4/28/10

Wednesday WOD 4/28

Jeremy
25 minutes: 100lbs military press, 120 palms out pull downs ( no pull up bar), 50 45lb kb swings, 60 situps, 70 burpees

4/26/10

MONDAY WOD April 26th

5 Rounds for time:

50 Double Unders or 75 single jump-ropes

35 Knee to Elbows

Weighted overhead walk (20 yards)

Jeremy: 25:00 with 135lb for weighted overhead walk

Adam: 25:32 with 135lb for weighted overhead walk

Kevin: 4 Rounds 18:43 45lb overhead and replaced 25 walking lunges for the 20 yard walk

Angie: 25:48 55lb for weighted overhead walk & last round she did weighted German Twists in place of knees to elbows

Tara and Allie workout earlier in the evening & did a modified version; 20lb weighted German Twists instead of knees to elbows & 20lb for weighted overhead walk

Tara: 12:44
Allie: 13:30

4/23/10

WOD 4/23/10

Three rounds for time of:

Hang power cleans, 15 reps

15 Burpees

Jeremy: 7:07 with 115lbs

Kevin: 11:24 with 115lb

Tara: 8:11 with 45lb

Allison: 8:12 with 45lb

4/20/10

Wednesday WOD

3 round for time:

800 meter run

30 push ups

30 sit ups

Adam: 18:30
Angie: 23:47
Allie: 28:52
Jeremy: 18:01 (with ropes)
Kevin: 18:38 (T&K did 30 jump ropes also)
Tara: 31:30

That's a 2 mile run, 90 push-ups and 90 sit-ups...way to go Cronies!

4/19/10 In honor of "The Motivator"

Yesterday was Adams birthday and in honor of "The Motivator" we did a modification of the Filthy Fifty....We did the Dirty Thirty Six!


{Actual Crossfit WOD is 50 reps of each exercise, we did 36}
For time:
36 Box jump,
(we jumped over various things; stones, cooler, gym bag b/c we don't have an official box built yet)
36 Jumping pull-ups
36 Kettlebell swings,
Walking Lunge, 36 steps
36 Knees to elbows
(on pull-up bar)
36 Push press,
45 pounds (we all used the same bar)
36 Back extensions
(laying stomach down on bench & raising up using back muscles...this will make you have great posture the next day, ha!)
36 Wall ball shots
36 Burpees
(Jump, then down to a push up, knees to chest and hop back up, kinda like a squat-thrust, but harder!)
36 Double unders
(Jump-rope doubletime)

ADAM: 19:02
45lb Push Press, 20lb Wall Balls, 45lb kettlebell

ANGIE: 33:52
45lb Push Press, 6lb Wall Balls, 35lb kettlebell

ALLIE: 30:50
45lb Push Press, 6lb Wall Balls, 25lb kettlebell

KEVIN: 18:50
45lb Push Press, 20lb Wall Balls, 45lb kettlebell

JEREMY: 18:47
45lb Push Press, 20lb Wall Balls, 45lb kettlebell

4/14/10

Warm-Up

dumbbell curls (10)
25 deep squats
dumbbell press (10)
Do all this 3 X

21's
dead lift
25 situps
Do all this 3X

dumbell prone curls (10)
kettle bells (10)
100 jump ropes
Do all this 3X

run

No time kept.

Participants were: Adam, Jeremy & Kevin last night and Angie today.

4/7/10

April 7th WOD: "KAREN"

Warm-up: 400 meter run, 20 sit-ups, 20 push-ups

150 Thrusters for time

{deep squat then press weight above head, all one motion}

Tara: 7:40 12lbs

Kevin: 8:43 45lb

Jeremy: out of town for work

Angie: 6:29 20lb (110 reps) 10lb (40 reps)

Allie: 7:39 20lb (50 reps) 12lb (100 reps)

Adam: 6:20 45lb

Kevin ran an extra 1/2 mile. Adam & Angie did 100 meter sprint & 100 meter backwards. Tara & Allie just sat there and huffed & puffed. Actually we did stretch really good...does that count as extra work?

4/6/10 REST DAY

Tuesday was rest day. It's always nice to get a day off!

4/5/10

WOD: April 5th

3 Rounds:
Single arm dumb bell curls (10 reps)
Lat pulls (10 reps)
21’s (7/7/7)
Tri-cep extensions (10 reps)
Single arm dumb bell military press (10 reps)
100 m sprint
100 m backwards

Adam: 10:10
30 lbs dumb bells
160 lbs Lat pulls
45 lbs bar 21’s
40 lbs dumb bell tri-cep extensions
25 lbs dumb bells military press

Angie: 10:20
12 lbs dumb bells
100 lbs Lat pulls
12 lbs dumb bells 21’s
12 lbs dumb bell tri-cep extensions
12 lbs dumb bells military press

Allie: 12:10
12 lbs dumb bells
90 lbs Lat pulls
12 lbs dumb bells 21’s
20 lbs weighted ball tri-cep extensions
45 lbs bar military press

Kevin: 13:20
25 lbs dumb bells
160 lbs Lat pulls
25 lbs dumb bells 21’s
45 lbs dumb bell tri-cep extensions
95 lbs military press

Tara: 14:46
12 lbs dumb bells
90 lbs Lat pulls
10 lbs dumb bells 21’s
20 lbs weighted ball tri-cep extensions
45 lbs bar military press

Jeremy: TBD

4/4/10

April 4th Workout at the park

Warm up:
10 Over and backs (40 yds--guess on distance)
20 Push ups
20 Sit ups
20 Squats
10 Pull ups

Work Out: 3 rounds for time
12 Kettle Bell Swings (girls: 35lbs guys: Jeremy 45, Kevin and Adam 40)
20 German twists
1 set of lunges (40 yds—again guess on distance)
12 Springs
5 Over and backs (40 yds—again guess on distance)


Allie: 26:26
Angie: 25:32
Tara: 22:39
Adam: 12:31
Kevin: 12:38
Jeremy: 13:00

Good Friday

April 2nd

800 meter Run, 35 push-ups & 35 sit-ups
400 meter run 30 push-ups & 30 sit-ups
200 meter run 25 push-ups & 25 sit-ups
{To save you from doing the math that = 3/4th mile run & 90 push-ups & sit-ups}

Adam, Angie & Allie: outside in the rain, now that is dedication
12:57 21:08 22:16

Kevin & Tara, at their house
13:06 18:15
{Kevin ran the whole mile, way to go!!}

3/31/2010

Wednesday 3/31/10

The real Crossfit pro's demonstrating front squat & "L" pull-ups

7 Rounds:

Front squat (3 reps)
Angie & Allie 55lbs
Adam 185lbs Jeremy 185lbs (2 sets) 165lbs (5 sets)

L Pull ups (7 reps)
Angie & Allie spotted each other
Adam used chair Jeremy no chair

TIME

Allie: 5:09

Angie: 6:32

Adam: 6:55

Jeremy: 9:10