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
Wednesday, February 8, 2012
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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