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Post by eileen on Sept 10, 2013 10:31:42 GMT
New routine, back to work, back to reality. Keeping track on this journal will hopefully keep me accountable and on track. I've had a great summer, and did slack off somewhat, or "renew" is maybe a nicer way to put it. One goal is to keep my diet in check - low carb, high protein, good fat. I'd like to keep my weight at or around 130#s. Workout goal is to do Crossfit 3mornings/week, Spartan Unleashed at least 1X/week, and weight train 3Xs/week, once with Randy.
Monday, September 9, 2013
5:00 a.m. WOD
5RFT 50 ft OH Plate Lunges 21 Burpees
22:13
5:15 p.m. Workout w/ Randy & Cara
Bench Press 5/3/1 Up & down the ladder -Week 1 60 X 5 70 X 5 80 X 7 70 X 5 60 X 15
Strict Pull ups w/ orange & red Band ssw/ Pushups 20/10 10/10 6/10 5 RP3 RP3 (w/assist) / 10 RP10 RP10
Push Press 60 X 6, 6 50 X 8, 8, 6
Alt DB Curl 15 X 10 20 X 10 25 X 10 20 X 10 15 X 10
Week 1 Day 3 Prowler Challenge
Tuesday, Sept. 10
5 a.m. Spartan Unleashed
WOD 3RFT: 50 BW Squats 20 Pushups (couldn't do the ring Pushups) 12 Orange Band Pullups 6 Inverse Burpees
13:21
Week 1 Day 1 Prowler Challenge
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Post by eileen on Sept 24, 2013 10:58:15 GMT
September 23,2013 WOD: AMRAP 15 minutes Deadlift X9 X 95# Pushup X12 Box Jumps X 15
7 Rounds plus deads
Tuesday, 9/24/13
5:00 a.m. @ TF
5/3/1 Bench Up & Down the Ladder 65 X 3 75 X 3 85 X 4 75 X 3 65 X 12
Lat Pulldown 60 X 10 75 X 10 85 X 10, 10, 10
Pushpress 5 X 8 @ 70% Smithbar plus 40 X 8, 8, 8, 8, 8 (there's only one regular bar and it was in use)
Alt. DB Curl 25 X 10, 10, 10
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Post by eileen on Sept 25, 2013 11:03:44 GMT
9/25/13 WOD @ CFNR
Warm-up 500 meter Row (sprint last 100) 3Rounds 15 KB Swings 20 Squats w/ pvc OH Bar
2 RFT 10 HSPU 20 Box Jumps/24" 30 Pullups w/ orange band 40 Pushups 50 Burpees 10 T2B / K2B/K2E 20 Ring Dips w/red band 30 Dubs 40 GHD Situps 50 Squats
Time:DNF - 43:01 1 Full Round plus 10-50 of round 2
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Post by eileen on Sept 26, 2013 10:47:59 GMT
9/25/13 @cfnr w/ Randy 5/3/1/ Up & Down the ladder - week 2 Squats 95 X 3 110 X 3 125 X 6 110 X 3 95 X 15 Squats 3X 8 @ 70% 95 X 8, 8, 8 Deadlift 5 X 8 @ 70% 125 X 8, 8, 8, 8, 8 10 min AMRAP 5/7/9 5X Front Squat 65# 7 X Deadlift - 65# 9 X GHD Situps 10 Rounds 9/26/13 - Day of Rest
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Post by eileen on Sept 27, 2013 10:16:46 GMT
9/27/13 @ CFNR:
5:00 a.m.
Warm up: 400 Meter Row 3 Rounds: Pushup X 5 Bergener OH Squats X 10
Skill: Find 1 REP Max/Power Clean 85#
WOD "Elizabeth" 21 - 15 - 8 Power Cleans (135/95) Ring Dips
7:14 PC = 75# RD w/red band
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Post by eileen on Oct 1, 2013 1:20:10 GMT
9/29/13 Rugged Maniac - so much fun!
9/30/13
5:00 a.m. @ CFNR
wu = 400 meter row sprint last round 3X: Bergener OH Squats X 10 Pushups X 5
WOD
3RFT: 5X HSPU 10 X OH Squats 115/75 15 Burpees 10 X GHD Situps
Big time need to practice the OH Squats - did w/practice bar only
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Post by eileen on Oct 2, 2013 11:37:27 GMT
10/1/13 @ TF:
5/3/1/ Deadlifts up & down the ladder - Week 2
125 X 3 140 X 3 160 X 3 140 X 3 125 X 5
Deads - 3 X 8 @% 125 X 8, 8, 8
Tabata Hypers
10/2 @ CFNR 5:00 a.m. WU = 400 meter row - sl100
3 Rounds: Squat X 10 toddler X 10 sec pushups X 5 GHD SU X 5
WOD
AMRAP 6 min:
Thrusters X 8(135/75) Box Jumps X 12 (30/24)
3 Rounds - 65#
EMOM until failure
5 clapping PU 15 KB Swings (53/35)
Add i PU each round
8 Rounds Plus 13 PU & 12 KB Swings - No Clapping
10/2/13 @ CFNR w/ Cara and Randy:
5/3/1/ Pushpress up and down the ladder - Week 3
60 X 5 70 X 3 80 X 1 70 X 3 60 X 15
DB ROW SSW/ Pushups (as strict as Possible)
30 X 10 / 20 40 X 10 / 15 40 X 10 / 15 40 X 10,8 / 15 40 X 10,8,6 / 15
Skulz - 35# whatever it takes to get to 100
30, 20, 20, 15, 15 = 100
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Post by eileen on Oct 6, 2013 23:14:13 GMT
10/04 - @ CFNR 5:00 a.m.
