Tuesday December 29, 2009

So I took another week off because I coudn't move my arms/straighten them... They hurt like no other... But I am back in the gym and hopefully things be good from here on out...

O-Lifting

Snatch
70% @ 29kg = 65lbs (2X3)
75% @ 31kg = 70lbs (3X3)

Clean & Jerk
70% @ 39kg = 87lbs (2X2)
75% @ 41kg = 92lbs (2X2)
80% @ 44kg = 97lbs (3X3)

Clean Pulls
100% @ 55kg = 121lbs X3
105% @ 59kg = 131lbs X3

Monday December 21, 2009

So I took a week off due to me being sick... So glad to be back but OMG my arms, back and legs are killing me... WOW!!!

1 Minute D-Ball Slams (12lbs)
1 Minute Push Ups (1band)
1 Minute Pull Ups
1 Minute Rest

5 Rounds

Total Reps: 252

First two rounds were cool... But the last three, OMG... I was feeling it... I suck at Push Ups by the way... LOL Good workout but Man 'O' Man am I soooo sore!

Finished w/ Push Jerk

5X55lbs (25kg)
5x65lbs (29kg)
5x75lbs (34kg)
3x85lbs (38kg)

Was sooo done after push jerk... After that workout I was surprised I could even hold an empty womans bar over my head... LOL :)

FEELS GOOD TO BE BACK THO!!!

Friday December 11, 2009

Finally Got to workout!!!

AMRP in 3; 5 min rounds

5 Dips (purple band)
10 DB weighted lunges (12lbs)
15 sit ups

9 rounds

I didn't do the workout that the rest of the group did due to the fact that I was sick... Ugh... But it was still a good workout cuz I am still sore... LOL...

Back Squats

35kg = 77X5
39kg = 87X5
44kg = 97X5
44kg = 97X5

Thursday December 3, 2009

Snatches

30kg = 67lbsX3
40kg = 89lbs (4X3)

Clean & Jerk

40kg = 89lbsX4

Front Squat

50kg = 111lbs (4X2)

Worked out w/ Sky @ the gymnastics academy... Could have done more, but we were both tired... LOL :) Can't wait to workout at L10XF today!!

Wednesday December 2, 2009

Snatches 3X3

25kg = 55lbs
29kg = 65lbs
31 kg = 70lbs

Didn't do alot... Didn't have time and I started to get a headache... LOL... But I at least got something in!

Saturday November 28, 2009

No L10XF workout but I did go to Anytime Fitness to try and workout! LOL

21 Situps
21 DB Push Press (20lbs)
21 DB Lunges (20lbs)
15 Sit Ups
15 DB Push Press (20bls)
15 DB Lunges (20lbs)
9 Sit Ups
9 DB Push Press (20bls)
9 DB Lunges (20lbs)

No Time... Had no stop watch.. LOL

Ab Roler 3X5
Back Extensions 3X10 (25lb plate)

Back Squats 3X5

Not sure how much the bar weighed, I wanna say it might have been a guys bar... So maybe 45lbs... I don't know... But below is what I added to the bar

+50lbs X5
50lbs+20lbsX5
50lbs+20lbsX5

So I dunno.. I didn't think I worked that hard, but let me tell you, I was soooo sore.. My abs are still sore today! LOL

Santos and Megan hurry up and get back.. I hated working out at Anytime Fitness.. It sucks!!!

Wednesday November 25, 2009

20 Double Unders
10 Hang Power Snatches (55lbs)
2 Sled pushes w/20lbs to fench and back

4 Rounds

No Time... I sucked and didn't do all four rounds... Ugh... I couldn't catch my breath for the life of me and I started feeling light headed on the way back from the sled pushes to the fench at the end of the third round... WOW what a workout.. I didn't think it would be that bad, but it was.. LOL.. Hopefully next time I will be able to finish it dangit...

Tuesday November 24, 2009

Snatches

85% @ 35kg = 77lbs
90% @ 37kg = 81lbs
95% @ 40kg = 88lbs

Snatch Pulls

95% @ 51kg = 114lbs
100% @ 55kg = 121lbs
105% @ 57kg = 127lbs

Clean & Jerks

75% @ 39kg = 87lbs
80% @ 44kg = 92lbs
85% @ 46kg = 97lbs

Saturday November 21, 2009

"Got Grip"

DB Farmers Walk P-Hill (35lbs)
21 Pull Ups
21 Dead Lift (121lbs)
DB Farmers Walk P-Hill (25lbs)
15 Pull Ups
15 Dead Lift (121lbs)
DB Farmers Walk P-Hill (25lbs)
9 Pull Ups
9 Dead Lift (121lbs)

OMG... I tried doing the P-Hill w/35lbs and I was done... So I switched it up to 25lbs... That workout was good but my arms were shot...

"Man Overboard"

Med Ball Toss (25)
Flutter Kicks
KTE (Floor)
Pass Throughs
Turquish Sit Ups (15lbs)
Planks

The idea for "Man Overboard" was one person is doing the med ball toss and everyone else is at a different station... Once the person at the med ball toss is done doing their 25 sit ups that when everyone else stops... We did one round, thank god, I was finished after that... LOL

Friday November 20, 2009

3 Min. Wall Ball (14lbs)
Rest for 3 Min.
3 Min. KB Swings (35lbs)
Rest for 3 Min.
3 Min. Row for Calories

163 Reps

This was a great workout... But the rowing sucked at the end...

