Thursday 17 December 2009, 9.30am
WOD - "Fran"
21-15-9 reps of
30kg Thrusters (females)
Pullups
time = 6.50min
So happy with my time!! 2 mins and 12 sec faster than my last and first attempt at Fran on 12 November. Now if I can just get faster at those pullups and not have to rest so many times to get them out.... next attempt will be sub 6mins.
Finisher - 2 rounds of
10 burpees
200m run
time = 1.38 (i think)
None of us wanted to do the finisher today, as it was very hot, probably in the mid 30's at around 10am, not to mention we were all "spent" from doing Fran. Glad to have done the WOD this morning rather than this evening, when it will be much much hotter!
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Sharon's Crossfit + other stuff training log
Re: Sharon's Crossfit + other stuff training log
by Sharon » Thu Dec 17, 2009 2:15 pm
- Sharon
- Posts: 214
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Mon Dec 21, 2009 9:08 pm
Monday 21 December 2009
Pump Class - as usual - heavy bars
lots of "hover" holds
scrubbed (hands and knees) rest of the floor (1st half done yesterday morning)
8x Burpees for 100 day challenge
Pump Class - as usual - heavy bars
lots of "hover" holds
scrubbed (hands and knees) rest of the floor (1st half done yesterday morning)
8x Burpees for 100 day challenge
- Sharon
- Posts: 214
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Wed Jan 27, 2010 1:03 pm
Xmas Eve 2009
9.30am session
"Murph"
1600m run
100 pullups
200 pushups
300 squats
1600m run
time: 53.04min - as rxd
Warmup consisted of Handstand Pushups and ring dips + wall ball burpees and other stuff. Totally happy to have achieved ALL my goals I set for Xmas this year. Handstand pushups - can do these without plates (OK not many in a row but still head to floor!) Ring dips - also no band. YAY!!!
Decided to do all pullups before moving on to pushups and squats, instead of doing rounds like the other guys. Was really happy with my pullups - they are getting better (slowly but surely) was able to do mostly sets of 5 (some 6) until I got to about 80 reps. Then had to do 2's and 3's and some 1's.
The kids came with me today and I was told by Dan - not to use the kids as an excuse to slacken off! Hard to stay completely focussed whilst watching the 3 of them. I am a mother first!
Anyway... completely happy with my time and effort today!
9.30am session
"Murph"
1600m run
100 pullups
200 pushups
300 squats
1600m run
time: 53.04min - as rxd
Warmup consisted of Handstand Pushups and ring dips + wall ball burpees and other stuff. Totally happy to have achieved ALL my goals I set for Xmas this year. Handstand pushups - can do these without plates (OK not many in a row but still head to floor!) Ring dips - also no band. YAY!!!
Decided to do all pullups before moving on to pushups and squats, instead of doing rounds like the other guys. Was really happy with my pullups - they are getting better (slowly but surely) was able to do mostly sets of 5 (some 6) until I got to about 80 reps. Then had to do 2's and 3's and some 1's.
The kids came with me today and I was told by Dan - not to use the kids as an excuse to slacken off! Hard to stay completely focussed whilst watching the 3 of them. I am a mother first!
Anyway... completely happy with my time and effort today!
- Sharon
- Posts: 214
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Wed Jan 27, 2010 1:08 pm
GOALS FOR 2010 - PRE MY BIRTHDAY IN JULY
Muscle Ups
Fran - under 5 mins
Muscle Ups
Fran - under 5 mins
- Sharon
- Posts: 214
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Wed Jan 27, 2010 1:25 pm
Saturday, 23 January 2010 - 8.00am
"Elizabeth"
21-15-9 reps for time of:
Squat cleans - 40kg for women
Ring Dips
Time: 12.24min - as rxd
Finisher:
In pairs race up the ramp dragging a tyre (small for girls) with short rope running backwards.
Dee and I raced. I won. Time: 37 and 39 seconds respectively. Quads on fire about a third of the way up.
So happy with myself performing "Elizabeth" this morning. Not only, as rxd, but beating my previous time of 14.40 by more than 2 minutes! Although the last time I did it, it was straight after "Fran" and I wasn't able to do rxd - needed a band for the dips.
Totally stoked!
"Elizabeth"
21-15-9 reps for time of:
Squat cleans - 40kg for women
Ring Dips
Time: 12.24min - as rxd
Finisher:
In pairs race up the ramp dragging a tyre (small for girls) with short rope running backwards.
Dee and I raced. I won. Time: 37 and 39 seconds respectively. Quads on fire about a third of the way up.
So happy with myself performing "Elizabeth" this morning. Not only, as rxd, but beating my previous time of 14.40 by more than 2 minutes! Although the last time I did it, it was straight after "Fran" and I wasn't able to do rxd - needed a band for the dips.
