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!

Friday, January 11, 2013

My workouts: Week of January 7th

Going to post the workouts I did this week here.  I will try to do it every week!

TRY! 

Saturday 1/5 

Sunday 1/6 Elliptical, 1 hour.  

Monday 1/7: Crossfit, 5:30-6:30 AM
First day back after 2 weeks off.  

Warm Up:  21-15-7 (repetitions)
Kettlebell swings
Kettlebell squats
(I used an 18lb KB)

6 rounds of 2 reps (1 power clean, 1 power clean squat) (55#)

Back Squat
5 @ 85#
3 @ 95#
1 @ 105#

2@105#

WOD: 6 minute AMRAP (as many rounds as possible)
12 KB swings (26#)
12 T2B (toes to bar, more like knees to elbows for me)
12 split jumps.
I did 4 rounds in 6 minutes.  

Tuesday 1/8, Elliptical 5:50-6:30 AM
(BTW I am SO SORE from Monday I can barely move!). 

Wednesday 1/9, Crossfit 5:30 - 6:30 AM

I am still VERY sore!

Warm up: Posted at Box

6 Minute AMRAP:
4 Hang Cleans
6 Pike pushups
(I did 7 rounds)
Rest 4 minutes, then:

6 Minute AMRAP:
5 Deadlifts (105#)
10 Burpees
50 double unders (I did 150 single unders)
(I did 2 rounds)
Rest 4 minutes, then:

6 Minute AMRAP:

2 Chest to bar pullups
2 Thrusters (55#)
increase reps by 2 every round.
(I did almost 4 rounds)

Thursday 1/10, Elliptical 5:30-6:20 AM

Dang it, still sore but a little better!

Friday 1/11, CrossFit 5:30 - 6:30 AM

Warm up: Double Unders and some stretching

4 Sets of 3 position snatch (High Hang, Mid thigh, Floor) (#35)

3 Sets: 1 each halting snatch deadlift and snatch pull (55#)

3 Sets for time:
Row 300 M
7 Squat snatch (#35)
Rest 2 minutes between rounds.
(My round times were 2:53, 2:59, and 3:01)

Back squat:
20 reps UNBROKEN (no putting the bar back on the rack)
75#

I kept the weights light all week.  Still kicked my tail after two weeks off.  

Felt good though.  Nice to be healthy again.  :-)