WOD: More Ladders

Warmup

stretching, joint mobility, 3 rounds: 6 pullups, 10 situps, 6 dips, 10 squats

Workout

Ladder down from 10 (20kg)

-swings right

-swings left

-cleans right

-cleans left

-jerks right

-jerks left

Results

This one lasted 31 minutes, much tougher than I thought it was gonna be...but I really liked it!! I rested as needed between rounds.

WOD: 3 Exercises, 10 Rounds

Warmup

Stretching, joint mobility, 3 rounds: 6 pullups, 10 situps, 6 dips, 10 squats

deadlifts and swings

Workout

10 rounds for time

-6 double swings (20kg)

-8 SDHP (24kg)

-10 shredders (35lb)

Results

time: 27:30. Doesn't seem real fast, but that was a good workout. Plus, I didn't settle on that cadence until the 3rd round. I started with 10/10/10 in mind, but those swings were too heavy. So then I decided to do 5/10/15, but the sdhp's and shredders seemed like too much. So I started the 6/8/10 approach in the 4th round....and I really liked it!

WOD: Simple Bodyweight Ladder

Warmup

stretching, joint mobility, windmills

Workout

For time, ladder down from 20 by 2

-jumping pullups

-pushups

-situps (not anchored)

Results

time: 23:24...meh

Still a little sore and tired from previous workouts so I wasn't 100% today. But even at my best, this is a tough workout for me....pretty sure 110 reps will always be a lot to my muscles.

WOD: Up and Down for 20 Minutes

Warmup

chinups, tgu's, windmills, streching, joint mobility

Workout

As many rounds as possible in 20 minutes

-5 deck squats (35lb)

-10 "wall ball" thrusters (35lb)

-15 swings (35lb)

Results

7 rounds + 5 deck squats. I didn't push myself real hard on this one, but that doesn't mean I didn't feel it.

I hate those thrusters so much...which is a good thing. The deck squats weren't too bad...I actually kind of enjoyed them. The swings were light, but I didn't feel like switching bells throughout the workout.

I came close to skipping tonight, but I'm glad I found the motivation to get off the couch!

WOD: Elizabeth

Warmup

stretching, joint mobility, some swing/catch/halo/squat's

Workout

Crossfit Elizabeth: Rounds of 21-15-9 reps for time

-double cleans (35lb)

-dips

Results

time: 7:17....My arms are on fire right now!! But still not as good as the last time I did this one.

Those dips get so tough!! The rounds were broken at 14-7-4 repsectively...didn't keep track after they were broken. I think if I keep working these into my warmup and routines, they should definitely improve.

The cleans were unbroken but tough toward the end reps of each round.

WOD: Jerks and Rows

Warmup

stretching joing mobility, some pullups, leglifts and dips

Workout

Ladder down from 10-1

-double jerks (20kg)

-one arm row right (20kg)

-one arm row left (20kg)

Results

This one was a little easier than I thought it would be, which is good. My form on the jerks was breaking down a little bit about half way through, but I think I just need to concentrate a bit harder as I tire.

And my abs are still hurting from the last workout, those shredders definitely did some shredding. I tried to do my normal warmup today, but my abs did not like the pullups at all...or the situps for that matter!

WOD: Swings and Shredders

Warmup

stretching, joint mobility, 2 rounds: 6 pullups, 10 situps, 6 dips, 10 squats (25lb)

Workout

These separate tabata routines

-swings (24kg)

-shredders (35lb)

-swings (24kg)

-shredders (35lb)

Results

I couldn't decide what I wanted to do today and felt myself getting less and less motivated...so I went with old reliable here. I do like this workout!

I kept the swings at 12 reps. Kept the first round of shredders between 8-10 (increased over time) and the second round at 10 reps the entire time. Good stuff!!

WOD: A Good 20 Minutes

Warmup

stretching, joint mobility, 3 rounds: 6 pullups, 10 situps, 6 dips, 10 squats (25lb)

Workout

As many rounds as possible in 20 min

-10 swings (24kg)

-5 snatches left (35lb)

-5 snatches right (35lb)

-10 pushups

-10 leg lifts

Results

7 rounds + 10 swings, 5 snatches left, 5 snatches right

I did ok with this one, but I thought I was on a better pace. Nonetheless, it was a good workout and I liked it.

WOD: F'ing Tabata

Warmup

stretching, joint mobility, 2 rounds: 6 pullups, 10 situps, 6 dips, 10 squats (25lb)

Workout

8 continuous rounds, 20s work/10s rest

-alternating swings (20kg)

-double cleans (35lbs)

-double jerks (35lbs)

-mountain climbers

Results

This one kicked my ass, partly because I took off 3 days (rest day, worked late, hungover). I'm so glad I decided to get off my butt today, because I needed this badly.

Swings were relatively easy, but they got the cardio kicking. I averaged about 11 reps

The cleans sucked as I got more tired. I just needed a little more rest....averaged about 5 reps.

