Thursday April 12
For quality
2 min double unders
30 second L-sit
2 min double unders
12 - 10 -8 - 6 - 4 sumo deadlift high pull @ half body weight (65lbs)
Friday April 13
Chelsea
every minute on the minute for 30 minutes
5 pull ups
10 push ups
15 squats
I have no idea what I got. I got to 14 minutes before I took a good 5 minute break. At some point I modified to 5 push ups 10 squats, and then again to push ups on my knees. When I started again, I would do one and then take a break and play with the kids in the corner. I didn't even write my stuff on the board because I had no idea what to put.
But I got bored so I went in again for the 115 class. Instead of doing the WOD again I just did some lifting.
I brought my DL up to 205!
I did three reps of a 105lb back squat without having my knees go wonky!
I FOUND OUT IM ATHLETE OF THE MONTH AT MY BOX!! :)
To be honest I was kind of hoping I might be. I've been going about 5-6x / week, putting in awesome effort and getting awesome results. I'm really happy :)
Showing posts with label pull ups. Show all posts
Showing posts with label pull ups. Show all posts
Friday, April 13, 2012
Wednesday, April 11, 2012
another long one!
Weds April 4
4 rounds for quality, not time
15 ring rows
15 ring dips
30 second L-sit hold
cashout: tabata sit ups
lowest reps - 17. Started with and maintained throughout.
Thursday April 5
3 rounds
500m row
25 burpees
25 box jumps
400m row
time: 32:46
This workout was INSANE! Thats the 50% modification that I did. RX was 1000m row, 50 burpees, 50 box jumps, 800m run. Hubby came and did RX, took him just under 40 minutes to do two rounds. No one that tried RX got more than 2 rounds. I was really proud of him and DAMN is he fiiine. It was nice watching him finish ;)
Friday, April 6
Gym was closed, so I held a WOD in the park! It was awesome, good turnout and lots of fun.
10 rounds for time
10 push ups
10 squats
10 sit ups
People brought non-crossfit friends so I was kind of coaching + encouraging people while we did this. My time was around 10 minutes but I don't quite remember. Afterwards we went to the park for the cashout and did pull ups and ghd style sit ups on the monkey bars. Really, it was so much fun!
Saturday April 7
Team WOD. One partner at each station, switch when the runner gets back. As many reps as possible in 20 minutes.
1. 200m run
2. rest
3. thrusters
4. pull ups
5. slam balls
6. medicine ball side to sides
didn't record reps, again was a fun one. There is only one class on Saturdays so you get to meet people that go to the classes you don't attend. The only one I haven't been to is the 630am class (yaaaa right) so I met a girl named M.
Sunday April 8
Gym closed
5k run
I think it was around 32 min
but that doesn't sound right for me. I walked a lot. The running app on my phone cut off so I gad to guestimate. I'd been gone for about 15 minutes when it cut out. I got back about 15 minutes after it cut out. I feel like I messed up timing or something though. Hubby did the same course but a little longer, it's really hilly, and he wore a 20lb vest! Even though he ran about 6 or 7k he still beat me, lol.
Monday
5 rounds for time
2 lengths gym walking lunges, RX 35lb barbell overhead
21 burpees
Time: 1620
Weight: RX
Cashout max overhead squats @ 65lbs
Got 3 @ 55lbs
Tuesday 10 April
Tabata something else .5
4 rounds of 20 sec work 10 sec rest / exercise
pull ups
push ups
squats
around 170 reps
Cashout: 50 clean and jerks, RXed weight @ 55lbs
On the first round of pull ups, I met my goal for the last few months (and life) of getting TEN FULL PULL UPS! I am a very, very happy camper. I hate to sound self righteous but seriously, it just goes to show how hard work and dedication = results. I only got my first full pull up a couple of months ago!
