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Archive for the 'Training' Category

Thursday/Friday Wod

Friday, November 6th, 2009

Thursday 091105

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

8

Friday:

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

8 Rounds

I’m happy with that.

I hit a tire on the freeway tonight. It ripped my side skirt right off my mustang. I’m soo bummed I could just cry. The tire hit my rear fender too and scrape it but I think that can be buffed out. I’m trying to look at the bright side that it didn’t do more damage then that. Not really seeing it.

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Crossfit Total

Wednesday, November 4th, 2009

"CrossFit Total"

Back squat, 1 rep   180#PR
Shoulder Press, 1 rep   85# (stuck)
Deadlift, 1 rep  200# (best was 205)

Back is toast! :(

Lunch - 30 min yoga

Yesterday - Skills day - Squat Cleans

Tonight I watched a 125# weightlifter front squat 240#!!! She is my hero!!!!

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Wod

Monday, November 2nd, 2009

Five rounds for time of:  27:10
95 pound Snatch, 3 reps   (used 75#)
95 pound Overhead squat, 15 reps  (used 55#)
Run 400 meters

The overhead squats were brutal. I could feel my hands going numb from the pressure of the weight on my wrists. I kept my traps shrugged and my arms engaged and it helped out a lot. I broke it down between 7 and 8 reps and 5’s through the whole thing. I think I did okay on this one.

Also did some yoga on my lunch again today. :D

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Fri/Sat

Saturday, October 31st, 2009

Friday
Rest/Skills day

We have a weight lifting competitor training at our gym now. Teeny, tiny thing that can lift twice her body weight…and believe me she doesn’t weigh much. She worked with us on snatches last night. I really liked it. She’s going to work with us on rest days for the next few months.

Saturday
Front Squats 3×5
105; 115; 125

Back Squats 1×20
95

Too tired/lazy to do the metcon today. Tomorrow is a rest day.

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Whipped Annie!

Thursday, October 29th, 2009

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Time: 17:02  (last time was 19:27) Woo Hoo!!! New PR!!!!

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Fran

Tuesday, October 20th, 2009

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time: 14:19     Weight: 75lbs

I don’t know if this is good or not. I’ve never done Fran before. Suzie got it in 7:38…so I’m thinking not so great. :(

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Thursday

Thursday, October 15th, 2009

Thursday 091015

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Time: 23:22 Weight: 65lbs

Not bad. I think I’m getting quicker, which is good. I’m not the last one anymore. I am so sore now. I think tomorrow will be a rest day. Not sure if I’m going to make Saturday’s workout.

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Elizabeth

Wednesday, October 14th, 2009

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (used 75)
Ring dips (w/band)

Time: 12:40  :D

Last time was: 22:45 (weight was 80#’s though) I knocked 10 minutes off it!!

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Thrusters

Wednesday, October 7th, 2009

Wednesday 091007

Thruster 1-1-1-1-1-1-1 reps

New pr 100#; last time it was 85#

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Rest Day

Tuesday, October 6th, 2009

5k Run Time:30:22  I beat my last time by 1:05!!!

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