Saturday Crossfit Day

Saturday's WOD

15-12-9

KBS (26#)

pull ups (green band)

burpees

8:55

Thrusters

Friday's WOD

Thrusters: 3-3-3-3-3

25-35-55-65-65

AMRAP in 10 min

10 Thrusters (10# dbs)

10 SDHP (35# kettlebell)

7 rounds + 2 thrusters

This is the first time I've done max thrusters. I tried for 75# but failed twice...NEXT TIME!

zone challenge: 63

HUGE PR!

Wednesday's WOD

5K Run

32:18

I'm super stoked about this time!!  Last time I did the 5k was Feb 22 and I got 38:07.  I beat my time by 5:49!  I was really trying to concentrate on the POSE running and maintaining the same speed the whole time (my first mile was around 10 min and the next 2 were around 11).  The POSE has really helped me; I was not as out of breath and my muscles didn't get fatigued at all, the balls of my feet are a little sore but I guess that means I'm doing it right. 

Feb. 22 5K

zone challenge:61

PR!

Monday's WOD

Push Jerk: 3-3-3-3-3

43-48-53-63-73

Then 5 rounds of

10 pull ups (green band)

10 wall balls (10#)

5:47

The last 2 of the push jerk were a little shaky but I got it up there.  On Feb 27, the WOD was 10 rounds of 10 pull ups 10 wall balls.  I modified mine to 5 rounds with jumping pull ups and 10# wall balls and my time was 5:50.  Today I used the green band and beat my time by 3 seconds (not a lot but its way harder w/ the g-band and I felt a lot better afterwards then I did the first time).  I love seeing progress like this, the numbers don't lie!

Feb 27, 2009 WOD

zone challenge: 59

Family day

Sunday's WOD

10 Rounds:

100m run

10 deadlifts (35# db's)

10 push ups (knee)

20:59

This one was hard! The dumbell deadlifts hurt. It was fun having family from out of town there today!

zone challenge: 58

Upgrade

Friday's WOD

3 rounds

1o burpees

20 pull ups (green band!)

30 kettlebell swings (26#)

19:12

So I finally did a WOD with the green band, yay!!  It wasn't easy but I feel like I got a way better workout then doing the jumping pull ups.  My times are going to be slower (at first anyways) with the g-band but its going to make me way more stronger...my pull up goal is to get a real one by my birthday (August 17).

zone challenge: 57

April Fools

Wednesday's WOD

800m run

400m run backwards

800m run

400m run backwards

18:09

The WOD on the board today when I came in was something like, 50 burpees, 50 pullups, 50 burpees, 50 sit ups, 50 burpees, 50 push ups, 50 burpees, 50 squats.  Good thing it was an April Fools!! That would of been gnarly.  

zone challenge:  55