Posts Tagged ‘push ups’

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I hope y’all had a Great Labor day weekend! We had a great time spending time with our Family in Florida. We had todo our Labor day WOD the day after just because we were driving home on Labor day and had so much to do when we got home. So Annie was done on Labor day and then our Labor day wod was done yesterday.

Labor Day WOD

1 Mile run
400 KB Swings (53/35)
300 Squats
200 Pushups
1 Mile run

Reps can be split up.

We ended up putting a time cap on it at 845 we would stop and count reps for our score.

At the end we both had the same score even tho my husband kicked my butt in the first run I caught up on the reps.

We both got- 200 Push ups, 300 Squats, 295 KB Swings- At RX.

It was a hour and 10 minutes of work I think if we would have done another 30 or so minutes we could have finished. Maybe next year. ๐Ÿ˜€ ๐Ÿ˜‰ :p Either way we both had a great time and it was a great wod!

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Strength:
15 minutes to complete
4 sets of Bench Press @ 60% of 1 RM
Perform 20 HRPUs immediately following each set of Bench Press.

WOD:
20 Minute Time Cap
5 RFT
20 Wall Balls 30/20
15 Ring Rows (kipping with your hips is allowed)
60 second rest
400m Run

Bonus:
3 heavy sets of 10 KB Strict Press (per arm), getting progressively heavier.

I finished everything minus one 400m run. 14 lb wallball. Overall I was happy. I was hardly awake at 6am this morning maybe if I would’ve done it later in the day I could have done better? I don’t know.

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Okay I have to stop slacking with this! It’s pretty much my crossfit journal if I don’t keep up with it how will I remember what I did when I did it and with what weights? I’m better. No more shingles. No more crazy Garage Games Training. So no excuses to be slacking lol. I decided last minute that I was going to go to Orlando while my husband is away on training so I could relax and de stress from the last couple months. It was a very good idea b/c I’m already feeling much better! I have a great box I go to while I’m here so major bonus! Yesterday we did pretty much a 600 rep wod. It took me 40:41 and when I finished it, it felt great! I’m taking toady off as a rest day since I have only had 2 days off in the last 9. Ooops. But in my defense one of the 9 days I only ran and did 2 one rep max’s so that really didn’t count so almost like I had 3 rest days. I do think I will run today. I hate running and really started working on it the last 2 or 3 weeks before the garage games and It got a little better. I wish I would have started when I wanted to but I really don’t like running so I put it off till the last second. But now I’m determined to make this weakness into a strength instead. I want to start hill sprints, beach sprints, running using our weighted vest. I don’t know if I will ever like it but I will get a lot better! Okay on to what my last two wod’s were and how I did ๐Ÿ™‚

Saturday’s WOD

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I did the Burpees in 10:41 and the Wod in 27:30 I used 95lbs for DL and 45 (Only the bar ๐Ÿ˜ฆ ) For my Bench Press.

I had to take Sunday Off b/c that was my day Driving to Orlando. 6Hr car ride with a one year old in the rain the whole way. Not really a day off. lol

Mondays WOD

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Okay I did 85 For DL (10lbs away from the RX weight!!!) 55 for HCleans and 45/35 for Push Press (I need alot of work on my overhead stuff) Took me 40:41

1544505_10202370597738935_1974801923_nOkay so this past weekend has been very busy! Our gym is a functional gym now! It’s not done, but it works we have done a few wods in there already! Okay so because I’m still super busy with the gym, Bryden and normal everyday stuff I have to make this blog short and sweet. But hopefully we will have the gym done soon and stuff will quiet down and be back to normal and even easier b/c we wont always have to leave the house to workout!

Saturday- Our first wod in our new gym- A WOD that we have to do at the Garage games in Feb.

4 minute ascending AMRAP- 105# (75#) Power Clean with pull-ups (men) burpees (women)

So 1 clean one burpee, then 2 and 2, 3 and 3, and so on.

And then 1 Minute Rest

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Kettle bell Swings (35) And Wall Balls (14)

Sunday Fun Days WOD

Run 1 Mile

Rest 10 Minutes

3 Rounds

10 Wall Balls
10 Thrusters (I did 55lbs)
50 Dubs (Scale 150 Singles) I did some of both

Rest 10 Minutes

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Kettle bell Swings (35)
AbMat Situps
HSPU
AbMat Situps

Rest 10 Minutes

Row 1,600 meters

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And then at home later that day another WOD for the Garage games in Feb.

5 – 135#/75# Squat Clean, 10 HSPU (scale hand release push-ups X2), 10 Goblet Squats (varying weight to be released). Reduce by 1 sq. cl. 2 HSPU and 2 squats.

I did HRPU and I got 6:43 for time and it kicked my butt. So hopefully with practice I will get that time down! Oh Plus I used 65 not 75! I need to get the extra 10 lbs on there to!

Okay and today’s WoD

Strength: 15 Minutes to complete 25 reps in as few sets as possible of 70% of your 1 RM Deadlift. If you do not know your 1 RM Deadlift, use this time to find it.

WOD:
600m Row
25 Deadlift 225/155
100 Stationary Reverse Lunges (total)
800m Run

There will be another one at home also that one is undecided right now.

And here are some more Progress pics!

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I can not believe that Christmas is days away! The last couple months have flown by! I have to pack at some point. And do laundry so I can pack. And clean. Geeez too much to do. So the past few days have been all about partner fun! Friday was a partner wod I was glad b/c it was my last workout with my friend Megan before she left for her Christmas Vacation. We kicked butt of course b/c we are pretty awesome ๐Ÿ˜‰ And then yesterday was another partner wod that I got to do with my husband and again did pretty bad ass due to another awesome partner! Well really the best partner ever ๐Ÿ˜‰ Today is a mystery we wont know the WOD until we show up. Last Sunday it was a partner wod and It made my legs non usable for days. lol So I hope this Sunday is just as good! OHHH And I can’t forget to tell ya’ll!!! We are going to do a WOD New Years Eve!!! A box in Orlando (We’ll be there visiting family for the holidays) will be hosting a midnight wod! I’m so excited! I hope it’s a gooooooood HARD one! I’ve been trying to keep up with boxes in Orlando b/c I knew we would have to hit them up while we are there. We have now less than 2 month until the Garage games so this is not the time to take a ton of time off. This is crunch time!

Fridays WOD-

Strength:
20 Minute EMOM: 3 Sumo Deadlift High-Pull

WOD: Partner WOD
10 Minute AMRAP:
10 Ball Slams (30/20)
10 Double Unders (40 singles)
10 Burpees
Partners alternate rounds

Bonus:
3 Minute Hold of Front Plank

Megan and I got 8 Plus 22 RX

Saturday’s WOD

I did the fundamentals class at 830- Worked on kipping, pull ups, T2b, did a mini wod and then relaxed a little bit in between classes until my husband got there, when he got there we ran a mile before the class started (I really have to work on my running for Feb!) Then then the next class started at 10. Saturday is my long day at the gym. And I’m not gonna lie. I love it.

WOD: Team Strongman

1 member works while the other rests
50 Stone-2-Shoulder
50 Deadlift (225/165)
10 Tire Flips
50 Clean and Jerk (135/95)
50 Meter Prowler Push
50 Meter Farmerโ€™s Carry

Brian and I finished in 19:15 S

Sunday Fun Day WOD- Coming soon!

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Today’s WOD

Strength:
10-8-6-4-2 Reps of: Front Squat

WOD:
5 Rounds for Time of:
8 Power Snatches (95/65)
16 Ring Push Ups
32 Air Squats

Bonus:
3 Minute Hold of: Hollow Body

My Time- 17:33