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.