Crossfit Gresham


I love Crossfit! It is the best workout I have ever done in my life! If you would like to learn more about it, check out their website. You can also check out our Crossfit Gresham Facebook page!

Here are my workouts done so far….

8/16/11– Tabata

DSHP- 7

Curl Rockers-2

Kettlebell Swings (1 pood)- 9

Box Jumps (20)- 5

8/19/11

Wall Ball Squats-3,6,9,12,15,18,21,24,27,30

Burpies- 3,6,9,12,15,18,21,24,27,13 8/24/11

400 m run

50 snatches

800 m run

35 snatches

1200 m run

20 snatches

Finished in 24:45 w/ 45# bar

8/26/11

15 wall walks

3 Handstand holds (1- 2 min, 2- 30 sec, 3- 1 min)

Burpees and full sit ups- 15,14,13,12,11….you get the idea.

Done in 24:17!

8/31/11

1 mile run

21 clean and jerks

800 m run

21 clean and jerks

1 mile run

Finished in 29:14!!

9/1/11

800 m run

50 supermans

50 situps

3x Finished 17 min.

9/2/11

“Fight Gone Bad” 1 min for each exercise, 3 times through

Ring Rows

Dead lift high pull

Box jumps

Push Press

Wall balls

Total score- 219

9/5/11

Partner- Brian

400 meter run

5 pull ups

10 pushups

15 air squats

amap in 20 minutes

We did 17 rounds and 10 squats.

9/7/11 Crossfit this morning wouldn’t have been too bad if the following conditions did not occur: -I am still sore all over from Monday’s workout (I can’t straighten my arms) -It wasn’t blazing hot in the small, stuffy gym -I was the only one there Oh wait, that did happen! Lindsay went over double unders, which is basically a speeded up double jump rope. I couldn’t get it so she said we would just tripple the single jumps. I’m not sure when the last time you jump roped was, but it is no joke. So, we did a 10 minute round of the following: 10 pushups 15 air squats 60 jump ropes

Repeated as many times as you can in ten minutes. I got through about 7.5 rounds. Then we practiced weighted overhead squats which were fun. I was dripping sweat everywhere. I love it!!!

9/8/11
800 m run
20 toes to bar
20 sdhp
30 wall ball-14#
30 burpies
20 ground to ohverhead
6 down and back bear crawls
55# bar finished 26:25

9/10/11

Filthy Fifty Modified

25 box jumps

25 jumping pullups

25 kettlebell swing (1 pood)

25 lunges w step

25 wall balls

25 push press (45#)

25 knees to elbow

25 supermans

25 burpies

75 single jumps

x2

Finshed 38 minutes (while being sick)

9/13/11

400 m run

21-15-9

pushups (knees down)

kb swings (1 pood)

400 m run

21-15-9

pushups (toe with release)

SDHP (#65!!)

400 m run

Finished in 18:05

9/14/11

15 Min AMRAP (as many rounds as possible)

-2 hand stand push ups

-4 power cleans (65#)

-8 burpee box jumps

=8 rounds

5 rep max for deadlift 135#

9/15/11

Tabata  (20 sec work, 10 sec rest x8)

Burpees- 6

Wall Balls- 12

Jump Rope (single, still)-33, the lowest in class

Front squat to over head press- 6 (45# bar)

1/2 way kipping pullup!! Getting soo close!!!

9/19/11

15 Pullups (jumping for me)

10 thrusters (45#, could’ve done more!)

400 m run

20 pushups (on toes, release)

x5 (not to be mistaken for 3!)

Finished 1st @ 28 minutes!

9/20/11

“Annie”

50, 40, 30, 20, 10

Sit Ups

Double Unders (or tripple single unders)

Ugh!!

9/21/11

Today simply sucked (but oh how I love it!!)

400 m run

25 Plate Get up (25#)

25 Pullups (I’m still doing jumping)

400 m run

50 burpess

50 box jumps

400 m run

75 Straight leg situps

75 air squats

400 m run

Time: 31 minutes!!!

9/23/11

20 min AMRAP

3 SDHP (65#)

6 pushups (all one my toes!!)

9 box jumps

Finished 17.5 rounds!! (That’s 54 deadlift high pulls, 108 toe pushups and 153 box jumps)

*First injury occured today- apparently I am too big time for the 65 pound dead lift because I pulled it straight up into my chin.

9/26/11

21 sit ups

15 box jumps (24″)

9 wall walks

5 rounds

I don’t even remember my finish time. I was pooped from those wall walks!

9/28/11-My Birthday!!

This was a monumental day because not only did I turn 27 but Tim come and did Crossfit for the very first time!! Go Tim go!!!

3 Clean and Press (85#)

20 burpess

x5

Finished:12 minutes

9/29/11

400 m run

20 push presses (65#, could have done more!)

25 pullups (I did kipping attempts)

30 walking lunges (25#)

800 m run

30 walking lunges

25 pullups

20 push presses

Finished in 24 minutes!

9/30/11

10 box jumps (24 inch box)

10 kettlebell swings (1 pood= 35 pounds)

x10!!

Finished in 15 (??)

10/2/11

It’s Sunday and Crossfit is closed, but since I took yesterday off, today I am going to River Place Athletic Club to do the hero WOD for today.

“Carse”

21,18,15,12,9,6,3

50 meter bear crawl @ the beginning of each round

65# Squat clean

Double Unders

60 # deadlift

15″ box jump

37:40 finish

10/4/11

100 walking lunges

100 hand release push ups (on toes)

100 sit ups

100 air squats

100 walking lunges

= Kim won’t be able to walk tomorrow (Finished first with 20:40 time!)

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