013112

Katy's Workout

I made it a full month doing workouts straight from the crossfit home page. At this point I am going to allow myself to mix it up a bit if I want. My elbow has still been bothering me a bit so I may try doing some running or riding the trainer and see if resting my elbow helps.

Warm up

100 jr

20 arm dislocations

100 jr

20 air squats

100 jr

20 push ups

100 jr

20 lunges

100 jr

20 jumping jacks

WOD

"Tyler"

5 rounds for time

7 muscle ups

21 95# SDHP

Scaled

3 pull-up + 3 dips=1 muscle up

20# SDHP

Time: 21:12

Cool Down

50 sit ups

stretching

Total Time 35 minutes

013012

Katy's Workout

Warm up

100 jr

20 arm dislocations

100 jr

20 air squats

100 jr

20 push ups

100 jr

20 lunges

100 jr

20 body twists

100 jr

20 pull ups

100 jr

20 sit ups

100 jr

20 jumping jacks

WOD

1-1-1-1-1-1-1

clean and jerk

10#-20#-30#-40#-45#-55#-65#

I tried 3 times and could not clean 75# :( so mad. Next time.

Cool Down

short walk

stretching

Total Time: 35 minutes

012912

Katy Rest Day

012812

Katy's Workout

Warm up
100 jr
20 arm dislocations
100 jr
20 air squats
100 jr
20 push ups
100 jr
20 lunges
100 jr
20 jumping jacks

WOD
"Desforges"

Five rounds for time
225# deadlifts 12 reps
20 pull ups
135# clean and jerk 12 reps
20 knees to elbows

Scaled
55# deadlifts
green band pull ups
30# clean and jerk
20 knee raises

Time: 29:31

Cool Down:
Stretching

Total Time: 50 minutes

012712

Happy Birthday Carter Rich!!

Moose-if you are reading this congrats and let us know when you guys are up for visitors. Can't wait to meet him!

So the WOD never posted in a way that would pull up on my phone. I finally got it when I got to my computer at work. I scaled it greatly so I could fit it in at night, no warm up, no cool down. Oh well I do what I can.

WOD
75# back squats 50 reps
15 foot rope climb 5 ascents
75# back squats 40 reps
15 foot rope climb 4 ascents
75# back squats 30 reps
15 foot rope climb 3 ascents
75# back squats 20 reps
15 foot rope climb 2 ascents
75# back squats 10 reps
15 foot rope climb 1 ascents

Scaled
Air squats
15 towel body rows=1 ascent

I did not time myself.

012612

Katy's Workout

I knew this would be pushing my time constraint so I skipped a warm up and did it during the WOD

WOD

8 rounds of

400M run

Rest 90 sec.

Scaled

first round I used as a warm up

ran around the block so not sure how far that is I think its more than 400M

Time:36:15

Cool Down

Walk

Total Time 40 minutes

012512

Katy Rest Day

012412

Katy's Workout

Warm up

100 jr

20 arm dislocations

100 jr

20 air squats

100 jr

20 push ups

100 jr

20 lunges

100 jr

20 jumping jacks

WOD

7 Rounds for Time

7 Front Squats

7 Chest to Bar Pullups

Scaled

#55 front squats

green band pullups

Time 7:40

Cool Down

50 situps stretching

Total time: 30 minutes

012312

Katy's Workout

Warm up

100 jr

20 arm dislocations

100 jr

20 air squats

100 jr

20 push ups

100 jr

20 lunges

100 jr

20 jumping jacks

WOD
2-2-2-2-2-2-2-2-2-2

press

1minute rest between rounds

10#-15#-20#-25#-30#-35#-40#-45#-50#-55#

I did not get 55# up, but I was impressed that I got 50#.

