45-45-45-45

Warm up - dislocates, body weight squats, ast. ring dips, glut-ham sit ups, 400m row

Work out

45 doubleunders

45 KB swings - 35lb

45 thrusters - 45lb

45 doubleunders

11:01

So on a side note I ate like CRAP this weekend and it showed during that workout. I was incredibly tired and did not think that I was going to make it through the stupid thing but I am hoping to get back on track (aside from this Friday) with eating healthy!!

Happy 30th

No working out again until tomorrow which is probably a good thing because my back is still a little sore from whatever I did to it on Friday. We had a great weekend. I threw a surprise party for Santos on his 30th. Thank you Erik and Kris for letting us use your house!! Some of friends from Sac and down south were able to come up and we had a great time hanging out. Then today we got a new puppy. He is 7 months old and he is a puggle (pug and beagle mix) and Boston Terrier mix. His name is Bentley and I thought that I would put up a couple of pics of him. 

On the Main Page!!

So my husband and I were pretty stoked to see that our facility is on the Crossfit Affiliate page this morning!!


I didn't work out this morning because I hurt my back last night, I am not really sure what i did but it does not feel that great.

Yesterday I did
Press
50X5
60X5
60X5
60x5
60X5


Push Press
65x5
70X3
70X3
70X3
70X3


Started to do 10 to 1 wallball/d-ball and on round my 7's something happened to my back and I had to stop. Sooo that means that I am going to be taking a few days off...but I am sure that I will continue to put up some posts! Peace out!

Another Team Workout

Had one of those very busy days at work today where I ate a decent breakfast and then forgot to eat anything until around  5. Not smart. 

So I was really sore today, had a calf cramp twice last night, and got to Level 10 Crossfit this afternoon and thought to myself, I think that today would be a good skill day following the massive amounts of working out I have done this week. 

So I started working on assisted ring dips, practiced pull ups and then Kristin and I decided to go ahead and do the team workout listed below

2-250M sprint Rows (each)

50 d-ball slams (12lbs) I don't know how many she did and how many i did each round

50 Renegade Rows (20 lb. dumbbells) Again I don't know my reps

3 rounds for time

Time: 19:16

This workout sucked the breath out of me, but it was well worth it!!!

I just wanted to give a shout out of thanks for all of the support that you have left. It has been a great encouragement! 

Filthy Fifty

Light warm up

50 box jumps 18 in box

50 jumping pullups

50 kb swings 26lbs

50 walking lunges

50 knees to elbows

50 push press 35 lbs

50 back extensions

50 wall ball 12 lbs

50 burpees

50 double unders

Time: 39:29 

Again, I probably should not have done this workout due to the wonderful smoke factor that is getting worse by the day, but it was worth it. 

20 minutes of suck!!

Regular warm-up 

did some pull ups - I am having a hard time with my kip and stringing a number of pull-ups together. My grip is also not that great and it is hurting my hands and also keeping me from being able to get as many pull-ups in a row as I would like....But enough of that.

1000m row

50 sumo deadlift high pulls with bar bell - 57 lbs.

35 pushups

500m row

35 sumo deadlift high pulls

20 pushups

time: 20:42

Had a hard time with this workout. Our city is covered in smoke due to the numerous fires that are ranging in the north valley. Thank you to our firefighters for all of their hard work and dedication. Blessings!!!

Friday

Regular warm up - getting better at rings dips

Partner workout- we took this off of the crossfit webpage and made it more accomplishable for myself and Santos. We are hoping to increase each section by 10 the next 2 times we do it so that we are doing it as prescribed.

3 rounds

20 overhead squats- 65 lbs was a B I got 5, 10, 10

30 pullups 10, 10, 10 doing 5 at a time

40 box jumps 20, 20, 30

50 double unders this one changed each round

400M run

Time: 26:something

Run RUn RUN!m

Practicing dips, will hopefully progress from 3 to 2 bands next week.

Pic of my thruster from the workout. 

Warm up

7 thrusters (20lb dumbbells)

7 dumbbell cleans (20lbs)

Sprint to the fence and back

10 Rounds

Time: 11:31

Ab work

3 Rounds

15 partner med ball tosses

15 Russian Twists

15 thing where I sit like I am doing a Russian Twist and partner throws ball to me quickly and I respond by throwing ball back to partner quicker. 

