Friday, February 22, 2013

Workouts: Week of February 18th

Nearly one week into the Whole Life Challenge.  Things are going well.  I haven't had any sugar or sweeteners of any kind - amazing!

Saturday 2/16/13

Whole Life Challenge Pre Test:

With an 11 minute running clock:

Run 800 M
50 Sit Ups
75 Squats
100 Push Ups
Burpees with remaining time.

Score is: # of reps completed of sit ups through burpees.

I got 178....I made it to 53 push ups.

In 8 weeks, at the end of the challenge, I will take the test again and ideally should see a higher score.  The push ups were HARD, but I really want to try to get them all done for the post test.

Sunday 2/17/13

At home:

180 air squats

Monday 2/18/13

190 air squats

Crossfit

A: 3 part combination Clean/Hang Clean/Front Squat

Forgot to write down how many we did or what weight.  I think I did 65#.

B:  Back Squat

3 @ 85#
3 @ 95#
2 @ 95#
1 @ 95 # (I was supposed to keep increasing the weight but 95# felt heavy enough for today).

C: For time:

50 - jumping back squats (55#)
Run 300 M
40 - JBS (35#)
Run 300 M
30 - JBS (35#)
Run 200 M
20 - JBS (35#)
Run 200
10 - JBS (35#)
Run 100

Part C was TOUGH!!!!  :-)

Tuesday 2/19/13

30 Minutes Elliptical
200 air squats

Barre 3 Class - 60 minute

Trying out Barre 3.  It is a yoga/pilates ballet barre class.   It burned!

Wednesday 2/20/13

A: Skill work
Work on muscle ups, double unders, butterfly chest to bar pull ups.

B: With a running clock:
Row 1000 meters
20 KB Swings (44#, a new high for me)
15 Pull ups
When the clock hits 10 minutes:
Do it again!
When the clock hits 20 minutes:
Do it again!

Thursday 2/21/13

Barre 3 Class: 60 minutes
205 air squats
25 Push ups

Friday 2/22/13

Crossfit

210 air squats

A: 3 sets on your own
2-4 muscle ups
30 sec L sit
40-50 double unders

B: 4 rounds for time
10 dead lift (105#)
15 Toes to bar
Time: 7:03

C: 3 Rounds for time
20 alternating pistols
20 ring dips
Time: 6:47

D: 2 Rounds for time
20 pull ups
20 push ups
Time: 5:48

Good work for me this week!  Yay!!



Friday, February 15, 2013

Workouts: Week of February 11th

Saturday: 2/9/13 Crossfit

It has been a long time since I have been able to make it to a Saturday morning Crossfit class.  These workouts are generally longer than the weekday ones and today's didn't disappoint:

Teams of 4 (each team at one station, rotating through them all):

4 Rounds for Time:

Row 500 Meters
------
5 pull ups
10 box jumps
5 pull ups
10 box jumps
5 pull ups
10 box jumps
-----
5 toes to bar
5 burpees
5 toes to bar
10 burpees
5 toes to bar
10 burpees
-----
Run 400 M

We finished this workout around 58:29.  Long and exhausting.  

Sunday: Rest

Monday: CrossFit

Warm up: 21-15-9 
KB Swings
Goblet Squats
TABATA Hollow Rock holds (abs)

For time:
50 Pull ups
50 Dead lifts (95#)
50 Burpees
50 Box Jumps
50 Floor Wipes
50 DB snatch (20#, 25 each arm)
50 Double unders
50 KB swings (26#)
50 Med ball twists
50 Body ring rows

Time: 34:59  (yikes, this one was just as hard as Saturday!!)