Cool Down:

Tabata supermans

Tabata planks

Total Time:30 minutes

012212

Katy's Workout

Warm up
100 jr
20 arm dislocations
100 jr
20 air squats
100 jr
20 push ups
100 jr
20 lunges
100 jr
20 jumping jacks

WOD
7 rounds for time
7 deadlifts 225#
7 L pull-ups

Scaled
deadlifts 85#
green band pull ups

time 11:00

I know some of these workouts sound short and easy but they are not. If you want to try some here is the website. http://crossfit.com/

Cool down
50 sit ups

Total time 40 minutes

012112

Katy

Rest Day!

012012

Katy's Workout

warm-up

500m row

20 arm circles

20 air squats

20 push ups

20 lunges

20 jumping jacks

WOD

3 Rounds for time

1000m row

50 thrusters 45#

30 pull ups

Scaled

thrusters 20#

green band jumping pull ups

time: 31:27

Cool Down

stretching

Total Time: 50 minutes

011912

Katy's workout

Warm up
100 jr
20 shoulder dislcations
100 jr
20 air squats
100 jr
20 push ups
100 jr
20 lunges
100 jr
20 jumping jacks

WOD
21-15-9
cleans
ring dips

scaled
cleans 30#
bench dips

time 4:43

cool down
50 sit-ups

total time 20 minutes

Teddy woke up mid WOD so short work out.

Jess work out 1-18-12

warm up:

25 jumping jacks

50 arm circles forward

50 arm circles backward

20 squats

50 mountain climbers

2 mile run: 15:00

50 squats

50 pilates leg lift each leg

25 forward pilates leg lift each leg

15 lower leg lifts

lots of stretching

011812

Katy's Workout

Warm Up
1000m row
20 arm circles each way
20 air squats
20 push ups
20 lunges
20 jumping jacks
250 jr

misc lifting warm up
split snatch reps with pvc

WOD
1-1-1-1-1-1-1
split snatch
I just did a bunch
half with 30# half with 45#
tried 55# but couldn't get it up

Cool Down
250 jr
tabata planks
tabata supermans
stretching

total Time 45 minutes

1-17-12 Jess Work out

5K: 25:00

Lame. No time for anything else.

011712

Katy

Rest Day

Workout 11612 - Steve

30 pushups
30 squats
20 pull ups
4x 20 sec on/10 sec off planks
30 crunches

2+ mile hike with Teddy on my back

011612

Katy's Workout

Warm up

100 jr

20 arm dislocations

100 jr

20 air squats

100 jr

20 push ups

100 jr

20 lunges

100 jr

20 jumping jacks

WOD

5 rounds for time

12 toes to bar

12 wall balls

Scaled

knee raises

ball to ceiling

time 6.26

did 2 extra round since it was so short

cool down

tabata planks

tabata supermans

stretching

Total time 35 minutes

011512

Katy's workout

Warm up
500m row

WOD
5k run

Sub
5k row

24.52.6

Cool Down
Stretching

Total Time 40 minutes

011412

Katy and Jessica Group Workout

Warm up
500m row
20 arm circles each way
20 air squats
20 push ups
20 lunges
20 sit ups

WOD
"Tabata This"

Tabata Row
Rest 1 minute
Tabata air squats
Rest 1 minute
Tabata push ups
Rest 1 minute
Tabata pull ups (green band plus pushing with free leg)
Rest 1 minute
Tabata sit ups

Cool Down
Play with Teddy

Total Time 35 minutes

011312

Katy and I think Jessica too

Rest Day

011212

Katy's Workout

Warm-up
Run (around the block)
20 arm dislocations
20 air squats
20 push ups
20 lunges
20 jumping jacks

WOD
3-3-3-3-3 Back Squats

45#, 55#, 65#, 75#, 85#

Cool Down
Run (around block)
25 situps
stretching

Total Time 35 minutes

Wednesday, 1/11 and Thursday, 1/12

Wednesday: off

Thursday: 2.5 miles in 20 minutes

100 forward arm circles

100 backwards arm circles

100 sit ups

75 squats

20 push ups

stretching

011112

Katy's Workout

Warm up
100 jr
20 shoulder dislocations
100 jr
20 airsquats
100 jr
20 push ups
100 jr
20 lunges
100 jr
20 jumping jacks

WOD
Filthy Fifties (ugh!)

