400m Run

WOD:
Four rounds for time:
Run 400 meters
Rest 2 minutes

Times: 1:36, 1:39, 1:39, 1:38

Nasty Girls

WOD: "Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Time: 29:20
Substituted: 14 ring holds & 21 2-banded pull-ups for muscle-ups
used 55# for cleans

Pull-ups were the toughest part...I've really got to figure out kipping!

Off to get my hubby!!!...

Nasty Squats

Squats are so difficult for me!!! I went to the gym tonight to do the alternate with Nat...Dymphna, Trey, Jen, & Joe were there as well, so it was good to see everyone. Anywhoooo...worked on overhead squats first & got a new pr, then I went to front squats & was not having much fun trying to get over the 85# hump...couldn't do it & I'm not sure why. I think I'm still afraid of squats for some reason...I know it's something mental. I tried doing back squats but I was just too exhausted...maybe another day. Thanks to everyone for their encouragment tonight!

Wednesday

9 mile run this morning & WOD this evening:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

27:02

Almost Had a Kip Today

Today I did the WOD:
Front Squat 10-10-10-10-10 reps
32#,42#,47#,52#,57# & then I did my "Daily Leg Defining Routine" of
15 Overhead Squats, 45# & 15 Kettle Bell swings
Then, I practiced kipping & I almost got one...watch out girls!

I Took My Shirt Off Today

Today's date with "Murph" was the toughest CrossFit workout I've done. In fact, my shirt was so sopping wet with sweat that I actually took it off mid-workout...& I've never done that before...not even during my marathon run. A special shout-out to Dymphna who coached me through 200 man push-ups b/c she knew I'd be dissappointed in myself if I didn't do them. I did my pull-ups with 3 bands. And unlike Dymphna & Nat, there is no way on earth I used the weighted vests. My time: 1:03.

WOD:
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Grouch

So, I really didn't feel like going to the gym today...just tired & grouchy b/c I thought I went over in my texting minutes. I was procrastinating. Then, I get a text from Jen saying she & Trey were on their way to the gym. That said, they motivated me to go. Dymphna & Jen got me to deal with the texting issue before I started the workout so that lifted my spirits. So glad I went to the gym...it never fails: I feel great now that the endorphins are running through my bloodstream...AND I got my 3 days in a row done & tomorrow is a rest day. YES!

WOD:
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Time: 18:39 using 45# bar

YESTERDAYS WOD:
"Angie"
For time:
100 Pull-ups (I kipped off plates)
100 Push-ups (Did girlies...UNlike Nat...you go girl!)
100 Sit-ups (My personal fav)
100 Squats (My least fav)...can Nat & I BE any more opposite?

Time: 26:22
Did 8mi run in evening...10 min pace

"Helen"

I'm so proud of myself. I did "Helen" this morning doing my pull-ups from standing (as opposed to using the bands or doing jumping pull-ups on the box)with a 12:17 time. While I was trying to beat my previous time of 12:08, the pull-ups were way more challening than any of my previous attempts & I stuck with the 25# Kettle Bell. Hoooray!

WOD:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Dead Lift PR!!!

I went in this morning & Dymphna worked with me on getting my dead lift numbers up & I'm proud to announce that I lifted 175#!!! I'm so excited b/c for some reason the 150's were feeling heavy to me

No deadlifts

Ran 5K in 27:16 but I didn't make it to the gym for the deadlifts. Looking forward to trying them tomorrow & getting a new pr.

"Tabata Something Else" was nasty!

This morning I ran 8x400m sprints with the girls. I was supposed to do a hill workout but I didn't have it in me this morning. After my run I headed to the gym for the WOD:

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

My tabata score was 361 doing jumping pull-ups. The sit-ups were the easiest for me & the push-ups were the toughest.

Thrusters

4 mile run in morning

Did WOD in evening:
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Time: 20:00
Modifications: 55# thruster & did jumping pull-ups & dips

Time: 27:00

WOD:

For time:

50 Pull-ups

50 Ring Dips

40 Pull-ups

40 Ring Dips

30 Pull-ups

30 Ring Dips

20 Pull-ups

20 Ring Dips

10 Pull-ups

10 Ring Dips

Good To Be Back

I haven't blogged for awhile but it's good to be back from Florida & I'm ready to start catching up on postings.

Today I did the WOD:
Three rounds for time of:
50 Jump rope, double unders....I actually did double-unders & was able to get 12 in a row
50 Hip Extensions
50 GHD Sit-ups (I used the ab mat instead)

TIME: 32:00

Running

Tuesday:
Ran 7x400m sprints
50 air squats

Wednesday:
Ran 3miles
Ab workout

Thursday:
200 Wall Ball shots with basketball 9:00

Behind in Blogging

So, I've been a little behind with updating my blog, but I HAVE been working out.

On Sunday, I ran 4 miles in the morning with my girls & then I did the alternate WOD in the afternoon:
Shoulder press 1-1-1-1-1 reps 45,50,55,60,62 (PR)
Push press 3-3-3-3-3 reps 55,60,65,70,72 (PR),75(F)
Push Jerk 5-5-5-5-5 reps 45,50,55,60,65,70,75,77(PR)

Today, Dymphna & I worked on my overhead squat & I increased my pr from 51 to 75lbs!!! It was fun getting some alone time with D since the gym has been so busy.

I'm leaving for Florida tomorrow & I'll be gone for a week. I'm planning on doing alot of running & some air squats & push-ups here & there.

WOD

WOD:
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster,
15 reps9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

I finished in 22 minutes but I did push-press instead of thrusters, I did 21 pull-ups using 2 bands, & I didn't rest between.

Pull-ups & Dips

WOD
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Sally & I tried to hammer out the pull-ups & dips together out back. Rotated between pull-ups & dips to make them more manageable. I used 2 bands for the first third, & then 3 bands for the rest of my pull-ups. I finished in about 29 minutes, & Sally was a good 5 minutes faster...you go girl! We did a nice ab workout after...I've got just 4 more weeks to get in shape till my hubby comes home! LOL