dead lifts and pushups

10 rounds w/ 65lb.

Time: 12.13

Pull-ups

Made it to 11 in one minute, then completed one round of 12 and stopped.

15, 12, 9

Assisted pull-ups (modified from weighted)

55lb. thrusters (I was jumping :0)

Time: 5.19

800 run, burpies, sdhp

3 rounds

Time: 22.58

7 rounds of 7

Time: 23.48

25lb. kb
45lb. thrusters
95lb. dl

SDHP, Front Squat, Sit-ups, Box jumps

Five rounds for time of:


Row 250 meters (Subbed 25lb SDHP)
135 pound Front squat, 10 reps (Subbed 65 lbs)
15 GHD Sit-ups (Subbed regular Sit-ups)
20 Box jumps, 24 inch box

Time 16:01

Split Jerk

1-1-1-1-1-1-1 reps

55
60
65
70
75
80
85

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (Subbed 75lbs)
Bench press: body weight(Subbed 65lbs)
Clean: 3/4 body weight(Subbed 55 lbs)

Set up three bars and storm through for time.

Time 18:24

Thruster, Hang Powercleans, Sumo Deadlift High-pull

Complete as many rounds as possible in 20 minutes of:


95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

11 rounds

Don't know the weight she used.

Daniel

Push Press, Kettle Bells

45lb., 35lb.

Time: 13.57

Burpies, Box Jumps, Toe 2 Bar

Time: 30.09

Repeat Run

20 sec. on 40 sec. off for 15 minutes

Distance: 1635m

Yeah! I made it past a mile. Thank you Daniel.

Reverse Pull-ups, Push-ups, Squats

3-6-9 in 20 minutes

Total: 13 rounds

Lunges

400m

Time: 16.46

Rope Climb, Dips, Squats

3 Rounds:

Ladder Climb 5x
21 Dips
50 Squats

On my first ladder climb I tried to use all arm strength to pull myself up each rung. Then, I switched to climbing up and down as fast as I could thinking that was sufficient for a workout.

Time: 10.42

Next Goal: Under 10 min.

Run 20 seconds Rest 40 15x

I ran 1500m.

I would like to repeat this workout soon and see if I can push myself to run a mile.

Wall-Ball & Squat Snatch

3 rounds

First round, 45lb. bar, second two rounds, training bar, and 10 lb. wall ball.

Time: 14:45

sit-ups & side jumps

Time: 9:22

Squat Snatch Thrusters & Chest to Bar Pull-ups

5x with 55lbs.

Felt good about the squat snatch Thrusters. The pull-ups were definitely burning my calories!

Time: 8.18

400m run & 25 burpies

6x

I started to finish after three rounds...oops. Definitely lost momentum and motivation. Got a 30-60 sec. break and started my last set of 3. At least I was under 30 min. Pay better attention next time.

Time: 28.55

30 Squat Cleans

55 lbs.

Time: 7.09

Angie

pull-ups, sit ups, squats, push ups 100 each

Time: 23.09

I did girl push-ups and used a table for pull-ups

400m Runs

6x in 20 min.

1.50
1.26
1.31
1.23
1.29
1.43

Temp. in OK was102*

Fight Gone Bad

Wall Ball: 30, 24, 27
SDHP 25, 20, 24
Box Jump 20, 21, 24
Push Press 21, 23, 20
Burpies 12, 12, 12

Cruise Workouts

Daniel had some good workouts that he made up for us while we were on the big boat. He tried to use a "cross-fit" style.

The first day I did 150 burpies as fast as I could. I did them under 15 minutes.

The next day I ran 3 miles around the track.

The last day I did 25 lb.--snatch, push-press for five rounds and finished with some sit-ups. I don't remeber my time.

Pull-ups, Dips, Sit-ups

I think I finished this workout in 26.33. It's been too long. I did all but one round of dips with my feet off the ground in a harder postion. The last round I switched to chair dips.

Lunges, Pull-ups, Sit-ups

Finished 6 rounds in 14:56.

115 lb. Deadlifts, Hand-stand Push-ups

Five Rounds of Five.

I did my hand-stand push-ups different today. My body was vertical like normal, but my legs were further back on a box instead of the wall. This was more difficult than the way I usually do them--like a push-up with my feet elevated.

Time: 11.11

80x Jump Rope, 30 Box Jumps, 25lb. Kettle Bells 20x

Five Rounds

Time: 15.14

Time: 10.11

Three rounds for time of:


20/25/25 pound dumbbell Thruster, 15 reps

30 GHD situps

5x--800m run, 3 rope climbs, 25 regular push-ups

This was (in my opinion) the toughest crossfit workout I've ever done! I finished in 47:07 and kept trying to encourage myself the whole time thinking...I am not sawing off my arm right now. Yesterday, I watched the Today Show interview Jon Metz after he got his arm stuck in his furnace.

