Oct 19, 2015

Morning:
Jog 500m
Prayer and Quiet Time
Psalm 42
1 Corinthians 7
Prayer for people
Walk 500m (back home)

Afternoon:
Walk 1km

8reps (95lbs) - 6reps (115lbs) - 4reps (135lbs) with 2 min break between sets. No break while in a set.
Deadlifts
Upright row (hurt the wrists)
Front squat
Shoulder press (strict)
Back squat

Clean complex (1 hang power clean, 1 hang squat clean, 1 squat clean)
135lbs
185lbs
225lbs

Heavy doubles of squat cleans
225lbs
275lbs
295lbs

Read Mark 16
Went over memory verse:
1 Corinthians 9:26-27

Tonight:
Romans 1 at small group

July 26-28th LOL

July 26th

"The Triple"
Row 3km
300 double unders
3 mile run

51 mins LOL (my run was super bad)

then i did a 1 arm snatch at 135lbs for jokes

July 27th

"Double Grace"
60 Clean and Jerks at 135lbs

5:59

July 28th

9am

Work towards 1 rep max low hang snatch (just below knee)
195lbs

5x7 front squat
215lbs

Work up to 2 rep deadlifts
405lbs

For time:
21 deadlifts 225lbs
400m run
15 deadlifts
400m run
9 deadlifts
400m run
8:44

Rest

12:30pm

3 reps pause overhead squats
185lbs
Then
3x3 OH squat
185lbs

5x5 strict pull-ups

Muscle up practice

Rest

3pm

Diane
3:30

Rest

7pm

then I went to a bootcamp place lol

3x5 bench press
205lbs

"arm my gosh" LOL
3 rounds for time (25-20-15)
Pushups
MMA sprawls
Plank knee touch
1 legged burpees lol yay!

then

some tabata thing...
1 arm kb thrusters 35lbs
butt thing and body rows
half burpee squat and kb swings (45lbs)
super high box jumps and rope thing

then some quick abs thing! lolol

May 14th, 2014

Morning WOD
Run 1 mile
Row 1 Km

EVening WOD
Crossfit at BTBC... don't know the WOD yet!

May 13

Yah so I randomly decided to row 10km! I wanted to do shoulder press but my shoulder felt funny from sleeping on it :/ oh well anyways that was some good cardio!!! Lolol
Took me like 43 mins!

May 7-9

May 7

rest day...did a morning wake-up WOD
25 burpees
30 pushups
35 v-ups
40 squats

May 8

Morning WOD
Row 1500m
100 pushups
50 Shoulder press with 25lbs dumbbells
100 sit ups
50 Kettlebell swings 55lbs

Afternoon WOD
Run for approx. 10 mins
15 min AMRAP
5 strict pullups
10 spiderman pushups
20 bench dips

Evening WOD
Deadlifts
5 reps 225lbs - then 1 clean and jerk
3x5 reps 330lbs - then 1 clean and jerk at 225lbs

Rows (machine)
3x6 200lbs

4 rounds
10 back flies 35lbs
40 sit-up things while moving legs...

May 9

Morning Cardio
Run 1 mile with 45lbs vest (had to take a break LOL)
Row 1 km

Evening WOD
approx. 1-2 per station (partner WOD)
4 rounds
Farmer carry 135lbs barbell
Jump over dog house burpees
Lunges with 45lbs vest
dips
box jumps
goblet squats 45lbs

May 6, 2014

10am workout:

Okay so I wanted to try something new!!!!
Everything was done with a 45lbs vest on!!!

3 rounds for time
10 deadlifts 275lbs
15 push-ups
1 suicide thing...run half way, then back, then all the way then walking lunges back!!!

It was really tiring/hard to breathe with the vest!!! I need to train with it more often!!! Haha

-break-

5:00pm workout:

Strict shoulder press at 125lbs
10-9-8-7-6-5-4-3-2-1

This actually became quite difficult lol! Had to break up the 7-6-5!! Traps are dead from the cleans yesterday but this was overall good!!!

May 5, 2014

Squat Clean workout:

Warmup emom 1 clean at 95lbs for 5 mins

2 min break

5 mins emom
6 reps 135lbs

2 min break

5 mins emom
1 clean and jerk 155lbs

2 min break

5 mins emom
4 reps 185lbs

2 min break

5 mins emom
3 reps 205lbs

2 min break

5 mins emom
2 reps 225lbs

2 min break

5 mins emom
1 rep 255lbs

1 min break

1 failed rep at 275lbs haha I was just too tired to stand lol so I just bailed :/ probably should have hit at least one rep but oh well!! Good workout overall!!!