LT #102

1 mile run

Once through for time:
70 Burpees
60 Sit-ups
50 KB Swings (55/35)
40 Pull-ups
30 Tricep dips
20 Calf raises

LT #101 - Cardio

Ran 5k on treadmill

1.65 miles = 15:00 minutes
water break for 2 minutes
1.35 miles = 12:40 minutes

3 miles = 5k = 27:40 minutes = time to beat next time

LT #100 - Thirty Lower

10 minutes each
Run @ 6.7
Stair step @ 70
Pat machine @ 10&10

30 each
Box jumps
Inner outer @ 50&70
Squat thrust with 24lb bar
Calves regular/out/in x2
Kettle bell with machine 7.5 lbs
Abs

New Years Eve 2008

I have been scrapbooking all morning here is a New Year's party page.

Time to Scrapbook

So here is a new page that I made for Christmas 2008. Yep, that's right I am still scrapbooking 2008. I love doing this kind of stuff, I wish I had more time for it.

LT #8 - bozu curls/overhead press

Ran 1.6 miles - 16 minutes
Rowed 1000 meters - 6 minutes

2 sets:
20 bozu curls/overhead press
20 situps

LT#5 - rowing & CRT

Rowed for 10 minutes killer

CRT class after

LT #4 - Filthy 50

Ran 1.7 miles

Filthy 50

For time:
50 Box jump, 24 inch box (couldn't find box)
50 Jumping pull-ups (pull-ups with 70 lbs)
50 Kettlebell swings (20 lbs)
Walking Lunge, 50 steps
50 Knees to elbows (did regular situps)
50 Push press, 45 pounds (used 40 lbs, then 30 lbs)
50 Back extensions
50 Wall ball shots, 20 pound ball (no wall ball)
50 Burpees
50 Double unders (jump rope was too long, bought one at Dick's today)

took me about 3o minutes

LT #3 - Strike!

9:30 class was so intense. It was regular cardio kickboxing mixed with lots of squats and some shoulder work with the bar. I can't believe how hard it is to stay with it for an entire hour.

LT #2 - Tabata

Ran - 1.5 miles

Tabata - pull-ups, push-ups, sit-ups, squats

2 minutes of each

LT #1

Got the tour and ran for 1.5 miles

cfwo #39 row, pull-ups, push press

I wish I remembered the workout from this day. I can't seem to access it on the Crossfit blog.

I think I remember rowing, pull-ups, and maybe a push press.

1000, 750, 500 - rowing

21, 15, 9 - pull-ups

21, 15, 9 - push press 40 lbs

cfwo #38 - overhead squat

Warm up:
Burgener warm up
OHS technique review

3 Rds for time:
TGUs (5 each arm), Walking lunges (5 each leg, holding DB overhead), Slam ball (10)
took me 9 minutes

WOD:
Overhead Squat 3-3-3-3-3 reps

45-45-45-50-55
I could have done another 55 but I tried 60 and failed instead. I need to remember what I learned today. Stay tight and think about pelvic placement (toward wall). Need active shoulders and most importantly don't psych yourself out!

cfwo #37 - Nate

Warm up:
Push press
Good mornings
20 situps
1 minute Double unders (I was doing like 20 in a row!!!)

WOD:“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (8 pull-ups, 8 dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

I think I completed 6 rounds

cfwo #36 - lunge, pull-up, sit-up combo

I need to get to Crossfit more often! I am just wasting my money and getting soft.

Warm Up:
Wall Squats
Push Press
10 Ring Dips
20 Back Extensions
Scorpions

WOD:
Walking lunge 100 ft.21 Pull-ups21 Sit-ups (whined on the red band with my new gloves)
Walking lunge 100 ft.18 Pull-ups18 Sit-ups (purple band for the rest)
Walking lunge 100 ft.15 Pull-ups15 Sit-ups
Walking lunge 100 ft.12 Pull-ups12 Sit-ups
Walking lunge 100 ft.9 Pull-ups9 Sit-ups
Walking Lunge 100 ft.6 Pull-ups6 Sit-ups

Today it took me about 22 minutes...probably because I spent so much time complaining.

compare to 8/26/09

cfwo #35 - Logan, Utah

We did 6 sets of wall ball, clean to press with a weight, and box jumps. It was hard. I blame the elevation.

cfwo #34 - Linda

Warm Up:
Front Squat
Thruster
20 Back Extensions
20 Kettlebell Swings

WOD:
“Linda” – modified due to no benches
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (95 lbs)
Strict Press: 1/2 bodyweight(35 lbs)
Clean: 3/4 body weight(53 lbs)
Set up three bars and storm through for time.

I hated this....so hard! The entire workout took 43 minutes for me.

cfwo #33 - Tabata

Warm Up:
Squat Clean progression
Thruster
10 Dumbbell Snatch (5 each arm)
50 Double Unders (getting so much better)

WOD:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

score = 297....This was hard as hell but such a good workout.....next time don't stop to write down score until the end of the exercise.

cfwo #32 - Max Push Press

Warm Up:
Overhead Squats
Burgener Warm Up
Push Press review
10 Band Assisted Muscle Ups

WOD:Push Press 1-1-1-1-1-1-1 reps.

75-75-80-80-80-80-80

Wow this really sucked. I tried 85 for the last two and I dropped the weight like four times. Not fun.

cfwo #31 - fight gone bad

Warm Up:
Thruster
Sumo Deadlift High Pull
Push Press
20 Sit Ups
20 Walking lunges

WOD:“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (12 lbs)
Sumo deadlift high-pull, 75 pounds (Reps) (maybe 35 lbs-ish)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps) (55 lbs)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.........I think I got 182 points. I can't remember!!