Same with jerks, I was just so winded. I averaged about 4 reps.

The mountain climbers were tough too! My shoulders were getting tired. I didn't keep count on these.

WOD: 21-15-9

Warmup

stretching, joint mobility, 6 pullups, 10 situps, 6 dips, 10 squats (25lb)

Workout

For time, rounds of 21, 15 and 9 reps

-burpees

-swings (24kg)

-lateral jumps, 20"

Results

time: 7:47.....lungs still hurt!!

This is a crossfit style workout that I borrowed from a friend. It called for box jumps, but I had to do lateral jumps instead...seeing as how I don't have a box to jump on. So I just put a broom across 2 chairs and jumped back and forth which worked pretty well.

The burpees and swings weren't too tough muscle wise, but trying to catch air wasn't easy.

WOD: Heavy Day

Warmup

stretching, joint mobility, 3 rounds: 6 pullups, 10 situps, 6 dips, 10 squats (25lb bell)

Workout

5 rounds of this one-arm circuit (24kg)

-5 swings l/r

-5 cleans l/r

-5 jerks l/r

Results

I wasn't going for time, so this took about 20 minutes. I rested as much as I thought I needed between rounds. The jerks were getting tough in the last couple rounds, but I didn't fail on any of them.

WOD: Quick and Tough

Warmup

stretching, joint mobility, 3 round: 5 pullups, 10 situps, 5 dips, 10 squats

Workout

5 rounds for time

-5 double kb squats (20kg)

-5 kb burpees (20kg)

-5 SDHP (24kg)

Results

Took about 12 minutes...with a lot of resting. I'm always amazed how much those double racked squats take out of me. Followed by the burpees, it was like getting hit with a one-two. The high pulls weren't too bad in comparison.

WOD: Just a Quick Run

Warmup
walking, stretching

Workout
My favoriet 2.7 mile road run

Results

I really wanted to get a run in because it's been a while. I didn't time this one...just wanted to get out, enjoy the weather and burn a few calories.

WOD: Warmup Ladders

Warmup

stretching, joint mobility

Workout

ladder down from 10-1

-pullups (strict)

-situps x2 (no anchor)

-dips

-squats x2

Results

Time: 24:55. I should be able to get down under 20 min

I figure my warmup is pretty good workout itself, why not call it up to the majors?

The pullups were broken from the get-go. But I wanted to keep the unassisted, and I think it was worth it.

The situps were unbroken but tough. I'm liking the unanchored approach lately.

Dips were broken in the 5th round (5,1)...just didn't have it after that fifth rep

Squats were unbroken and pretty easy

WOD: 16 Minute Tabata

Warmup

stretching, joint mobility, 2 round: 6 pullups, 10 situps, 6 dips, 10 squats

Workout

16 continuous minutes of this rotating tabata

-one arm swings left (20kg)

-one arm swings right (20kg)

-pushups

-jumping pullups

Results

I'll be feeling this one tomorrow, for sure. Swings were just the right amount of tough, got the forearms swelling and the lungs working over time - avg 11 reps

I probably should have went harder on the pushups. I averaged 7-8 slow reps

The pullups were a mess, of course. I think I averaged about 7...a lot more the first rounds but steadily down from there. I kind of wish I would have done SDHPs instead

WOD: Heavier One-Arm Long Cycle

Warmup

stretching, joint mobility

3 rounds: 6 pullups, 10 situps, 6 dips, 10 squats

deadlifts and swings

Workout

one arm long cylcle for 10 min, switch l/r on the min (20kg)

Results

Not too bad. I tried to hit 6 reps a minute. I overshot it in the beginning, but once I got a little tired, I was right on.

If my feet didn't hurt, I probably could have kept going....but it was getting tough

WOD: 55 Card Pick-up

Warmup

stretching, joint mobility, swings, ribbons, windmills

Workout

Deck of Cards

H=Squats

D=Situps (no anchors)

C=Pullups (Chair-assisted)

S=Pushups

A=12 reps

J=20 Mountain Climbers

Results

time: 25:14. I'm pretty happy with that time. I only needed a few short breaks, but then again, I tried to make this one easy.

No matter what exercises I choose for this workout, I always find myself, at some point, cursing the deck and the cruel series of cards it can deal...

WOD: Another Quick One

Warmup

stretching, joint mobility, 5 rounds: 5 pullups, 10 situps, 5 dips, 10 squats. Did a few swings too

Workout

For time (35lb):

-20 snatches left

-20 snatches right

-10 clean and jerk left

-10 clean and jerk right

-10 double racked squats

-10 double military presses

-10 double bent over rows

-10 pushups

Results

time: 7:10. What a nice routine to remind my body what a workout feels like! Hopefully this will kick off a great week with the bells.

I had to rest after the squats and then after the presses. Those snatches got me breathing heavy right off the bat and then the squats went in for the kill!