Today was effing hard.

Warmup:
Burpee ladder: 1-2-3-4-5-4-3-2-1

Then 2 sets of:
7 ring dips (band assisted)
200m row
"Run" ~20m with 14lb. medicine ball held straight up over head, 15 wall ball, run back with medicine ball over head


Workout:
3 rounds of:
20 box jumps (18 inches for me, not pushing it)
20 situps

Then 10 rounds of:
5 pullups
10 pushups
15 squats

Holy crap. This was rough. I went slow on my squats to get deeper while preserving my knee. As a result, I was the last to finish of the 4:30 crowd. Oh well. My pullups were awesome.

GREAT WORKOUT TONIGHT!

Warmup:
3 half leg matrixes. matrices. whatevs
2x 10 pullups, 10 ring dips (band assistance)
Hang power clean, 5-3-2 at 45, 55, 65 lbs

Workout:
Hang power clean, 5 sets of 3, 75-75-80-85-90

My last set I only got 2 reps, but I'm okay with that. Most of the other girls did 65 or 75 lbs. for all 5 sets. I got to work out with Lauren (one of the trainers), and she pointed out that if I get my form better, I'll be able to lift a ridiculous amount of weight on this one, since right now my arms are doing most of the work and I'm only getting the full hip power into it maybe 15% of the time.

Deadlift Tuesday!

Warmup:
30 seconds on, 30 seconds rest, 3 times, for each of the following:
Rowing
Squats
Jumprope (double unders)

2 x Barbell complex + 7 pullups - 35 lbs and 55 lbs
(barbell complex is 5 reps each of deadlift, hang clean, front squat, push press, back squat)

Deadlift 5-3-2 @ 55,55,65 lbs.

Workout: Deadlift 65 lbs, 5x3

I took it really, really easy today. Still recovering from the back injury. Bleh.

Then I played 2 games of broomball, yay!

Warmup:
15 goblet squats (12 kg)
pushups during partner's goblet squats
snatch & balance w/ PVC during other partner's goblet squats
10 goblet squats
pushups
snatch & balance
5 goblet squats
pushups
snatch & balance
Half a Leg Matrix
10 pullups


Workout:
4 sets of the following:
40 step ups (18 inch box)
15 handstand pushups (I did mine against the wall with a biggest band-smallest band combo! Full Range of Motion!)
15 pullups (I got called out for Range of Motion on this, I need to work on getting my chin all the way over the bar every time)

Warmup:
3 sets of each exercise, 30 seconds on/30 seconds rest per set, of:
Rowing
Situps
Jumprope
Squats

Workout:
21-15-9 reps of 14-lb wall ball and burpees (I had to sub pushups and squats because I can't quite do burpees yet)
9-15-21 reps of pullups and 55-lb. sumo deadlift high pull

Back at it!

Warmup:
Buncha squats and lunge stretching

Workout:
35 lb. Hang Power Snatch (Power Snatch was prescribed, I opted for starting from hang with low weight on my first day back)
14 minutes, 14 sets, 1-2-3-4-...-13-14 reps

Woot! I heart being back.

Crap.

Warmup:
1 min. each of:
Rowing
Pushups
Situps
Pullups
Squats

Workout:
75 lb push jerk, 10-9-10-9-10 reps
10 25" box jumps after each set

During my last set, I upped it to 32" box jumps, just for fun. On my 7th jump, I failed, and upon catching myself, my lower back went apeshit. It seems muscular, but it freaking hurts. Thank god for all the crossfitters who helped me get my pants and coat on, get into Ferrari's car, and thanks to Ferrari for getting me home. So...hopefully I can walk tomorrow, otherwise I don't know how I'm getting to work. Crap.

Warmup:
100 jumprope
some GHB situps
like 50 more jumprope
then 3 sets of:
10 squats
20 lunges
10 squats
10 pushups
10 pullups

Workout:
10 sets, 10-9-8-7-6-5-4-3-2-1 reps of:
deadlift (125 lbs)
ring dips (band assistance)
kettleball swings (16kg)

Then 2 games of broomball! It was an active night.

Tabata warmup:
4 rounds, 20 seconds work/10 seconds rest, max reps, of each of the following:
Rowing
Handstand pushups (20" box)
Squats
Pushups

Workout:
20 minutes of max rounds of:
5 hang power clean (65 lbs)
5 thrusters (65 lbs)
5 pullups

I did 2 sets of the above, and on my 4th thruster of my 2nd set, my knee did something I didn't like. So I freaked out for a little bit, but did 8 more sets of:
10 shoulder press (45 lbs)
5 pullups

So I still made it into a tough workout. Stupid knees.

Today was freaking crazy.

Warmup:
3 rounds of:
15m bear crawl
25 jumprope
10 kettleball swings (12kg)

Workout:
75 situps
50 wall ball (14 lbs)
25 deadlift (95 lbs)
75 pushups
50 wall ball
25 deadlift
75 pullups
50 wall ball
25 deadlift


Holy crap. We finished in about 45 minutes.

Tabata warmup:
6 rounds of:
20 seconds on, 10 seconds off wall ball (10 lbs)
20 seconds on, 10 seconds off box jumps (20")

Workout:
7 rounds of:
15 pullups (I did jumping cause my hands hurt and cause there's 7 rounds)
10 squat jumps w/ 35 lb bar (I did two rounds of squat jumps, 5 rounds of just squats because my knee tweaked a little)
10 ring dips (with band assistance)

Today was a pretty good one on not very much sleep (stupid bat in our bedroom last night).

Warmup:
2 rounds of:
200m row
10 medicine ball cleans (10 lbs)
10 box jumps (20")
10 kettleball swings (16kg/12kg)

Workout:
3 sets of the following for time:
30 sumo deadlift high pull (55 lbs)
50 situps
50 squats

I am sick. Sick is dumb.

Crossfit is hard when you have a cough.

Warmup:
3 rounds of:
200m row
15 squats
10 pullups
5 burpees

Workout:
5 rounds for time:
5 clean squat (65 lbs)
10 handstand pushups (20" box)

I did a low weight and low box height today because a) I'm sick, and b) I really want to work on my form. I'm worried my hamstrings aren't strong enough, so I want to make sure I'm getting as low as possible on my squats. The last time I did handstand pushups, they seemed a little too easy, so I made sure I was properly piked and getting all the way to the floor.

I missed football tryouts today...kind of started an esoteric debate with myself about whether or not it was a dick move to try out for a team I had no intention of playing with, and then realized I'd been debating so long that I would be too late for registration. Oh well. The CrossFit workout was amazing!

Warmup:
30 burpees

Workout:
50 push press (55 lbs)
50 walking lunges (25 each leg)
400m row
50 situps
50 wall balls (14 lbs)
50 squats
400m row
50 box jumps (24")
50 pushups

The box jumps almost killed me.

Warmup:
1 min jumprope
10 Squat w/ PVC
15 sec held lunges
45 sec jumprope
more PVC things
30 sec jumprope
clean/jerk w/ PVC like 10 times
Back squats:
5 reps 45 lbs
5 reps 65 lbs
3 reps 95 lbs
2 reps 115 lbs
1 rep 115 lbs


Workout:
Back squats: 3 sets of 5 at 115 lbs
Modified Grace:
10 minutes of clean and jerk (55lbs) trading with a partner
Reps: 1-2-3-4-5-4-3-2-1-2-3-4-5