July 31, 2012

6pm Class at N-Raged


Strength: DL 1RM
95x6, 135x3, 165x2, 185x1, 205x1, 215x1


WOD: For time:
-800m
- 2-4-6-8-10-12
--DL
--Weighted pull ups
-800m

Weight/Specs: 95lb, 65lb GHD bent over rows
Result: 15:35
Notes: Yayyy for running :) Bent over rows are killer. But good for progression to strict pulls ups. OOHH I did a strict chin up, too :)

July 30, 2012

4pm Class

Strength: Front Squat 1RM
95x5, 115x4, 135x1, 150x1, 160x1 (kinda ugly :-/ )


WOD: 7 rounds for reps
- Max HSPU
- 15 hollow rocks

Specs: Tripod HSPu
Result: 70 reps
Notes: Apparently my hollow rocks kinda suck according to Carl Paoli. Oops :) I'll work on that!
hspu= 20, 10, 7, 7, 7, 9, 10.

July 28, 2012

8:30am at N-Raged


WOD: For time
- 10 SDHP
- 20 Burpees
- 30 T2B
- 40 Wall ball
- 50 KBS
- 40 WB
- 30 T2B
- 20 burpees
- 10 SDHP

Weight: 65lb, 35lb
Results: 21:04
Notes: I should not have drank so much last night. And my hands hurt.

July 27, 2012

4pm Class at N-Raged


Strength: Back squat 1rm
95x5, 115x5, 135x3, 150x1, 165x1, 175xF, 170x1


WOD: 10!
10-1 cleans
1-10 GI Janes

Weight: 65lb
Result: 14:35
Notes: Hands. Waaaah. Haha didn't rip, but almost. Wore my new Nano 2.0's :)

July 26, 2012

5:30 at Crossfit 914


Warm up: 3rft
- 5 inch worm push ups
- 10 hollow rock swings
- 15 sit ups


Strength: Clean 1rm
65x5, 85x5, 95x3, 115x1, 125xfx2, 115x1, 125x1


WOD: "Cindy"
20 min AMRAP
- 5 pull ups
- 10 push ups
- 15 air squats

Result: 14 4/0/0
Notes: pull ups by the end were rough. Push ups fell apart in middle and came back together towards the end.

July 24, 2012

7pm at my house


WOD: 5rtf
- 10 overhead walking lunges w/KB
- 10 KBS

Cash out: 50 sit ups

Weight: 35lb
Result: 5:33, 1:10
Notes: KBS tough after OHWL. But overall felt good. Lighter workout.

July 23, 2012

sorry, fell behind!


6pm Class at N-Raged


Strength: 1RM Press
85

WOD: 3RFT
- 400m
- 12 burpee broad jump
- 10 OHS

Weight: 65lb
Result: 10:34
Notes: First run in WOD in quite some time. Gonna take a little getting used to again!

July 22, 2012

9:15am


5k Run


29:11ish. Slow, haha! First big run in a long time (since Ragner). I've got a long way to go! Glad to get back out into it.

July 21, 2012

10:30am Class @ FiveStar


Strength:  Wide grip dead lift
Worked my hook grip!
95x5, 115x5, 135x3, 155x3

WOD: 15 min AMRAP
- ODDS: 21 push ups
- EVENS: 21 st leg sit ups
- 15 box jump
- 9 push press

Weight/Specs: 20", 65lb
Result: 6 12/0/0
Notes: *&@# push ups killed me. Otherwise felt really good!

