Crossfit 2/22/10

WOD 2.22.10

Two minutes of each:
30 pound Dumbbell thrusters (20 lbs)
20 pound Medicine ball cleans (14 lbs)
Double-unders -
Pull-ups (No band!) - 15

Row 1K (4:32)

Food - Over the top
1900 cal
77 g fat (36%)
202 g Carbs (42%)
109 g Protein (22%)
Bad things I ate today
Goldfish
Bagel
Cookies

Good things I ate today
Shrimp
Fruit and Nuts
Chicken

Drank lots of water.

2.20.10 Yoga

Yoga 1.5 hrs
Felt so0o good
I am awakening
I am igniting
I am rising
I am receiving
I am bowing
I am grounding

Crossfit 2/19/10 - Push Jerks

Lunchtime: Run 5K
(32:27)

WOD 2.19.10
Push or Split Jerk5-5-3-3-1-1
(Previous PR = 93x2)
(New PR - 93 x 3 and 98 x 1)

then:On the minute for 10 minutes complete 4 Push Jerks at 70@ of your new 1 RM. Once you have completed the 4 Push Jerks, use the balance of the minute for rest. Rinse, repeat and continue for 10 minutes.
(73)

Work Gym 2.17.10

Warm up 500m row

W.O.D. 2.17.10"Tabata This!"
Tabata Row (5 5 5 5 5 5 5 5)
Rest 1 minute
Tabata Squat (16 16 16 15 15 16 15 16 15)
Rest 1 minute
Tabata Pull-up (6 6 7 6 6 6-Fatigue! 6 5 5)
Rest 1 minute
Tabata Push-up (12 11-knees 9 6 6 6 7 7 6)
Rest 1 minute
Tabata Sit-up (10 10 11 11 11 11 10 10 10)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".Tabata score for each exercise will be combined for the final score.E.G., 10, 22, 9, 15, 15 = 71

Total=41

Food - ok
1454 cal
58.7 fat
119.7 carb
115.3 protein

Lunchtime Workout 2/16/10

Hammies are really sore from yesterday's WOD.

Warm up
Run 1 mile

WOD
5 Rounds for Time of
5 pushups
10 squats
1/4 mile run
(15:42)

Cooldown
Hip Mobility work
Over the fence, under the fence

Crossfit 2/15/10 (Deadlifts and Box Jumps)

Lunch workout
Run 3 mi @ 6.0 mph
DU's (1 set) - DU SU DU
Hip Mobility Work
Shoulder Mobility Work


W.O.D. 2.15.10
30 Box Jumps
10 Body Weight Deadlifts*
25 Box Jumps
10 Body Weight Deadlifts
20 Box Jumps
10 Body Weight Deadlifts
15 Box jumps
10 Body Weight Deadlifts
*Load a bar with your body weight or scale to level and ability. (108 lbs)
10:08

Strength:
20 Dead Hang Pull-ups (no kip) - Green Band

Current 1RM for deadlift is 155 lbs. Will use about 110 (71% of 1RM).

Food ok - High on carb due to pasta night.
1587 cals
70.7 fat
157.8 carb
89.5 Protein

1,587

70.7

157.8

89.5

2/12/10 - Crossfit Intervals

W.O.D. 2.12.10
Interval Day

15 Hang Power Cleans (135#/95#)*
10 Push Jerks
5 Overhead Squats
250M Row
rest 2 minutes and repeat 3 rounds.

then

5 HSPU (Band Assisted)
20 Pull Ups (mental floss)
30 Double Unders (DU, SU, DU, SU, etc)
rest 2 minutes and repeat 3 rounds.
Dorothy: 3:17/3:20/3:40/4:06/3:49/4:28 (53#/HSPU/PU)

Limiting factor was Overhead Squats. Clean, Jerks all easy.
Need to work on OHS.

Snow Day - Still Resting

Hand is all ripped up.
Body is very sore.
Taking another rest day to recoup.

Angie 08-Feb-2010

100 pullups (Blue band)
100 pushups
100 situps
100 squats
28:04

Also,
Video of kipping pullups

05-Feb-2009 Row / Crossfit

2K row at lunch (9:28.4)

Lyons Shoulder Complex
3 Shoulder Press, 3 Push Press, 3 Push Jerk then raise weight
When can't shoulder press anymore, just do PP and PJ
When can't PP anymore, just do PJ

53 SP/PP/PJ
63 SP/PP/PJ
68 PP/PJ
83 PP/PJ
88 x2 PP/x3PJ
93 x2 PJ

Food: ok (but I ate alot)
1701 cal
127.7g Carb (29%)
76.6g fat (40%)
127.7g Protein (31%)

Took video of pullups but forgot to save them.
Then I think I did 3 in a row. Couldn't get all the way up, but felt good. I might have this.

Run at Gym 03-Feb-2009

Cardio Coach 4 @ Treadmill
4.6 miles in 46:33

Level 4 = 8.5
Level 3 = 7.0
Level 2 = 6.0

Body Composition 02-Feb-2010

144 lbs
28.1 % Body Fat
40.6 lbs fat
103.8 lbs fat free mass


Compare to Previous 07-Dec-2009
148lbs
29%8 Body Fat
44.21 lbs fat
103.8 lbs fat free mass

Pullups at Gym 10x10

10 sets of 10 pullups on the gravitron
10 x 40 lbs counter weight
10 x 50 lbs
10 x 60 lbs (too easy)
10 x 50 lbs (9 in a row + 1 more)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)

After first 5 sets, this got much easier. focused on more explosive movement than slowly pulling up and letting down.