O-Head Squats

25kg = 55lbs (5)
35kg = 77lbs (3)
39kg = 87lbs (3)
45kg = 99lbs (3)

I PR'd on my O-Head Squats... Whoop Whoop... Last O-Head squat was 77X5... So I'm pretty stoked for being able to actually do 99lbsX3... YAY :)

Thursday November 19, 2009

Hang Snatches @ 65% of Max 5X2

25kg = 55lbs
27kg = 59lbs
29kg = 65lbs
29kg = 65lbs
29kg = 65lbs

I tried squating but my hip still hurt so I just power snatched it!

Snatch Pulls 95% X3, 100%X3, 105%X3

95% = 54kg (119lbs)
100% = 56kg (124lbs)
105% = 57kg (126lbs)

(2) Cleans & (1) Jerk @ 70% 3X3

35kg = 77lbs
40kg = 88lbs
40kg = 88lbs

My hip still hurts during squats, but Veronica said I was doing much better on my front squat keeping it tight... YAY :) LOL

Tuesday November 17, 2009

Snatches @ 70% 3X2

34kg = 74lbs
34kg = 74lbs
34kg = 74lbs

Jerks @ 80% 3X3

42kg = 92lbs
45kg = 99lbs
45kg = 99lbs

Back Squat @ 75% 4X3

45kg = 99lbs
50kg = 110lbs
52kg = 114lbs

Didn't finish my last set on the back squat cuz my hip was hurting... Ugh...

Sunday November 15, 2009

2009 Don Wilson Weightlifting Competition

Snatch Attempts


37kg = 81lbs
40kg = 88lbs
42kg = 92lbs



New PR on my snatch... YAY :)

Clean & Jerk Attempts

50kg = 110lbs
54kg = 118lbs
57kg = 125lbs (missed)

I missed my last attempt... Ugh... I wasn't fast enough under the bar... Better luck next time!! Overall I was very happy with my performance especially after last time with my Snatches...

Skylar did an awesome job placing 3rd in her weight class.. Great Job yo!!!

Shianne's 1st Attempt @ the Snatch... So proud of her, she did awesome...

Sophia's Snatch... She did great... Clean & Jerk'd 44lbs for an 8yr old... Crazy... Good Job!

Thursday November 12, 2009

Hang Snatches @ 65% 5X2

25kg = 55lbs
27kg = 60lbs
29kg = 65lbs
29kg = 65lbs
29kg = 65lbs

Clean & Jerk @ 65% 4X3

29kg = 65lbs
35kg = 77lbs
39kg = 87lbs
39kg = 87lbs

Back Squat @ 70% 4X3

39kg = 87lbs
45kg = 99lbs
51kg = 114lbs
51kg = 114lbs

Tuesday November 10, 2009

Snatches @ 70% 5X2

29kg = 65lbs
31kg = 70lbs
31kg = 70lbs
31kg = 70lbs
31kg = 70lbs

Clean & Jerk @ 70% 5X2

31kg = 70lbs
35kg = 77lbs
37kg = 82lbs
37kg = 82lbs
37kg = 82lbs

Clean Pulls @ 100% 4X3

45kg = 99lbs
49kg = 109lbs
51kg = 114lbs
54kg = 119lbs
56kg = 124lbs

Saturday November 7, 2009

P-Hill Run
21 Wall Ball (14lbs)
21 Hang Cleans (65lbs)
P-Hill Run
15 Wall Ball
15 Hang Cleans
P-Hill Run
9 Wall Ball
9 Hang Cleans

8:28

Finisher was sled pushing w/ I dont know how much weight for 60 sec... Its hard let me tell ya... The first round is good, but the second go around was hard on the way back... LOL

Friday November 6, 2009

200m Run
12 DB Snatches (25lbs)
5 Pull Ups

7 Rounds

13:48

O-Head Squats 5X3

25kg = 55lbs
29kg = 65lbs
25kg = 55lbs
25kg = 55lbs

My time was ok... I rested too much on the last couple rounds... Oh well... Also, I was told not to do heavy weight on my O-Head squats cuz of my hip cuz I need to save it for Sunday's Competition...

Thursday November 5, 2009

Heavy Snatch every minute for 10 minutes

1st min @ 27kg = 60lbs
2nd min @ 29kg = 65lbs
3rd min @ 31kg = 70lbs
4th min @ 35kg = 77lbs (missed)
5th min @ 35kg = 77lbs
6th min @ 37kg = 82lbs (missed)
7th min @ 37kg = 82lbs
8th min @ 39kg = 87lbs (missed)
9th min @ 37kg = 82lbs
10th min @ 39kg = 87lbs

So I maxed at 39kg @ 87lbs... YAY :) I was doing the exercise wrong I guess.... After you miss a snatch your suppose to go down and stay at that weight... Well I was staying at the weight I missed and if I made it, I was going up in weight... So in my 8th min I missed it and thats when Veronica said to go down... So I went down from 39kg to 37kg, made it in my 9th min made 37kg so I went up for my 10th min @ 39kg... I guess we weren't suppose to do that.. Oooopppsss.... :( Oh well... I got a max for the night tho... YAY :)

