Thursday and friday did not workout, thursday we had open wod 1 and friday after coaching i had to leave been coming down with a bad cold and couching, really got bad at night and the pain in my chest was unbelievable so didnt think id make it to saturday open WOD but i did and it was aweful
7min amrap of BURPEES
got 86 a little dissapointed but ill take it and love the encouragement we all got from so many great peeps.
Saturday, February 25, 2012
wed feb 22nd
WarmUp:
Shoulder Mobility
Leg Mashing
MOD: Rope Climb and Handstand Progressions
WOD: 3 RFT
400m Run
15 OHS (95/65)
15 Box Jumps
15 Pullups
for some reason today i decided to where a 20lbs vest and made it in 22: and some change lol its was aweful and i busted my shin on the box jumps but was fun
Shoulder Mobility
Leg Mashing
MOD: Rope Climb and Handstand Progressions
WOD: 3 RFT
400m Run
15 OHS (95/65)
15 Box Jumps
15 Pullups
for some reason today i decided to where a 20lbs vest and made it in 22: and some change lol its was aweful and i busted my shin on the box jumps but was fun
20th feb
PVC Warmup
10 Hollow Rocks
10 Candlesticks
10 Mat Rolls
10 Roll Ups
10 Good Mornings
MOD: Clean and Jerk
Skill Work
Clean High Pull
WOD: 15 by 2
Clean and Jerk to 2RM
10 K2E and 100m Sprint Row between Each Set
My 2 rep max was 110 i got 115x1 and faied the secondonly got too 1 rounds
10 Hollow Rocks
10 Candlesticks
10 Mat Rolls
10 Roll Ups
10 Good Mornings
MOD: Clean and Jerk
Skill Work
Clean High Pull
WOD: 15 by 2
Clean and Jerk to 2RM
10 K2E and 100m Sprint Row between Each Set
My 2 rep max was 110 i got 115x1 and faied the secondonly got too 1 rounds
Sunday, February 19, 2012
BOOT CAMP
SATURDAY I WORKED THE BOOT CAMP AD ITS WAS SO FUN SO SEE ALL THESE GALS PUMPED, SO ME AND SHELLY DECIDED TO DO THE 400M SPRINTS WITH THEM .
IN
BETWEEN THEIR 8 MIN OF NO STOPING SKILL WORK THEY HAD TO SPRINT 400M SO THIS WAS DONE 5 TIMES
IN
BETWEEN THEIR 8 MIN OF NO STOPING SKILL WORK THEY HAD TO SPRINT 400M SO THIS WAS DONE 5 TIMES
FRI FEB 18TH
WarmUp:
500m Row
400m Run
Dynamic Warmup
Wrist/Forearm Work
MOD: Front Squat
3-3-3-1-1-1
WOD:AMRAP 12
6 Front Squat (135/95)
3 Ring Dips
6 Box Jumps (24/20)
3 KB Thruster (53/35)
THIS ALOS BEAT ME DOWN, I DROPPED THE KB WEIGHT TO 18LBS EACH WHICH WAS LIGHT BUT MY SHOULDERS COULDNT BEAR THAT WEIGHT, GOT 7 ROUNDS PLS 9 REPS
500m Row
400m Run
Dynamic Warmup
Wrist/Forearm Work
MOD: Front Squat
3-3-3-1-1-1
WOD:AMRAP 12
6 Front Squat (135/95)
3 Ring Dips
6 Box Jumps (24/20)
3 KB Thruster (53/35)
THIS ALOS BEAT ME DOWN, I DROPPED THE KB WEIGHT TO 18LBS EACH WHICH WAS LIGHT BUT MY SHOULDERS COULDNT BEAR THAT WEIGHT, GOT 7 ROUNDS PLS 9 REPS
Thursday Feb 16th
WarmUp:
500m Row
50m Bear Crawl
50m Spiderman
50m Walking Lunges
Shoulder Mobility
Hip Mobility
MOD: OHS
3-3-1-1-1