Tuesday: Workout at home

Elliptical: 30 minutes
215 air squats
100 CF sit ups
40 ab wheels

Wednesday: Crossfit

Warm up: 2 min double unders, TABATA Hollow Rock hold

A) 5 sets power clean/hang clean/clean (70#)

B) 3 sets max reps cleans (30 seconds lift/90 seconds rest)
     Set 1) 70# 8 reps
     Set 2) 65# 10 reps
     Set 3) 65# 7 reps

C) Back Squat
     Set 1) 3 @ 85#
     Set 2) 3 @ 95#
     Set 3) 2 @ 105#
     Set 4) 1 @ 110#
     Set 5) 5 @ 85#
     Set 6) 4 @ 85#
     Set 7) 3 @ 85#
     Set 8) 2 @ 85#
     Set 9) 1 @ 85#

Thursday: Workout at home

Elliptical - 30 minutes
Air Squats - 160
CF sit ups - 50
Ab wheel roll outs - 50

Friday: REST 

Friday isn't typically a rest day, but at midnight tonight I am starting a 55 day diet overhaul called the Whole Life Challenge.  

55 days of meticulous about my diet, fitness, and lifestyle. 

Last time I did a challenge I said never again.  

A few months later...here I go again.  Why? 

Cause I'm competitive like that.  Some friends are doing it so I thought why not?  

Tomorrow morning I do my fitness pre-test and beginning measurements.  

The pretest is: 

In 11 minutes, 

Run 800 M
Do 50 Sit ups
      75 Air squats
     100 Push ups
     Burpees until time is up.  

Your score is the total number of reps you did of sit ups, squats, push ups, and burpees (I'm doubtful I will get to the burpees.  100 push ups is a lot.)

Then at the end of the challenge (April 13th ish) you take the test again, hopefully with an improved score.  

Wish me luck!! 

Friday, February 8, 2013

Workouts: Weeks of January 28th and February 4th

Catching up.

Due to illness (stomach flu) I only worked out once the week of January 28th.

Friday: February 1: Crossfit

Warm up: 21-15-9
     KB Swing
     Goblet Squat
     Light weight, unbroken

A: 3 sets muscle up progressions
     10-12 handstand push ups (I do them piked on a tall box)

B. Jerk progression, build to heavy weight
    65#

C. EMOM - 3 Rounds
     10 Shoulder to OH
     10 Chest to bar pull ups.

D. 3 sets for max reps: Ring dips

Week of February 4th:

 Monday February 4th:  FAIL..... A little too much festivity during the Super Bowl on Sunday.  :-)

Tuesday (2/5): Workout at home:

     Elliptical: 30 minutes
     5 Rounds for time:
     15 Push ups
     20 Sit ups
     25 Squats

Took me 12:47.  Too long but I was tired and nobody was yelling at me to keep going.  :-)

Wednesday (2/6): Crossfit

Run 400M
Group Warm up

A. Build to heavy dead lift:  I reached 125#, a PR for me.

B. 3 RFT

     3 DL (125#)
     5 pull ups
     5 ring dips (PU's and RD's are a mod for muscle ups)
Time: 2:52

C. For total reps (count calories on row, total # completed on rest)

     Row 2 Min
     2 Minutes of HSPU (I did pike push ups on a tall box)
     2 minutes wall ball 15#
Total: 80 reps

D. For total reps

     Row 2 minutes
     2 minutes double unders
     2 minutes ring dips
Total: 120

Wednesday: LADIES NIGHT!

Bonus workout today since it was ladies night at CrossFit:

5 rounds for time with a partner:
     100 M sprint
     5 burpees

I think are total time was about 8:30.

Thursday (2/7): Workout at home

     Elliptical: 60 minutes
     205 air squats
     100 sit ups
(I started a squat challenge for the month of Feb.  Since I started a few days late I have to do a few extra to catch up).

Friday (2/8): Crossfit

Warm up: Run 400
               Dynamic Range of Motion exercises

A. 3 sets not for time:
     HS walk
     L sit (30 sec)
     10 pull ups

B. Work on front squat to jerk (65#)

C. 3 RFT
     15 HSPU (done on a box)
     30 KB swings (26#)
Total: 4:13

D. 3 RFT
     10 shoulder to overhead
     50 double unders
Total: 6:30

Also: 110 air squats

I am super sore from all the squats the past couple days.

I signed up to do another food/diet/fitness challenge.  Starts 2/16...EEK!


Friday, January 25, 2013

Workouts: Week of January 21

Weekend:  I went to Seattle with Mickey and our friends Matt and Erin.  We had a blast.

I did not work out, but we walked a lot in Seattle.