C&J @ 70% of max C&J 5X2

35kg = 77lbs
37kg = 82lbs
39kg = 87lbs
45kg = 99lbs

Front Squat @ 70% of max 5X3

35kg = 77lbs
45kg = 99lbs
49kg = 104lbs
51kg = 114lbs

My hip still is giving me issues... But I am still going to compete on November 15th... I just won't go as high as I could if my hip wasn't bothering me... Oh well... its the experience and plus now Skylar will do the competition... LOL

Tuesday November 3, 2009

"O-LIFTING"

Hang Snatches 5X3

25kl = 55lbs
27kl = 60lbs
29kl = 65lbs
35kl = 77lbs
37kl = 82lbs

O-Head Squats 5X3

25kl = 55lbs
27kl = 60lbs
29kl = 65lbs
34kl = 75lbs

Cleans 5X3

35kl = 77lbs
45kl = 99lbs
47kl = 104lbs
50kl = 110lbs

My freekin hip still hurts... Ugh... I can't wait to go to the chiropractor to find out whats the matter with me... LOL... It was still a good workout and I pulled off the Snatch @ 37kl, which is what I did at the Bad Girl Open Competition... So I know I can still do it for next competition... LOL :)

Monday November 2, 2009

Finally Got to Work Out... LOL

400m Run
5 Bear Crawls
10 Dips (MM Band/Purple)
15 Wall Ball (12lbs)

3 Rounds

17:15

Time sucked, but whatever... My hip was bothering me again...just during bear crawls and a little bit during wall ball thats why I didn't use a 14lb ball... My time could have been better... Oh well...

Push Press
3X5

25kl = 55lbs
35kl = 77lbs
38kl = 82lbs

Couldn't do anymore than that, I pinched my freekin back where it has been hurting... ugh... Need to find out what I did to my back dangit... We will see how o-lifting will go tonight... Hopefully much better than last week, I HOPE :)

No Work Outs for Me!! UGH ;(

Wednesday October 28, 2009;

"Kaitlyn" Wish I could have done that work out again, dangit... But of course I had to meet with my MKTG group members after class and it screwed up my workout schedule... ugh... And guess what, we met for like 30minutes... So irriated... ugh again... LOL

Thursday October 29, 2009;

O-lifting was canceled for the night... Boo Whoo... Thats ok, cuz my back and hip got sum rest, well that is after my dance class which I think is why its hurting in the first place... Not liking that at all... BLAH :(

Friday October 29, 2009;

Doesn't look like I get to workout again today... But thats my fault, if I wasn't going out of town to San Jose I could workout... Unless I can come @ 4pm... But I don't think anyone will be there... LOL I guess I will just have to come all week next week... My body is really going to hate me! A week without a metcon... WHOLY SCHMOKES... Body will definately hate me... LOL

Tuesday October 27, 2009

Snatch @ 70% of Max Snatch 5X3

25kl = 55lbs
29 kl = 65lbs
31kl = 70lbs
34kl = 75lbs

Clean & Jerk @ 70% of Max C&J 5X2

25kl = 55lbs
29kl = 65lbs
34kl = 75lbs
35kl = 77lbs
37kl = 82lbs

My hip was really bothering me yesterday while doing snatches and C&J's, not sure what was wrong with me... Not good if I am planning on doing the November 15th Competition! Ugh...

Friday October 23, 2009

"Helen"

400m Run
21 KB Swings (35lbs)
12 Pull Ups

3 Rounds

12:01

I beat my old time... WHOOO HOOO... LOL.. My last time was 13:24 and I checked my journal and I did burpees last time for Pull Ups... So I am pretty pumped bout me beating my old time...

O-Head Squats 5X5

29kl = 65lbs
31kl = 70lbs
34kl = 75lbs
35kl = 77lbs
35kl = 77lbs

I haven't done a 5X5 on O-head Squats before, so I was pretty impressed with how much I was able to do, especially after doing "Helen" LOL...

Thursday October 22, 2009

Hang Snatch @ 60% of Max Snatch 5X3

25kl = 55lbs
27kl = 60lbs
29kl = 65lbs
29kl = 65lbs
29kl = 65lbs

Snatch Pulls @ 90%, 95% & 100% of Max Snatch

30kl = 65lbs
35kl = 77lbs
39kl = 87lbs

2 Cleans & 1 Jerk 5X3

35kl = 77lbs
39kl = 82lbs
39lk = 82lbs

I was pooped out by the end of this workout... I didn't even finish my sets... LOL

Wednesday October 21, 2009

400m Run
10 Hang Squat Cleans (29kl = 65lbs)
7 Broad Jumps (crack to crack)
200m Run
10 Hang Squat Cleans
7 Broad Jumps
200m Run
10 Hang Squat Cleans
7 Broad Jumps
200m Run
10 Hang Squat Cleans
7 Broad Jumps
400m Run

12:10

Great workout... Squat cleans are no joke man... LOL :)

Finisher: Worked on KB Snatches on each arm, I suck at these with my right arm for some odd reason... My left arm was much better, I have bruises on my right arm... Ugh... LOL

Tuesday October 20, 2009

Snatch Balance @ 60% of Max Snatch

25kl = 55lbsX3
30kl = 66lbsX3
35kl = 77lbsX3

Clean & 2 Squats & Jerk

28kl = 61lbsX3
33kl = 72lbsX3
35kl = 77lbsX3
38kl = 83lbsX3

Clean Pulls @ 90%, 95%, 100% of Max Snatch

50kl = 110lbsX3
52kl = 114lbsX3
55kl = 121lbsX3

It was a great work out especially with L10XF's O-lifting Crew and with the coaching skills of Veronica!! Luv it!!

