W.O.D 4/26/09

Rest Day

W.O.D 4/25/09

Team "Cindy"

AMRAP in 20 min of:

5 Pull ups
10 Push ups
15 Squats

Megan and I were about 8 squats away from 19 rounds!!!

W.O.D 4/24/09

"Stroke Out"

8rds of:

1 minute of rowing for distance
1 minute of rest

312m
253
279
281
240
218
272
276

W.O.D 4/23/09

21-15-9 reps for time of:

Over head squats
Sumo dead lift high pulls
65lb

12:58

W.O.D 4/22/09

"Annie"

Jump Rope-100-80-60-40-20 reps
Sit ups-50-40-30-20-10 reps

For time-11:41

W.O.D 4/21/09

"Tabata Something Else..."

Tabata Pull ups
Box Jumps
Push ups
Sit ups
Squats

W.O.D 4/20/09

For time-

2k Row and then:
3rds of: 400m run
5 clean and jerks 95lb
20 box jumps

W.O.D 4/19/09

Rest Day

W.O.D 4/18/09

Team workout:

50 reps-200m run-40 reps-200m run-30 reps-200m run-20 reps-200m run-10 reps-200m run -5 reps:

16lb wall ball
Burpees
Sit ups

One person needs to be working continuously while the other rests, only one person can be working at a time.

Megan and I as a team took 40:13 to complete this workout.

W.O.D 4/17/09

"Elizabeth"

21-15-9 reps of:

80lb squat clean
Ring Dips

For time

21:__

W.O.D. 4/16/09

Rest Day

W.O.D 4/15/09

AMRAP in 20 min of:

10 Thrusters 70lb
10 Pull ups

8?

W.O.D 4/14/09

"Christine"

For time:

3rds- 500m row
12/155lb dead lift
21/20 inch box jumps

21:56

W.O.D 4/13/09

Max Stair Climbs in 10 min:

6

We ran the stairs at the football stadium at Dixie State.

Rest Day 4/12/09

Happy Easter!

W.O.D 4/11/09

"Angie"

For time:

100 pull ups (assisted, gray band)
100 push ups
100 sit ups
100 squats

37:__


Wow this workout was CRAZY! I don't think that I have ever sweat so much in my life. This workout sounds a little harder than I think it is. I like this workout way more than a few others that come to mind (Kelly, Karen). It was really difficult to go from pull ups to push up because your arms don't want to work anymore! I was really happy with myself after this workout because I told myself that I wanted to get it done under 40 minutes and I did. I was also really excited that I was able to get through the pull ups as fast as I did. Jens thinks that they were too easy for me, so now I have use a smaller resistance band. Heaven forbid anything in CrossFit be too easy or easy at all! Oh well, I guess its a good thing, whatever....

W.O.D

"Grace"

For time:

30 Clean and Jerks (115 lbs)

10:11

This was my first time doing clean and jerks and it was tough. I liked it though, I am glad that I was able to lift as much weight as I did. I'm only 20 lbs away from what the boys do. I think that once I can get my form perfect I will be able to lift more and do it faster. My trainer Jens did this one for the second time today and he did it with 135lbs in 3:21! He is my hero! Go JENS!!

4/9/09

Rest Day

W.O.D 4/8/09

"Fight Gone Bad"

3 rounds of:

1 min row (number of calories)

1 min wall balls /20 lbs (# of reps)

1 min sumo dead lift high pull/75 lbs (# of reps)

1 min box jumps/ 20" (# of reps)

1 min push press/75 lbs (# of reps)

1 min rest

Total score of all reps for all three rounds: 168

This workout is my favorite so far.  The reason that I think I like this one so much is that it plays to my strengths.  I got the most number of reps on the push press and wall balls (surprised? me too!).  I have good strength and this workout has a lot to do with that.  I will be able to get a higher score when I improve on my endurance. 

W.O.D 4/7/09

As many rounds as possible in 20 min of:

Assisted Pull Ups (15)

Wheel Barrels 

My brother Michael and I did this as a team and we were able to get 6 rounds done.

W.O.D

"Kelly"

5 rounds for time:

400m run

30 box jumps 20"

30 wall balls 16lb

69:40

This was by far the most difficult workout that I have done so far.  This is really three workouts in one.  This was 69 minutes of metabolic hell!  Running and wall balls together is just not cool.  One good thing about this was that I was able to do it with my brother Michael and he really helped to keep me going and not give up.  He could have had a better time but he hung back and helped me through it.  I hope that I do not have to do this one again for a very long time.  I really hate that fact that it took me as long to do it as it did.  I thought that with three days of rest I would be ready for anything, not so much!  This workout really focused on my weaknesses, running and wall balls.  But I guess that you never get better at anything without repetition!  There is one thing that I am proud of, I increased the weight of the wall ball by four pounds.

Rest Day 4/4/09

We worked on the new gym and got a bunch of stuff done.

Rest Day 4/3/09

This was Lora's birthday so we all took the day off, thanks Lora!  Happy Birthday!

W.O.D

"Heart Stopper"

As many rounds as possible in 20 minutes of:

250m row (damper set at 10)

10 Burpees 

5 rounds

I did this workout with Adam, he did burpees while I rowed and then we switched.  This was a great workout!  It kicked my butt!  I was really happy with how well I was able to do the burpees.  I was able to do five in row without stopping which is awesome for me.  I was just hopping to get 4 rounds in, so to have gotten 5 is great.  I am really pleased with how well I did today.

W.O.D

Pull Ups

Do one pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute, and so on until you can no longer complete the required pull ups.  

9 the first round and 8 the second round using a gray assistance band.

I am finding that pull ups are really the only thing that I cannot do, and it is really frustrating.  I do all the other parts of CrossFit relatively well but struggle with pull ups.  I know that when I can do an unassisted full body weight pull up, I will have really accomplished something great. One day I would like the numbers in this workout to be in the 30's.  I think that next time pull ups come up in a workout I will use a band that has a lower resistance, that way I can work on building my arm and shoulder strength a little quicker.