD: Run 10 minutes


WOD: For distance
Run 10 minutes, do 20 air squats at each minute

Result: Finished. No clue how far I went. But I went further than the 10 minutes I ran "out"
Notes: Really enjoyed it; totally pushed myself harder towards the end and got pretty far.

January 26, 2012

5:15am- Hotel workout


WOD: 5 Rounds for time
- 10 dips (on bench)
- 20 superman's
- 25 leg lift

Result: About 9 minutes. My phone decided to update itself in the middle of the workout and kick off my timer...
Notes: First time I did Superman's; kinda cool! Otherwise, nothing crazy special. Leg lifts got tough towards end.

January 24, 2012

4pm Class


Skill: OHS


WOD: 20 min AMRAP
- 6 HSPU
- 11 KTE
- 16 Pistols, alt leg


Specs: 45 and 10# plates
Result: 7 6/7/0
Notes: Hands were KILLING me from Monday night (torn open) so knees to elbow were rough. Did more of a training grip but just made the move hard. Good pistols, and good HSPU. Next time I do the handstands I want to lose the 10# plate.

For pull ups/KTE/T2B I need to work on dead hangs and strict pull ups.


Cash out: Run 1 mile

January 23, 2012

6pm Class


Strength: Shoulder press 3x5
45x5, 65x5, 70x3, 70x4


WOD: Partner WOD
7 rounds for time
- Row
- 10 KBS & 10 pull ups
While partner 1 rows, partern 2 does KBS and pull ups, then tag and switch. End round 1...

Weight/Specs: Partner with Matt. Jump rope instead of row (not enough rowers), 1 pood KB, Rx pull ups :)
Result: 21:30ish
Notes: KBS were fantastic. Pull ups decent. Ripped right hand on round 6. By round 3-4 couldn't do more than 1 pull up in a row, but decent kip for one at a time.

January 21, 2012

9:30am Class

Strength: Front squat wk 1

80x5, 90x5, 100x8

WOD: 3 rounds for time

- 10 deadlift

- 50 double unders

Weight/Specs: 120#, 1/2 doubles (25)

Result: 9:44

Notes: first round of doubles were terrible! I need to work on relaxing, keep shoulders down, not leaning forward, and not pulling arms in front. Helps when someone is telling me to relax...

Cash Out: 500m row

2:08

January 19, 2012

6pm Class


WOD: "Fight Gone Bad"
3 rounds, 1 minute at each station, rest 1 min between rounds
- Row
- Wall ball
- SDHP
- Box jump
- Push press

Weight/Specs: 15# at 10', 65#, 20"
Result: 68+66+61=195
Notes: Felt like my best FGB yet! SDHP were weakest link, and box jumps esp towards end, I was taking too long between... Otherwise felt great.

Post WOD: Tabata "your choice"
Burpees!
7-6-6-6-6-6-6-6

:)

January 17, 2012

6pm Class


Skill: Snatch. Yes, I looked on my snatch long and hard. I really worked on opening my hips.

And yes, I wanted that to sound dirty.


WOD: Strength WOD, Deadlift
- 5-5-3-3-3-1-1-1-1

Weight/Results...: 150x5, 150x5, 170x3, 170x3, 170x3, 185x1, 185x1, 180x1
I didn't finish. My form was getting really ugly. But I pulled 185. Twice. I am my own hero.

NEW 1RM: 185

January 16, 2012

6pm Class


WOD: For time:
- 10 to 1 Thrusters
- 1 to 10 Box jumps
- 50 Jump ropes between rounds (singles)

Weight/Specs: 65#, 20"
Result: 17ish.
Notes: Thought I was done at 15:05, BUT saw Laurie was still doing box jumps and I knew I wasn't ahead of her. After about 20 seconds I figured I must have skipped the 2:9 round, so I completed that and finish right after 17 minutes. Kicked ass in general. I think my thrusters got a lot better towards the end because I was actually paying attention to my core instead of pushing through my shoulders. Jump rope is no joke on squishy floor, ha!

January 13, 2012

4pm Class


WOD: 20 min AMRAP
- 5 HSPU
- 10 st leg sit up
- 15 jumping squat

Specs: 45# and 10# plates
Result: 18 5/0/0
Notes: key: DON'T BREAK IN THE MIDDLE! Except HSPU if you fall off the wall... Grr... Otherwise, felt awesome. Really started to kick my butt about 10 minutes in.

January 12, 2012

6:20am- Foxwood's Casino Hotel "Fitness Center" Workout


WOD: 5 Rounds for time
- 20 dumbbell hang squat cleans
- 10 burpees

Weight: 15# DB
Result: 13:54
Notes: Very nice :) See, you can do crossfit anywhere!

January 9, 2012

4pm Class


Strength: Deadlift
164x5, 165x3, 175x1, 185xF(3x), 180x1


WOD: 3K- run OR row

Specs: Row
Result: 15:01ish
Notes: Last 1000m I broke it up a bit, but felt great in general. Need to remember to go all the way back! Glad to take on the full amount as a row.

And.... CONGRAT to Mr. Mike Carr and getting Level 1 cert!!!

January 8, 2012

12pm Home Offsite WOD


WOD: For time:
- 25 burpees
- 25 leg raise
- 25 burpees
- 25 sit ups
- 25 burpees
- 25 leg raise
- 25 burpees

Result: About 13 minutes
Notes: I was relatively slow on burpees. Did leg raise and sit ups w/o breaks. Burpees broke up way more than I would have liked.

