3/04/09

2 min sprint of each:
Med Ball Squat Cleans - 30
Push Ups - 37
Sit Ups - 80
Squats - 90 (Ollie Ball)
- 2 min rest -
1 min sprint of each:
Med Ball Squat Cleans - 20
Push Ups - 29
Sit Ups - 55
Squats - 71 (Ollie Ball)

Total - 413

This workout knocked me out but I loved it !! This was also the first time that I have used the Ollie Ball for squats. Andy recommended it to me and the squats felt better on this then the regular med ball though after the workout my thighs were burning! I left the gym wobbling out! Great workout!

2/28/09

1pm - 3 mile hike with my dogs at Runyon Canyon
It was a hot day so we did the steepest climb but took it slow.

10:30am CFLA class

Team Workout w/ Cheri and Gerry
400m Run
40 Pull Ups
80 Push-ups
120 Squats

Time 17:57

This was such a fun workout! I really enjoyed my team as we all worked really hard to achieve a common goal. The running sucked a bit for me only because I was so tired from my earlier morning run sprints I had done with my running team. My schedule lately has become hectic and I have been trying to get into a CFLA class any way possible.

7am - Running Team

5 Mile run
3x 400, Run sprints
3x 1200 mile sprint

2/27/09

REST DAY

2/26/09

Rest Day

2/25/09

Tabatha
Sit-ups- 12
Squats- 20
Pushups-7

2/23/09

AMRAP IN 20 min
300 Single Unders
60 Squats
30 Push-ups
3 Rope Climbs

Total Rounds= 2 complete rounds and finished single unders on the next round

The squats were hard to do at my usual pace because I was still hurting from Saturday’s WOD…hahaha fun workout though. I need to work on my rope climbs. I did 4 attempts on each round. Andy just kept trying to show me and I kept not doing them right ..hahaha rope climbs needs to officially go on my list of skills to review.

2/21/09

3,4, or 5 Rounds
8 Thrusters = 50 lbs
30 Wallballs = 12lbs
30 sit-ups
200m Run

5 rounds = Time 30:16

What I great workout! I really liked this one and the incorporation of weights and lots of cardio…it’s going on the favorite WOD!

2/20/09

3 Rounds for Time
400m Run
21 Burpees
500m Row

Time= 23:43

After taking much needed rest from being very sick with the flu it was nice to come back to CFLA just had some trouble coming back and doing cardio.

2/13/09

I tried to come in after having the flu only to discover that I was not well again. I think at one point Andy wanted to send me home and I probably should have but instead I did a half of workout ...yeah I was still sick

Badger

3x for time
30 Cleans = 15 cleans
30 Pull-ups = 15 pull-ups
800 M Run = 400 m run

Time= 32:10 yeah I was definitely still sick. I would go on a coughing fit and have to stop through out the whole workout. Next time I know that I need to rest and listen to my body more.

2/04/09

1000m Row
50 Thrusters 45lbs
30 Pull-ups assisted

Time= 11:00

1/31/09

4.5 Mile Run (1.5 parts of the run were done uphill)

1/30/09

Dead Lifts

3- #145
2-#155
2-#165
2-#175
1-#185
1-#185
1-#185
1-#185
1-#185

8 mile Night Run

1/29/09

5 x Rounds
400m Run
21 Power Cleans (#65)
15 Pull-ups

Time 34:41

1/28/09

6 Mile Run

1/27/09

REST DAY

1/26/09

I can not put my hands above my head.
My arms are killing me thanks to Saturday’s Murph and Sunday’s workout.
I need assistance from my roommate to put on a shirt this morning
I can’t extend my arms out completely
My boss helped me take off my sweater above my head
I have T-Rex arms
She thinks I’m crazy for doing all this ...I say (in my head), “Shut up and help me take off this sweater.”

REST DAY

1/25/09

2x - 2min workout and 1 minute rest

Double Unders - 30/34
Weighted Sit-ups -60/72
Dead Lifts (#95)- 37/39

I really enjoyed this workout and I went as hard as I could at the end though I was kinda hoping for one more round because I felt really good, but I’m kinda glad it did not because my arms are shot from today and yesterday. I was trying to do laundry this afternoon and things like grabbing things from top shelves or extending my arms was painful.

