8:30am Class
WOD: 5RFT
- 30 wall ball
- bear crawl to barrier, either over or under
- 200m
Weight/Specs: 15lb @ 8', under barrier, row
Result: 15:46
Notes: <3 wall balls. Rowed slow, but very steady. Felt good.
Saturday, June 30, 2012
Friday, June 29, 2012
June 29, 2012
4pm Class
WOD: 20min AMRAP
- 5 KBS
- 10 Push ups
- 10 St leg sit ups
Weight: 35lb
Result: 12 4/0/0
Notes: Push ups killed me. Granted, this is day 4 in a row for me. And I really don't do that often. Plus I had very little to eat today and blood taken this morning. :) Whatevs. Sweat like a hog (not really, pigs don't sweat), and felt good.
WOD: 20min AMRAP
- 5 KBS
- 10 Push ups
- 10 St leg sit ups
Weight: 35lb
Result: 12 4/0/0
Notes: Push ups killed me. Granted, this is day 4 in a row for me. And I really don't do that often. Plus I had very little to eat today and blood taken this morning. :) Whatevs. Sweat like a hog (not really, pigs don't sweat), and felt good.
Thursday, June 28, 2012
June 28, 2012
6pm Class
WOD: 4RFT
- 200m
- 10 bar facing burpess
- 10 DL
Weight/Specs: skiier, 115lb
Result: 10:33
Notes: Really focused on form for deadlift. Felt good. Overall whole workout felt good, but don't feel like I really "got into it". Hmm.
WOD: 4RFT
- 200m
- 10 bar facing burpess
- 10 DL
Weight/Specs: skiier, 115lb
Result: 10:33
Notes: Really focused on form for deadlift. Felt good. Overall whole workout felt good, but don't feel like I really "got into it". Hmm.
June 27, 2012
6pm Class at CrossFit Kryptonite
WOD: For total reps + run time
3 rounds, 3 min AMRAP, 2 min rest between rounds
- 10 wall ball
- 10 SDHP
- 10 T2B
After last round, 2 min rest, 400m
Weight/Specs: 14lb, 65lb, row
Result: 60/50/45 + 1:43
Notes: Remember to keep form going down on SDHP. Got my shin a few times, but at least I'm keepin it close to my body :) Felt the row fro the night before, but worked on the breathing Matt said. That will take some practice! WB felt great and T2B sucked b/c I felt like I had NO grip.
WOD: For total reps + run time
3 rounds, 3 min AMRAP, 2 min rest between rounds
- 10 wall ball
- 10 SDHP
- 10 T2B
After last round, 2 min rest, 400m
Weight/Specs: 14lb, 65lb, row
Result: 60/50/45 + 1:43
Notes: Remember to keep form going down on SDHP. Got my shin a few times, but at least I'm keepin it close to my body :) Felt the row fro the night before, but worked on the breathing Matt said. That will take some practice! WB felt great and T2B sucked b/c I felt like I had NO grip.
Wednesday, June 27, 2012
June 26, 2012
4pm Class
WOD: Complete:
500m Row
5 min rest
4x500m row with 1min rest between rounds- try to meet or beat baseline score
Result: 1:54 base- 1:55/2:04/2:06/2:06
Notes: Totally killer, as most row workouts are! Could still work on form, obviously. Matt mentioned short short breaths on the recovery...
WOD: Complete:
500m Row
5 min rest
4x500m row with 1min rest between rounds- try to meet or beat baseline score
Result: 1:54 base- 1:55/2:04/2:06/2:06
Notes: Totally killer, as most row workouts are! Could still work on form, obviously. Matt mentioned short short breaths on the recovery...
June 24, 2012
2nd WOD at Cert!!
WOD: 8 min AMRAP
-8 push ups
-10 med ball clean
-12 sit ups
Weight: 8lb
Results: 5 6/0/0
Notes: FULL HIP EXTENSION! My big fault in med ball clean. Stand all the way up from the front squat before dropping back down again. Also, make sure to keep abs tight on push ups.
WOD: 8 min AMRAP
-8 push ups
-10 med ball clean
-12 sit ups
Weight: 8lb
Results: 5 6/0/0
Notes: FULL HIP EXTENSION! My big fault in med ball clean. Stand all the way up from the front squat before dropping back down again. Also, make sure to keep abs tight on push ups.
June 23, 2012
CERT WEEKEND!!! @ CF NEW ENGLAND!
WOD: Fran
21-15-9
Thrusters
Pull ups
Weight: 65lb
Results: 8:00
Notes: Holy 1 min PR! Had great instruction from the seminar staff. Learned better move for the kipping pull ups. That was still my time killer. If I can get more efficient there I can really bring this time down.
WOD: Fran
21-15-9
Thrusters
Pull ups
Weight: 65lb
Results: 8:00
Notes: Holy 1 min PR! Had great instruction from the seminar staff. Learned better move for the kipping pull ups. That was still my time killer. If I can get more efficient there I can really bring this time down.