WOD:
50 Wallballs (20/16)
40 KB American Swings (53/35)
30 T2B
20 OHS (105/75)
10 Muscle Ups
20 OHS (105/75)
30 Pullups
40 Situps
50 Broad Jumps (1 Mat)
THIS WOD BROKE ME MOSTLY CAUSE OF THE MIND GAME OF FORGETTING THERE WAS 30 PULL UPS AFTER ALL THOSE OHS I LITTERALLY WAS SO ANGRY LOL TOOK ME 22:00MIN
500m Row
50m Bear Crawl
50m Spiderman
50m Walking Lunges
Shoulder Mobility
Hip Mobility
MOD: OHS
3-3-1-1-1
WOD:
50 Wallballs (20/16)
40 KB American Swings (53/35)
30 T2B
20 OHS (105/75)
10 Muscle Ups
20 OHS (105/75)
30 Pullups
40 Situps
50 Broad Jumps (1 Mat)
THIS WOD BROKE ME MOSTLY CAUSE OF THE MIND GAME OF FORGETTING THERE WAS 30 PULL UPS AFTER ALL THOSE OHS I LITTERALLY WAS SO ANGRY LOL TOOK ME 22:00MIN
Wed Feb 15th
WarmUp:
500m Row
15 Ring Dips
15 Parrallette L Thrus
15 PVC OHS
15 Pass Thrus
15 Grasshoppers
15 Burpees
15 Air Squats
MOD: Turkish Getup
Work to 1 Rep Max on L/R
WOD: 3 RFT
400m Run
21 DL (105/75)
15 Back Squat (105/75)
9 Push Press (105/75)
THIS WAS GREAT! time was 12:07
February 14, 2012 | Categories: Uncategorized | Leave A Comment »
500m Row
15 Ring Dips
15 Parrallette L Thrus
15 PVC OHS
15 Pass Thrus
15 Grasshoppers
15 Burpees
15 Air Squats
MOD: Turkish Getup
Work to 1 Rep Max on L/R
WOD: 3 RFT
400m Run
21 DL (105/75)
15 Back Squat (105/75)
9 Push Press (105/75)
THIS WAS GREAT! time was 12:07
February 14, 2012 | Categories: Uncategorized | Leave A Comment »
Monday, February 13, 2012
Monday feb 13th
Dynamic/Mobility Warmup
Partner Drills
MOD: Muscle Up
Progression on Rings
Straight Bar Muscle Up
WOD: 20Mins to Work
10 KB Power Swings (53/35)
3 Power Clean
Work to Find 3 Rep Max on Power Clean
Got to 130lbs for my 3 rep max, wish we had more time to work on max but I enjoy the 3 rep max overtime it builds that 1
Partner Drills
MOD: Muscle Up
Progression on Rings
Straight Bar Muscle Up
WOD: 20Mins to Work
10 KB Power Swings (53/35)
3 Power Clean
Work to Find 3 Rep Max on Power Clean
Got to 130lbs for my 3 rep max, wish we had more time to work on max but I enjoy the 3 rep max overtime it builds that 1
Friday 10th feb
Sat will be Open Gym from 930-1030am. There will be NO Kid/Teen Class on Saturday.
There will be NO Open Gym on Sunday Feb 12th.
Dont forget we have Recovery Yoga tonight @ 6pm!
Come and get your stretch and relaxation on!
WarmUp:
500m Row
15 Rings Dips
15 Pass Thrus
15 Donkey Kicks
15 GrassHoppers
MOD: Push Press
3-3-3-1-1-1
WOD:
4 Min AMRAP
10 Right Arm KB Thruster (35/25)
10 Left Arm KB Thruster (35/25)
10 KB SDHP (35/25)
1 MIN REST
3 Min AMRAP
Shoulder Press (85/55)
1 MIN REST
4 Min AMRAP
15 Med Ball Clean (20/16)
5 Pullups
Total reps and rounds together got 38
There will be NO Open Gym on Sunday Feb 12th.
Dont forget we have Recovery Yoga tonight @ 6pm!
Come and get your stretch and relaxation on!
