CrossFit Journal 3/27

WORKOUT:
21 Hanging Squat Cleans (95lbs)
21 Ring Dips
200M Run
200 single under jump ropes
15  Hanging Squat Cleans
15 Ring Dips
200M Run
200 single Jump ropes
9  Hanging squat clean
9 ring dips
200M run
200 Single under jump ropes

TIME: 16:45

Challenge: How Many Burpess during the song "Let the Bodies hit the floor
 - These were my 1st 5 Burpees: - Got 25 More After these

Burpee Backflips

CrossFit Jounal 3/26

1 Rep Max Back Squat:  @ 305lbs - Felt OK - but definitely not where I need to be.  Still need to strengthen my back and leg muscles after my car accident and rehab last Feb.  (That is not me... I wish!)
















Workout: 

BOX JUMPS (24") and Ab Matt Situps
 - 50 Reps
 - 40 Reps
 - 30 Reps
 - 20 Rpes
 - 10 Reps

TIME: 15:35





 - We then did BIG BOY Tire Flips!

CrossFit Workouts - Journaling update

Monday 3/11
70% Max Front Squat (185lbs) OTM for 5 Min - 3 Reps each min

21 x Wall Balls - Pull Ups - Box Jumps (30") KB Swings (53lb)
15 x Wall Balls - Pull Ups - Box Jumps (30") KB Swings (53lb)
9 x Wall Balls - Pull Ups - Box Jumps (30") KB Swings (53lb)
TIME: 10:43

Tuesday 3/12
4 Rounds for Time:   400M Run
                                15 Sec L-Sit
                                10 x Deadlift (225lbs)
TIME: 14:51

Thursday 3/14
Max Height Box jump (1-step)  = 48"
10 Min - AMRAP
 - 5 x Overhead Press (115lbs)
 - 10 x Deadlift (115lbs)
 - 15 x Box Jump (30")
6-Rounds (felt I could have done more... :( )

Friday 3/15
Ladder 1,2,3...15
Burpee, Wall Ball, Ab Matt Sit Up
TIME: 24:04 - KILLED IT!

Tuesday 3/19
1 Rep Max Hang Clean: 185lbs
 6 Rounds: 1 x Rope Climb
                 5 x Clean and Jerk (135lbs)
Got through 2 Rounds of Rope and then Just Clean and Jerk to finish
TIME: 10:43

Wednesday 3/20
1 Min Max Reps: - 4 ROUNDS!
 - Pull Ups
 - KB Sumo Deadlift High Pull (53lbs)
 - Double Unders
 - Row (Calories)

ROUND     1        2         3         4
PullUps       30     25      11      11
KB Sumo    30     25      20      24
D/Unders    14     14      20      16
Row Cal.     14     14      14      16
TOTAL:   298

Thursday 3/21
1 Rep Max Overhead Press = 205lbs
3 ROUNDS for time
 - 20 x Overhead Press (95lbs)
 - 20 x Burpees
 - 20 x Toes to Bar
TIME: 14:05

Workout Monday 10-10-11

Just needed to get out and Stretch the Legs.

Ran 1.25 miles in just under 10 min.

Felt good to go hard for 10 min. straight.

Need a Long Run this week before Sat to reach my 12 mile per week goal.

Heading out Wed. for a good 3-4 miler.

Workout Tuesday October 4th

RUNNING IN THE RAIN!!!!

Man that was a Great run! - Smell of Fresh Rain in AZ... nothing Better!

total distance: 3 miles

total time 26:15

Avg 8:45 min mile for 3 miles... Felt Great! no IT Band issues!

Total for the Week so Far.... 4 miles Trying to get to 12 each week.

Workout Monday Oct. 3rd

Tonight we are going Straight up CROSS FIT:

400M Run
30 x Box Jumps (24" Box)
30 x Wall Ball w/ 20# Med Ball - Full Squat and throw to 10ft each time

5 ROUNDS for TIME!

Goal time: 20 min flat or Less!


I will post times Later tonight! it will be a Track workout should have 4-5 Of us there! Can't wait!

WORKOUT UPDATE:!!!!

Total Time: 25:54. That was REALLY Tough.

Had 4 of us total.. Everyone under 29 min.

Partners:

Rusty

Dan Filburn

Courtney Guinn

Workout Saturday Oct 1st

Running:

Decided to run at a much slower pace to see how far I could go.

Made it about 3 miles and called it a good run. Wasn't really keeping track and felt Like I could have run even further...

Google mapped the course to see how far

Time: 26:00 - ish about a 8:45 mile pace. It felt good to just RUN again. It's been a while I need to find out how far I can go without the IT band hurting.

I liked that pace -felt strong...

I'm going to start long runs each Saturday - Work my way up to 6 miles for now.