Day 57: Friday, May 2

STRENGTH:

5, 3, 1 reps of Deadlifts @ 85%, 90% and 95% (plus 5 pounds on all 3 sets)
Met-Con WOD:

1 lap of outside of school

then 21-15-9 of:

Front Squats 95/65
KB Swings
then:

15 Pull Ups
15 Sit Up Get Ups
then:

21-15-9 of:

Push Press 95/65
Pendlay Rows 95/65
then:

1 lap of the outside of the school
FINISHER:

TBD

Today’s work out made me work up a sweat holly! I didn’t time myself because I wanted to focus on form.I struggled with the pendlay rows at first but once you helped me I was good to go! they were by far the hardest, but I didn’t need to lower the weight at all. I’m glad I have the weekend to rest from those dead lifts though!

Day 56: Thursday, May 1

STRENGTH:

  • 5, 3, 1 reps of Strict Shoulder Press @ 85%, 90% and 95% (plus 5 pounds)

Met-Con WOD:

5 rounds of the following for time: “Half Barbara”

  • 10 Pull Ups
  • 15 Push Ups
  • 20 Sit Ups
  • 25 Air Squats

Then (not for time):

  • 10 Atlas Stones
  • Farmer’s Carries down main hallway (As Heavy As Possible)

Loved today’s modification of Barbra! It was tough but quick. I finished in 15:22 and noticed that my pull-ups have really improved as well as my push-ups. during max week i could only do 7 push-ups in a row without pausing and i did all 15 of this workout without pausing until the last two rounds i had to stop at about 10. Farmers carry was easy and I did the ten atlas stones no problem with the 75 pound one. I tried the 130 pound one and could just barley get it off the ground, so my goal is to be able to lift it come the end of the semester. Wish me luck! 

Day 55: Wednesday, April 30

STRENGTH:

5, 3, 1 reps of Squats @ 85%, 90% and 95% (plus 5 pounds on all 3 sets)
take your time with these
do a few warm-up sets before
use spotters
Met-Con WOD:

50 reps of Deadlift 95/65
50 reps of Walking Lunge
40 reps of Front Squats 95/65
40 reps of Toes to Bar or Knees to Elbows or Hollow Rocks
30 reps of Push Press 95/65
30 reps of Burpee Box Jumps
20 reps of Thrusters 95/65
20 reps of Double Unders
FINISHER:

3 sets of 12 Strict Dumbbell or Barbell Curls

Today’s work out was killer! I ha to lower the weight down to 55lbs for the push press and thrusters and I did 100 single skips instead of 50 double unders because I can’t do double unders if my life depended on it! I started the work out with Ali and Anika but they gave up pretty early so I was flying solo. When they were cleaning up I had just started the burpee box jumps and been going for about 17miniets and Ali accidentally stopped the stop watch. So I had to start it again and the rest of the workout took me just over six minuets. I didn’t have time to try the barbell curls so I’m hoping to squeeze them in tomorrow! Lovin’ the looks of tomorrow’s work out and planning on starting May off strong!

Day 54: Tuesday, April 29

STRENGTH:

5, 3, 1 reps of Cleans @ 85%, 90% and 95% (plus 5 pounds to all 3 sets)
Met-Con WOD:

2 minute AMRAP Push Ups
1 minute REST
2 minute AMRAP Power Cleans 50% of your 1 rep max
1 minute REST
2 minute AMRAP Sit Ups
1 minute REST
2 minutes AMRAP Back Squat (with weight you used for Power Cleans)
FINISHER:

3 sets of 15 Bent-Over Dumbbell Flyes
4 hall sprints

today’s work out was a nice break from yesterday! it wasn’t hard because it was only two minuets of going hard. In the first two minuets I worked hard to get 37 push-ups. I did real ones though NOT the girl kind so go me! I completed 43 power cleans at 45lbs which I think is really light because it wasn’t very hard just tiring. in the next 2 minuets I didn’t 58 sit-ups and then I did 32 back squats. The bat wings were the hardest! it was difficult to get my arms back as far as they needed to be, so I guess I need to work on strengthening my back.

Day 53: Monday, April 28

STRENGTH (Week 3 of Cycle 2):

5, 3, 1 reps of Bench Press @ 85%, 90% and 95% (plus 5 pounds)
3 sets of 5 reps of Pendlay Rows (heavier than last week)
Met-Con WOD:

This is a 20 minute workout; whatever reps you don’t complete in the first section, you must try to complete in the second section (so, if you do 30 pull ups in first 2 minutes, you are to complete 30 Box Jumps).

If you finish early in any section, use the rest of the time as rest:)

2 minutes to complete 60 Pulls Ups
2 minutes to finish remaining reps in the form of Box Jumps
2 minutes to complete 70 KB Swings
2 minutes to finish the remaining reps in the form Toes to Bar or Knees to Elbows or V-Ups
3 minutes to complete 80 Wall Balls
3 minutes to finish the remaining reps in the form of Push Press 95/65
3 minutes to complete 150 Air Squat or Double Unders
3 minutes to finish the remaining reps in the form of Burpees
(modified WOD from Jason Bird)

FINSIHER:

run the St. Mary’s Loop (hard as you can from school to corner of Lake and Hawthorne; jog down Hawthorne; and then run as hard as you can back to school parking lot)

Today’s workout was a Dooozy! I usually like to take some time to rest during my workouts but today that was not an option! In the first two minuets I managed to complete 38 pull ups (using the rubber band) leaving me with 22 box jumps to do. In the second two minuets I did about 66 Kb swings so I only had to do 4 knees to bar. Easy peezy. in the next three minuets I only managed 31 wall balls, I really suck at those. And since I was using 65 and my push press, which is pretty close to my max I only had time to do about 20 leaving me no time to rest. In the last three minuets I did 90 air squats and then just did burpees for the entire three minuets, but I didn’t count how many I did. After all that I still had to time to the St. Marrys loop but I was really tired so I did a light jog instead of a run. It was hard but it was a lot of fun! Tomorrow’s work out looks good can wait to give it a go!