July 20, 2012

4:45pm at N-Raged (not class, just lifting)


Strength: Push press week 1
70x5, 80x5, 90x10

Front squat week 1
90x5, 105x5, 120x7
failed on 8. need to work on my bottom

July 18, 2012

6am Class at Crossfit Redondo


WOD: "Mary"
20 min AMRAP
- 5 HSPU
- 10 Pistols
- 15 Pull ups

Specs: tripod, light band
Result: 9 5/10/0
Notes: Didn't rip my hands! Haha yayy. Tripod HSPU def get more work completed. I really want to work up to the wall... Pistols rocked, as always. Good small box right by the hotel (about a mile away), I ran there and back! Love their hospitality :)

July 15, 2012

12:20pm at the 2012 Crossfit Games Spectator WOD area


WOD: Rowing Helen
3 RFT
- 500m row
- 21 KBS
- 12 Pull ups

Weight: 35lb
Result: 14:17
Notes: Lil hand tear never hurt no one ;) Remember to come UP and off the bar. Row really fell off by round three, but I was hot and undernourished, haha. But I had my VCF cheering section which was awesomee.

July 13, 2012

1pm at the 2012 Crossfit Games


WOD: Games '08 DL Burpee WOD
5 RFT
- 5 DL
- 10 burpees

Weight: 185lb
Result: 7:36
Notes: Thank you to Randy for convincing me to go the heavier weight. I really pushed through and with everyone cheering me on it was amazing :)

July 12, 2012

7pm Class at Valley Crossfit


WOD: Remains unknown. Team WOD with running, burpees, thrusters, and a buddy carry.

Team Bonnie- 21:46

Fabulous people, fantastic box.

July 9, 2012

6pm Class


Strength: Back squat 1rm
95x5, 115x5, 135x3, 155x1, 165x1


WOD: 5rft
- 5 jumping ball slams
- 10 devil jumps
- 15 plyo push ups
- 20 double unders

Weight/Specs: 15lb med ball, 45lb plate
Result: 15:30ish
Notes: stopped about midway through 3rd round b/c double unders JUST weren't working for me.

July 7, 2012

10:15 Class at CrossFit Morristown!


Strength: Deadlift 3RM
95x5, 115x5, 135x5, 145x5, 165x3, 175x3


WOD: 5RFT
- 7 Squat cleans
- 14 KBS

Weight: 95lb, 35lb
Result: 13:03
Notes: Work on my squat clean! Pull bar to above knees, explode hips, pull myself under the bar. Don't drop too low and don't keep the bar so close to my shins. KBS- Don't squat so low.

Awesome class. Awesome gym. Awesome people.

July 6, 2012

5pm, In my backyard :)


WOD: For time
Burpees/sit ups
40/10,  20/20, 10/40

Result: 8:34
Notes: Keep breaking up burpees.. Boo!!

July 5, 2012

5:30 Class at FiveStar!


Strength: Bench 8x8x8xAMRAP- use 3RM weight- 65%, 70%, 75%, 80%
45, 50, 55, 60- 20
*Come to sternum, not collarbone*


WOD: "Dan"
5 RFT
- 40 air squats
- 30 HR push ups
- 20 KB SDHP
- 10 KB alt snatch

Weight: 35lb, 26lb
Result: 24:15
Notes: Ouchy on my arms, haha! Really need to work on that snatch. Push ups were weak-ish, but pushed through! (haha, no pun intended ;) Felt great!

July 3, 2012

6:30 Class at CrossFit Lithium (me and Mamacita Anna!)


WOD: "A Little Chipper"
- 10 HSPU
- 15 DU
- 20 Hang power clean
- 15 DU
- 30 Wall ball
- 15 DU
- 40 DB Snatch
- 15 DU
- 50 Sit ups
- 15 DU
- 40 Walking lunge
- 15 DU
- 30 KBS
- 15 DU
- 20 SDHP
- 15 DU
- 10 Push ups

Weight/Specs: tripod, 65lb, 14lb @ 9', 25lb db, 35lb kb
Result: 22:47
Notes: WOAH doubles! Got better as chipper went on. Overall felt GREAT! Totally sore :)

July 2, 2012

7pm @ Home


WOD: Main site WOD...
For time
- 70 burpees
- 60 st leg sit ups
- 50 KBS
- 40 pull ups
- 30 push ups

Weight/Specs: 35lb, body row
Result: 16:00
Notes: Kept a decent pace, could have increased it a bit. Overall felt good!