"Elizabeth" (modified and subbed)
21 Cleans @ 95#
42 Bench dips
15 Cleans @100#
***
Could have gone longer but had to stop here b/c time restraints. Got a good workout anyway.
Did this one with Aria
Monday, 09 April 2007
Deadlifts
135
140
145
150
155
165
170
I did this workout with Aria, Jen, Craig, Justin and David.
135
140
145
150
155
165
170
I did this workout with Aria, Jen, Craig, Justin and David.
Friday, 06 April 2007
As many rounds as possible of:
10 thrusters @ 65#
10 pullups
Made it for 4 rounds plus 10 more thrusters.
Tight chest, deep, loud breathing, muscles don't hold me up but cardio does.
Did today's workout with Aria, Justin, Craig and Jen
10 thrusters @ 65#
10 pullups
Made it for 4 rounds plus 10 more thrusters.
Tight chest, deep, loud breathing, muscles don't hold me up but cardio does.
Did today's workout with Aria, Justin, Craig and Jen
Thursday - 05 April 2007
3 rounds for time:
12 pullups
12 bench dips, feet also raised on another bench
30 good mornings,
400 m run
Time: 15:43
Did this one with the whole crew: Aria, Jen, Craig and Justin
12 pullups
12 bench dips, feet also raised on another bench
30 good mornings,
400 m run
Time: 15:43
Did this one with the whole crew: Aria, Jen, Craig and Justin
Tuesday, 03 March 2007
Today's workout: clean and jerk for the first time, ever. Practiced on a light bar, then empty bar, then put the weights on.
With weights:
95-95-95-95-135-135-135
I'm more worried about form than weight. I don't have that particular Crossfit post-workout exhaustion. I think I could handle more weight if I could do it right.
It occured to me just now that today would have been a good day to practice burpees. Which I'm no good at.
Next time. Now that I've just had dinner, I'll call it for today.
Today's workout was with Aria, Craig, and Jen.
Monday, 02 April 2007
"Angie" (scaled)
For time:
50 pullups (the first 15, then arms bonked and I couldn't get them to pull; jumping/assisted after that.)
50 pushups (xfit is working, I couldn't believe I could do 50 after the pullups)
50 situps (the last 7 or so needed a little knee-tug to get over the top)
50 squats (did OK - sped it up for time and spent 2 hours wrestling the evil clown. He wanted me bad today but didn't get me.)
Time: 11:52
I did this workout with Craig and Jen
For time:
50 pullups (the first 15, then arms bonked and I couldn't get them to pull; jumping/assisted after that.)
50 pushups (xfit is working, I couldn't believe I could do 50 after the pullups)
50 situps (the last 7 or so needed a little knee-tug to get over the top)
50 squats (did OK - sped it up for time and spent 2 hours wrestling the evil clown. He wanted me bad today but didn't get me.)
Time: 11:52
I did this workout with Craig and Jen
Friday, 30 March 2007
Today's workout: the "Dirty Thirty" (really it's the "Filthy Fifty," but I'm working up to that.)
Done with CS and JF.
Scaled from 50x.
30 of each:
Box jumps (on the recycling box - need to make a real one)
30 Jumping pull-ups
30 Kettlebell swings, 25 lbs.
Walking Lunge, 30 steps (1 left, 1 right=1 step)
30 Knees to elbows (jumped)
30 Push press, 45 pounds
30 Back extensions (skipped - how do you do these without the equipment?)
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders ( I can't do double unders, so did 60 rope skips)
Strengths were jumping pull-ups when I had a good rhythm going, kb swings, push press, wall balls. I'm also good at skipping rope.
Not good: knees to elbows (I jumped on every one - arms were shot) burpees were HORRIBLE. Need to work on double unders.
Total Time: 23:01
Did this one with Craig and Justin.
[Later editing: to sub for double unders, just jump up really, really high, pulling your knees up to your chest. Also, to sub for back extensions, lean at the waist with a straight back, perhaps a bar, and pull back up from 90 degrees to 180 (standing straight up and down.) ]
Done with CS and JF.
Scaled from 50x.
30 of each:
Box jumps (on the recycling box - need to make a real one)
30 Jumping pull-ups
30 Kettlebell swings, 25 lbs.
Walking Lunge, 30 steps (1 left, 1 right=1 step)
30 Knees to elbows (jumped)
30 Push press, 45 pounds
30 Back extensions (skipped - how do you do these without the equipment?)
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders ( I can't do double unders, so did 60 rope skips)
Strengths were jumping pull-ups when I had a good rhythm going, kb swings, push press, wall balls. I'm also good at skipping rope.
Not good: knees to elbows (I jumped on every one - arms were shot) burpees were HORRIBLE. Need to work on double unders.
Total Time: 23:01
Did this one with Craig and Justin.
[Later editing: to sub for double unders, just jump up really, really high, pulling your knees up to your chest. Also, to sub for back extensions, lean at the waist with a straight back, perhaps a bar, and pull back up from 90 degrees to 180 (standing straight up and down.) ]
Wednesday, 28 March 2007
3 rounds for time:
10 pullups
25# kb swings
Run 400m
Re: 14:45
Did this one with Craig and Justin
10 pullups
25# kb swings
Run 400m
Re: 14:45
Did this one with Craig and Justin
Monday, 26 March 2007
Crossfit "Austere"
Max 20 Rounds in 20 minutes:
50# sandbag push-press x 12
Pullups x 10
Managed 5 rounds, mostly jumping and assisted pullups. My arms gave out halfway through the 2nd round, although the push-presses went OK.
Did this one with Craig.
Max 20 Rounds in 20 minutes:
50# sandbag push-press x 12
Pullups x 10
Managed 5 rounds, mostly jumping and assisted pullups. My arms gave out halfway through the 2nd round, although the push-presses went OK.
Did this one with Craig.
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