Day 51: Thirsday, April 24

“Physical skills will disintegrate under duress and fatigue—even in athletes with the mental and emotional attributes and stamina to be the best in critical competitions. In other words, athletes don’t rise to an occasion—they sink to the level of their training; so the training bar needs to be set high.” – Peter Twist

STRENGTH:

3 sets of 3 reps of Squats @ 80%, 85% and 90% plus 5 pounds
3 sets of 3 reps of Strict Shoulder Press @ 80%, 85% and 90% plus 5 pounds
Met-Con WOD:

AMRAP for 3 minutes:

5 Pull Ups
7 Goblet Squats
10 KB Swings
Rest for 2 minutes.

AMRAP for 2 minutes:

Clean and Jerk @ 60% of your Max
Rest for 2 minutes.

AMRAP for 3 minutes of:

5 Pull Ups
7 Goblet Squats
10 KB Swings
Rest for 2 minutes.

AMRAP for 2 minutes:

Clean and Jerk at 75% of your Max

WHAT A GOOD DAY I HAD TODAY! the work out was done with sorta light weight so it wasn’t to hard. I managed 4 rounds in the first 3 minuets, and 3 in the second. I forgot to count my clean and jerks the first time but I a got 17 the second time. in addition I did the amazing race today and did another mini workout! So I feel great! Can’t wait to see what you have for us tomorrow!

Day 50: Wednesday, April 23

STRENGTH:

3 sets of 3 reps of Bench Press @ 80%, 85% and 90% plus 5 pounds
3 sets of Cleans @ 80%, 85% and 90% plus 5 pounds
Met-Con WOD:

20 Sumo Deadlift HighPulls 75/55
1 loop of halls
20 Burpees
1 loop of halls
20 Push Press 75/55
1 loop of halls
20 Pull Ups
1 loop of halls
20 KB Swings
1 loop of halls
20 Wall Ball
1 loop of halls
20 Thrusters 75/55
1 loop of halls
20 Zercher Squats 75/55
1 loop of halls

today’s work out was very tiring especially since I haven’t worked out in so long! between the long weekend and track I’ve been missing out! but it still left me feeling fresh as a daisy! the walk balls we’re probably the hardest because I’m not very good at them so they took the longest, but thrusters always kill me. I finished the work out in 25:14 and my goal was 30:00 so go me! we also got our cross fit clothes today which was a bonus! I’m lovin the sweater tshirt! super comfy! looking forward to workin’ hard first thing tomorrow!

Day 44: Friday, April 11

STRENGTH:

3 sets of 5 reps of Deadlift @ 65%, 75% and 85%
Met-Con WOD:

AMRAP in 20 minutes of:

10 Deadlift @ 60%
10 KB SWING
10 Box Jumps
FINISHER:

Prowler Push length of staff parking lot (one way)
2 sprints length of staff parking lot

THE POWER PUSH WAS SO HARD! I used the boys one and down hill was no problem but as soon as I tried uphill there was no way. I almost made it all the way when Anika took over. As for the workout I really liked it. I managed to complete 9 full rounds using 60% of my max. surprisingly the dead lifts weren’t the hardest part. the box jumps were the hardest because they were the most tiring. But with all the practice I’m getting better at them I almost never have to step up or down now! Looking forward to a fresh start next week maybe we’ll have some headstand push ups!

Day 43: Thursday, April 10

STRENGTH:

3 sets of 5 reps of Strict Shoulder Press @ 65%, 75% and 85%
Met-Con WOD:

Work with a partner for 20 minutes:

From 0:00 – 5:00

5 Burpees
4 Front Squats 95/65 (you could do Push Press)
From 5:01 – 10:00

5 Burpees
3 Hang Power Cleans 95/65
From 10:01 – 15:00

5 Burpees
4 Front Squats 95/65 (you could do Push Press)
From 15:01 – 20:00

5 Burpees
3 Hang Power Cleans
Finisher:

10 Weighted Dead Bugs
20 Hollow Rocks
20 Knees to Elbows

I actually really enjoyed today’s work out! you know me I just live burpees! and it left me feeling so fresh afterwards! I had enough time to do the strength and the finisher! none of the finisher really gave me much trouble except for the hollow rocks. 😁 they were hard I don’t even think I did one right. I guess I’ll have to work on those! can’t wait for tomorrow’s work out thanks for the picture PS!

Day 42: Wednesday, April 8

STRENGTH:

3 sets of 5 reps @ 65%, 75% and 85% of Cleans
3 sets of 5 reps @ 65%, 75% and 85% of Squats
Met-Con WOD:

1 minute of Pull Ups
2 minutes of Push Ups
3 minutes of Air Squats
4 minutes of KB Swings
3 minutes of Air Squats
2 Minutes of Push Ups
1 minute of Pull ups

Sorry I haven’t blogged in a while just could find the time!😁 Yesterday’s test were fun I got better results than I expected and it was fun! as for today I’m starting to think my back squat max is wrong because the strength part for them was really easy today! if I can find time after school one day I’m gonna try again and see if I can get any higher. I liked the work out today but I would have liked to have maybe a minuet break In between but then it probably wouldn’t have been as effective! when I started out I got 20 pull ups, 25 push ups, 90 air squats, 83 swings, 87 air squats, 18 push ups and 20 pull ups SEE YOU FIRST THING TOMORROW!