Week 7

Monday

4 Rounds

10 push jerk 45 lbs

20 burpees without touching the ground

30 deadlift 45 lbs

Tuesday- off

Wednesday-

10 9 8 7 6 5 4 3  1 

Overhead Squat  25 lbs

1 2 3 4 5 6 7 8 9 10

Pull ups

It was a perfect workout for perfecting my form. I didn't try to be fast because I know that those are two things which I definitely need to work on. AND I DID! My overhead squats are looking so much better. A little over a week ago, I remember thinking that I could not do them... even with the PVC pipe.  Today I could probably have gone higher no the weight but I really wanted good form. And it definitely got better. These were the best overhead squats yet.  I remembered to stay in my heels and keep the bar in line with my heels and spine... And pull ups-- no more jumping box kiplings... I used a band like a big kid. And I rocked the kipling part. Last time I tried the band, I couldn't use the green one because it gave me too much lift and I couldn't even do one on the blue band. This time I started with the blue band and then added blue and white band together. I should be able to use just blue band soon though... and then eventually... no band? I don't know, part of me has self doubt. But another part of me wants that to be my goal before Geoff comes home. 

We ended the workout with planks. I held mine for two minutes, the other two people in the class dropped before one minute was up. Then the Crystal made them get back up until I finished. I know I can see a difference in my stomach when I look at it but an even bigger difference is how much my abs are capable of and the fact that they are pretty hard when you poke them.

Thursday-

Running Workout

4 Sprints

2 side shuffle sprints

10kg Lunges uphill

Tabata - 20 Seconds as many reps as I can, 4 times

deadlifts 15lbs  

squats

pushups, starting on toes

situps

mountain climbers- 100 and then 50

russian twists- 100 and then 50, with 10kg and 6kg

Week 6

Monday

21 kettle bell swings 12lb (yay, I am moving on up)

15 knees to elbows, monkey looking

9 overhead squats  (I suck at these either because of poor balance or something else.

50 sit ups

Wednesday

5 Sets of 5 Barbell Clean

55 55 55 60 60

Ahh! I can't get to 65. It's my goal now. But something is wrong with my shrug.

Thursdays 

300m run

1st Time 1:08 2nd Time: 1:08 3rd Time: 1:08  . I couldn't beat it but I'm proud of my consistency. 

6 Sets in descending order

15 13 11 9 7 5 3

Dumbell Thrusters

Renegade Rows

Squats with medball on the head (6lbs)

Supermans

Situps

Uphill and back run 

Nauseous sickening workout but I rocked it. I was one of three to finish and about 13 plus other people did not finish but I did my renegade rows with wimpy pushups so next time I go big. And I'm looking forward to getting better at my uphill running. 

Overall, feeling good. My goal is also to get better at the zone so I'm working on it tonight. If I had a better diet, you could see my results better instead of me just saying that I'm all fit. You'd actually be able to tell by looking at me. 

Saturday

I am Crossfit Workshop

Workshops On

5 rounds of 

5 Snatch

10 Burpees

Sunday

All Women Workout

3 Rounds split with partner of

50 sumo dead lift high pulls  12kg

50 overhead lunges w/ dumbell 15lbs

50 push press 15 lbs

400 meter run with the 12kg kettle ball

Week 5

Monday-

AHH tired and lazy.

This is the first day that I've missed Crossfit in 6 months but I simply could not do it on three hours of sleep.

Tuesday

100 rope jumps

10 pushups

15 situps

20 Air Squats 

20 minute time limit: 5 complete rounds, ended on round 6, 6 pushups

I could have went faster but I think I'm still recovering from not sleeping this weekend and entertaining Michelle. 

Wednesday

BARBARA! Lite.

20 Pullups

30 Pushups

40 Situps

50 Squats

3 Rounds

Ab exercises with the medballs and weird looking ab exercise with legs and hands in a V. 

I kinda rocked it! I was first or second to finish on each round. 

BUT...

I could have done better pushups and I think I need to make my pullups more legit.   I think I was tired from all the pushups from yesterday. 

Thursday

My first day of Bootcamp at Rogue.

Circuit Training:

Box Jumps

Shoulder Press

Med Ball Cleans

Plank

Burpees

Chest Press

Squats

Run around the building

3 Rounds 

45 seconds at each circuit, 15 second rest and reset for next exercise. Pretty cardio rich workout.  I did 15 lbs on chest and shoulder press and med ball cleans with a ten pound ball. The class called it elite, which made me feel pretty tough.  I think the women's crossfit classes are emphasizing heavier weights whereas this class emphasized the aerobic workout. It will be a nice change of pace to do both and I see how they can really compliment each other. 

Saturday

CSI Workout Lazy

45 minutes- jump rope and on commercial breaks:

30 situps

30 pushups

30 squats

30 lunges

Sunday 

Short 20 minute run with Jasper but it included 2 hills.