Friday, June 22, 2012
June 21, 2012
6pm Class
Strength: Front Squat 1RM
95x5, 115x3, 135x1, 155xF, 145x1
Again, moving too fast through progression. It has just been me and Matt doing strength with class just standing around :-/
WOD: 4RFT
- 10 burpee box jump
- 15 wall ball
- 200m
Weight/Specs: 20", 15lb at 8', row
Result: 11:52
Notes: BAM! Felt awesome. Kinda slow on burpee box jumps. Went lower on wall ball since I haven't done em in a while. My last row was crazyyy I wanted to finish under 12 min so I went balls out :)
Strength: Front Squat 1RM
95x5, 115x3, 135x1, 155xF, 145x1
Again, moving too fast through progression. It has just been me and Matt doing strength with class just standing around :-/
WOD: 4RFT
- 10 burpee box jump
- 15 wall ball
- 200m
Weight/Specs: 20", 15lb at 8', row
Result: 11:52
Notes: BAM! Felt awesome. Kinda slow on burpee box jumps. Went lower on wall ball since I haven't done em in a while. My last row was crazyyy I wanted to finish under 12 min so I went balls out :)
Tuesday, June 19, 2012
June 19, 2012
6pm Class
Strength: Push Press 1RM
65x5, 85x2, 105x2, 115x1, 125xF
Went a bit too fast. Not really into it. Meh. Didn't try again, getting ready for WOD
WOD: "Mary"
20min AMRAP
- 5 HSPU
- 10 pistols
- 15 pull ups
Specs: 45&10 plates, purple band
Result: 7 5/10/14 and busted hands
Notes: Destroyed my hands on the last round. Should have never put my thumbs under! Pistols were great.
Strength: Push Press 1RM
65x5, 85x2, 105x2, 115x1, 125xF
Went a bit too fast. Not really into it. Meh. Didn't try again, getting ready for WOD
WOD: "Mary"
20min AMRAP
- 5 HSPU
- 10 pistols
- 15 pull ups
Specs: 45&10 plates, purple band
Result: 7 5/10/14 and busted hands
Notes: Destroyed my hands on the last round. Should have never put my thumbs under! Pistols were great.
June 14, 2012
5:30am
Hotel "Fitness" Center
WOD: 5 rounds for time:
- 25 bottom to bottom squats
- 25 weighted v-ups
- 25 bench dips
- 25 supermans
Weight: 8lb
Result: 17:19
Notes: Awesome ab work out!
Hotel "Fitness" Center
WOD: 5 rounds for time:
- 25 bottom to bottom squats
- 25 weighted v-ups
- 25 bench dips
- 25 supermans
Weight: 8lb
Result: 17:19
Notes: Awesome ab work out!
Tuesday, June 12, 2012
June 12, 2012
6am Class at CrossFit Collective
Skill: Rope climb! And heavy sit ups.
WOD: 15 min AMRAP
- 12 ring push ups
- 15 K2E
- 80m waiter walk
Weight/Specs: Hand release p.u., 1 pood
Result: 4 12/15/60m
Notes: Push ups slowed me down, and knees to elbow were rough b/c tabata from last night. Hands felt like they were gonna rip open! Almost wish they did to relieve some pressure. (I just shaved off the extra skin :-P)
Skill: Rope climb! And heavy sit ups.
WOD: 15 min AMRAP
- 12 ring push ups
- 15 K2E
- 80m waiter walk
Weight/Specs: Hand release p.u., 1 pood
Result: 4 12/15/60m
Notes: Push ups slowed me down, and knees to elbow were rough b/c tabata from last night. Hands felt like they were gonna rip open! Almost wish they did to relieve some pressure. (I just shaved off the extra skin :-P)
June 11, 2012
4pm Class
WOD: For time
-800m
- 18-12-6
--HSPU
--KBS
--Jumping squat
-800m
Weight/Specs: row, 45 &10 plate, 35lb, air
Result: 12:13
Notes: Would like to go down more on HSPU again, but upper body is feeling last week. Last set of 6 were great with kipping. Did reg air squat instead of jumping cuz of foot.
After Party: Tabata K2E
7/6/6/5/5/5/4/5
I need to get this whole rhythm down... God I'm so white. (ha!)
WOD: For time
-800m
- 18-12-6
--HSPU
--KBS
--Jumping squat
-800m
Weight/Specs: row, 45 &10 plate, 35lb, air
Result: 12:13
Notes: Would like to go down more on HSPU again, but upper body is feeling last week. Last set of 6 were great with kipping. Did reg air squat instead of jumping cuz of foot.
After Party: Tabata K2E
7/6/6/5/5/5/4/5
I need to get this whole rhythm down... God I'm so white. (ha!)