Code Brown

Warm up

400m row
25 kb swings (35lbs)
25 d-ball slams (12 lbs)
400m row
20 kb swings (35lbs)
20 d-ball slams (12 lbs)
400m row
15 kb swings (35lbs)
15 d-ball slams (12 lbs)
400m row
10 kb swings (35lbs)
10 d-ball slams (12 lbs)
400m row
5 kb swings (35lbs)
5 d-ball slams (12 lbs)
time: 15:54

Last time I did this workout I did it with an extra and might I add unneeded row. My time was 21:03 I believe so I am pretty happy about the time I got this week! Looking forward to the next workout!!

20 minutes of HELL!

Overhead lunge

Love the look on my face during the snatches:)

Warm up 2 rounds: 15 dislocates, 15 o-head squats with pvc, 15 glut-ham sit ups, 15 asst. ring dips, samson stretch 

plus 2 min jump rope, 15 kipping pull ups

Work Out 

Rounds in 20 Minutes

20 dumbbell snatches (10 each arm)

10 Over head lunges (5 each leg)

13 rounds + 10 snatches

SUCK SUCK SUCK

Deadlift

Warm up 2 rds

15 dislocates

15 o-head squats

15 asst. ring dips

15 sit ups

run 400m

Deadlift 5, 5, 3,3,1

ME 177lbs.

Get-ups 25 lbs

ME row 1:51.9

Friday and Saturday

Picture post: Friday

Fractured Fight Gone Bad

3 rounds

1 min on/1 min off

WallBall 12 lbs

Sumo Deadlift high pulls - 42 lbs

Box Jumps

PushPress

Row for K

Total: 356

Saturday

10 to 1

Knees to Elbows

Heavy KB swings 44 lbs.

Time 6:57

Please keep our firefighters in your prayers, I believe that the fire is almost out but at least 66 homes have been lost.

Toooooo Sore=Play Day

Smoke filling the sky from all of the fires we have had here. 

Erik playing on the rings.

KTE

Regular warm up minus sit-ups and push ups

5 rds

5 Knees to Elbows (KTE)

10 pushups

20 push-press (20 lb. dumbbells)

40 sit-ups with ab mat

Time: 17:32

I am waiting to wake up with sore abs in the morning!!

Note to self, push-press following Wall-ball the previous day is not such a good idea!

Kelly is a B, sorry to use harsh letters

Warm up plus 400 m row

Kelly

400M Row

30 Wall Ball

30 Box Jumps

5 rds as prescribed

32:05 

Add 100 degrees and that would be my workout! 

Followed by a 6 months of marriage dinner of shrimp, spinach and zucchini. Yeah!

5 rds

Regular warm up

5 rds
500M Row
400M Run

Time: 22:29

Row of death

1 round warm up - I was really late today because I had to interview a new kid for work...So anyways

O-head squat

40x5

50x5

55x5

60x5

1000M Row pr 4:00.4

SUCK!! I am SOOOO mad that I missed 4:00 min. by .4 ARRRRR

balls balls balls

regular warm up

3 rounds for time of: (whole workout done with 12 lbs med-ball)

21 wallball

15 cleans

9 getups (each side)

400m run 

time: 19:33? (I need to check the seconds)

This workout was a beast I totally looked like the Crossfit mascot post workout, but it was totally worth it. I loved this workout, puke and all

Hand model

Well the career in hand modeling is officially not an option. 

Regular warm up, I was able to do push-ups today which was great because I haven't been able to do them without pain for awhile now. But it was not to bad today.

21 kb snatchs (each arm) 26lbs

21 pull-ups (3 kipping, rest were jumping)

15 kb snatchs 

15 pull-ups (2 kipping, rest were jumping)

9 kb snatchs

9 pull-ups (2 kipping, rest were jumping)

Time: 6:18

I tore my hands up on the pull-ups. So they are just a little on the nasty and painful side today. 

Tomorrow is my first day working part-time at the non-public school which I am looking forward to along with working at the group home so the next month should be a fun and interesting time for me. But I know that it will be my workouts that get me through it all!

2 minute rounds

Normal warm up 

Mile Run

2 minutes per station for reps

double unders 36

20 lb. cleans 26

50 lb. thrusters 20 

row 25 calories

107 total reps

Time: 17:50