Lower Body Mobility, Flexibility, Stretching
WarmUp: Heart Attack (1min knee ups 1min butt kicks, 1min moutain climbers and forgot the last one, then some sprints)
WOD: Tabatas 10 rds-20s on-10s off
WallBalls (20/16) (so 10 tabata of these and so on so 40 tabatas in total)
KB Swings (2/1.5Pood)
OHS w/PVC
Burpees
my reps total was 322
wall balls have never been my thing
Did i mention it was like 110 out today with the heat advisory. could hardly breath!
Wednesday, July 20, 2011
Tuesday, July 19, 2011
Monday, July 18, 2011
Mobility Drills.
3 Min Plank Hold. NO Rest. Everytime you come out of Plank you have 10 Burpees. ( i did full 3min no dropping)
1 Mile Run for Time. ( my time: 7:21 ugh that was aweful i hate running i cant imagine you all who run that stead for a few miles)
WOD
Man Maker Monday: 5 RFT
8 DB Man Makers (35/20) (jump down to plank with db in hand the row up one hand then the other then push up with chest to floor then jump feet up and push press the db's thats one rep)
10 Pullups ( all kips)
12 Box Jumps (24/20)
200m Run
took me 28:00 and used 15lbs db in each hand, i was given that weight i think the 20lbs would have smoked me, it kills me that my cardio tolerance is horrible, i can zip threw a WOD with heavy weghts and other things like pull ups but when it comes to some bodyweight movements with fast cardio it kills me, i still dont know how to breath.
Was a smoker its probably the first time i had to stop more than a few times to settle my tummy and i felt like my head was gonna blow, my face and head were so hot i felt like i couldnt cool off!
3 Min Plank Hold. NO Rest. Everytime you come out of Plank you have 10 Burpees. ( i did full 3min no dropping)
1 Mile Run for Time. ( my time: 7:21 ugh that was aweful i hate running i cant imagine you all who run that stead for a few miles)
WOD
Man Maker Monday: 5 RFT
8 DB Man Makers (35/20) (jump down to plank with db in hand the row up one hand then the other then push up with chest to floor then jump feet up and push press the db's thats one rep)
10 Pullups ( all kips)
12 Box Jumps (24/20)
200m Run
took me 28:00 and used 15lbs db in each hand, i was given that weight i think the 20lbs would have smoked me, it kills me that my cardio tolerance is horrible, i can zip threw a WOD with heavy weghts and other things like pull ups but when it comes to some bodyweight movements with fast cardio it kills me, i still dont know how to breath.
Was a smoker its probably the first time i had to stop more than a few times to settle my tummy and i felt like my head was gonna blow, my face and head were so hot i felt like i couldnt cool off!
Saturday, July 16, 2011
Saturday WOD
21-15-9
with 200m OH Carry (35/15)
Thruster (95/65)
K2E
Dbl Unders
the 200m run with plate was at the end of each round
Done as rx in 13:33
was a good one, except i can one do DU one at the time and it only took me 3 years to get it lol , now if i can only link them all together.
with 200m OH Carry (35/15)
Thruster (95/65)
K2E
Dbl Unders
the 200m run with plate was at the end of each round
Done as rx in 13:33
was a good one, except i can one do DU one at the time and it only took me 3 years to get it lol , now if i can only link them all together.
Friday, July 15, 2011
Warmup: Field of Pain
WOD:
3 Bar Roll Outs
6 Push Press (105/75)
9 sumo deadlift high pull (75lbs)
12 Lateral Bar Jumps (1-1, 2-2…)
400m KB Farmers Walk (2P/1.5Pood)
12 Bar Roll Outs
9 push press (75lbs)
6 SDHP (105/75)
3 Lateral Bar Jumps (1-1, 2-2…)
did as rx in 6:47
the warm up was allot of shuffle runs with partner, throwing plates with broad jumps and 400m run while jump roping
WOD was real fast and was gonna do another tonight or some sprinting but had a packed day!
WOD:
3 Bar Roll Outs
6 Push Press (105/75)
9 sumo deadlift high pull (75lbs)
12 Lateral Bar Jumps (1-1, 2-2…)
400m KB Farmers Walk (2P/1.5Pood)
12 Bar Roll Outs
9 push press (75lbs)
6 SDHP (105/75)
3 Lateral Bar Jumps (1-1, 2-2…)
did as rx in 6:47
the warm up was allot of shuffle runs with partner, throwing plates with broad jumps and 400m run while jump roping
WOD was real fast and was gonna do another tonight or some sprinting but had a packed day!
Another CHallenge
Its true if you dont have a goal set you aint gonna make any progress. I havent set any goals ately and just have been maintaining.
SO my gym is doing another chanllenge and Ill post the details later when I get them but for now go to www.crossfitsolafide.wordpress.com and scroll down to a couple of posts ago and you should find the challenge info called GUTTS AND BUTTS.
Its all in the nutrition! SO here are my morning pictures.
