Thurs., May 30, 2013

Warm-up:

5 min. Bike

20 Hanging Shrugs

Roll Back to Hurdles

20 OH Squats with PVC

Shoulder Mob.

Inchworm to fireplace, then Lunges with Twist back

WOD:

2013 CrossFit Games Regional Event 5

21-15-9 reps for time of:

315 pound Deadlift

 30” Box Jump

CW - 125#, 18" box, 11:03 (had to go up and down stairs each time for box jumps), so time was probably more like 9:03

LW - 100#, 14" box, 10:40

Cool Down:

CW- jump rope

LW - 25 DU's, 25 Atomic Sit-ups

Comments:

A good workout. This is the most weight both of us have dead lifted for this many reps. Craig did 115# last time, and I did 95# last time (5/8/13), so I am pleased with that.I found it tough to keep my grip sometimes - had to break it up either because of my weakening grip or shaking legs!!

Wed., May 29, 2013

Warm-up:

5 min. Bike

Lunges with twist and Good Morning

3 rounds of:

       10 OHS with PVC

       10 Hurdle Hops

       10 Thrusters (bar)

WOD:

“Helen”

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CW: 14:57, regular KBS

LW: 16:37, regular KBS, supine pull-ups

Cool Down:

CW - jump roping

LW - 25 DU's, 25 Atomic Sit-ups, practice pull-ups in garage

Fri., May 24, 2013

Warm-up:

5 min. Bike
LSS
20 Sit-ups
E & S
Mtn. Climbers (10 in, 10 out)
20 Push-ups
Walking Lunges with Twist & GM (to wall and back)
20 KB Swings 

WOD:

2013 CrossFit Games Regional Event 2

Complete the following in 7 minutes: 3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

CW - curling bar (3 reps), bar (7 reps), 50# (2 reps)

LW - bar (4 reps), 50# (10 reps)

Cool Down:

CW - Jump roping

LW - Practice pull-ups

Comments:

OHS are difficult for us, but i was happy to finally do a bit more weight than just the bar. I don't think I am getting down to parallel, but I will keep working on it.

Thurs., May 23, 2013

Warm-up:

5 min. Bike
Wall Hurdles
Walking Lunge with Twist and GM (there and back)
10 Full Squat Box Jump
Quad. Leg Series
20 max height Wall Balls (I finally used the reg. ball - lighter one - not the baby one!)

WOD:

“Breham”

For time:
15 foot Rope climb, 10 ascents  10 Pull-ups
225 pound Back squat, 20 reps
30 Handstand push-ups (pike push-ups from bench)
Bike 40 calories

CW - 12:13, 115 # Back Squats, 2 mile ride

LW - 10:04, 95# Back Squats, 43 calorie ride (about 1.5 mi.)

Cool Down:

CW - Jump roping

LW- 25 DU's, 25 Atomic Sit-ups

Comments:

I was so sore today - biceps killing me after last two workouts. On a funny note, while I was doing my back squats, Holden jumped up on the back of my shoulders - right on top of the bar- and stayed there for several squats until jumping up onto a pipe in the ceiling! Good grief! Guess that means I back squatted a little over 100# on a few of them!

Wed., May 22, 2013

Warm-up:

5 in. Bike
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups

WOD:

2013 CrossFit Games Regional Workout 1

“Jackie”

1000 meter row/6 min. bike (we did bike)
45 pound Thruster, 50 reps
30 pull-ups (we did supine pull-ups)

CW: 14:22, LW: 14.16

Cool Down:

CW - run

LW - work on kipping pull-ups

Comments:

Tiring but good.

Tues., May 21, 2013

Warm-up:

5 min. Bike

Mtn. Climbers x 20

Walking Lunge w/ Twist and GM
10 Burpee Broad Jumps

WOD:

13.2 Open
10 min. AMRAP

5 Shoulder to Overhead (115/75)
10 Deadlifts
15 Box Jumps (24/20)

LW - 65# on lifts, and did step down box jumps (like they had us do at 8th Day for this WOD)

LW - 4 rds. plus 5 Shoulder to Overheads and 8 Deadlifts 

Cool Down:

25 DU's

25 Sit-ups

Worked on Pull-ups in garage

Comments:

Last time I did this (3/19/13), I did 6 rds, plus 2 Shoulder to Overheads (45# Shoulder to Overhead, 65# Deadlifts, 14" box). I know I didn't do as many rounds this time, but I was still happy because I went from 45# Shoulder to Overheads to 65#. I would rather do fewer rounds, but with more weight. And I am still not at the prescribed weight for this WOD (but getting there).

Mon., May 20, 2013

Warm-Up:

2 min. Bike (50%)
20 Air Squats
15 Push-ups
10 Pull-ups
2 min. Bike (70%)
20 Shoulder Press (bar)
20 Speed Line Hops
2 min. Bike (90%)
20 Air Squats

WOD:

“Kelly”

Five rounds for time of:

Run 400 meters (1/4 mi.)
30 Box jump, 24 inch box (my box is lower than this)
30 Wall ball shots, 20 pound ball (I did 12#)

LW - 40:55

Cool Down:

Collapsed on lawn.