1/24/09

Murph

1 mile run
100 pull-ups
200 push-ups
300 squats
1mile run

I finished the whole workout ...awesome !!!
Time 49:16

I had a very hard week at work. I worked over 80 hours and to come back to the gym and do Murph was nice. I liked getting out all my stress out in the workout so I welcomed it. This was the first time I have done Murph and I really enjoyed it and it’s being added to my list of fav workouts. I did the first 120 push-up from my toes but had to do the last 80 on my knees. For the pull-ups I used the green band. I knew I would need some assistance if I was doing 100. The squats that I normally love did not come out of me so easily this time. I did the 300 in sets of 50 and then would alternate between push-ups.

1/17/09

This was the last day of the burpee challenge. Even though I did not make it past day 69 in the challenge it was great to participate in the last 100 burpees.I don’t know my time but someone wrote it down I think.

AMRAP in 20 mins
15 Thrusters (45)
15 Situps

Total- 10 Rounds

1/14/09

Lots of running in the workout today, but I felt really good and welcomed it. I was especially happy that squats were added and it helped me move faster and gain some speed because I would slow way down for my assisted pull-ups and it does not help that there immediately after the run.

Note to self: Need to really improve on pull-ups.

For time:
800m run
30 Pull-ups
60 Squats
400m run
15 Pull-ups
30 Squats
800m run
30 pull ups
60 Squats

Time 23:00

8:30pm
5 mile run in Santa Monica -45 minutes

01/13/09

Rest Day

01/12/09

Rest Day

01/11/09
Second Day of Sailing! This was so much fun. I tipped the sail boat that Fader and I were sailing. I abandoned ship while it was tipping and watched Fader’s horrified face ..lol ! Sailing looks like a very leisure like sport but it’s actually very physical. We learned rescue drills for boat tipping and it takes a large amount of strength to lift such a huge boat back up to an upright position. There were some people in our class that had trouble lifting people out of the water during the rescue drills and or getting to the top of a tipped boat (it’s kinda like doing a pull up but you bull up the boat while doing that pull up)...Crossfit totally pays off as I was more then ready and able to do all th required rescues!

01/10/09

TABATHA THIS Prelims!
                 
Row- 4, 4, 4, 4, 4, 4, 4, 4, =Total 4
Squat- 22, 22, 22, 22, 22, 21, 21, 21 = Total 21
Jumping Pull-ups = 11, 11, 11, 11, 11, 11, 11, 11= Total 11
Toe Push-ups- 9, 8, 8, 8, 8, 8, 8, 8 =Total 8
Sit-ups- 20, 20, 16, 16, 16, 16, 14, 14 =Total 14

Intermediate TABATHA Total = 58

I was really excited about this challenge. I was nervous about the rowing because it really tires me out and its something I have to work on and I also did not know how much it would affect my squats for the next round. I decided to do the 1st round at a comfortable but fast pace and see how many calories I would get so then I could try to stick to that same numbers for the next 7 rounds. It seemed to work as I was able to do well on my squats. For the squats I was really trying for 22 as that’s what I have been practicing on my tabatha squats at home. My legs were tired from the rowing and I dropped down to 21 on the 5th round. That leaves room for improvement as I have really been trying to get 23 since Andy told me that some people were able to get that far and it definitely left an impression on me so I hope to get that on the finals.
Jumping pull-ups not fun after squats and the push- ups I stuck with 8 and decided to give my self more rest for the situps…I needed more rest because when I got to the sit-ups I was soooo tired and it was down hill from there I was trying to hit 20 situps and I did that for the first 2 rounds barely though and then slowly started to go down to 16 for the next 4 rounds and my last two rounds I dropped to 14…this was tough but it’s going to awesome how much I improve by the finals in march.

Sailing from 12-4pm - I did my first day of sailing today. I was fun but not what I expected. It’s very physical and by the end I was tired especially because of the Tabatha workout.