6/2/11
6 am.  It’s been so long since i’ve been to 6 am!  (i think over a year???)  Thank you Lucy for sleeping!

Warmup
jump rope
muscle up transition
ring rows
KB swings

Workout
“Nate”
20 min AMRAP -
2 muscle ups—- practiced transitions and jump/hold
4 handstand pushups - on 24” box on toes
8 KB swings - used 16 kg

11 + 2 muscleups.

5/30/11
Memorial Day Murph
Somehow I got it in my head that Murph was 100 pullups, 200 pushups, 300 situps, 400 squats (plus the runs).  So yesterday morning, I got there just in time for my start (Mike and I had to switch around really quickly while Lucy was napping).  I didn’t see the sign on the board that said 100 pullups, 200 pushups, 300 squats until…16 rounds were done.  During the workout I couldn’t fathom how people were going so fast because I thought I was doing pretty well.  Well, haha! that’s why.
I hit the 35 min cut off with 16 rounds done and had to get home so I stopped at that point and went for the run.  Time was around 54 mins.
So I did: 
1 mile run
85 pullups (threw in +5 at the beginning)
160 pushups
240 situps
320 squats
1 mile run

next time i will pay more attention!

5/24/11

“CrossFit Old Town’s Fittest Class Challenge”
Which class is the fittest of the day?
Score as many points as you can for your class in 30 minutes.

Everyone on the team starts the workout with an 800m Run (2 points).

Each athlete will earn 1 POINT for each of the following movements:
- 25 push ups or
- 25 box jumps (20”) or
- 25 KB highpull (32kg/20kg) or
- 25 Overhead lunge (45/25) or
- 25 KB swings (24/16)
- 15 pull ups or
- 15 dips or
- 15 Wallball (20/14) or
- 15 Burpees or
- 5 handstand pushups or
- 5 muscle-ups or
- 400m run.

16 points.  i did pushups, pullups, burpees, 1 run, KB highpulls, and overhead lunges.

5/16/11

Snatch Practice
- 30 minutes
- Felt very weak on first attempts, then got better.  Worked up to 37 pounds.
———————————-
3 rounds for max reps:
1 min Deadlifts (285/185)  - used 95# - 33 reps
1 min Squats (air) - 100

Total = 133

5/14/11
8:30 am Xfit
800m run
32 pullups - mini black and mini green
64 situps
5 front squats—52#.  Felt heavy but could have gone maybe 5# more.
400m run
16 pullups
32 situps
5 front squats
200m run
8 pullups
16 situps
5 front squats

18:10 Fun work out. 

5/13/11
Inversion practice.
For time:
100 Double Unders
800m Run
1,000m Row
800m Run
100 Double Unders
10 Muscle ups (or sub 30 pullups/30 dips)

28:20
For the first time ever, I did double unders without single unders in the middle.  That only took 2.5 years to accomplish.  Had to take lots of breaks though.
My knee hurt very badly during the 800m run so I did a 2,000m row in the middle instead of the 2nd run.
Used purple and mini black for pullups since my hand was messed up from Weds.

5/11/11
For Time:
10 Handstand push-ups/ 20 pull-ups
9 Handstand push-ups/ 18 pull-ups
8 Handstand push-ups/ 16 pull-ups
7 Handstand push-ups/ 14 pull-ups
6 Handstand push-ups/ 12 pull-ups
5 Handstand push-ups/ 10 pull-ups
4 Handstand push-ups/ 8 pull-ups
3 Handstand push-ups/ 6 pull-ups
2 Handstand push-ups/ 4 pull-ups
1 Handstand push-ups/ 2 pull-ups

16:06
Used mini black and mini green for pullups.  Rachel tried to get me to do just the mini black, but I don’t feel strong enough yet.
Handstands pushups were on knees - 24” box.  I think I do something wrong here because they are very easy, but on my toes they’re impossible.
Tore up my hand.  Felt VERY proud of this until I saw Patrick dripping blood from both hands.

5/7/11
AMRAP 15 min
3 power cleans—58#
6 burpees
12 double unders
Total:  9 2/3
Really liked this workout - even with the hated burpees!

Falling behind again!

Today - P90X shoulders and arms at work.  Decent workout.  I definitely prefer xfit, but I’ll take what i can get at this point.

Saturday - Crossfit games workout. 
3 thrusters/3 pullups
6, 9, 12, etc AMRAP 7 minutes.
Used 42# for thrusters.  Ugh i suck so bad at them.
On pullups used mini black + mini green - def getting my strength back here.

Total score = 67.

Friday - 4/22
Got out of work early - went for a jog

Saturday -
Bunny Hop workout
800 m run every 7 minutes/10 deadlift/10 box jumps
Used 75# and 20in box.
total score = 7

Sunday -
Push/pull workout
65#.  Did 273 total (with partner)

Monday - 10 min yoga

Today - 58 min Asylum workout @work

Sunday 4/18/11

Warmup
Jump rope
Tire flip
Throw medicine ball around
Box jump ladder

Happy to see of my old 6 am peeps.  I am dying to get back to 6 am classes…as soon as the baby sleeps more. 

Workout
Angie
100 pullups/pushups/situps/squats

I chose 75 - used purple/mini black for pullups.
18:24

I could have done more…but I’m hurting enough today.