Monday 1/21:  CrossFit

A. 3 sets
     Halting clean dead lift
     Hang clean + clean (65#)

B. 3 sets
     5 Touch and go power cleans (65#)

C. Back squat
     3 reps at 75#
     2 reps at 85#
     2 reps at 90#
     1 rep at 100#
     3 reps at 85#
     3 reps at 85#

D.  3 sets for max # of repetitions
     1 minute push up
     1 minute double under
     1 minute push up
     1 minute rest

Set 1: 60 reps, Set 2: 61 reps, Set 3: 66 reps.

Tuesday: Elliptical 30 minutes
              At home Crossfit Workout:
For time:
     30 push ups
     40 walking lunges
     50 kettle bell swings (15#)
     60 crossfit sit ups
     70 burpees

Took me 16:57.....most of which was spent on burpees.  Going to try to do this same workout once a week or so to improve my time.

Wednesday 1/23: Crossfit

Warm up: Row 500 M, Dynamic ROM stretches

A.  3 sets
     muscle up progression (6-8)
     GHD sit ups (15)
     Handstand walk

I don't have a handstand walk so I skipped those.

I'll be honest.  I don't even have a handstand.  Scares me.

B. 3 sets
     5 dead lift (85#)

C. AMRAP 3 Minutes:
     6 burpee box jumps (18" box)
     9 dead lifts
     12 push ups
     (I did 1 round and got to 6 DL of the next round)

Rest 3 minutes, then:

     AMRAP 4 Minutes:
     Same as above
     (I did 2 rounds)

Rest 4 minutes and then:

     AMRAP 5 minutes:
     Same as above
     (I did 2 rounds plus 5 burpee box jumps)

Done.

Thursday 1/24:  Elliptical 40 Minutes

Friday 1/25: Crossfit

Warm up: 21-15-9
     KB Swing
     Goblet squat
     Do reps with a light KB and don't stop.  (18#)

A: 5 sets
     2 Front Squats (95#)

B: EMOM for 8 Minutes: Snatch (35# - 50#)

C: 5 Sets for Time
     5 Squat cleans
     10 Pike Push Ups (on a tall box)
     15 Pull ups
     20 wall balls (10#)

Supposed to rest 3 minutes between each set but we were pressed for time and nobody did it.  I rested about a minute and it took me 20:38 to complete all 5 sets (counting rest).  This was a hard one, my body is pretty tired from working hard all week and the pull ups did not want to happen!

3 weeks of good health and consistent workouts....I'm happy!
   

Friday, January 18, 2013

Workouts: Week of January 14th

I am starting my week from a Monday, but usually I will include the two weekend days prior to that if I worked out those days.

Saturday 1/12:  Elliptical 1 hour

Sunday 1/13: OFF

Monday 1/14:  Crossfit

We started the class with a warm up and lots of shoulder mobility work.  Our WOD was FRAN.

21-15-9
Thrusters (45#)
Pull-Ups (green band)

My time was 8:38.

Tuesday 1/15: Elliptical 45 minutes

Wednesday 1/16:  Crossfit

For warm up we rowed and did a partner jumping series called Junkyard Dog.

A: 12 minute EMOM (every minute on the minute)

     Front Squat - Started at 55# and ended at 105#

B: 6 minute EMOM

     Power Clean - started at 55# and ended at 80#

C: 3 RFT (rounds for time)

     15 overhead squat (just used the bar (35#))
     15 push ups

Rest exactly 4 minutes, then:

D: 3 RFT

     15 burpees
     15 pull ups (grn band)

I did C in 5 minutes and D in 9:03.

Thursday 1/17:  Elliptical 45 minutes
I am SORE today!

Friday 1/18: Crossfit

Rowed 500M for a warm up then we did snatch progression work.

A: 4 minute AMRAP

     10 power snatch (45#)
     30 DU's

Rest 4 minutes then

B: 6 minute AMRAP

     10 power snatch (35#)
     30 DU's

Rest 4 minutes then

C: 8 minute AMRAP

     10 push press (55#)
     10 toes to bar
     10 push ups

Have a great weekend!