Ladies I am so sorry it has taken me so long to post on here. No excuses of was on holidays and golfing, drinking, training, visiting, back from holidays, training, renovating my kitchen. Thanks to Todd for being so dedicated to the blog. Week 12.4 of the Crossfit games! lets hope its a good one. April thinking of you and your mom and I hope she is recovering! Love you all! HAPPY BIRTHDAY TODD! hope its a special day.
Ok...I read about Holly's crossfit stuff and Tiff's so what the heck is it exactly? Rader
ReplyDeleteTif Monday WOD- OPT
ReplyDeleteWarm-up rowed and airdyne 5 min each
Stretched and parcticed Muscle ups- err frustrating
A1- Front Squat 2 x 6 sets start at 135lbs, 140lbs, 145lbs, 145lbs, 155lbs, 160lbs. rest 2 min
A2- 12-15 Chin-ups x 6 sets- 15, 15, 15, 15, 15, 15
B- 5 sets 80-90% with 1 min rest
10 wall balls 20#
10 Dead lifts 135lbs
Very sore.
Tuesday WOD-March 13-12 OPT
3 sets high effort 2 min rest_
10 thursters 65lbs
35 double unders
300 meter row: 2:06, 2:09, 2:13
+
3 Sets at high effort 2 min rest-
10 SDLHP 65lbs
35 double unders
row 300 meters: 2:09, 2:07, 2:02
This was tough, but felt good. Been battling cold and have the cold sweats going.
Tif out.
Google www.crossfit.com
ReplyDeleteor go to Crossfit Games 2012- the best way to explain it.
March 14, 2012
ReplyDeleteA1. Press, 6-8 x 3; 60s
75-8/85-8/95-5
A2. Chin ups, AMRAP x 3; 60s
25/26/24 - kipping
A3. Thursters, 10-10-10; 60s
85/95/105
A4. Back extensions, 15-20 x 3; 60s
20/20/20
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3 sets all out
30s Airdyne Sprint-cals 27/28/25
4:30 rest
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6 sets @ 80-90%
30s DU - 18/28/19/40/44/35
30s Burpees - 11/10/10/9/10/10
1 min rest
Airdyne Sprints wrecked the legs as usual. Slowly getting the hang of the new Rope.
out
Thanks for the wonderful gift today Tif. I luv you and am lucky to be your boyfriend.
ReplyDelete:)
Tif Wed WOD March 14-12- Day of Rest tomorrow
ReplyDelete10 min run at 50%
+
Overhead Squat 65lbs 5x5 sets perfect form-1 min rest
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10 Pushup Burpees every 90 seconds x 10 sets
+
Row sprint 250 meters x 3 sets rest 5 min and stretch- .54,.55,.55
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Run 10 min at 50 %
Excited to see Workout 12.4 :)
Mar 16, 2012
ReplyDeleteOPEN WOD 12.4
12min AMRAP
150 wallballs - 20#
90 DU's
30 Muscle ups
My Score - 216reps
out
Mar 19,2012
ReplyDeleteA1. Back squat @ 30X0, 5 x 3; 10s
165/175/190
A2. Max effort box jumps, 3 x 3; 3 min
43"/44"/44"
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2 sets all out
row sprint 500m - 1:31/1:34
rest 10 min
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5 min @ 80-90%
AMRAP DU's
5 burpess at the bottom of each min
Total - 95reps
+ (rest 5 min)
5 min @ 80-90%
max cals Airdyne
5 burpees at bottom of each min
Total Cals - 52
out
12.4 = 182 reps (DU were not my friend that day)
ReplyDeletetoday - 3/19 (My 11 yrs anniv. at Graybar Electric!!!)
3 rounds for time
400 mtr run
10 deadlift @ 125# (my heaviest ever in a WO)
10 box jumps 24"
10 walking lunges (2 count)
10 T2B
18:32 - gasssssssssed. apparently its been awhile since I've ran in a WO. :) Or could have been my sweet tooth I've had for 5 days!!!!
