Week 18- "Barbara"

Ok..almost threw-up on this workout. I've done it before but I think I pushed too hard this time.


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Time: 45 minutes

Short and sweet!

This was sounded easier than it actually was.


With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Rounds completed: only 4

"Nate"

This was a fun WOD. I was doing the handstand pushups and some guys were actually helping me by yelling to push. Felt good!

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

2 Muscle-ups (substituded with 5 pull-ups & 5 dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (used 70lb dumbell)

Total rounds completed: 7

Squats

Heavy stuff today.

Back Squat 5-5-5-5-5 reps

weight: 155-165-175-185-190

Week 17- Push Jerks

Today's workout:


Push Jerk 5-5-5-5-5 reps

weight: 135-140-145-150-155

Pull-ups & Bar Dips

This WOD was pretty straight forward. I had to do the pull-ups & dips.

30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Time: 25 min

"Nicole"

I love to run so I was definitely looking forward to this WOD.


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

Run 400 meters (7 rounds)
Max rep Pull-ups (6 rounds: 15, 13, 13, 9, 12, 12, 10) Total pull-ups: 94

Unique workout

This was a good workout but I think people at the gym were looking at me funny. See video.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

virtual shoveling
Push-ups

Time: 13 minutes

"Isabel"

Ok this was an entirely new exercise for me so I had to practice a little before getting started. After getting the hang of the movement I knew I wouldn't be able to lift the prescribed weight of 135lbs so I started light and added weight as I progressed. Here's the workout and a video clip:


For time:

Snatch (65lbs x 5, 70lbs x 5, 75 lbs x 5, 80 lbs x 5, 85 lbs x 5), 30 total reps

Time: 16 min

Week 16: "Filthy Fifty"

I beat my time by 10 minutes on this one.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35lb d-bell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

TIME: 37 minutes

Jump Rope

My calves were extremely sore after this workout. I also added a 400m sprint to top it off.

50-40-30-20-10 (reps)

Double-unders (jump rope)
Sit-ups

TIME: 16 min

"Grace"

Today was all about coordination and strength. This excercise involves practically all of your muscles. After the first rep, I didn't think I'd be able to finish the entire WOD. The weight just felt so heavy.

135 pound Clean and Jerk, 30 reps

TIME: 17 min

"Barbara"

My gym closed down for renovation this month so I'm having to do workouts that don't require special equipment or weights. So, I found this WOD in Crossfit's archives:

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups (did crunches instead)
50 Squats

Rest precisely three minutes between each round. (changed it to 2 minutes to make up for the situps)

Time: 32.35

Week 15- 5K

It's very encouraging to see the improvement in my workouts. I was able to beat my previous 5K time by 1.15.

Time: 20.06

More hard running!

This is another workout I did a couple of months ago and again was able to shave off some time.


Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Time: 23 minutes

"Cardio with Squats"

Another tough running work-out. I have to admit, running hard hurts more than any other workout I do.


Four rounds for time:

400m run
50 squats
rest 1 min

Time: 21 minutes

"Fran"

I did this workout in late July and this time I was able to shave off almost 5 minutes. You get a nice little rush when you realize you did extremely better the second time around. It helps me stay motivated. There's a video of this workout in my July posts. I was also able to go with the prescribed weight (95lbs).

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups