REST

I am trying to make Sundays always a rest day but we will see..,

Crossfit closed!

Closed due to turkey day wknd

Butt kicking session

did 1000 meter row, as warm up
then 3 round for time:
20 Push Press (unsure of weight)
20 box jumps
20, 20lb kettle ball swings

finished in 16:49...this kicked my butt, but i did have some of my best box jumps so far...tried not to think about it and just pushed through which made them go a bit smoother i think

row, row, row....

rowing intervals
10 intervals of 125m, as quickly as you could
40 sec rest b/w
first one was 31.8 sec, last was 34.2
started to get tired after the first half
about 12 min total

Icey roads...

Roads were really bad from snow/ice so no crossfit today!

Back from the dead!

first day back at crossfit since 12/7 when I worked out in Florida because I have been so sick
did 5 rounds:
dead lift, 5x, unsure on weight will have to check
10 burpees
8:03 time

Really sick with the flu!

I was very sick, so I was unable to do Crossfit the week of 12/8/08 through 12/14/08

On Vacation Still

On Vacation in Florida so went for a little run/walk...
30 min total
1 min warm up walk
then 1min on, 10 sec walk up to 60 sec
then ran another 1:00, rested 2 min
ran another min, was really starting to get tired, rested another 2 min, then ran 1 min, then rested 1 min, ran last min-walked 1:00 at end
was too tired so had to increase rest period, esp since the breaks were so short at first, and my pace was faster in beginning

Heading to the sunshine state!

Leaving for vacation in Florida, returning late Monday 12/8/08

Preparing for Florida

Cannot make it to Crossfit tonight, still have to pack and get ready for my trip!

REST!

I am really tired and sore from the last several workouts!

Post tabata hell

1000 M row
then 3 rounds, 15-10-7 reps
dead lifts @ 50% of 1 Rep Max (max was 125)
box jumps, 12 in
shoulder push press (with maybe 60% of 1rm?)
finished 13:08
- the box jumps and rowed killed me the most, was so tired from tabata the night bf that my body was exhausted and it was difficult catch my breath

Meet Tabata!

tabata 8 rounds, 20 seconds per round, 10 sec rest bw rounds of same exercise, then 1min rest bw different exercises
scalable to individual in that you want to do as many as you can so but a number that you can consistently repeat and not burn out 1/2 way though...
air squats:10 (did 11 every set except 2nd to last)
sit-ups:8
push-ups:5
row:4
score is 27
was pretty tired, hard workout
josh did pull ups too which i think i could have done but herb did not inc in my tabata so I did not argue!

Yay I tied a record!

Maxed out on Squat but don't remember (95lbs maybe?)
Maxed out on Deadlift 125 lbs
Maxed out on Overhead Press 60 lbs (tied female record)

Promised Herb we would squeeze in cardio so did a run/walk 2 min on 1 min off ran a total of 10 min/walked almost 10 min-almost a 30 min venture!

Turkey Day!

Thanksgiving, no exercising no dieting today!

I can't jump rope!

very tough today, didn't know if i would finish because I could hardly breathe yikes!
5 rounds:
7x burpees
7x thrusters (held 8lb db each hand, squat on ball, then pressed db overhead as i cam up from squat)
did 5 x then jump rope 100x
finished in like 11minish made pretty decent time until jump rope because i can't jump rope worth a crap, need to practice

Beginner pull-ups

3x
500 m row
21 kb swing (20lbs)
12 "pull ups" not full pull ups, the ones where you swing forward in a C shape, then jump back and over the bar so they are beginner/wussie pull ups!

this was very tough! not sure if i could finish my 3 sets, started off pretty strong (like 4 min) but then got really tired so ended at 14 something minutes

Mt Climbers don't seem THAT tough....

overhead press, maxed out at 55 lbs
then did metcon
5x:
125m row
10 push up +2 mt climbers (rep=1 push up on bench, then 2 mtclimbers per leg)
10 kettle ball swings, 20 lbs

this kicked my ass! finished in little under 12 min, times per set were all over the place, was very winded (as usual!) , tough workout
had to take some breaks-stiff & I was sore next day

Deadlift

did dead lift in several increasing weight increments
up to 125 lbs
started out with just bar, then added 20 lbs several times, then ten towards the end-tried to do 135 but just couldn't lift it, did maintain my form though
also rowed for several minutes, practiced form also but not sure how long or how far-maybe 10 minutes total
did 15 situps, then 10 around 10:45pm at home since I need the practice

Straight Rowing

all rowing
did sequence totaling 17 min
1 min on, 1 min rest, 2min on, 2 min rest and so on
did 9 intervals totals
1-2-3
2-1
2-3
2-1
was tough but i was going too fast instead of pulling slower and harder, need to work on form but either way got my ass kicked so it was good workout

Jerk

10 situps
10 bench dips
10 air squats
4 sets, 4:03
very winded, really had to crank it out on last 2 sets of squats

also practiced "jerk" overhead press/squat with several increasing weight increments-finally have it down i think

beginner's metcon?

just under 16 min
did the following workout:
750M row
20 push press
20 situps

500 M row
15 push press
15 situps

250 M row
10 push press
10 situps

welcome to crossfit, and Cindy

Went to crossfit but it ended up being really bad time to go... seasoned crossfitters were competing doing Cindy of pull ups (5) pushups (10) and squats (15) and you were just supposed to repeat for 20 min-only made it thru 4 or 5 sets, then had to quit because I was so pooped and sore and swore I would never return after this because I couldn't hack it but talked to Carol who reassured me that everyone felt this way at first!

I am a pansy!

First day at cross fit, did some rowing (5 minutes) several leg kick stretches/exercises, work with band around ankles, many lunges and overhead extensions with PVC pipe-felt very tired and winded, did I think 3 sets of 10 of each exercise nonstop