Tuesday, July 27, 2010

Word of the week: INTENSITY

THURSDAY
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

weight is rx'd men's weight; I scaled down to 1 pood swings.

MONDAY
3RFT*
100 m walking lunge
800 m run
100 squats

*this WOD is rx'd at ONE round for time; we bumped it up to three INTENSE rounds.

Tuesday, July 20, 2010

"Baseline" benchmark WOD

WARMUP
30 K2E
30 GH situps
30 back extensions
mobility and stretching 5 minutes

WOD, courtesy CFOKC
"Baseline"
500 m row (1:57)
40 squats
30 situps
20 pushups
10 pullups

4:38, all sets unbroken

STRENGTH element
deadlift 10-10-10
175-155-135

Friday, July 16, 2010

So you think you're fit? Try 100 m sprints...

(now THESE are the legs that will get you a 10.78 second 100m sprint at the Olympic games)

Yesterday's workout:
10 100m sprints (on grass), 1-minute rest between each sprint

My consistent (yet not entirely impressive) time for each sprint was 0:17.

Thursday, July 15, 2010

Heat-Conditioning 6 PM workout

"The Shake Weights have toned my arms like I never thought possible"
-Carl Klotz

photo courtesy CFOKC.com
4x12 glute-ham raises
2x12 pullups
2x24 pullups
2x12/leg bulgarian split squats, using 12" box
2x12/leg box step-ups, using 24" box
30 GH situps
30 single-leg calf raises

Tuesday, July 13, 2010

Evening Heat Conditioning: Thrusters with 400 meter runs--BRUTAL!

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

75# thrusters, 19:20
(above rx'd weights are for men. WOD courtesy crossfit.com)


While we were going rounds with the 94-degree, 50% humidity conditions, this boy was scouting out friends!

Morning--Wakeup, Warmup & Run

(left: from MY experience, Crossfit+pregnancy=healthy babies!)

WARMUP
30 pullups
30 back extensions
30 GH situps
30 steps walking lunge, 35# overhead

mobility

Run: 2.15 miles @ 18.5 minutes

Monday, July 12, 2010

Deadlift,MuscleUp,FullSquatClean

WOD courtesy crossfit.com
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

WARMUP
400 m sprint


WOD
"Johnson"
Complete as many rounds in 20 minutes as you can of:

245 pound* Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

*these weights are rx'd for men. scale down if necessary.

post workout: 30 pullups. 15 minute run (emphasized pose drills and running).

Friday, July 9, 2010

Lunge/Pullups/Situps

courtesy crossfit.com

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups*
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

*I substituted Abmat situps with glute-ham situps. This served to slow me down a bit because of the awkwardness of climbing onto the glute-ham developer and then rolling out the situps. BUT, I DO feel it was a very effective substitution.

My time was roughly 14:00.

impressive workout demonstration (copy and paste into browser):
http://media.crossfit.com/cf-video/CrossFit_SpealOconner_WoD100708.mov

Thursday, July 8, 2010

Wednesday: Leg Burn/Grip Exertion

For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

125# back squats/40 toes to bar/1 pood KB swings

*WOD courtesy crossfit.com

In preparing for the triathlon 10K in August and the Tulsa Marathon in November, the intensity of my conditioning has increased. I am currently enjoying morning runs most weekdays, along with about three evening CF WODs with my husband. (I realize now how much I miss working out with him. I push myself much harder.) And for now I can enjoy hitting some pretty hard metabolic and endurance-geared workouts with him. While he is conditioning for the triathlon's cycling leg, he is focused more on these types of workouts, de-emphasizing the strength portion of his WODs. In general, we have different fitness goals (mine being endurance, his being strength)...but at present, it's been great sharing a goal and training together again!

Tuesday: Alotta Barbell

Set a cone at 20 meters. Five rounds for time of:


185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

The rx'd weights (men's weights) on this WOD were INSANE. The hubby and I BOTH scaled back but pushed hard in intensity.

85# overhead walk/10# wallball shots (heaviest ball available)/45# farmer carry

*WOD courtesy crossfit.com

Wednesday, July 7, 2010

Summer Soccer


While soccer is a game of aggressive action, it is also filled with finesse and grace. And despite the fact that most of my steps are very intentional...
...sometimes I feel like a dancing hippo.

Here's to continued summer soccer and LOADS more fun...and finesse.

Tuesday, July 6, 2010

5K(+)

After yesterday evening's DOOZIE of a workout, I anticipated fatigue this morning. On the contrary, I covered good ground in 24:00.

(I REALLY need to map my run! I'm unsure as to how far I ran this morning...)

WARMUP:
mobility, stretching, PVC rollouts
30 pushups
30 back extensions
30 abmat situps
30 squats

WOD:
5K+ run


Monday, July 5, 2010

Thursday, July 1, 2010

Sunrise Run


Despite intense soreness from Tuesday's thrusters, run, and soccer beating game, this morning's 6K run was exceptionally easy. I changed my course, and with temperatures at 65 degrees and humidity at 86%...I was very comfortable and longed for more time to run.

relaxed and steady 6K--25:00