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!)
Train Your Body- Change Your Life! 