Comments:

Wow, my time is probably the worst in the history of CF, but to be honest, I am just thrilled I finished this WOD. This was brutal (at least for me). It was a very hot and humid morning, especially for GR, so I felt hot and tired before I even began. I think I had more breaks than the actual exercises during the workout, but that's OK. I finished!

Sun., May 19, 2013 (Craig only)

Warm-up:

2 mile ride

Shoulder Mob.

45# Push Press (x 20)

Full Ext. Box Jumps with step down (x 10)

WOD:

Overhead Squat 3-3-3-3-3 reps

CW - did bar (could only do body bar one month ago for this exact same WOD)

Cool Down:

Jump Rope

Sat., May 18, 2013

Warm-up:

5 min. Cardio
Mtn. Climbers x 20

Walking Lunge w/ Twist and GM
10 Burpee Broad Jumps

WOD:

13.2 Open
10 min. AMRAP

5 Shoulder to Overhead (115/75)
10 Deadlifts
15 Box Jumps (24/20)

CW - did 6 rds. (85 #, 20") on 3/18/13, did 4 sets @ 85# on 5/18/13 (had to run up and down the basement stairs to do the box jumps)

Cool Down:

Jump Rope

Fri., May 17, 2013 (Craig only)

Warm-up:
5 min. Cardio
20 Push-ups
20 Sit-ups
Quad Leg series
Lunge with Twist, down
Lunge with GM, back
Hurdle Walkover with PVC (2 times through)
Shoulder Mobility

WOD:

Clean and Jerk 1-1-1-1-1-1-1 reps

CW - 105#

Cool Down:

Craig did a record 100 single jumpropes in a row!

Thurs., May 16, 2013

Warm-up:

5 min. Cardio
10 Burpee Broad Jumps
RB2H
2 Rounds of:
    10 Push-ups
    10 Ball Slams
    10 Box Jumps

WOD:

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

CW - 45, 65, 65, 80, 90

LW - 45, 50, 55, 60, 65

Cool Down:

Pull-ups

DU's

Comments:

This was a different type of WOD - we obviously could have lifted more weight on the deadlifts, for instance, but couldn't have done that weight for the hang cleans or push presses. Anyway, I was very pleased with my weights. I think that is the most I have ever done for push presses. Tiring, but good.

Wed., May 15, 2013

Warm-up:
2 min. row/run
LSS
RB2H (roll back hurdles)
2 min. row/bike
Walking lunges with GM/ Toy Soldier back
20 Presses (bar)
20 Prone Extensions
30 Hurdle Hops
Shoulder Mobility

WOD:

“Michael”

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

CW - 32:38 (ran, did Superman's instead of Back Extensions)

LW - 37:14 (rode bike for 6 mins. each round, instead of running, and did Back Extensions over big blue ball with legs hooked under pool table)

Cool Down:

CW - DU's

LW - attempted  pull-ups

Comments:

This was a tough workout. I t seemed to take forever. My abs will be sore for days.

Tues., May 14, 2013

Warm-up:
5 min. Bike
LSS and Prone Extensions
Walking Lunges with GM
2 x 10 KB SDHP/ OHS (PVC)
Double leg hops forward (down)
Double leg hops backward (back)

WOD:

“Nancy”

5 rounds for time of:

400 meter run (to intersection of Cambridge and Alexander and back)
95 pound Overhead squat, 15 reps

CW - run times: 2:08, 2:15, 2:11, 2:11, 2:05 (did not time entire workout). Used body bar for OHS.

LW - did bike for 3 mins. each time (instead of run), used  bar  (45#) for OHS. Total time: 24:32

Cool Down:

CW - DU's

LW - walk to gaslight Village with Debi Ankney

Mon., May 13, 2013

Warm-up:
3 min. Bike (50%)
E & S
20 Air Squats
10 Push-ups
2 min. Bike (70%)
20 Hang Shrugs
20 Air Squats
10 Push-ups
1 min. Bike  (90%)
20 Pull-ups

WOD:

21-15-9 reps for time of:

Handstand push-ups (we did pike push-ups off of bench)
Pull-ups (we did supine pull-ups)

CW - 8:15, LW - 8:08

Cool Down:

Practiced handstands against wall

DU's

Comments:

I found this WOD more tiring than I had expected. I would love to think that someday we could do actual HSPU's and kipping pull-ups using our soon-to-be-installed pull-up bar in the garage!