January 7, 2012

8:30am Class


WOD: "Karen has the Runs" (that bitch...)
- 150 wallballs
- every time you rest or drop, 200m run

Weight: 10# @10'
Result: 21:57
Notes: Ran 10x. That's what killed my time. My hands were cold and I'm adjusting to a smaller ball- I dropped the ball 3 times unintentionally.

January 4, 2012

6pm Class


WOD: Fight Gone Heavy
3 round of AMRAPs 1 min each exercise, 1 min rest between rounds
- Thruster
- Deadlift
- Box jump
- Push press
- Row

Weight/Specs: 65#, 95#, 20", 65#; I started with deadlift
Result: 64+57+59=120
Notes: Shoulder still sore. Killed thrusters. Not even so bad on push press. But thrusters where rough.

January 2, 2012

4pm Class


Strength: Front squat 3x5
95x1x5, 105x2x5
Shoulder press 3x5
60x2x5 (I didn't do last set. Too sore)


WOD: 6 Rounds for time
- 15 plate slams
- 20 overhead walking lunges

Weight: 25#
Result: 15:19
Notes: Loved the plate slams. Really have to get all the way down to the ground and get underneath the plate. Kills the armpit region.

December 31, 2011

Monthly Murph Challenge- 8:30am


WOD: "Murph" For time:
- 1 mile run
- 100 pull ups
- 200 push ups
- 300 air squats
- 1 mile run

Specs: RX'D BABY!!
Result: 60:18
Notes: Ripped open my hands. Did it in rounds of Cindy. Which I think I'll do again. Just need to work on pull ups... those and push ups helps me back. Wayy back. And the final run was super hard! But gained speed at end.

December 28, 2011

6pm Class at N-Raged (now full time!)


WOD: For time
- 100 Push Press
- 1000m Run

Weight: 65#
Result: 16:30
Notes: Possibly too heavy. I completed it, but it was pretty intense. Really killed my shoulder. My form broke down a lot...

December 26, 2011

WOD on the beach! CF Tally's offsite WOD...


- 100 walking lunges
- 50 sit ups
- 50 split jumps
- 50 sit ups
- 100 walking lunges

Result: Done
Notes: Split jumps in the sand is NO JOKE! Total killer. I couldn't walk right for like a week!

December 24, 2011

Run with my sister and Stacey. About an hour, about 6 miles, along the new rail trail back home in Cream Ridge. Ran in my Minimus- calves were pretty beat at end, but felt good in general.

December 21, 2011

5:30pm Class


Strength: Push jerk 1RM
45x10, 65x5, 75x3, 95x1, 105x1... had to stop bc started WOD! Have to try again...


WOD: 3 rounds for time
- 10 wall climbs
- 20 alternating lunges
- 30 Russian KBS
- 40 sit ups

Weight: 35#
Result: 17.46
Notes: wall climbs are no joke! Russian KBS work on stability b/c don't let it go all the way up...

December 20, 2011

5:30am Class


Strength: Front squat with box, new 1RM
45x10, 75x5, 95x3, 110x1, 125x1, 135x1


WOD: AMRAPS + 30 seconds rest
- 1min Deadlift
- 2min Push ups
- 3min Leg raise and reach
- 4min Air squat

Weight: 95#
Result: 20+41+80+123=264
Notes: AWESOME! Plus I did 41 push ups in 2 minutes. Slow and steady. Know what you can do and "pace", but push!

December 15, 2011

Evening class


Strength: Sumo week 4
35x5, 45x5, 50x5


WOD: 12 min AMRAP
- 7 burpees
- 9 toes to bar
- 14 KB SDHP

Weight: 35#
Result: 5 7/9/9
Notes: Hard to hold onto bar for t2b. Good for me to work on SDHP- need to work on hips!!!

December 13, 2011

5:30am Class


Strength: Thruster wk 4
35x5, 40x5, 50x5


WOD: 15 min AMRAP
-5 man makers
-10 KBS
-15 walking lunge

Weight: 15# mm, 26# kbs
Result: 6 4/0/0
Notes: Rock on for morning. Jaime's results... 5 3/0/0 with 25# and 35#...

December 9, 2011

Evening class. 5:30pm most likely


Strength: Back squat week 4
55x5, 70x5, 80x5


WOD: Endurance: 3 rounds for time
- 200m run
- Rest 60 seconds
WOD: 10 min AMRAP
- 45 straight leg sit up
- 30 push ups
- 15 front squat

Weight/Specs: 70#, did it in backwards order (squat, push up, sit up)
Result: 2 0/0/8
Notes: Push ups. Yay. If I remember correct the rest wasn't too bad.

December 6, 2011

I got off track. Let's jump back on, shall we?

5:30am Class


Strength: Sumo wk 3
65#x5, 75x3, 80x? (either I didn't do or didn't write down... I assume I didn't do. I don't much like sumo)


WOD: 12 min AMRAP
- 5 burpees over bar
- 7 thruster
- 9 ju jitsu sit ups
- 11 double unders

Weight/specs: 50#, 25# dumbbell, singles
Result: 6 5/5/0/0
Notes: Boo singles.