Totally stoked!
- Sharon
- Posts: 214
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Fri Jan 29, 2010 8:48 pm
Thursday 28 January 2010
AMRAP in 20 mins
7 xFront squats
5 x push press
3 x squat cleans
1 x burpee
(30kg for women)
= 14 rounds as rxd
+ remaining burpees for 100 day challenge
about 20 pullups with 1 hand under 1 hand over grip
Really happy with my result tonight. Happy to have kicked butt! Spent afterwards and happy to lie down on the cool concrete. It was bloody hot and stuffy in the "box" tonight. No air coming in.
AMRAP in 20 mins
7 xFront squats
5 x push press
3 x squat cleans
1 x burpee
(30kg for women)
= 14 rounds as rxd
+ remaining burpees for 100 day challenge
about 20 pullups with 1 hand under 1 hand over grip
Really happy with my result tonight. Happy to have kicked butt! Spent afterwards and happy to lie down on the cool concrete. It was bloody hot and stuffy in the "box" tonight. No air coming in.
- Sharon
- Posts: 214
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Fri Feb 05, 2010 9:03 pm
Sunday 31 January 2010
8am pre games session
3 workouts
Workout 1
5 Rounds for Time of:
7 x Bodyweight back squats (67.5kg for me)
14 x Overhead Lunges holding 24/16kg kettlebell with 1 arm straight above head
21 x pushups
time = 14.36min
Workout 2
3.2 km run with 20 burpees at half way.
18.3 min
Workout 3
3 Rounds for time of:
10 x squat snatch 40/30kg (I did 20kg)
20m of broad up the ramp
200m run
time = 9.36min
Bloody hell - that first workout was by far the hardest of the 3!!!
Pretty exhausted for the rest of day.
8am pre games session
3 workouts
Workout 1
5 Rounds for Time of:
7 x Bodyweight back squats (67.5kg for me)
14 x Overhead Lunges holding 24/16kg kettlebell with 1 arm straight above head
21 x pushups
time = 14.36min
Workout 2
3.2 km run with 20 burpees at half way.
18.3 min
Workout 3
3 Rounds for time of:
10 x squat snatch 40/30kg (I did 20kg)
20m of broad up the ramp
200m run
time = 9.36min
Bloody hell - that first workout was by far the hardest of the 3!!!
Pretty exhausted for the rest of day.
Last edited by Sharon on Fri Feb 05, 2010 9:30 pm, edited 1 time in total.
- Sharon
- Posts: 214
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Fri Feb 05, 2010 9:06 pm
Wednesday 3 February 2010 - 6.30pm
WOD
Back Squat
5 5 5 5 5 reps finishing with heaviest weight
= 90kg!
Yeehah!
Finisher - 50 burpees for time
= 3.06min
WOD
Back Squat
5 5 5 5 5 reps finishing with heaviest weight
= 90kg!
Yeehah!
Finisher - 50 burpees for time
= 3.06min
- Sharon
- Posts: 214
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Fri Feb 05, 2010 9:10 pm
Thursday 4 February 2010, 9.30pm
WOD
5 rounds for time of:
400m run
30 x box jumps
30 x wall ball (9kg)
= 36.34min
Jeez, I didn't think my quads were that sore from last nights' squats until I tried to start running on Round 2! Legs really didn't want to move and could only manage a jog for the runs thereafter. Pretty ordinary on the running side of things, happy with the other stuff considering last night's workout.
WOD
5 rounds for time of:
400m run
30 x box jumps
30 x wall ball (9kg)
= 36.34min
Jeez, I didn't think my quads were that sore from last nights' squats until I tried to start running on Round 2! Legs really didn't want to move and could only manage a jog for the runs thereafter. Pretty ordinary on the running side of things, happy with the other stuff considering last night's workout.
- Sharon
- Posts: 214
- Joined: Wed Jun 24, 2009 11:08 am
Re: Sharon's Crossfit + other stuff training log
by Sharon » Fri Feb 12, 2010 8:14 pm
Monday 8 February 2010
9.30am PUMP class (1st after 2 weeks)
10.45am - deep tissue massage - jeez its been way too long between massages. I got drilled on the table. Everything very tight and sore. Try for once a month from now on.
Tuesday 9th February 2010
9.15am - pilates floor session (50 mins)
not able to go to Crossfit tonight, as Andy is a away for the week.
9.30am PUMP class (1st after 2 weeks)
10.45am - deep tissue massage - jeez its been way too long between massages. I got drilled on the table. Everything very tight and sore. Try for once a month from now on.
Tuesday 9th February 2010
9.15am - pilates floor session (50 mins)
not able to go to Crossfit tonight, as Andy is a away for the week.
- Sharon
- Posts: 214
- Joined: Wed Jun 24, 2009 11:08 am
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