Showing posts with label *WOD's. Show all posts

My WOD's

General warm up...
1000 meter row

5x5 Dead lift (155#)
5 Toes to bar after each set

10 min AMRAP
10 Toes to bar (strict)
10 Dead lift 65#
200 meter run

This was a good workout.  It's the first time in about 4 months I've hung on the bar(dang elbow!) 20 min AMRAP would've been better but I ran out of time.  I think I will try to do my workout before I teach at 5:15am, It may be easier to get up earlier than trying to get back to the box again during the day.  Allin all it was a good morning.  What did you accomplish today?

Tomorrows Kick-Off WOD

Ok....it's time to put your Big Girl panties on and get to work... 
 It's time to kick off the Throw-Away-The-Scale-Challenge with
FILTHY FIFTY

50 Box jump, (24'/ 20")
50 Jumping pull-ups
50 Kettlebell swings, (53#/ 35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, (20#/ 14#)
50 Burpees
50 Double unders
For time, any takers?


Good Luck To everyone!

Those #!@+?! Double Unders...

Double Unders...isn't it crazy how frustrating they can be.
 Let's take the ANNIE WOD ...
50-40-30-20-10
double unders
sit ups
Seems easy enough, right?  I don't think so!
This is definitely a day for skill work, agility, coordination and speed.  So what's the
secret?!
Check out the video above.  Be sure to read the notes at the bottom of the screen.
There are some good tips.
The video below is also great information.  Check them both out....see if the help.
SO...Keep on Keeping On...

WOD Sept 13, 2011

Todays WOD
15 min AMRAP
5 pull ups
10 SDHP -
15 sit ups
LOVED THIS!  I did 12 rounds.  I haven't done workouts consistently for the past 5 weeks. So the fact that I used a heavier KB- (53# insteads of 44#), I felt pretty good! 
Oh CorssFit how I have missed you!
It's amazing how my body craves to stretch and jump and strengthen.  YES... my body can crave something besides chocolate.Lol!
Okay, okay, there is one drawback with todays WOD.....I raspberried my butt.... AGAIN!  Don't laugh, cuz I know you all have done it before. :0)  And if you haven't....well...you just don't have enough junk in your trunk!   (oh great now I have that Fergie song in my head..."whatcha gonna do with all that junk, all that junk, in your trunk.....")    Enough already!   Have a SPLENDIFORIOUS day!

Nov 1, 2010 WOD

WOD
3x  500 meter Row
     25 wall balls
     25 kb swings
or COACHES CHALLENGE
Row 1000 meter, 15 strokes at a time.After every 15th stroke, do 10 burpees.
5 min rest
60 push press, every time the bar stops, do 10 box jumps.Time ends when done with push press.

I did the coaches challenge.  I did #45 on the push press....Rx was #65.  Was a great workout.

Oct 31, 2010 HALLOWEEN WOD

This was alot of fun!...We all brought family and friends to our workout to do a workout with us.  Brock Reese put it the best when he said " I love it when newbies look like they are going to die after the wod. brings joy to my heart to see everyone lay it out on the line and push like never before. and then look like death. Good Times!!!'  Couldn't have said it better myself.  What a goup of good looking athletes!

Oct 28, 2010. WOD

12 min AMRAP
10 burpees
10 boxjumps
10 kb swings

6 + 7 burpees

     Great workout today.  It's almost wierd to think that a workout that totally wipes you out can be great at the same time. Lol!  I should know by now AMRAP's always look easier than they really are.  Thanks Paul!

Oct 27, 2010 "ANNIE"

Annie
50-40-30-20-10
Dbls
Sit ups

11:18
Today SUCKED! Thats slower than my last PR (Mar 2010)  But I have to give it up to Allison...This was her first time to RX this and she kicked it!  Way to go Allison...You are AMAZING!