SO my gym is doing another chanllenge and Ill post the details later when I get them but for now go to www.crossfitsolafide.wordpress.com and scroll down to a couple of posts ago and you should find the challenge info called GUTTS AND BUTTS.
Its all in the nutrition! SO here are my morning pictures.
Wednesday, July 13, 2011
Warmup
16 shuffle runs (aweful)
lots of
stretching
“Prison Break” __RFT
1 Jay Walk (50m Rotating Pistols, 200m Sprint)
__ Wall Facing Squats
__Situps
__Hand Release Jumping Pushups
__Ring Dips
__Wall Climbs
Full Deck of Cards: Take out all cards thats value is below 5. A=1, Joker is Wild Card and can be any number you want it to be. J, K, Q are all 10 Value. Draw 6 Cards. 1st card is the number of Rounds you do. Each card after is the number of reps for each movement. Fill in the blanks.
SO for round we did
8 rounds
of ( THE REPS ARE THE CARD THAT WE PULLED
1 JAY WALK ( 50M WALKING PISTOLS) I DID LUNGES THEN RIGHT INTO 200M SPRINT
7 WALL FACING SQUATS
7 SIT UPS
10 AND RELEASE JUMPING PUSH UPS ( AWEFUL)
10 RING DIPS ( I DID ASSISTED WITH BANDS)
5 WALL CLIMBS ( ALSO VERY AWEFUL , GOTTA GET YOUR TUMMY RIGHT UP TO THE WALL)
IT TOOK US ALMOST 1 HOUR
I AM COMPLETELY DESTROYED IN A GOOD WAY, AND IN THE NIDDLE OF THE CRAZINESS I ALWAYS TELL MYSELF IM GONNA QUIT I CANT DO THIS, IT GETS EASIER FOR ME AFTER THE HALFWAY POINT! MAN I LOVE THIS STUFF!
16 shuffle runs (aweful)
lots of
stretching
“Prison Break” __RFT
1 Jay Walk (50m Rotating Pistols, 200m Sprint)
__ Wall Facing Squats
__Situps
__Hand Release Jumping Pushups
__Ring Dips
__Wall Climbs
Full Deck of Cards: Take out all cards thats value is below 5. A=1, Joker is Wild Card and can be any number you want it to be. J, K, Q are all 10 Value. Draw 6 Cards. 1st card is the number of Rounds you do. Each card after is the number of reps for each movement. Fill in the blanks.
SO for round we did
8 rounds
of ( THE REPS ARE THE CARD THAT WE PULLED
1 JAY WALK ( 50M WALKING PISTOLS) I DID LUNGES THEN RIGHT INTO 200M SPRINT
7 WALL FACING SQUATS
7 SIT UPS
10 AND RELEASE JUMPING PUSH UPS ( AWEFUL)
10 RING DIPS ( I DID ASSISTED WITH BANDS)
5 WALL CLIMBS ( ALSO VERY AWEFUL , GOTTA GET YOUR TUMMY RIGHT UP TO THE WALL)
IT TOOK US ALMOST 1 HOUR
I AM COMPLETELY DESTROYED IN A GOOD WAY, AND IN THE NIDDLE OF THE CRAZINESS I ALWAYS TELL MYSELF IM GONNA QUIT I CANT DO THIS, IT GETS EASIER FOR ME AFTER THE HALFWAY POINT! MAN I LOVE THIS STUFF!
Monday, July 11, 2011
I've learned that I am def not a fast runner today, my goal after vacation is to work on conditiOning my body for running fast!
I had people running past me today and it killed me, maybe my legs were heavy from many deadlifts yesterday and the heat feeling like 110 out but I need to try harder, and work harder at it.
WOD
" lupie lynne"
5 rounds
Max bench press
Max pull ups
Sprint all out max effort 400m
1 min rest btw rounds
I did 80 for bench could only get 2 pull ups each round
My shoulders have been so overworked lately and doing push ups with hands by side like a dip position has been hard on them but not in a bad way it's actually more comfortable for my shoulders. RECOVERY is sooo important for me right now I have tO eat asap after working out, I haven't been sore since being consistent an eating at the right times, interesting to see the progress, this week we are warming up allot on the rinds with muscle ups progressions and it's my weakness, so well see how that goes!
I had people running past me today and it killed me, maybe my legs were heavy from many deadlifts yesterday and the heat feeling like 110 out but I need to try harder, and work harder at it.
WOD
" lupie lynne"
5 rounds
Max bench press
Max pull ups
Sprint all out max effort 400m
1 min rest btw rounds
I did 80 for bench could only get 2 pull ups each round
My shoulders have been so overworked lately and doing push ups with hands by side like a dip position has been hard on them but not in a bad way it's actually more comfortable for my shoulders. RECOVERY is sooo important for me right now I have tO eat asap after working out, I haven't been sore since being consistent an eating at the right times, interesting to see the progress, this week we are warming up allot on the rinds with muscle ups progressions and it's my weakness, so well see how that goes!