WarmUp:
500m Row
15 Rings Dips
15 Pass Thrus
15 Donkey Kicks
15 GrassHoppers
MOD: Push Press
3-3-3-1-1-1
WOD:
4 Min AMRAP
10 Right Arm KB Thruster (35/25)
10 Left Arm KB Thruster (35/25)
10 KB SDHP (35/25)
1 MIN REST
3 Min AMRAP
Shoulder Press (85/55)
1 MIN REST
4 Min AMRAP
15 Med Ball Clean (20/16)
5 Pullups
Total reps and rounds together got 38
Thursday feb 8th
WarmUp:
100 Dbl Unders
3 Rounds:
30s Weighted Plank (25/15)
10 Weighted Pushups (25/15)
MOD:
Front Squat
5-5-5-3-3
WOD: 4 RFT
2 Wall Climbs
8 Bear Complex (95/65)
8 DL (95/65)
1- 300m Run
TIME 15:12
*** Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press
100 Dbl Unders
3 Rounds:
30s Weighted Plank (25/15)
10 Weighted Pushups (25/15)
MOD:
Front Squat
5-5-5-3-3
WOD: 4 RFT
2 Wall Climbs
8 Bear Complex (95/65)
8 DL (95/65)
1- 300m Run
TIME 15:12
*** Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press
Wednesday, February 8, 2012
wednesday feb 8th
rmup:
Junkyard Dog
Shuttle Run
Shoulder Mobility/Mashing
MOD: Hand Stand Walk
Work all Progressions….We will be investing a lot of time here today!!!!
WOD: Tabatas: 20s On-10s Off.No rest between Movements. 10s to get to next station.
Row (for calories)
Situps
Wallballs
Dbl Unders
REPS : to come i wrote it in my journal
Im stil procastinatiing to register for the CF open for the games!
i was good till the wall balls, I seriously think im just gonna walk into the gym everyday and just wall do wall balls, i cannot believe how much it suck the air out of my lungs lol
Junkyard Dog
Shuttle Run
Shoulder Mobility/Mashing
MOD: Hand Stand Walk
Work all Progressions….We will be investing a lot of time here today!!!!
WOD: Tabatas: 20s On-10s Off.No rest between Movements. 10s to get to next station.
Row (for calories)
Situps
Wallballs
Dbl Unders
REPS : to come i wrote it in my journal
Im stil procastinatiing to register for the CF open for the games!
i was good till the wall balls, I seriously think im just gonna walk into the gym everyday and just wall do wall balls, i cannot believe how much it suck the air out of my lungs lol
400m Run
20 Pass Thrus
50m Bear Crawl
20 PVC OHS
10 Strict Pullups
10 Burpees
500m Row
MOD: L Sit
Parallette/Rings/Rig/Free/Pass Thru
WOD: 15 Rounds
5 Push Jerk (95/65)
5 Push Ups
Air Squat
On the Min, Every Min you will perform 5 Push Jerk, 5 Push Ups, and as many Air Squats as possible. Total reps on air squat is what counts. WOD is a total of 15 mins.
thought i used 75lbs but it was 65lbs and did 14 rounds kinda bummed but at least i worked on some good cardio
20 Pass Thrus
50m Bear Crawl
20 PVC OHS
10 Strict Pullups
10 Burpees
500m Row
MOD: L Sit
Parallette/Rings/Rig/Free/Pass Thru
WOD: 15 Rounds
5 Push Jerk (95/65)
5 Push Ups
Air Squat
On the Min, Every Min you will perform 5 Push Jerk, 5 Push Ups, and as many Air Squats as possible. Total reps on air squat is what counts. WOD is a total of 15 mins.
thought i used 75lbs but it was 65lbs and did 14 rounds kinda bummed but at least i worked on some good cardio
MondayFeb 6th
400m Run
20 Pass Thrus
50m Bear Crawl
20 PVC OHS
10 Strict Pullups
10 Burpees
500m Row
MOD: L Sit
Parallette/Rings/Rig/Free/Pass Thru
WOD: 15 Rounds
5 Push Jerk (95/65)
5 Push Ups
Air Squat
On the Min, Every Min you will perform 5 Push Jerk, 5 Push Ups, and as many Air Squats as possible. Total reps on air squat is what counts. WOD is a total of 15 mins.
total reps of squats: forgot to write those down ill get it tomm if i can remember but was around the 260's
20 Pass Thrus
50m Bear Crawl
20 PVC OHS
10 Strict Pullups
10 Burpees
500m Row
MOD: L Sit
Parallette/Rings/Rig/Free/Pass Thru
WOD: 15 Rounds
5 Push Jerk (95/65)
5 Push Ups
Air Squat
On the Min, Every Min you will perform 5 Push Jerk, 5 Push Ups, and as many Air Squats as possible. Total reps on air squat is what counts. WOD is a total of 15 mins.
total reps of squats: forgot to write those down ill get it tomm if i can remember but was around the 260's
Sunday, February 5, 2012
Weekend OFF
Soooooooo I will be coaching soon!! Pretty excited about that and learning more as I go it never gets old!!