Sunday October 18, 2009

"Bad Girl Open"

So things didn't go according to plan on my snatches but I did pretty good... I didn't max on my Snatch but I did for my Clean & Jerk... Whoop Whoop!

Snatch

1st Attempt: 37kl = 81lbsX1 (Missed)
2nd Attempt: 37kl = 81lbsX1 (Missed Again... UGH...)
3rd Attempt: 37kl = 81lbsX1 (FINALLY MADE IT... DANGIT!!! LOL)



Clean & Jerk

1st Attempt: 50kl = 110lbsX1
2nd Attempt: 52kl = 114lbsX1
3rd Attempt: 55kl = 121lbsX1

I got a new PR @ 55kl = 121lbs, YAY!!!!



Great Job Cari and Skylar on their 6 for 6 lifts... Very proud of both of them!!!

GO LEVEL 10 CROSSFIT!!!!!!!!

Friday October 16, 2009

High Back Squats

35kl = 77lbsX2
45kl = 99lbsX2
55kl = 121lbsX2
65kl = 143lbsX2
65kl = 143lbsX2

Finisher; Abs
8 minutes of the following:
40 Flutter Kicks
30 Floor KTE
20 Sit Ups
1 Fence Sprint

3 Rounds (I think) LOL :)

Thursday October 15, 2009

Worked on Snatches & Clean & Jerks again for the Bad Girl Open Competition!

Snatches @ 55lbs/25kl

Clean & Jerks @ 77lbs/ 35kl

Tuesday October 13, 2009

Worked on technique to have it locked in for the competition sunday.

Snatches @ 50% of Max

55lbs

Clean & Jerk @ 50% of Max

77lbs

Glad we are working on the basics with light weight to make sure we are working on technique!!!

Saturday October 10, 2009

We set up a test run for the "Bad Girl Open" @ L10XF

Snatch Attempts

1st Attempt: 35 kl
2nd Attempt: 41 kl (missed)
3rd Attempt: 41 kl

Max Snatch was 41 kl; I was angry I missed my first attempt and I don't think I got the 3rd attempt... But I think I can do it at the competition... So we will see... I think I was worn out from all week of working out...

Clean & Jerk Attempts

1st Attempt: 50 kl
2nd Attempt: 52 kl (missed)
3rd Attempt: 52 kl

Max Clean & Jerk was 52 kl; My second attempt sucked, I had bad positioning on my hands on the bar so I didn't get a good dip and drive for the jerk... And then my 3rd attempt wasn't a pretty Clean & Jerk like I have been able to do before, but I did do it... LOL I was a little wobbaly after I jerked it and I was getting ready to stand straight... Ugh... I am such a freekin profectionist that I don't think I was very happy with my 3rd attempt but it passed so I should be...

This weekends competition will definately be a challenge... But hopefully with me not working out so hard this week I will have plenty of energy to get my 2nd and 3rd attempts that I am shooting for...

Thanks Santos and Veronica for all your help!!

Friday October 9, 2009

10 DB Thrusters (22.5lbs)
5 High Box Jumps (22inches)
200m Run

Rounds in 15 minutes

6 Rounds + 10 Thrusters + 5 Box Jumps

This was a good workout but my legs were jelly by the time I had to do the thrusters... Ugh...

Thursday October 8, 2009

80% of Max Snatch

55X3
65X2
70X2
70X2

Clean & Jerk @ 80% of Max

77X3
87X3
87X2
87X2
87X2

Clean Pulls @ 100%

77X3
99X2
109X2

Feeling really comfortable with putting more weight on the bar for my scnatches... YAY :) So I will probably do pretty good on Saturdays test run of the competition as well as doing good at the Bad Girl Open... But we will see...

Wednesday October 7, 2009

400m Run
10 Pull Ups
10 Front Squats (85lbs)
10 Burpees

3 Rounds

13:42

Finisher: Double Under Laddler

5-10-15-20

I had a rough day, lol... My right wrist was hurting during front squats sucked... And then I tried doing my burpees in the first round with my wrist taped and it didn't work for me... So had to rip off the tape and go without it on my front squats... I liked this workout, but it was hard doing it @ 85lbs for my front squats...

The Double Under Laddler is always a challenge for me... The first few tries are always rocky cuz I don't seem to get my rythem and then after a bit I start doing good... Then I started getting a headache everytime I would stop jumping... So weird...

Tuesday October 6, 2009

Clean Pulls @ 100% of Max Clean

121X3
121X3
126X3
131X3
131X3

Snatch Balance @ 80% of Max Snatch

55X3
55X3
60X3
60X2

My right wrist starts to hurt pretty bad when doing the Snatch Balance... So I couldn't finish my set or go up as much as I should have... Ugh... So because I didn't finish I had to do weighted back extensions...

3X15 w/ 10kl plate

Saturday October 3, 2009

250m Row
10 Tire Flips
1 Full Gasser w/ 14lb med ball

Rounds in 15 minutes

3 Rounds + 250m Row + 10 Tire Flips



We worked in teams... It was Jackie and I we did pretty good... I was pooped tho, my legs were shot... LOL



Finisher 30 Sec Each Station for 3 Rounds

Russian Twists (6lbs)
Flutter Kicks
Lay Outs

Thursday October 1, 2009

Snatches @ 70%

55X3
65X3
75X3

Clean & Jerk @ 70%

77X3
87X3
92X3

I was a little tired, was struggling on my snatches... Mad at myself cuz I need to be consistent if I am planning on doing well at the Bad Girl Open Oct. 18th... ugh...