Mar 20,2012
ReplyDeleteWOD:
A. Bench Press - build to a 1 RM
95/125/145/155/165-x
B. AMRAP 85% of 1RM bench press x 3sets
130# - 5/4/4
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3 sets all out
1/2 mile airdyne
rest 5 min
57s/1:04/1:06
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5 sets:
row 2 min @ 80-90%
row 2 min @ 50%
Total - 4637m
out
Yesterday was:
ReplyDelete10 min AMRAP
1 lap - KB Farmer carry
10 - KB front squats
1 lap - KBFC
20 - KB push ups
Use same weight for all - I used 35# each hand
Completed 4 rounds
3/21 -
Hero WOD - McCusky something something
3 rounds for time
9 - muscle ups - I did progressive ones from knees
15 - burpee pull ups
21 - pull ups - I subed Roman Chair sit ups (didn't want to tear for tomorrow's 12.5)
800 meter run
30:14
tomorrow 3/22 - rest day
Mar 23,2012
ReplyDelete2012 Open WOD 12.5
My total 75reps.
Completed more than i anticipated. Completed last WOD and gain positions both in Worldwide standings as well as Canada West. :)
Had a great time competing. Great job to you Jimmies who battled the WOD's too.
Mar 26,2012
WOD:
A. DL, build to a 3 RM
225/275/295/305
B. 20 unbroken KB swings x 5 sets; 60s (increase KB size each set)
kg-16/20/24/32/40-15(All KBS except 40kg, which were Russian KB)
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3 sets all out
10 Thrusters - 75#
10 chins ups
10 Thrusters - 75#
rest 6 min
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80-90% efforts
30 KB swings - light - 16kg
30 walking lunges -15# DB each hand
rest 3 min
30 wallballs - 20#
30 burpees
rest 3 min
AMRAP DU's in 3 min - 135reps
out
Forgot Thruster/Chinup/Thruster times
ReplyDeleteMar 26,2012
WOD:
A. DL, build to a 3 RM
225/275/295/305
B. 20 unbroken KB swings x 5 sets; 60s (increase KB size each set)
kg-16/20/24/32/40-15(All KBS except 40kg, which were Russian KB)
+
3 sets all out
10 Thrusters - 75#
10 chins ups
10 Thrusters - 75#
rest 6 min
1:05/1:01/1:02
+
80-90% efforts
30 KB swings - light - 16kg
30 walking lunges -15# DB each hand
rest 3 min
30 wallballs - 20#
30 burpees
rest 3 min
AMRAP DU's in 3 min - 135reps
out
March 27,2012
ReplyDeleteWOD:
A. build to a 1 RM weighted chin up
35/45/55/60/65/70-x
B. AMRAP chin ups x 3 sets; 2 min
30/17-ripped hand/8 :(
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2 sets all out
9-6-3
unbroken SDLHP
burpees
rest 5 min
1:22/1:18
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AMRAP cal on Airdyne in 10 min
Total-222cals (i did 20s-100%, 40s-50%)
Back was a little stiff from yesterday DL.
out
Mar 30, 2012
ReplyDeleteWOD:
10min AMRAP
5 Push Press - 95#
250m ROW
10 Toes to Bar
30 DU's
3rnds + 5 + 250m + 20reps
out
Apr 2, 2012
ReplyDeleteWOD:
A1. Front Squat, 15 x 3; 10s -95#
15/15/15
A2. AMRAP push ups x 3; 10s
15/15/12
A3. 30 unbroken wallballs x 3; 10s 20# - 22/15/13 (could not get to 30)
A4. AMRAP ring dips x 3; 3 min
3/4/2
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for time:
1/2 mile airdyne
15 burpees
1/2 mil airdyne
Time: 4:00
+
row 5000m @ 80-90%
Time: 21:29
Felt tired before and after.
out
Apr 3, 2012
ReplyDeleteWOD:
Tabata's
Air Squats
20/20/19/15/13/15/16/15 - 133reps
+
Unanchored Situps
13/13/12/11/11/11/11/11 - 93reps
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Pushups(Release)
12/7/6/6/5/5/4/5 - 50reps
Total 276reps
Practised Handstands
out
Apr 4,2012
ReplyDeleteWOD:
A. Press, achieve a 1RM
75-3/105-3/115-1/120-x
B. Press @ 80% of 1RM from part A -perform AMRAP x 5 sets, 3 min b/t sets
95# - 6/5/5/3/3
C. As many rounds as possible in 5 mins:
5 toes to bar (knee raises if you can't)
15 unanchored sit-ups
Total: 5rnds + 5 + 10reps = 115reps
D. Side Bridges, AMSAP per side x 3sets per side, 30 sec b/t sides
L- 60/60/60 sec = 3min
R- 80/80/80 sec = 4min
out