I am excited, ever since I started Crossfit almost 4 years ago I feel in lve with it and I have always wanted to coach or train people somehow and never thought i would get to with Crossfit.
Im so excited about that tomorrow im going to start another meal plan, Ive been in maintenance mode for awhile and I want to get lean and mean lol!
So i will post progresss about how i feel and pictures as time goes on.
Taking much needed rest this weekend, was a little under the weather.
I am excited, ever since I started Crossfit almost 4 years ago I feel in lve with it and I have always wanted to coach or train people somehow and never thought i would get to with Crossfit.
Im so excited about that tomorrow im going to start another meal plan, Ive been in maintenance mode for awhile and I want to get lean and mean lol!
So i will post progresss about how i feel and pictures as time goes on.
Taking much needed rest this weekend, was a little under the weather.
Friday, February 3, 2012
friday feb 3rd
WarmUp:
Ham Mash, Flossing with band
Jump Squats
Hi Bar/Low Bar Back Squat
MOD:
Back Squat Complex
10-8-6-6-3
WOD: 10 to 1
Back Squat (95/65)
HSPU
High Pull (95/65)
Time on this was 14:something i didnt to HSPU on box this time did them on wall but half way down, im afraid to hit the floor so working on range of motion and getting stronger for this move
Ham Mash, Flossing with band
Jump Squats
Hi Bar/Low Bar Back Squat
MOD:
Back Squat Complex
10-8-6-6-3
WOD: 10 to 1
Back Squat (95/65)
HSPU
High Pull (95/65)
Time on this was 14:something i didnt to HSPU on box this time did them on wall but half way down, im afraid to hit the floor so working on range of motion and getting stronger for this move
thursday feb 2nd
WarmUp:
Can you say MOBILITY?!?!
Shoulders, Chest, Hips, shoot….lets hit it all!!!
MOD:
Bench Press
5-5-5-5-3
WOD: 7 RFT
10 Burpees
20 KB Swings (53/35)
30 Abmat Situps
My favorite wod seems like it wouldnt kill ya but couldnt seem to be able to breath was trying to catch Nicole, my time was 15:36
Can you say MOBILITY?!?!
Shoulders, Chest, Hips, shoot….lets hit it all!!!
MOD:
Bench Press
5-5-5-5-3
WOD: 7 RFT
10 Burpees
20 KB Swings (53/35)
30 Abmat Situps
My favorite wod seems like it wouldnt kill ya but couldnt seem to be able to breath was trying to catch Nicole, my time was 15:36
wed feb1st
WarmUp:
4 by 400m Run
30 second rest between each 400m
MOD:
Review Movements
Mobility after WOD
WOD: Nasty Girl Sleepover
3 Rounds of Cindy
1/2 of Karen (20/16)
Fran (95/65)
2 Rounds of Nancy (95/65)
***** ***** ***** ***** *****
1 Round of Cindy is 5 Pullups, 1o Pushups, 15 Squats
Karen is 150 Wallballs…we are doing 1/2 Karen 75 Wallballs
Fran is 21-15-9 Thruster/Pullups
Nancy is 400m Run, 15 OHS
oh my goodness 26:36 was horrible lol
4 by 400m Run
30 second rest between each 400m
MOD:
Review Movements
Mobility after WOD
WOD: Nasty Girl Sleepover
3 Rounds of Cindy
1/2 of Karen (20/16)
Fran (95/65)
2 Rounds of Nancy (95/65)
***** ***** ***** ***** *****
1 Round of Cindy is 5 Pullups, 1o Pushups, 15 Squats
Karen is 150 Wallballs…we are doing 1/2 Karen 75 Wallballs
Fran is 21-15-9 Thruster/Pullups
Nancy is 400m Run, 15 OHS
oh my goodness 26:36 was horrible lol
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