Warm up:
50 air squats
500m row
20 pull ups
20 ring rows
WOD - I chose to do Friday
3-3-3-3-3 Overhead squats for load.
Max load for me 45lbs.
No Cash Out
Sunday, 14 October 2012
October 11, 2012
Warm Up:
400m Run
X1
10 pull ups
10 ring dips
10 push press 30lb
X3
WOD - Nate
2 Muscle ups (or in my case 6 pulls up, 6 tricep dips)
4 hand stand push ups
8 kettle bells (12lbs) raised to shoulders
As many rounds as possible in 20 minutes - I did 7 2/3 rounds!
No Cash Out
October 7, 2012
Warm up: 400m run and some stuff I forgot!!!
WOD: I did Friday's workout for the week which was:
10ghd sit ups
400m run
10X
Time: 45:56
Cash out: a group round of sit ups where I lead the group. I think we did 3 minutes.
WOD: I did Friday's workout for the week which was:
10ghd sit ups
400m run
10X
Time: 45:56
Cash out: a group round of sit ups where I lead the group. I think we did 3 minutes.
Friday, 5 October 2012
October 4, 2012
Warm Up
Junkyard Dog (which involves jumping over someones arms and legs 10 times then jumping over there body and then going under their body 10 times)
4 rounds of squats and then holding them for a few seconds
WOD
Yoke walks (180lbs)
Back squats 1-1-1-1-1 135lb max load.
Smashed my last record of 65!!!
No Cash out today!
Junkyard Dog (which involves jumping over someones arms and legs 10 times then jumping over there body and then going under their body 10 times)
4 rounds of squats and then holding them for a few seconds
WOD
Yoke walks (180lbs)
Back squats 1-1-1-1-1 135lb max load.
Smashed my last record of 65!!!
No Cash out today!
Tuesday, 2 October 2012
October 2, 2012
Today was another crazy pull up day!!! My goodness.
I almost didn't go because I had been lulled into a sweet nap. But I got up and I WENT!!!
Warm up
200 m row
10 ring rows
X3
WOD
10-5-3 (but I did 6-3-2 for beginners)
pull ups
Wide
Side to Side
Chest to bar
L
mountain climbers
narrow grip
reverse grip
OH YEAH
Cashout - push ups til you die. I died on 19.
I almost didn't go because I had been lulled into a sweet nap. But I got up and I WENT!!!
Warm up
200 m row
10 ring rows
X3
WOD
10-5-3 (but I did 6-3-2 for beginners)
pull ups
Wide
Side to Side
Chest to bar
L
mountain climbers
narrow grip
reverse grip
OH YEAH
Cashout - push ups til you die. I died on 19.
Thursday, 27 September 2012
10 days off
After 10 days off from Cross Fit due to STRESS and being tired, I returned tonight with avengence!
Warm up
250 m row
25 squats
10 m gator crawl
10 m crab walk
X2
WOD
20 squats at 45lbs
400m run
X7 for time
I came in at 39:25!! I was so proud! I beat my previous timed WODs of 40 minutes to come under 40 AND also I was only 1 round behind many of the pros! Yes me!
Warm up
250 m row
25 squats
10 m gator crawl
10 m crab walk
X2
WOD
20 squats at 45lbs
400m run
X7 for time
I came in at 39:25!! I was so proud! I beat my previous timed WODs of 40 minutes to come under 40 AND also I was only 1 round behind many of the pros! Yes me!
Monday, 17 September 2012
Sept. 17, 2012
After a disastrous Saturday workout (which didn't happen for me) I went today! And I powered through.
Warm up:
400m Run
200m Row
20 wall balls at 8 lbs
WOD:
Cindy
5 pull ups
10 push ups
15 air squats
20 minutes to do as many rounds as possible. I did 8 2/3...I was almost done 9!
Cashout:
50m lunge walks with a 25lb weight over my head
25 full body sit ups (GHD)
Rocked it!
Warm up:
400m Run
200m Row
20 wall balls at 8 lbs
WOD:
Cindy
5 pull ups
10 push ups
15 air squats
20 minutes to do as many rounds as possible. I did 8 2/3...I was almost done 9!
Cashout:
50m lunge walks with a 25lb weight over my head
25 full body sit ups (GHD)
Rocked it!
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