Wednesday September 30, 2009

Dead Lift

77X5
121X5
165X3
165X3

Santos didn't want Sky and I to do a Max Dead Lift because we are going to be working on Olympic Lifting Thursday... So we just did a little bit and watched everyone else PR on their Dead Lifts... Good Job everyone... Big props to Megan and Brett... NICE PR's!!!

200m Run
4 Bear Crawls
15 DB Push Press (25lbs)

3 Rounds

7:49

The 25lb DB Push Press was the hardest thing, I don't think I have done those with 25 lbs before... So yay for me for pushing myself... LOL :)

Tuesday September 29, 2009

Snatches w/2 O-Head Squats
70% of Max Snatch 4X2

65X2
70X2
70X2
70X2
70X2

Clean & Jerk
75% of Max Clean & Jerk 4X2

77X2
99X2
104X2
104X2

Finisher
DB Turquish Get Ups
3X3 Each Arm

3X2 (20lbs)
3X1 (25lbs)

On my Clean & Jerk, I did more than 75%, oopppsss... I was just on a roll and putting on the weight... LOL...

Saturday September 26, 2009

"Fight Gone Bad"

1 Minute Wall Ball (14lbs)
1 Minute SDHP (55lbs)
1 Minute Box Jumps (24inches)
1 Minute Push Press (55lbs)
1 Minute Row for Calories

3 Rounds

201 Reps

When I was done, I thought I sucked... Last time I got 206 which isn't that much anyways, but I thought I did more than that... But I did have an extra 5lbs this time around for the SDHP and Push Press... But still... ugh.. I wasn't happy with my performance, but I had fun, so thats all that matters... LOL...

Friday September 25, 2009

15, 12, 9, 6, 3
KB Swings (35lbs)
Pull Ups
200m Run

10:04

Was pooped out after this workout it gave me a headache... So I didn't do the finisher... Need my strength for Fight Gone Bad on Saturday... LOL :)

Thursday September 24, 2009

Snatch Pulls

77X3
99X3
109X3

Squat Clean + 2 Front Squats + 1 Split Jerk

87X3
99X3
104X3

Man... doing the Squat Clean was the easy part, then doing 2 Front Squats and then finishing with a split jerk was the tough part... This was a great way to practice my front squat...

Finisher; Back Extensions
3X10 (25lbs)

After doing back extension my back was so tight... Glad I was done for the night...

Wednesday September 23, 2009

400m Run
30 Mt. Climbers
20 DB O-head Lunges
10 Broad Jumps

3 Rounds

11:39



Push Press

55X5
77X5
82X3
82X4




This workout was short and sweet but my legs were jelly on the last two runs, after I was done, I was definately a lil wobally...

Tuesday September 22, 2009

Hang Power Snatches

55X3
65X3
65X3
65X3

Hang Power Cleans

75X3
77X3
82X3
99X3

Working on this movement w/out adding too much weight has really helped me with making sure that the movement is done right... Once the movement is right then I can start adding the weight on...

Saturday September 19, 2009

400m Run
50 Sit Ups
50 Renegade Rows (20lbs)
400m Run
35 Sit Ups
35 Renegade Rows (20lbs)
400m Run
20 Sit Ups
20 Renegade Rows (20lbs)

13:40

Finisher;
1 Fence Sprint
10-1 Broad Jumps

6:53

The finisher was just has hard as the WOD... Thanks Megan for coaching us for the day while Santos was outta town... It was fun!!!

Thursday September 17, 2009

Snatch Balance

55X3
65X3
65X1
70X1

Snatch Pulls

99X3
109X3
114X1
119X1
124X1

I had a really off day... I couldn't do squat... LOL... Better luck next week :)

Tuesday September 15, 2009

Snatches

55X2
65X2
70X2
75X1
77X1
82X1
87X1

Clean & Jerks

77X2
82X1
87X1
99X1
112X1

I feel way better about my snatches and clean & jerks... I just need to work on not thinking too much about whether I can do it or not and JUST DO IT!!! :)

Saturday September 12, 2009

3 Dead Lifts (121lbs)
5 DB Thrusters (20lbs)
7 DBall Slams (12lbs)
1 Fence Sprint

Rounds in 12 minutes

8 Rounds

I liked this workout too, except I hit my left knee with the barbell and got a good lookin bruise goin on... LOL...

Friday September 11, 2009

200m Run
5 DB Snatches (each arm) (20lbs)
7 Pull Ups
5 High Box Jumps (24inches)

5 Rounds

12:43

I liked this workout, not too much of anything... LOL... I did 7 pull ups instead of 10 because it was recommended because I had worked out hard all week and didn't want to rip... Maybe next time I will try for 10... :)

Thursday September 10, 2009

Snatch Grip Dead Lift
77X7
87X7
92X7
99X5
109X5
114X5

Power Clean
77X2
82X2
87X2
92X2
99X2
104X2

Weighted Back Extensions (25lbs)
3 Sets of 15

Ab Roler
3 Sets of 15

I was spent by the time I did the ab roler... Let me tell ya... Power Cleans were hard only because I wanted to squat clean instead... LOL :)

Wednesday September 9, 2009

400m Med Ball Run (14lbs)
20 Med Ball Cleans (14lbs)
5 Bear Crawls

3 Rounds

19:25

Strict Press

55X3
60X3
65X3
65X3

The med ball run sucked... I wasn't feeling good and running with the med ball was just making it worse... LOL... I suck at running the 400m run w/out a med ball, ugh... Wish I would have knocked this out in better time, but oh well... Next time I guess...