Wednesday April 11
21 - 15 - 9
hang power clean, RX 65lb
hand stand push ups
dead lift, RX 115lb
ring dips
Time: 1600
Weight: RX
modified both HSPU and ring dips
Phew!
Like I said, that was a long one.
Now for pictures!
4 rounds for quality, not time
15 ring rows
15 ring dips
30 second L-sit hold
cashout: tabata sit ups
lowest reps - 17. Started with and maintained throughout.
Thursday April 5
3 rounds
500m row
25 burpees
25 box jumps
400m row
time: 32:46
This workout was INSANE! Thats the 50% modification that I did. RX was 1000m row, 50 burpees, 50 box jumps, 800m run. Hubby came and did RX, took him just under 40 minutes to do two rounds. No one that tried RX got more than 2 rounds. I was really proud of him and DAMN is he fiiine. It was nice watching him finish ;)
Friday, April 6
Gym was closed, so I held a WOD in the park! It was awesome, good turnout and lots of fun.
10 rounds for time
10 push ups
10 squats
10 sit ups
People brought non-crossfit friends so I was kind of coaching + encouraging people while we did this. My time was around 10 minutes but I don't quite remember. Afterwards we went to the park for the cashout and did pull ups and ghd style sit ups on the monkey bars. Really, it was so much fun!
Saturday April 7
Team WOD. One partner at each station, switch when the runner gets back. As many reps as possible in 20 minutes.
1. 200m run
2. rest
3. thrusters
4. pull ups
5. slam balls
6. medicine ball side to sides
didn't record reps, again was a fun one. There is only one class on Saturdays so you get to meet people that go to the classes you don't attend. The only one I haven't been to is the 630am class (yaaaa right) so I met a girl named M.
Sunday April 8
Gym closed
5k run
I think it was around 32 min
but that doesn't sound right for me. I walked a lot. The running app on my phone cut off so I gad to guestimate. I'd been gone for about 15 minutes when it cut out. I got back about 15 minutes after it cut out. I feel like I messed up timing or something though. Hubby did the same course but a little longer, it's really hilly, and he wore a 20lb vest! Even though he ran about 6 or 7k he still beat me, lol.
Monday
5 rounds for time
2 lengths gym walking lunges, RX 35lb barbell overhead
21 burpees
Time: 1620
Weight: RX
Cashout max overhead squats @ 65lbs
Got 3 @ 55lbs
Tuesday 10 April
Tabata something else .5
4 rounds of 20 sec work 10 sec rest / exercise
pull ups
push ups
squats
around 170 reps
Cashout: 50 clean and jerks, RXed weight @ 55lbs
On the first round of pull ups, I met my goal for the last few months (and life) of getting TEN FULL PULL UPS! I am a very, very happy camper. I hate to sound self righteous but seriously, it just goes to show how hard work and dedication = results. I only got my first full pull up a couple of months ago!
Wednesday April 11
21 - 15 - 9
hang power clean, RX 65lb
hand stand push ups
dead lift, RX 115lb
ring dips
Time: 1600
Weight: RX
modified both HSPU and ring dips
Phew!
Like I said, that was a long one.
Now for pictures!
hubby doesn't wear his glasses to work out. At the Saturday WOD, he thought the chalk bucket was empty and flipped it over to write on it. I was nice enough to vacuum up the mess, but not before he did this during the group picture. I thought it was a love tap or something, and didn't know about it until after we got home.
The pull up bar that the Easter bunny brought me
sit ups on the monkey bars
me finishing my pull ups. I was the only one short enough to be able to successfully kip haha
Pump Up Song: Glee - I Can't Go For That
oh yes she did! total gleek.
Monday, February 20, 2012
workout du jour
Crossfit was closed for Family Day today so I had to go to the school gym and do my own thing *pouty face*
Warm Up:
500 m row + typical crossfit style warm up
Workout:
100 walking lunges (50 per leg)
push ups: 15 - 15 - 11 - 12
suspended dips: 9 - 7 - 8 - 6
dumbell rows: 4X10 at 17.5lbs
thrusters: 3 x 10 at 40lbs
Stationary bike HIIT: 15 rounds of 30 sec max effort 30 sec rest
Pull ups were interspered throughout the workout, doing one or two between most exercises, for a total of 15.