Sunday, July 10, 2011
ATTEMPTED WOD
5 rounds for tme
500m row
25 DL (body weight)
25 push ups
So most normal people dont weight as much as i do and stubborn me was not going to scale down (if i was at cf solafide they would make me scale down ) so i did 165 which was closest to my weight ( 162lbs)
Could only do 4 rounds, my hands were killing and with the 110 degree heat index i could barely hang on to the bar it was so hot and sweaty.
I dont think i could have finished, and baby was crying so had to stop, to me 40 min and Im sure the WOD should have been under 30min .
500m row
25 DL (body weight)
25 push ups
So most normal people dont weight as much as i do and stubborn me was not going to scale down (if i was at cf solafide they would make me scale down ) so i did 165 which was closest to my weight ( 162lbs)
Could only do 4 rounds, my hands were killing and with the 110 degree heat index i could barely hang on to the bar it was so hot and sweaty.
I dont think i could have finished, and baby was crying so had to stop, to me 40 min and Im sure the WOD should have been under 30min .
Friday, July 8, 2011
1 min intervals, 3 rounds, 4 stations
row, v ups, shoulder mobility, foam roller/running stick
15m Skill work:
Dbl Unders
DL Progression and Execution
WOD:
1 to 10 to 1
DL (185/135)
Box Jumps (24/20)
Dbl Unders
so 1 dl 1 box jump 1 DU and so on and when you reach 10 you go 9 8 7 6.........1
this was awful i did it in 19:? i have my time somewhere! oh and i was told to do 115 and i did and the dl where easy just the cardio from the box jumps killed me, im really tryign to push threw my WOD and not break so much ive been trying to master my weaknesses so on box jumps i jump up and jump right back off trying to get that bounce, allot faster but cardio kills me on it, but im excited to see my pregression, AND TODAY WAS MY FIRST WOD WITH REAL DOUBLE UNDERS thats what took me longer did one at a time!
row, v ups, shoulder mobility, foam roller/running stick
15m Skill work:
Dbl Unders
DL Progression and Execution
WOD:
1 to 10 to 1
DL (185/135)
Box Jumps (24/20)
Dbl Unders
so 1 dl 1 box jump 1 DU and so on and when you reach 10 you go 9 8 7 6.........1
this was awful i did it in 19:? i have my time somewhere! oh and i was told to do 115 and i did and the dl where easy just the cardio from the box jumps killed me, im really tryign to push threw my WOD and not break so much ive been trying to master my weaknesses so on box jumps i jump up and jump right back off trying to get that bounce, allot faster but cardio kills me on it, but im excited to see my pregression, AND TODAY WAS MY FIRST WOD WITH REAL DOUBLE UNDERS thats what took me longer did one at a time!
Thursday, July 7, 2011
Tuesday, July 5, 2011
MONDAY
some interval work on the stair machine 30 min
TODAY
warm up
5 hill sprints
5 kart wheels
15 push ups
10 ring dips
20 throwdowns
15 pass threw
about 5-10 min stretching
WOD
Hero WOD: “HANSEN”
Must finish WOD within 30 mins to avoid DNF.
5 Rounds for Time:
30 KB (2pood/1.5pood)
30 Burpees
30 GHd
Must finish WOD within 30 mins to avoid DNF.
5 Rounds for Time:
30 KB (2pood/1.5pood)
30 Burpees
30 GHd
we all did ab mat only one Ghd, done in 28:?
THIS WAS AWEFUL, especially cause i hate burpees thats 150 burpees ugh!
Saturday, July 2, 2011
Y
went to the Y this morning cause i needed the break from the kiddos and needed my morning booster, was gonna sprint but im having hard time thinking what to do in there other tan sprint so i did the stair machine ( the one that keeps moving ) for 40min, im actually suprise how much it smoked my legs especially alternating doing it sideways every min then forward then on a faster speed like running up the stairs.
Might do a little workout in my garage tonight.
Friday, July 1, 2011
2 WODS
WARM UP
30 Dbl Unders
10 Strict Pullups
15 Pass Thrus
15 Snatch Balance PVC
500m Row
WOD: “ANGIE”
100 Pullups
100 Pushups
100 Situps
100 Squats
400m Run
EVENING WOD ( WITH JEN TREY AND RYAN)
( OF COURSE THIS WAS TREYS IDEA)
1000M ROW THEN
3 RFT
7 FRONT SQUAT THEN JERKS (I DID 75 RX WAS 95LBS)
7 BURPEES
TIME WAS 10:33
SMOKED TODAY BIG TIME! OH THE FIRST WOD WAS A TEAM WOD SO I DIDNT DO ANGIE ALONE AND AS MUCH AS IT SUCKS I WOULD HAVE PREFERED TO DO IT ALONE. EVENING WOD WAS A GOOD SHORT SUCKER OF A WOD! NICE CHOICE TREY!!
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