For Max Reps: Pushups 1 min 1 min rest BFSU 2 min 2 min rest Box Jumps 3 min 3 min rest Burpees 4 min
162 Reps
10 RFT: 15 Deadlift (135/95) 15 Pushups
15:46
10/05 @ TF:
Bench 5/3/1 Week 3 - Up & Down the ladder
70 X 5 80 X 3 90 X 2 80 X 3 70 X 10
Lat Pulldown 65 X 10 70 X 10 85 X 10, 10, 10
Pushpress 65 X 5, 5, 5, 5, 5
DB Curl 25 X 10, 10, 10
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Post by eileen on Oct 7, 2013 10:15:10 GMT
10/07 @cfnr 5:00 a.m. WOD:
3 RFT: 21 Rounds Each:
Pullups pushups SDLHP (95/65) KB Swings (53/35) Burpees Ball Slams (30/20) Box Jumps (24/20)
38:41
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Post by Admin on Oct 12, 2013 20:57:47 GMT
Hows the back?
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Post by eileen on Oct 16, 2013 10:17:04 GMT
10/15/13 @cfnr - 5:00 a.m. WOD:
Warm-up: 500 meter Row - SL100
3R Bergener 10 OH Squat 10 Delt Mobility
Skill: BEAR
WOD:BEAR - untimed
5 Rounds of 7 Reps
1 rep = Power Clean Front Squat Push Press Back squat Push press keeping hands on bar
55#
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Post by eileen on Oct 18, 2013 10:26:41 GMT
10/18/13 @ CFNR
5:00 a.m.
Warm-up: 500 Meter Row - Sprint last 100
3 rounds: pushup 10/5 5 scarecrow clean 10 ball slams (20) 10squats
Skill: clean & Jerk - up to RX
WOD: 6 RFT
6 clean & Jerk (135/95) 6 Burpees 6 Ring Dips (No Bands)
15:28 55#/jump for ring dips
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Post by eileen on Oct 22, 2013 10:17:10 GMT
!0/20/13
Run the Monster Dash at Horn Pond (dressed as a Dalmation!)
10/21/13 @ CFNR
WU = 5 min. of Cindy AMRAP 5 X Pullups 10 X Pushups 15 X Squats
3 X 30 Toddler Squats
Skill 10 Min DUBS
WOD
100 Burpees EMOM 10 BFSUs
20 min.
10/22/13 A TF
Bench Press 5/3/1 Up & Down the Ladder - Week 1 70 X 5 75 X 3 80 X 3 75 X 3 70 X 10
Lat Pulldown 70 X 10 75 X 10 80 X 10 85 X 10, 10
Pushpress 60 X 10 55 X 10, 10, 10, 10
Alt. DB Curls 25 X 10, 10, 10
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Post by eileen on Oct 23, 2013 10:30:30 GMT
10/23/13 @cfnr
5:00 a.m.
WU: 400 meter row - sl100
3 Rounds: Bergener X 1 Ball Slam X 10 (20#) Ring Rows X 15 Squat X 20
Skill:
5,4,3,2,1 Power Clean
EMOM Burpee Pullups Add 1 Burpee each minute (8)
WOD: AMRAP - 5 rounds w/ 1 min rest between rounds:
3 X Power Clean 6X Pushup 9 X Toes 2 Bar
12 rounds + 9 reps
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Post by eileen on Oct 25, 2013 10:18:36 GMT
10/23/13 @cfnr w/ Randy 5/3/1/ Squat up n& down the ladder 105 X 5 115 X 3 130 X 10 RP 115 X 3 105 X 10 Deadlift 95 X 10 115 X 8 130 X 5, 5, 5 Front Squat 65 X 10 75 X 8 85 X 5 105 X 5 Tabata GHD Situps Tabata "L"s 10/24/13 Day of rest - walk a couple of miles with Natalie 10/25/13 @ CFNR 5:00 a.m. WU: 400 meter row SL 100 1/2 Tabata pushups Ring rows BFSUs Squats Burpees something else? Skill: Air Squats WOD:"Mike" 5-6-7-8-9-10 Squats (275/175) run 200 meters 11:18 - 95# (I should definitely have gone up to 105 for this)
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