Posts Tagged ‘rower’

10401950_10204107479799901_6028078192938608913_n (1)

7410_10204098501015437_1301990596979480106_n

Good morning everyone! I hope y’all had a great weekend! This is a recap of my past couple wods. My husband and I both got PR’s with Karen yesterday!!!! WOOOP WOOOOP! ๐Ÿ˜€ I not only PR’ed it but shaved 2:15 off my time for a time of 830! I’m not sure what today’s wod is going to be. Hopefully when my son naps today I can figure it out, Finish my coupons and study our crossfit stuff. Fingers crossed! But speaking of my son he just woke up so gotta go!!!

I want to throw a thank you out to all my followers I know I have struggled with keeping up with this and y’all have stuck by and kept reading so thank you! Hopefully when my son is 7 or I don’t know maybe 18 my life will hopefully slow back down! lol

10458308_874445175904494_8100346059095296154_n

Yesterday’s wod was a good one! My husband and I intended to do a nice short but good wod yesterday because the day before we did a solid 65 minutes of non stop work. But that did not happen. lol We decided to go with a partner one and in the end it was a ton of fun but it was a solid 40:20 of work. So no short wod for us. But partner wods are the best!!!! And my partners kicked some major butt last night! ๐Ÿ˜‰

Wod

As a team of 3:
500 Calorie Row For Time
P1: Row
P2: 20 Wall Balls
P3: 200m Run

When partner 2 and 3 complete movements. All partners switch.

Time- 40:20

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

21-15-9

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

21-15-9

Kettle bell Swings (35)
AbMat Situps
HSPU
AbMat Situps

Rest 10 Minutes

Row 1,600 meters

1521455_10202369965883139_1229227474_n

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!

1551778_10202361192783817_730763883_n

1555339_10152123731471661_2049318817_n

1558443_10202361191983797_516551689_n

174d2880ef1a936d20d09a540d98b8f7

Factoring in the fact that I could hardly walk today I think I did okay. 55lbs for the EMOM (that was my one rep max 2 months ago) and 10:43 for the WOD. Scaled.

Strength:
20 Minute EMOM: 3 Strict Press

WOD:
3 Rounds for Time of:
Row 400 meters
10 Handstand Push Ups
10 Single Arm KB Press (53/35)

Bonus:
30 Sit-2-Stands

IMG_3339

So I have been MIA the last week because our computer was messed up and my husband was out of town. ๐Ÿ˜ฆ So I’m a week behind on my WOD’s. I’m not going to post them all so I’ll just pick up with today’s. I hope y’all had a great Thanksgiving!! Our’s was pretty low-key and nice ๐Ÿ™‚ Lets see what have y’all missed while my computer has being dumb? I’ve started working on my running. My goal is to be up to being able to run two miles without having to stop for the garage games in February. OH OH OH I’m almost to being able to do pull ups with no band!!! I need to get kipping but I’m so much closer than I thought and… Drum roll…. I did ONE Muscle up! With the Black band. But still! It was not easy, I could only get it once but now you better bet I’ll be working my butt off on those! I’ve been working on my t2b and double unders. I did yesterdays wod with all double unders no singles! ๐Ÿ™‚ Well double single double single. But I only counted the doubles and never had to stop and just do strait singles. Made me pretty happy! My wall balls are getting a lot better! I only count the ones that would count for legit reps if I was competing and the last wod with them I could get 4 or 5 in a row that would count and before it was one or two. So I’ve been seeing a lot of progress the last couple weeks! Its pretty awesome! Okay so on to today’s WOD-

Today’s WOD

Strength:
10-8-6-4-2 Reps of: Bench Press

WOD:
12 Minute AMRAP of:
Row for Cals

Bonus:
50 Ab Mat Sit Ups

I got 155 Calories

OH And I don’t want to forget We got Bryden his first Pair of sneakers! Well really his first pair of shoes he hasn’t needed them and we didn’t want to buy them just for looks. But hes walking now so he needed them ๐Ÿ™‚ I think he loves them and if not his mom and dad do! 1471936_10202066699541670_304603440_n

be476645bcbc8c17eb8b1abcdc1a47b0

Morning everyone!!! I’m up nice and early for my 6am class! I decided starting today I need to start pushing myself more. I feel like I’m not increasing in weight as much as I should and I think it’s because I go way to light assuming I can not do more. SO starting today I will try always to do more and if I have to scale back then I do. But no more second guessing myself! Last week when I did the bear Complex one of our coaches came over and said I was lifting my bar like it was PVC pipe! OOOPS! No more of that! I really had thought I got over the second guessing myself when I started crossfit but I realized this past week I haven’t. I guess it’s a hard habit to break. I think this will be one of my November goals when I do that blog later this week. I also saw a blog with someone doing 50 sit up’s everyday until Christmas. Now I don’t think I want to do that but it got me thinking…. Maybe 50 burpees every day until Christmas or 50 push ups? Anyone interested in doing something like that with me? Okay on to today’s Wod I have to get moving and get there! lol

Strength:

In 12 minutes, work to a heavy single Bench Press
Ex. 10, 8, 5, 3, 1, 1, 1 reps

WOD: โ€œFight Gone Badโ€

3 Rounds: 5 minutes of work/1 minute of rest
1 minute at each station
Wall Ball Shots (20/14)
Sumo-Deadlift High Pull (75/55)
Box Jumps (20)
Push Press (75/55)
Row for Cals

Bonus:
Double Under Practice