Saturday, June 9, 2012
June 8, 2012
4:30 Class, Long Island CrossFit
Strength: Press
Shoulder 1-1-1 (65, 75, 85)
Push 3-3-3 (85, 95, 105)
Jerk 5-5-5 (105, 115, 120 (x4))
WOD: 21-15-9
- Burpees
- Push Press
- St leg sit up x3
Weight: 75lb
Result: 12:15
Notes: Supposed to be burpee over bar and double unders x3, but no jumping for little miss broken foot :) Awesome workout, killer class, fabulous facility. I'm a little off balance b/c all the foot/leg issues recently. This next week of mostly rest should be good for me! Although I will probably work out any way :P
Strength: Press
Shoulder 1-1-1 (65, 75, 85)
Push 3-3-3 (85, 95, 105)
Jerk 5-5-5 (105, 115, 120 (x4))
WOD: 21-15-9
- Burpees
- Push Press
- St leg sit up x3
Weight: 75lb
Result: 12:15
Notes: Supposed to be burpee over bar and double unders x3, but no jumping for little miss broken foot :) Awesome workout, killer class, fabulous facility. I'm a little off balance b/c all the foot/leg issues recently. This next week of mostly rest should be good for me! Although I will probably work out any way :P
Thursday, June 7, 2012
June 6, 2012
6pm Class
Strength: Dead week 4 (I know, twice in one week...)
75x5, 95x5, 115x5
WOD: #1- 5 min cap
21-15-9
- Front squat
- HSPU
3 min rest
6 min cap
"Fran"
21-15-9
- Thruster
- Pull ups
Weight/Specs: 65lb, 45 plate
Result: 81, 74
Notes: Not happy. Both good work outs, but not where I need to be. Front squats were good. HSPU were horrible. Thrusters were not pretty. Pull ups were horrendous. Work work work work...
Strength: Dead week 4 (I know, twice in one week...)
75x5, 95x5, 115x5
WOD: #1- 5 min cap
21-15-9
- Front squat
- HSPU
3 min rest
6 min cap
"Fran"
21-15-9
- Thruster
- Pull ups
Weight/Specs: 65lb, 45 plate
Result: 81, 74
Notes: Not happy. Both good work outs, but not where I need to be. Front squats were good. HSPU were horrible. Thrusters were not pretty. Pull ups were horrendous. Work work work work...
Tuesday, June 5, 2012
June 5, 2012
6pm Class
Strength: Back squat wk 4
60x5, 75x5, 90x5
WOD: 5 rounds
- 800m
- rest 2 min between rounds after LAST person finishes
Specs: ski, row, ski, row, ski
Result: 3:51, 3:15, 3:59, 3:25, 3:59
Notes: Ugh, skied my heart out! I was wipedddd at the end of this :)
Strength: Back squat wk 4
60x5, 75x5, 90x5
WOD: 5 rounds
- 800m
- rest 2 min between rounds after LAST person finishes
Specs: ski, row, ski, row, ski
Result: 3:51, 3:15, 3:59, 3:25, 3:59
Notes: Ugh, skied my heart out! I was wipedddd at the end of this :)
Monday, June 4, 2012
June 4, 2012
4pm Class
Strength: Deadlift week 3
145x5, 165x3, 180x3
WOD: Fight Gone Bad
3RFT, 1 min each station, 1 min rest between rounds
- wall ball
- SDHP
- box jump
- Push press
- row
Weight/Specs: med ball clean, 65lb, step ups, ski
Result: 91+76+79= 246
Notes: das boot! Overall good. SDHP killed my second and third rounds for score. Press really tough with boot.
Strength: Deadlift week 3
145x5, 165x3, 180x3
WOD: Fight Gone Bad
3RFT, 1 min each station, 1 min rest between rounds
- wall ball
- SDHP
- box jump
- Push press
- row
Weight/Specs: med ball clean, 65lb, step ups, ski
Result: 91+76+79= 246
Notes: das boot! Overall good. SDHP killed my second and third rounds for score. Press really tough with boot.
Saturday, June 2, 2012
June 2, 2012
8:30am Class
WOD: Cindy has the runs
20 min AMRAP
- 5 pull ups
- 10 push ups
- 15 air squats
- 200m
Specs: purple, row
Result: 9 5/10/15/50 (finished row, though)
Notes: Did better than I thought! especially with rowing, since that always takes longer.
WOD: Cindy has the runs
20 min AMRAP
- 5 pull ups
- 10 push ups
- 15 air squats
- 200m
Specs: purple, row
Result: 9 5/10/15/50 (finished row, though)
Notes: Did better than I thought! especially with rowing, since that always takes longer.
Friday, June 1, 2012
June 1, 2012
4pm Class
Strength: Back squat week 3
110x5, 125x3, 140x2, 140x2
Skill: Row 500m x2
2:04, 1:56
I also did 5 push press at 75lb. A few deads at 135lb. I was kinda like a crossfit skitzo :) Hangin from bars and sh*t. :)
Strength: Back squat week 3
110x5, 125x3, 140x2, 140x2
Skill: Row 500m x2
2:04, 1:56
I also did 5 push press at 75lb. A few deads at 135lb. I was kinda like a crossfit skitzo :) Hangin from bars and sh*t. :)
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