Rotating Header Image

Weighted Lunges

November 10, 2011

CrossFit WOD

Dynamic Warmup (10 min)

Max Bench Press (20 min) (Find your 1 rep max)

4 min rest

Max Push ups in 1 min

2 min Rest

3 rounds of: 25 min Cutoff Time (Timer count down)

Gravel Lunge
75 DU
1 Rope Climb
Gravel Lunge
75 Sit ups
1 Rope Climb

I did not hit a new PR on bench press.  I could not get 105#.  We were rushed and I didn’t really get to work my way up like I would prefer to.  We didn’t get to the max push-ups in one minute, either.

Gravel lunges were weighted, 25/45.  I was able to complete 3 rounds with 3:20 to spare (and my abs are still sore 4 days later).

<previous   next>

September 20, 2011

CrossFit WOD

SWOD: 3 rounds
10 DB Press/PP/PJ (start with DB, KB, bars)(press til you have to PP til you have to PJ)
20 lunges (weighted (25/45 hold to chest))

10 Shoot throughs
8 Shoot throughs
6 Shoot throughs
4 Shoot Throughs
2 Shoot Throughs

SWOD:  I used 25# KBs due to lack of dumbbells.  I was able to press maybe 6-8 reps before moving on to push press.  I used the 25# plate for lunges.

WOD: OMG!  Holy shoulder hamburger, especially after that delightful strength WOD.  HSPUs with tired arms are darned near impossible.  For those that don’t know what a shoot through is, watch this.  It took me probably 10 minutes to do the last round (2 STs and 10 HSPUs), due to fatigue.  But, I finished, not exactly Rx, due to a couple of counted no-reps, but such is life.

Time: 20ish minutes

<previous   next>

August 31, 2011

CrossFit WOD

Max Effort: Bench Press 3×5

3 Rounds for time:

50 Situps
10m Weighted Lunges (in the gravel)

Bench Press 3×5: 65, 75, 85, 90, 95, 100×2.  I was able to 3-rep my previous max of 95, so I went for more and was able to knock out 2 reps at 100 pounds, woot!

The WOD was a little tougher than I expected because my core was still feeling fatigued from the leg levers yesterday.  I was still able to do them all unbroken, just a little slower each round.  I used a 35# kettlebell for my lunges.

Time: 6:35

<previous   next>

August 05, 2011

CrossFit WOD

Max Effort: Back Squat 5×3

Team WOD

3 rounds for time

25m Weighted Lunges (25/10)
25 Pull Ups
25 Ring Push Ups
50 Sit Ups

ME: Last Thursday, I was able to 5-rep 155 pounds.  My goal today was to 3-rep 165-170#s.  I was able to 3-rep 170 pounds, which is 95% of my previous back squat max, so next week, I should have a new PR, woot!

Today’s WOD was a team WOD.  I teamed up with the amazing Staci Thomison and we rocked it!  I even managed 10 unbroken kipping pullups, that would be a new PR for me!  I also did the ring pushups as Rx, feet on a box, so I couldn’t rest at the bottom.

Time: 12:40 Rx

To top off my awesome day, I got my measurements done for the end of my Advocare 24-Day Challenge.  I wasn’t very optimistic because the scale never really moved.  However, I got my lean body mass back up to where it needs to be, and my %body fat down another 1.5%.  Net weight loss was less than a pound, but it is obvious that I lost fat and gained muscle!  I’m a happy girl!

<previous   next>