Tuesday September 8, 2009

Snatch Balance
55X3
65X3
70X3

Hang Snatch Pulls
55X3
77X3
87X3

Power Cleans
77X2
87X2
92X2
92X2
92X2
92X2

Thanks to Santos and Veronica for being there to critique every move on the above movements... I am getting better at them all, I especially feel better on my Power Cleans!! Thanks Guys :)

Friday September 4, 2009

"Helen"
400m Run
21 KB Swings (35lbs)
12 Pull Ups

3 Rounds

12:32

Finisher (Abs)
Floor KTE
Bicycle abs
Tabata Sit Ups (20lb DB)
Flutter Kicks
1 Minute @ Each Station

3 Rounds

I beat my last "Helen" time, but before I had to substitute the pull ups for burpees in the last round... So I think I did pretty good for me doing the workout with prescribed weight and no subsitutes like last time!! I think the running definately slowed me down! LOL...

Thursday September 3, 2009

Clean & Jerks
55X2
77X2
99X2
109X2

Pulls (not sure how much we did)

Front Squats
77X2
99X2
121X2
131X2

Wednesday September 2, 2009

Double Unders & Burpees

50 Double Unders
25 Burpees
40 Double Unders
20 Burpees
30 Double Unders
15 Burpees
20 Double Unders
10 Burpees
10 Double Unders
5 Burpees

10:50


I'm getting way better on my double unders, very proud of myself... Burpees just suck... LOL... :)

Tuesday September 1, 2009

Worked on Snatches

55X3
65X3
70X3
77X2

I attempted 82 but didn't make it... I need to work on getting full extension and getting quicker at getting under the bar!!!

Saturday August 29, 2009

1 Big Loop Run w/ Medicine Ball (14lbs)
30 Medicine Ball Up Downs (4lbs)
30 Mountain Climbers
5 Heavy O-Head Squats (60lbs)

3 Rounds

17:09

This workout was fun, except the Big Loop Run w/ the medicine ball... I couldn't find a comfortable position to hold that ball and run at the same time... I struggled for sure... LOL...

Friday August 28, 2009

400m Run
30 DB Dead Lifts (20lbs)
30 Sit Ups

4 Rounds

16:28





Finisher
Tire Drags

Floor KTE

Planks

Flutter Kicks

Thursday August 27, 2009

Split Jerk 6X4

55X4
65X4
77X4
82X4
87X4

Worked on Snatches
Empty Womans Bar (not sure how many reps)
45lbs (not sure how many reps)

Then we did a short metcon;
10 Minute Cap

Max Pull Ups then you go and row for calories the amount of pull ups you did... Work up to 75 within the 10 minute cap...

44 Max Pull Ups & Calories Rowed

Wednesday August 26, 2009

DB Weighted Lunges to Fence & Back (15lbs)

21 Pull Ups (NO BAND YAY)

21 Hang Squat Cleans (55lbs)

DB Weighted Lunges to Fence (15lbs)

15 Pull Ups

15 Hang Squat Cleans (55lbs)

DB Weighted Lunges to Fence (15lbs)

9 Pull Ups

9 Hang Squat Cleans (55lbs)

19:02

I hated the lunges in this workout... I think it was the hardest part of the workout and it was hot and the sun was beating down on us... Ugh... LOL... Very proud of myself that I did all my pull ups without a band... YAY for EMI GG... And the Hang Squat Cleans, I really like these except I get pretty good bruises on my legs and I'm getting the hang of them better with each try... YAY :)

Tuesday August 25, 2009

Worked on Cleans, Snatches and Rope Climbing


2 Position Squat Clean
From Floor to Squat Clean
77X4
87X4
97X4

From Hang Position to Squat Clean
77X4
87X4
97X4

2 Position Snatch
From Floor to Snatch
55X4
55X4

From Hang Position to Snatch
55X4
55X4


1 Rope Climb, we were suppose to do 5 but I really sucked at it... LOL... I got to the top and then as I was coming down I lost my footing on the rope and slid down the rope, I got a burn on my right leg and my hand, so I gave up... Hopefully next time I will be better at it and do the 5 as wanted by Santos...

Friday August 21, 2009

6pm Class cheez'n it up after Fight Gone Bad...












We were suppose to make a funny pic but nobody but me and Megan did anything... What party poopers... LOL












Me foam rolling before the workout... The foam roller is definately my friend before and after the workouts... :)












"Fight Gone Bad"

1 Minute Wall Ball (14lbs)
1 Minute Sumo Dead Lift High Pulls (50lbs)
1 Minute Box Jumps
1 Minute Push Press (50lbs)
1 Minute Row for Calories

3 Rounds

206 Reps

This was my first time doing this workout... It was a hard!!! I definately wanna do better than I did this time on the next go round for this workout...