Cool Down:
Layed on mat and listened to Dust in the Wind. <- was awesome.
Then about 10 minutes of stretches.
All in all a great workout. I felt great after and was really proud of everything I had accomplished. I have NO REASON to think this, but I felt like everyone was looking ta me like 'whoa that chicks STRONG, look man shes doing pull ups and weights and stuff!'. Better than the usual stressing that people are judging me for being weak. I don't know when that changed, must have been recently. It really wasn't that long ago that I avoided certain exercises or the gym altogether because I feared what people were thinking..
Warm Up:
500 m row + typical crossfit style warm up
Workout:
100 walking lunges (50 per leg)
push ups: 15 - 15 - 11 - 12
suspended dips: 9 - 7 - 8 - 6
dumbell rows: 4X10 at 17.5lbs
thrusters: 3 x 10 at 40lbs
Stationary bike HIIT: 15 rounds of 30 sec max effort 30 sec rest
Pull ups were interspered throughout the workout, doing one or two between most exercises, for a total of 15.
Cool Down:
Layed on mat and listened to Dust in the Wind. <- was awesome.
Then about 10 minutes of stretches.
All in all a great workout. I felt great after and was really proud of everything I had accomplished. I have NO REASON to think this, but I felt like everyone was looking ta me like 'whoa that chicks STRONG, look man shes doing pull ups and weights and stuff!'. Better than the usual stressing that people are judging me for being weak. I don't know when that changed, must have been recently. It really wasn't that long ago that I avoided certain exercises or the gym altogether because I feared what people were thinking..
Monday, February 13, 2012
crossfit du jour
X2
2 samsons, 20 sec hold
10 dislocates
10 overhead squats
10 GHD sit ups
10 superman
10 pull ups
WOD:
2 rounds for time of
5-4-3-2-1
burpees
pullups (2 red bands)
2 min rest
kettlebell swings (12kg)
box jumps (21 inches)
2 min rest
slamball (16)
touch-n-go 50m (there and back)
2 min rest
Results:
Time 26:10
Loved this one.
Pump Up Song: The Good Soldier - Nine Inch Nails
Friday, February 10, 2012
crossfit du jour
Warm Up:
500m row
10 dislocates
10 overhead squats
10 pull ups
10 dumbell push press (15lbs)
10 burpees
10 GHD sit ups
1 rope climb
Skill:
Work on goal (my goal: 10 full pull ups)
WOD:
Isabelle
30 power snatches (RX for women 85lbs)
Results:
Time: 3:19
Weight: 45lbs
My time indicates that I needed to use a much higher weight. When working out what my weight should be, I went straight from 45 to 55lbs and couldn't get it up. I didn't try again, didn't try adding 10 or 5lbs instead. That was a mistake.
Talking to my trainer today she suggested 3 days on, one off, two on each week. I know I said I'd stick out the daily WOD just last post, but I think professional opinion rules over my own here. I can still do my own workouts on off days and post crossfit. The only thing that kills me is that I HATE the days that I don't crossfit, I feel unaccomplished and restless. Maybe after a couple of weeks Deb will re-evaluate and tell me I should come daily (please oh please!)
Lastly, you saw that right. Todays warmup included a rope climb. I didn't make it the first time, but did the second time I tried. New achievement! I was wearing shorts and coming down was AWFUL, haha, but still worth it.
Pump Up Song: Home - Mumford and Sons
Not really all that pumpy, but its beautiful and I've been listening to it non stop since I heard it, so I thought I'd share. Any of you listen to Mumford and Suns regularly? Any suggestions on songs I might like?