Fri., May 10, 2013

Warm-up:

2 min. Bike (50%)
30 Air Squats
20 Push-ups
Inch Worm with Push-up (there and back)
2 min. Bike (70%)
30 OHS (PVC)
20 Sit-ups
10 Pull-ups
Burpee Broad Jumps (10)

WOD:

Front Squat 10-10-10-10-10 reps

CW - 85, 85, 85, 85, 95

LW - 65, 65, 65, 75, 85

Cool Down:

CW - .8 mile Run

LW - 30 Box Jumps, DU's

Comments:

It's FRIDAY!! A good workout. The warm-up was very tiring! Each of my sets of 10 Front Squats was unbroken. I was happy I did one set at 85. Next time, I hope to start at 75, or maybe even 85.

Thus., May 9, 2013

Warm-up:

5 min. Bike

Leg stretches against wall

Lunges with twist and GM (there and back)

Mountain Climbers (2 x 10)25 Air Squats25 OHS with PVC

WOD:

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds
Ring dips  Push-ups (we can't do ring dips)

CW - 95#

LW - 55#, 60#, 65#

Cool Down:

DU's 

10 Box Jumps

Stretches

Comments:

Craig said his form wasn't very good (he wondered if it was too much weight).

It went OK for me, but it took me a long time (probably too long). I just found it very tiring!

Wed., May 8, 2013

Warm-up:

5 min. Bike
Lunges with twist and Good Morning
3 rounds of:
       10 OHS with PVC
       10 Speed Hurdles (6")
       10 Wall Ball

WOD:

Deadlift 3-3-3-3-3 reps

CW: 130#

LW: 95# (x2), 105# (x2), 110# (x1)

Cool Down:

DU's (CW)

Run 1 mile (LW)

Comments:

Good workout. I was happy with my deadlifts - that is the most I have lifted in deadlift reps before.

Tues., May 7, 2013

Warm-up:

5 min. Bike
E & S
20 Push Press (bar)
20 Hurdle Hops

WOD:

‘Chipper’

100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats (PVC)
50 Sit-ups

CW - 19:20, LW - 16:37

Comments:

We eliminated the Rope Climb and L-Pull-Ups from the prescribed WOD (and I am sure if Brad did this WOD, with everything in it, he would still smoke us!).

It was a good workout - not sure how Craig did it after the incredibly exhausting work he did this past weekend in TC.

Sat., May 5, 2013 (Craig - cottage)

WOD:

10 Rounds for Time of:

10 Push-ups
10 Sit-ups
10 Air Squats
5 Burpees

CW - 19:12

Comments:

He did this before going out and working all day around the cottage! And I was at a bridal shower in GR eating delicious food!

Fri., May 3, 2013

Warm-up:

5 min. Bike

E & S

Lunges with twist

10 Pull-ups

10 Burpee Broadjumps

10 Push-ups

20 Hurdle Hops

WOD:  

AMRAP in 10 Mins.

3 Hand Stand Push-ups (we did pike position from the box or bench)

6 Pistols (getting down to box or bench)

18 Double Unders  (Craig did 36 singles per round, I did 27 singles and 9 DU's per round)

CW - 7 Rds. plus 3 

LW - 5 Rds. plus 14 DU's (21 singles and 7 DU's)

Cool Down:

50 Atomic Sit-ups

Waterboard Quad Stretches

Comments:

Not sure why I was so pathetic this morning. My rear end actually felt better than it has in months (maybe because of the steroids I started yesterday??).

Thurs., May 2, 2013

Warm-up:

2 min. Bike at 50%

10 Air Squats

10 Push-ups

2 min. Bike at 75%

20 Happy Russians

15 Push-ups

2 min. Bike at 95%  

20 Overhead Squats with PVC

20 Hurdle Hops

WOD:

“Klepto”

4 rounds for time of:

27 Box jumps, 24” box

20 Burpees

11 Squat cleans, 145 pounds

CW - 31:30 (33:30 less the 2 mins. required to walk up and down the basement stairs and out to the garage to his box),  65# Squat Cleans

LW- 31:42, 45# Squat Cleans

Cool Down:

Lie flat on floor

Comments:

This was a TOUGH workout! I can't stop sweating.I plan to take some time off from working out (because of my rear end pain), but not until after I finish the 6 day course of steroids my doctor prescribed. I will be going to TC in 10 days for almost a week with Mom, so I think I will take that time as my off-time.

Wed., May 1, 2013

Warm-up:

5 min. Bike

E & S

Inchworm with Push-up to post, then Reverse Lunge with Good Morning

20 Thrusters with bar

10 Kettle Bell Swings

WOD:

Overhead Squat 1-1-1-1-1-1-1 reps

CW and LW - we used the bar for all 7, then the curling bar and also the PVC. Needless to say, our squats got deeper the lighter the weight.

Cool Down:

DU's (both)
50 Atomic Sit-ups (LW)
Run (CW)

Comments:

We obviously didn't feel like we had a challenging workout this morning, as we aren't good with OHS's. But little by little we hope to get there. It was actually nice to have a lighter workout mid-week.