Way behind on posting, though i’ve been working out.  It seems like 6 months has really been the magic number for us with Lucy.  She has been sleeping through the night or waking up just once about 90% of the time over the past 2 weeks and it’s made such a HUGE difference in my life to get sleep.

Here’s what I remember:

4/13/11
Insanity Max Interval Circuit @work.  Very tough.

4/12/11
Asylum (new Beachbody dvd) - Strength workout.  Pretty good. 

4/8/11
Bench Press 3-3-3-3 —- 75#.  80# 1x.
————————————————————

Tabata top-to-top Sit ups (anchored feet)
Tabata bottom-to-bottom Squats

3/16/11
Warmup - 1 big loop, double under and snatch practice

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55)
4 rounds plus 10 DU.  35#
Thanks Gina for being the best partner!

3/14/11
30 minute run.

Warmup -
Jump rope and double under practice
Deadlifts at 45#, 65#, 85#

3 Rounds, for max Double Under reps
8 Touch & Go Deadlifts (275/155)
2 min Max Reps Double-unders
*Rest exactly 2-minutes after each round
*Score EACH round of double-unders and total double-unders
Used 95# and did 61, 75, 51 (or around that amount) of DU.

3/9/11
Warmup - big lap

Rope Climb - spend 20-30 minutes working on your rope climb
Advanced - from seated to top and down, arms only - 8-10x
Intermediate - from standing… climb up w/ foot anchor, come down arms only - 6-8x
Beginner - work on anchor and control from bottom to top to bottom - 4-6x
Did 5x rope climbs.  First time since baby!
————————————
Complete as many rounds as possible in 15 minutes of:
5 DB Step-ups (each leg) on 20” Box (30/15)
10 Ring rows
15 Burpees to Hollow Jump
10# weights and 20” box.  4 rounds.

Ugh, this was horrible.  i just really, really stink at burpees.

3/4/11
“D.T.”
5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Time: 11 minutes?
Tried to use 47# but I couldn’t do the cleans very well so I had to go back to 42#, again.
I did this workout last April when I was 3.5 months pregnant and used 55#.  Hahaha.  (though it took me almost 17 minutes using 55#)

3/3/11
Workout:
20 Back squats, BW / 75% BW
40 Box jumps, 24”/20”
15 Back squats
30 box jumps
10 Back squats
20 Box jumps
5 Back squats
10 Box jumps
Time:  11:05
Used 42# and 16” box.  This is the first time I’ve done back squats since the baby!

Still trying to figure out our schedule with the baby.  She turned 4 months today and we have been sleep training for the past two nights, which luckily hasn’t been too bad.  I think I actually slept almost 5 hours in a row last night, which basically hasn’t happened since she’s been born.  Fingers crossed for tonight!

Anyway, I thought I could go workout at lunch yesterday but that didn’t work so I did a modified version of last night’s workout at home.

As many rounds as possible, in 20 min:
Increase by 1 each round
Box Jump (20”)—did jumping lunges instead
Burpee
Sit Up (anchored, weighted, 30/20)—- only used 10 lbs as that’s all i had.

Did 10 2/3 rounds.  Burpees make me so dizzy.

1/17/11
“Nutts”

For Time:
10 Handstand Push Ups
15 Deadlifts (250/160)—used 95#
25 Box Jumps (30/24)—- 20 inches.  seemed VERY high.
50 Pull Ups—used purple and black bands.
100 Wall Ball (20/14)—- used 8# ball.
200 Double Unders—did 100 with my new fast jump rope
400m run (w/ 45#/25# plate)

time: 30:59 I think.

11/15/2010
First day back after having the baby!  She is 7 weeks and 1 day old and incredibly charming and beautiful.  We are extremely proud of her.
Totally worth all of the heartburn, back and rib pain, and lack of sleep.  I am looking forward to her being a little champion.

I was fairly terrified of coming back today.  I got the all clear from my doctor last week and since then have gone on 2 jogs, both of which were pathetic.
But I’m super glad I went - felt great after it was over.  It’s going to be really hard to come in regularly (no more 6 am for a long time!) because Lucy doesn’t have a schedule and won’t for a while, but I will do my best.

“Jumping Annie”

50-40-30-20-10
Box Jumps (20”)—used 16” box
Double Unders—only did the first 50 and then 10, then switched to single unders.  This was really hard for me. Plus I need a better rope.
Abmat Situps - unanchored
Didn’t see the time, am guessing around 31 min? - just very happy to be done.

oops fell behind.

7/23/10
Swim - 20 laps (1000 yards) plus 5 laps jogging
This was miserable as my heartburn went nuts.  I don’t know what it is about swimming that is doing this!

7/24/10
1 hour walk

7/25/10
1 hour water aerobics class at SM pool.  funny workout.  terrible heartburn.

7/26/10
Warmup
Stretching
pullups
pushups

Workout
7 Rounds for time of:
3 Cleans (205# 135#)—used 43#.  Very light, but I tried 55# and it was totally uncomfortable.
4 Ring handstand push ups (M) / HSPU (W)—- can’t invert any longer so I did shoulder press as suggested by Andy.  Did 20# dbells the first two rounds and then I couldn’t do them anymore without doing a push press, so I switched to 15# dbells.
Time 5:19
Extremely tired all day afterwards.