Wednesday, January 11, 2012
workout du jour
Warm Up:
10 push ups
10 boy rows
10 slam balls (12lbs)
10 sit ups
30 Double Unders
WOD:
10-9-8-7-6-5-4-3-2-1
10 reps of
Pull Ups (assisted)
Dead Lift (100lbs)
Dumbell Push Press(15lbs)
Sit ups
9 reps
8 reps
through to
1 rep
Time: 19:01
Totals:
55 pullups, DL, Dumbell PP + Sit ups
Forgot to write this one into my journal so I wanted to record it while everything was still fresh in my mind. More to come re: boxing.
Pump Up Song:
UPDATE
Tonight I did boxing, totally fun.
21 min of 2 min sprint 1 min jog (my sprints a jog my jogs a bouncy speed walk)
9 min drill of 1 min burpee, running + punching, mountain climbers, jumping jacks, repeat
30 min sparring
Love. Love. Love. Boxing. It so pays to take that step out of your comfort zone and try that thing you've been wanting to do.
Thursday, December 29, 2011
Revelation
02. Todays Workout:
30 minutes treadmill
I usually keep it at a comfortable jog (4.5) so today I started at 5.0 to push myself a little. About fifteen minutes in I went to 5.7 for five minutes, then between 4.5 and and 5.0 for the remainder. Warm up was stretches and walking around the gym.
3 sets 10 reps v-sits
8 kg medicine ball
3 sets 10 rep jumping pull ups
using a stand to reach the pullup bar that I didn't realize wasn't properly put together. it fell apart on my second rep of my first set, I fell straight on my ass. Very funny, very thankful no one else was around.
3 sets 5 reps sumo dead lifts
this was just to pass the time, weight was 12kg and under.
About 20min sparring with fiance, hitting heavy bag, speed bag
very, very, very fun. must actually join boxing club. i hurt my pinkie knuckle and im calling it my first war wound (it isn't serious at all).
01. I've lost five pounds this holiday season. Yesterday was the first day I exercised, and I haven't been eating clean. This means that I had five pounds of muscle mass to lose, which is kind of cool. Ready to put it back on.
Trying to make my fitness goals a little more tangible so that they are more easily tracked and I have a CLEAR goal instead of a 'moveable finish line'.
Thought:
Jan: Run 5k at least once a week
Feb: Run 5k at least twice a week
March: Run 5k at least three times a week
April: Begin running between 8 and 10k at least twice a week.
always work on improving times.
if needed distance can be raised.
30 minutes treadmill
I usually keep it at a comfortable jog (4.5) so today I started at 5.0 to push myself a little. About fifteen minutes in I went to 5.7 for five minutes, then between 4.5 and and 5.0 for the remainder. Warm up was stretches and walking around the gym.
3 sets 10 reps v-sits
8 kg medicine ball
3 sets 10 rep jumping pull ups
using a stand to reach the pullup bar that I didn't realize wasn't properly put together. it fell apart on my second rep of my first set, I fell straight on my ass. Very funny, very thankful no one else was around.
3 sets 5 reps sumo dead lifts
this was just to pass the time, weight was 12kg and under.
About 20min sparring with fiance, hitting heavy bag, speed bag
very, very, very fun. must actually join boxing club. i hurt my pinkie knuckle and im calling it my first war wound (it isn't serious at all).
01. I've lost five pounds this holiday season. Yesterday was the first day I exercised, and I haven't been eating clean. This means that I had five pounds of muscle mass to lose, which is kind of cool. Ready to put it back on.
Trying to make my fitness goals a little more tangible so that they are more easily tracked and I have a CLEAR goal instead of a 'moveable finish line'.
Thought:
Jan: Run 5k at least once a week
Feb: Run 5k at least twice a week
March: Run 5k at least three times a week
April: Begin running between 8 and 10k at least twice a week.
always work on improving times.
if needed distance can be raised.
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