Thursday August 20, 2009

Front Squats

99X3
109X3
114X3
119X3
124X3









Last time I did front squats, I got 99X5, so I progressed pretty good, went up by 25lbs... It helps when I got Megan and Sky putting on the weight and pushing my ability... Thanks guys...

Strict Knees-to-Elbows
3 Sets of 15

Tabata Rowing
8 Rounds of 20 seconds of rowing and 10 seconds of resting; rowed 705 meters...

Wednesday August 19, 2009

400m Run
5 Bear Crawls
20 Renegade Rows (20lbs)

4 Rounds

21:57

Bear crawls were harder than I thought... It was my first time doing them in a workout... Yikes... I will know what to expect next time we do them... :)

Double Unders: 7 minutes to go as high as you can on the ladder for this finisher...

5-10-15-20-25-30-35-40-45-50

I only got to 14... LOL... 5-10-14

Look at me go... My hair is going out of control... But I would have to say I did pretty good for my double unders... I haven't gotten more than 5 in a row in a long time... So I was pretty proud of myself... I think this was a great way to work on double unders too... Especially for the Filthy Fifty, which is probably coming up pretty soon...

Tuesday August 18, 2009

Split Jerk;
55X3
65X3
75X3
83X3
93X3

Muscle Snatch w/3 O-Head Squats;
15X2
35X1
40X1
45X1
50X1
55X1

While working with Veronica on my snatches I was at a wider squat, I started working on doing my squat more narrow... Its working out so far working on doing the muscle snatch to an OHS... We will see when I do the Snatch from the ground into the OHS... Wish me luck... LOL :)

Then we did a quick workout; must do within 10 minutes;

10-8-6-4-2
DB Push Press (20lbs)
KB Swings (35lbs)
1 P-Hill Run

Saturday August 15, 2009

Megan and I worked with Veronica on Snatches, Cleans & Jerks, Thanks Veronica!!

Friday August 14, 2009

Max Reps in 15 minutes;

10 Wall Ball (14lbs)

5 Burpees

200m Run

7 Rounds w/ 10 Wall Balls

Afterwards we worked on Handstand holds for 2 minutes

Thursday August 13, 2009

We worked on more snatch work

Clean Pulls
55X5
65X5
70X3
70X3

Snatch Balance
55X5
65X5
70X3

Then followed we did a quick workout;

7 DB Push Press (20lbs)
7 Broad Jumps
1 Sprint (Fence & Back)

5 Rounds

6:09

Wednesday August 12, 2009

200m Run
30 Weighted Lunges (25lbs)
20 Pull Ups (MM Band)
30 KB Swings (35lbs)
20 Med Ball Cleans (14lbs)
400m Run
30 Weighted Lunges (25lbs)
20 Pull Ups (MM Band)
30 KB Swings (35lbs)
20 Med Ball Cleans (14lbs)
200m Run


20:00


This was a killer workout... I could have done better but I felt like I couldn't catch my breath... I need to concentrate more on my breathing during the workouts, especially on a hard wokout like this with alot of reps...

Tuesday August 11, 2009

Snatch Practice @ 55lbs

7 Hang Power Snatches (35lbs)
7 Burpees

7 Rounds

7:59

Monday August 10, 2009

200m Run
10 Box Jumps (18inches)
10 Push Ups (MM Band)
1-Fence Run
6 Rounds +
10 Box Jumps (18inches)
10 Push Ups (MM Band)
200m Run

10:08

Push Press;

55X5
65X5
70X5
75X5

Friday August 7, 2009

21 Double Unders
15 Cleans (55lbs)
9 Lateral Burpees

Max Rounds in 15 min.

4 Rounds

Afterwards we worked on weighted sit ups w/ 25lbs 4 sets of 12

Thursday August 6, 2009

20 Lateral KB Swings (35lbs)

12 DB Weighted Lunges (25lbs)

200m Run

5 Rounds

13:00

We worked on Snatches after the workout... I was a little rusty to begin with, but I started getting the hang of it by the time we were done... Its a hard movement... Because we started our snatches from the ground, instead of starting in the hang position when we worked on them before... Snatch weight was 43lbs...

Wednesday August 5, 2009

10-1 Wall Ball & D-Ball Slams (12lbs)

3:59

I knocked off 25 sec off my last time... YAY :)

Max Dead Lift

121X5
141X3
151X3
171X1
181X1
191X1
196X1

I went up 31lbs from my last Max Dead Lift... I was so excited... WHOOP WHOOP... YAY for EMI GG!!!!

Tuesday August 4, 2009

200m Run
5 Push Jerk (43lbs)
7 Pull Ups (MM Band)
9 Box Jumps

7 Rounds

19:05

I was a little ditsy cuz I did 7 Push Jerks instead of 5... I think I was confused cuz of the 7 Rounds... I dunno... Whatever... LOL... This was a harder workout than I thought... 7 Rounds is a long time but I finished with a good time...

Monday August 3, 2009

"Nancy"

400m Run
15 O-Head Squats (15lbs)

5 Rounds

14:50

I wish I could have done more weight, but due to my little shoulder injury on Friday I wasn't able to do more than 15lbs... Hopefully in the next few days my shoulder will be 100% and I will be able to handle more weight... In the mean time, its recovery time... LOL

Finisher; 3 1min rounds @ each station
Pass Throughs
Ab Roler
Knees-to-Elbows

I subbed out Ab Roler for Sit Ups w/12lb ball... I did what I could for KTE due to my shoulder... Didn't want to strain it...

