January 28, 2010

**Didn't do a WOD today, but messed around with back squats (5 sets of 5-10, starting with 45lbs and worked up to 95lbs) and played with the rings. I'm working on getting Muscle Ups down before the CrossFit Level I Cert at the end of April.

January 27, 2010

REST DAY!
(threw my back out--again. frustrating!)

January 26, 2010

Three rounds for time of:
Row 500 meters
75lb Thrusters, 4 reps


**27:34

January 25, 2010

For time:
85lb Deadlift, 15 reps
20 Pull-ups
85lb Deadift, 12 reps
15 Pull-ups
85lb Deadlift, 9 reps
10 Pull-ups
85lb Deadlift, 6 reps
5 Pull-ups
85lb Deadlift, 3 reps
1 Pull-up


**7:37

Stats, End of Week 3

Last Week: January 15, 2010

Height: 5'7"

Weight: 131lbs

Bust: 34" 

Waist: 25.5" 

Hips: 37" 

Right Thigh: 21" 

Left Thigh: 21" 

Right Calf: 15" 

Left Calf: 14.5" 

Right Bicep: 11.5"

Left Bicep: 11.5" 

Today's Date: January 22, 2010

Height: 5'7"

Weight: 130.5 lbs (.5lb loss)

Bust: 34" (same)

Waist: 25" (.5" loss)

Hips: 37" (same)

Right Thigh: 21.5" (.5" gain)

Left Thigh: 21" (same)

Right Calf: 15" (same)

Left Calf: 14.5" (same)

Right Bicep: 11.5" (same)

Left Bicep: 11.5" (same)

January 24, 2010

REST DAY!

January 23, 2010

REST DAY!
(I've taken a lot of those this week & only worked out 3 days...will step it up next week)

January 22, 2010

"GRACE"
3 rounds for time of:
45lb clean & jerk, 10 reps
20 sit ups


**5:28

January 21, 2010

REST DAY!

January 20, 2010

"GI JANE"
For time: 
35 Burpee pull ups


**I forgot to time myself :(

January 19, 2010

10-9-8-7-6-5-4-3-2-1 for time of:
box jumps
push ups
sit ups


**7 minutes

January 18, 2010

REST DAY!
(Back still tweaked, dang it)

January 17, 2010

REST DAY!
(I tweaked my back, thus it was a forced rest day)

Stats, End of Week 2

Last Week: January 8, 2010

Height: 5'7"

Weight: 131lbs 

Bust: 34" 

Waist: 25.5" 

Hips: 37"

Right Thigh: 21.5" 

Left Thigh: 21.5" 

Right Calf: 14.5" 

Left Calf: 14.5" 

Right Bicep: 11.5" 

Left Bicep: 11.5" 

Today's Date: January 15, 2010

Height: 5'7"

Weight: 131lbs (same)

Bust: 34" (same)

Waist: 25.5" (same)

Hips: 37" (same)

Right Thigh: 21" (.5" loss)

Left Thigh: 21" (.5" loss)

Right Calf: 15" (.5" gain)

Left Calf: 14.5" (same)

Right Bicep: 11.5" (same)

Left Bicep: 11.5" (same)

January 16, 2010

10 minutes on the StairMaster
10 minutes on the Treadmill - 30 sec sprint, 60 sec rest
10 minutes on the Concept 2 rower - 1663 meters

January 15, 2010

"CINDY"

Complete as many rounds in 20 minutes as you can of:

5 pull ups

10 push ups

15 squats

**I completed 23 or 24 rounds (but I lost count) during the last 5 minutes.

January 14, 2010

REST DAY!
(not feeling well today--sore throat & congested chest)

January 13, 2010

"LYNNE"
Five rounds of:
Max push ups
Max pull ups or beginner pull ups

I worked out at the gym at work today and apparently there isn't a pull up bar so I subbed pull ups for lat pull downs at 50lbs.

**Round 1: 30 push ups / 25 lat pull downs
**Round 2: 28 push ups / 20 lat pull downs
**Round 3: 20 push ups / 18 lat pull downs
**Round 4: 15 push ups / 16 lat pull downs
**Round 5: 15 push ups / 15 lat pull downs

January 12, 2010

REST DAY!
(but not by choice, dangit)

January 11, 2010

Push Jerk 1-1-1-1-1-1-1 reps.


**Rep 1: 65lbs
**Rep 2: 75lbs
**Rep 3: 85lbs
**Rep 4: 85lbs
**Rep 5: 95lbs
**Rep 6: 100lbs
**Rep 7: 105lbs

January 10, 2010

REST DAY!
(much needed)

January 9, 2010

"FRAN"
Three rounds, 21-15- and 9-reps for time of: 
95lb thruster
Pull ups


5:32


**30lb thruster
**Pull ups done using green band for assistance.
**Jumped rope for 20 mins after WOD.

Stats, End of Week 1

Start Date: January 1, 2010

Height: 5'7"

Weight: 133.5lbs

Bust: 33.5"

Waist: 26"

Hips: 37"

Right Thigh: 21.5"

Left Thigh: 22"

Right Calf: 14.5"

Left Calf: 14.5"

Right Bicep: 11"

Left Bicep: 11

Today's Date: January 8, 2010

Height: 5'7"

Weight: 131lbs (2lb loss)

Bust: 34" (1" gain)

Waist: 25.5" (.5" loss)

Hips: 37" (same)

Right Thigh: 21.5" (same)

Left Thigh: 21.5" (.5" loss)

Right Calf: 14.5" (same)

Left Calf: 14.5" (same)

Right Bicep: 11.5" (.5" gain)

Left Bicep: 11.5" (.5" gain)

(photos taken 1/8/10)

January 8, 2010

Power clean 1-1-1-1-1-1-1 reps.


**Rep 1: olympic bar + 5 on each side (50lbs)
**Rep 2: olympic bar + 10 on each side (65lbs)
**Rep 3: olympic bar + 15 on each side (75lbs)
**Rep 4: olympic bar + 20 on each side (85lbs)
**Rep 5: olympic bar + 25 on each side (95lbs) 
**Rep 6: olympic bar + 25 on each side (95lbs)
**Rep 7: olympic bar + 27.5 on each side (100lbs)

January 7, 2010

REST DAY!

January 6, 2010

Three rounds for time of:
20 thrusters 
10 pull ups


8:34
**20lb thrusters
**Pull ups done using purple band for assistance

January 5, 2010

Three rounds for time of:
Run 200-400 meters
15 sit ups
15 hip extensions

13:00
**Ran 400 meters at 7.2 for Round 1, 7.0 for Round 2 and 8.0 for Round 3

January 4, 2010

REST DAY!

January 3, 2010

**Today is a rest day. I chose to do Cardio.

10 minutes on the StairMaster
10 minutes on the elliptical machine
10 minutes on the upright bike

January 2, 2010

"BARBARA"
Five rounds, for time of:
5 pull ups
10 push ups
15 sit ups
20 squats
Rest for three minutes precisely between rounds.


21:23
**Pull ups done using green band for assistance
**Last 4 push ups on Rounds 4 & 5 done on my knees

January 1, 2010

"CINDY"
Complete as many rounds in 20 minutes as you can of: 
5 pull ups
10 push ups
15 squats


11 rounds in 20:01.7
**Pull ups done on assisted pull up machine at 90lbs
**Last 2 sets of push ups were done on my knees
**Squats are a piece of cake
**Currently, my arms are shaking just lifting a glass of water to my mouth