Oct 25, 2010

WOD
7x
10 pull ups
10 wallballs #14
6:11
Rest
row 500 meter
2:08

Oct 22, 2010 "300"

"300"
25 Pull Ups
50 Deadlift #95
50 Push Ups
50 Box Jumps #20
50 Floor Wipers #95
50 KB Swings #26
25 Pull Ups
Rx - New PR 17:57

Yaaaa...Baby....! I didn't know I had it in me.  This week has been a struggle for me...I missed 2 days of class. (Anyone who knows me, this is not the norm. ha) Today I felt really focused and was able to put all effort into the '300'.  It's better time than I thought I would be able to acheive.  Mind of Matter....it is so TRUE!

Oct 20, 2010 WOD

12 min. AMRAP


14 wallballs #20 for 1/2
21 dbl under
7 burpees


5 + wallballs


today my dbls sucked !!!!   This is no exaggeration.  I have been doing so good on dbls until today.  My hands were allover the place.  The most I did at one time was maybe 8?  I guess this means I'll have to kick it tomorrow!!!!

Oct 18, 2010

200 meter run
30 push ups
30 KTE (toes to bar)
800 meter run
30 KTE
30 push ups
200 meter run
11:41

Oct 19, 2010

WOD
400 meter run
5x
21x squats
15x pull ups
9x floor wipers #65
400 meter run
14:24

Oct 16, 2010 pick your WOD

4x
5 Box jump #24
10 sit ups w/med ball
15 burpees
200 meter run
11:43

This was fun. We had the option of 6 different excercises w/ a 200 meter run after. I picked things that I could make more challenging, a taller box, weighted situps, and burpees. Coach Tami helped me with more squat form after class. They are hard for me so I want to make sure I do them right. It is great to have trainers that correct my form and take the 5 or qo min after class to help us with the excercises. I worked on squats, Sam, Michelle. And Brandi worked on Kip pill ups.
Congrats Sam... You did it and your form was great!

Oct 15, 2010 "TABTA Something Else"

TABATA something else....my very favorite workout ever!!!!!
New PR...#405!

Cha-ching!   Give the girl a prize....jk...I love this workout.  This is one of the few that I finish and feel strong and like I've done really well.  Great Day!

Oct 14, 2010 WOD


Michelle and I....Killing theWOD!


12 Min. AMRAP

ROund 1  200 meter run / 10 KB swing #35
ROund 2 200 meter run / 10 wallbals  #14

7 + run

Today was a good workout.  IT wasn't hard but it sure took alot of endurance to keep running.  You would think being built so close to the ground, I could run better...NOT!   Anyways.... I think thats why I liked today.  I was able to push myself harder than I do on the longer runs.  I can definitely tell Sam loves to run and she's good at it.  I was impressed how well she keeps up her pace.  By the way...she totally kicked it today!

Oct 13,2010 WOD

15  to 1
walking lungeupsdbls

sit
13:04

Not a hard workout but the change was good.  Iheard we are doing tabata something else Friday so I was grateful for an easy day.  I did try to watch my form on all my moves.  It's kinda funny how the dbls are easy at first.  But then as you go on, they get harder and I am lucky to get 3 in a row.ha

Oct 12,2010 WOD

21-15-9

squat ( med ball)
KTE  (toes to bar)

800 meter run

9-15-21

squat
KTE
11:53

I liked this workout.....not to hard but a good way to start the new week.

Oct. 8 2010 "Widowmaker"

Widowmaker                              5+DBLS
20 Min AMRAP
15 Double Unders
15 Burpees
15 Box Jumps
15 Pull Ups

I was hoping to get 6 rounds, my old PR being 5... NOT!  Even though I've had a head cold since last week,  thought I felt pretty good this morning.   WRONG!  With 10 min. left, my head started to hurt.  I debated on quitting.  Paul told me to do step ups instead of jumps to help my head.  Ya,  I just couldn't make myself quit the RX...so I just kept going, with lots of stops inbetween.  I'm pretty sure Paul thought I was nuts.  I did get a little past my old PR.  And I did learn one thing about myself today.  I'm not a quitter.  The old Stacey would've quit.  For the first time in a long time....I held out to the end when it was really hard.  So...even though I blew the WOD....Ughhhh....I AM NOT A QUITTER!

Oct 7,2010

21-15-9

mountain climbers
wallballs

15 deadlifts #65

800 meter run

7:49

Need to do heavier next time on deadlifts
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