Friday July 31, 2009

"Filthy Fifty"

50 Box Jumps (24 inches)
50 Jumping Pull Ups
50 KB Swings (35lbs)
50 Lunges
50 Knees-to-Elbows
50 Push Press (45lbs)
50 Back Extensions
50 Wall Ball (12lbs)
50 Burpees
50 Double Unders

So... I didn't finish this workout due to an injury... Ugh.. I got to Push Press and I started it and my left shoulder got a sharp/pulling pain... I walked it off and rubbed my shoulder for a few seconds, went back to the bar and tried it again, but it hurt more... I rubbed it again and tried it once more and I couldn't even pick up the bar with my left arm cuz my arm was getting numb and tingly all the way down my arm... Santos asked what was wrong and he told me "No More for today" Ugh... Wanted to finish but had to think about my safety first... Didn't want to make things worse...

Better luck next time... :)

Thursday July 30, 2009

Rowing kills me man... Ugh... I pulled and pulled with all my might on the last two 500m rows... I felt like it was never ending... LOL :)

500m Row
50 DB Dead Lifts (25lbs)
50 Sit Ups
500m Row
35 DB Dead Lifts (25lbs)
35 Sit Ups
500m Row
20 DB Dead Lifts (25lbs)
20 Sit Ups

17:34





After the workout we worked on Split Jerks... I liked this movement... We were just doing sets of three... Would have like to have worked on this longer to see how much weight I could actually do... Next time :)

35x3
45x3
55x3

Wednesday July 29, 2009

200m Run
20 D-Ball Slams (12lbs.)
12 Push Ups (MM Band)

7 Rounds

18:02

Back Squats
55x5
77x5
99x3
121x3
131x1
141x1
151x1

Tuesday July 28, 2009

500m Row
10-1
SDHP (55lbs)
O-Head Squats (55lbs)
500m Row

18:00

Worked on Dips
10-1 W/MM Band

My time sucked... I wanted to @ least be @ like 16:00... My SDHP were a little shakey, not sure why, and my O-Head squats are solid but my wrists hurt like crazy... by the last 500m row I was done. I didn't think I could finish... Thanks Megan for encouraging me!! LOL...

Monday July 27, 2009

Max Strict Press: 67lbs
Max Box Jump: 33 inches (if I had more time I probably could have gone higher, maybe next time)

Max Rounds in 15 minutes
20 DB Weighted Lunges (20lbs)
12 Knees to Elbows
1 P-Hill Run

Completed 3 Rounds + 12 lunges

It was way too hot... I probably could have done more if I wasn't so hot and exhausted... Ugh...

Thursday July 23, 2009

"Schmoke You"

15 KB Swings (35lbs)
15 Push Press (50lbs)
15 D-Ball Slams (12lbs)
15 Box Jumps (18 inch)

5 Rounds

20:30

This workout was way harder than I thought. For one my shoulders were shot from the workout on Wednesday! Ugh... But I gave it my best, but probably could have done w/out the extra breaks... Next time will be better!!!

Finisher: Strict Pull Ups
Megan & I were partners, we got 57 WHOOP WHOOP :) LOL

I did 32 w/a mm Band (big purple one)

That was my first time ever doing strict pull ups... Pretty dang hard, I wanted to kip to help me up, but I didn't... Next time I will work to the mm band (smaller bands)

Wednesday July 22, 2009

CROSS FIT GAMES 2009 WORKOUT

30 Wall Ball (10lbs) Went above the normal line... Or @ least tried to... LOL
30 Power Snatches (35lbs) Love this movement..
3 Rounds for time

17:44

I really liked this work out... Loved this movement... I wish my time was better, but better luck next time...

Monday July 20, 2009

10 Front Squats (55lbs)
20 KB Swings (35lbs)
10 Box Jumps (20inch box)
200m Run

4 Rounds; (Didn't finish AGAIN) BIG UGH... :(

I did 3 Rounds but no 200m Run; I started feeling really sick... So mad that I didn't finish another workout.. I SUCK AGAIN :( LOL... Oh well, I will definately finish Wednesdays work out dangit!!!

We worked on Power Snatches... Started w/ a training bar and added 10lbs and then another 5lbs, I believe Santos said I was working w/ 30lbs. I have come to find out that I really like this movement. Hopefully I will feel the same after Wednesday's work out and that I can put more weight on the bar!

Friday July 17, 2009

50 Body Weight Squats
25 Push Ups (MM Band)
15 Pull Ups
P-Hill Farmers Walk (25lbs DB)
3 Rounds (Didn't Finish) Ugh.. :(

Did 1 full round, 2nd round sub farmers walk for a gaser, 3rd round sub pull ups w/20 Box jumps @ 18inch box.. I sucked that day, I had been working out in the morning and was spoiled w/ the cooler weather, came and tried to work out in 100 degree weather and it kicked my rear. So mad Ugh... :(

Wednesday - Happy Birthday to ME!!!

My Birthday Work out was a killer! Thanks Santos!!

270m Row
27 Box Jumps (18inch)
27 O-Head Lunges (25lbs)
27 Double Unders
270m Row
27 Box Jumps
27 O-Head Lunges
27 Double Unders
270m Row

12:22

Push Jerk
45x10
55x10
65x5
85x3
90x3