march WOD's

3.1.2010

3-2-1-1-1 snatch

"annie"

50-40-30-20-10

double unders

sit-ups

10:48

3.2.2010

clean and jerk

82 lbs

3 rounds:

400m run

21 kettlebell swings (25 lbs)

8 pull-ups

7:51

3.3.2010

100 wall balls (6 lbs) 

+ 5 burpees at each min

7:31

3.8.2010

3-3-3 thrusters (42 lbs)

"fran"

21-15-9

thrusters (42 lbs)

pull-ups (1st rd no band)

9:43

3.10.2010

5x max ring dips (small band)

20/15/15/15/15

tabata sprints

tabata sit-ups (14)

3.11.2010

1-1-1-1 snatch

"the doctor"

5 rounds:

3 snatch (42 lbs)

10 burpees

5:55

3.22.2010

4 rounds:

10 overhead squats (42 lbs)

10 push-ups

6:20

1 minute max box jumps= 35

3.29.2010

5-5-5 clean dead lift

97 lbs

5-5-5-5-5 back squat

82 lbs

tabata row

809m

3.30.2010

1-1-1-1-1 power clean + clean + jerk

62 lbs

4 rounds:

6 pull-ups

20 box jumps

5:49

3.31.2010

3-3-3-3 over head squat w/ 3 sec hold @ bottom

42 lbs

3 rounds:

50 double unders

25 back extensions

10 turkish git-ups

11:05

february WOD's

2.8.2010

"the bear"

5 rounds of:

power clean, front squat, push press, back squat, push press, x7

42 lbs

2.10.2010

2x max dead hang pull-ups: 12, 11

"michael"

3 rounds:

800m run

50 sit-ups

50 back extensions

16:47

2.15.2010

1-1-1-1-1-1 tall snatch

42 lbs

10-8-6-4-2

overhead squat (32 lbs)

burpees

sit-ups

5:57

2.18.2010

1-1-1-1-1-1-1 power clean & jerk

87 lbs

team WOD

4 rounds:

200m row

max knees-to-elbows while partner is rowing (15/11/10/11)

2.19.2010

jeremy's dirty 30

30 dead lift (93 lbs)

30 pull-ups

30 hammer swings

30 lunges

30 double unders

30 sit-ups

10:02

2.22.2010

1-1-1-1-1 press

62 lbs

AMRAP in 8 mins:

9 dumbbell push press (10 lbs)

6 back extensions

3 jumping squats

2.23.2010

3-3-3-3-3 power clean

77 lbs

7 rounds:

7 power cleans (42 lbs)

7 box jumps

6:58

2.24.2010

3-2-1-1-1 snatch

52 lbs

50 kettlebell swings (25 lbs)

40 double unders

30 wall balls (8 lbs)

20 pull-ups (small band)

10 power snatch (32 lbs)

8:02

2.26.2010

team WOD

300m run

max pull-ups (15, no band)

300m run

max burpees (15)

300m run

max thrusters (22)

the 'rents request the honor of your presence...

+ i've been exceedingly productive at work this week. wedding invitations are DONE. we have our first rsvp's! and... it's almost the weekend!!

this week at work has been CRAZY, and that's about all i want to say about that. i have a feeling there will be a lot more of these to come.

every night donny and i have been slaving over stuffing, labeling, and stamping wedding invites. that has pretty much been my life this week outside of work and CF. that, and preparing for donny's birthday this weekend. nothing big, just shopping for his presents and racking my brain to try and remember the dessert that i apparently promised to make for him yet have no recollection of. and now for the really fun part of my week, CF...

CrossFit 9.28.09

warm-up

3 sets of:

10 box jumps

10 kettle bells

strength

3-3-3-3-3 front squat

weight= 62 lbs

WOD

100 pukees (burpees)

time= 10:52

my goal for this was under 11 mins, and i made it. it wasn't pretty. and it most definitely wasn't fun. in fact, i'd rate it the second most difficult workout i've done to date. i got through it though, and that's reason to celebrate.

CrossFit 9.29.09

warm-up

3 sets of:

10 push ups

10 sit ups

10 squats

strength

3-3-3-3-3 dead lift

weight= 86 lbs

WOD

8 100m sprints

times= 11/11/11/11/11/11/12/12

exhausting, but good. i had the strongest times of any of the females, and it felt good to finally not be the weakest at something. amazing how much harder each sprint was than the previous, how quickly our muscles fatigue. 

CrossFit 10.1.09

warm-up

250m row

3x 5 body rows

strength

1-1-1-1-1 clean and jerk

weight= 62 lbs

WOD

5 rounds of:

30 sec cleans (42 lbs)

30 sec box jumps

1 min rest

reps per round:

5cleans/10boxjumps

6cleans/9boxjumps

7cleans/9boxjumps

7cleans/10boxjumps

6cleans/9boxjumps

sweaty. much harder than it at first sounded. but i felt good and WILL make my 4x/week goal!