Overhead walking lunges, Burpees

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet (subbed with the training bar, 35lbs)
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Time - 14:48

Slow on the first two.  They kind of seemed like a warm-up.  Went much faster on the last three.  Need to start faster next time.

Overhead Squat

1-1-1-1-1-1-1 reps

Warmed up and practiced form with bar.  Focused mainly of stability and getting deep.

Counted a bunch of tries and reps as warm-up
45
45
45
50
50
60
65
70(f) Did not get to parallel.  Close but no cigar.

100m Sprints 10x

1. 16.74
2. 17.35
3. 16.66--fastest (I figured out how to run them)
4. 16.92
5. 17.22
6. 17.26
7. 17.92
8. 17.47
9. 18.09--slowest
10. 17.55

Average Time: 17.32

Wall Ball & SDLHP

30 lb. training bar

12 lb. wall ball

200
50
100
35
50
20

Time: 24:10

SDHP, Bench Press

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Subbed SDHPs with a 35lb curl bar for rows 10meters = 1 row
Subbed 45lb bar for body weight bench press

Time-19:57

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Time: 6:22

Used a 45lb bar and went with power cleans.  Ring dips were assisted with toes on a box like an incline bench would be set up to help with pull-ups. 

Deadlift Progression of Five Sets

Thanks to my crossfit friends for pushing me I am becoming more focused on my workout times and lifts! Today, I thought I was going to start out my deadlifts with 75-85-95. But, after being honest with myself (and Daniel) I used those sets of 5 as warm-up and started at 105, instead. I felt much more confident after lifting 145lbs. for my final set and I'm ready to see what my max will be! And, by the way, I need to repeat yesterday's workout after watching Daniel. I could have pushed myself harder on the body squats. I'm getting there.

Five sets of 105-115-125-135-145

Pull-ups, Push-ups & Body Squats

Time: 11:31

I did jumping pull-ups and modified to 3-6-9.

Front Squats, Pull-ups & Tuck Jumps

5 rounds + 4 front squats in 12 min.

I did assisted pull-ups with Daniel as my partner and focused on using my upper body.

I used 75 lbs. for front squats.

I did not have a jump rope so I did 20 tuck jumps in a row each round.

Northwest Regional Event #4

30 burpies
30 35lb. thrusters
3 rope climbs
30 25lb. kettle bells

20 burpies
20 45lb. thrusters
2 rope climbs
20 25lb. kettle bells

10 burpies
10 45lb. thrusters
1 rope climb
10 25lb. kettle bells

Time: 18:40

South Central Regional Event 4

10 Muscle-ups (modified)

15 Handstand push-ups (modified)

45 pound Squat clean, 20 reps

Run 550 meters



Time: 6:40

This workout felt strange to me. I should have done more muscle-ups on the rings, but I didn't know what to expect for the first time. I could have done 5 more hand-stand push-ups. The weight for squat cleans was just right for me. I will try this one again later.

Northeast Regional Event 1

Three rounds, 21-15- and 9 reps, for time of:

135 pound Overhead squat (45lbs instead)
Chest to bar pull-ups (put legs on bench and pulled chest to bar)

Time 5:02

May go to pull-ups using the top of a bench like Amanda next time

"Randy"

75 pound Power snatch, 75 reps for time.

Used the curl bar which is about 25lbs.

Time 4:24

Did this one back in July of 09 with the training bar and which probably weighs about 35lbs and time was 9:04.  The weight was a little less but still cut the time in less than half.  Main difference is exploding up with the weight instead of just lifting it.

800s

Run 4 800 for time

3:53
3:17
3:24
3:24

Took the first one on as more of a warm up for the other three.

Total Time: 13:18

7 Rounds, 7 Sets, 7 Hand-stand Push-ups, Thrusters, Knee 2 Elbows, Dead-lifts, Burpies, Kettle bells, & Pull-ups

Time: 28:38


modified hand-stand push-ups, 45 lb. thrusters, 105/95 lb. dead-lifts (2 r. then 5r.), 35/30lb. kettle bells (1r.then 6r.), pull-ups with box.

Hand-stand push-ups, Dead-lifts, Box Jumps, Pull-ups, Wall Ball, Tuck Jumps, 400 meter Run

Time: 11:28

I was surprised at how fast I flew through the dead-lifts. I modified to 95lbs. Also, I only did 60 tuck jumps. I could have done 30 double unders instead. Pull-ups were ok. I held my feet on the bench to make my body more vertical. I was literally jumping off the ground with the yellow wall ball. I think it was 10 or 12 lbs.

21-15-9

Yesterday, I did three rounds of lunges, leg lifts (lying on your back), and modified handstand push-ups.

Time: 5:32

L-Sits, Goodmornings, Abmats, & Backextentions

19:05 min.

This is the first time I did this workout. I modified my l-sits to tuck sits and did 30 reps of sit-ups and 15 back ext. Next time I will try 30 sec. l-sits to progress.