50 box jumps
50 jumping pull ups
50 KB swings
50 walking lunges
50 knees to elbows
50 push press
50 back extensions
50 wall balls
50 burpees
50 double unders

scaled
green band pullups because our bar is too high for jumping pull ups
KTE was knee raises
push press 30#
back extensions was good mornings
200 singles instead of 50 DU

Time 40.00

Cool Down
walk
stretching

Total time 60 minutes

How will you make 2012 count?

011012

Yes! Some else is out there and working out.

Thanks Jessica! Glad you are finding a little time for yourself.

Katy's Workout

Warm-up

100 jr

20 shoulder dislocations

100 jr

20 airsquats

100 jr

20 push-ups

100 jr

20 lunges

100 jr

WOD

"Nate"

20 minute AMRAP

2 muscle ups

4 handstand push-ups

8 2 Pood KB Swings

Scaled

2 pull-ups (green band) + 2 bench dips=1 muscle up

feet on bench hands on ground modified handstand push-up

20# KB Swings

15 rounds

Cool Down

25 sit-ups

tabata supermans

25 sit-ups

stretching

Total time 45 minutes

1-10-12

1 mile run warm up: 7 min mile

50 squats

50 mountain climbers

100 sit ups

Victoria Secret glutes work out: balet move 1 minute

20 toe touch planks each foot

20 leg lifts with both legs up each side

20 lower leg lifts each side

15 push ups

50 arm circles each way

15 push ups

50 leg lifts each leg

pilates 100

stretch

Jessica's work out 1-9-12

So I can't yet figure out how to become a contributor to this blog, so I used Katy's log in to post my work out today. It was nothing exciting, but it was a work out, which is a pretty big accomplishment in itself for me.

My goal was to run 4 miles in less than 32 minutes... which I did. I think I finished in 31:30 or so. So that goal was met, but then...

1) I threw up. I ate a few almonds before running so I wouldn't have an empty stomach, but it came back and bit me.

2) Emmy was up. Brian had already fed her and now it was my turn, so the work out was done.

I was SUPPOSED to do lunges, sit ups and push ups, but that did not happen. The goal for tomorrow is: 1 mile, a Tracy Anderson Work out, lunges, sit ups and some Pilates moves. The work out should be at least 40 minutes, I hope. We'll see if life allows for it...

Thanks Katy for letting me use your log in :)

Get Your Veggies

I want to share a way that helps me get some good veggies in me everyday. I bring a container of Trader Joe's Healthy 8 Chopped Veggie Mix to work and eat the container throughout the week. Because the veggies are hearty they stay fresh and delicious even at the end of the week. I leave a bottle of dressing at the office and I'm all set. Obviously that's not all I eat, but it's an easy way to have a salad with every lunch. You can find it in the refrigerated produce section.

010912

Katy's Workout

Rest Day! YAY!

I realized there is a pattern on the Crossfit main site. Three days on, one day off. So that's what I will be following.

Food is Energy

My goal this year, is to start thinking of food as energy. I love to eat and I love to eat anything. This will be a tough one for me. I am going to do my best to eat to fuel my body and not to satisfy my stomach and taste buds. I eat too much because it tastes good, not any more.

FOOD IS ENERGY

010812

Katy's Workout

Warm up
100 jr
20 arm dislocations
100 jr
20 air squats
100 jr
20 push ups
100 jr
20 lunges
100 jr
20 jumping jacks
100 jr

WOD
Death by Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Scaled
green band pull-ups
16 minutes (completed all 16 pull-ups)

Cool Down
none-Teddy woke up

Total time 30 minutes

010712

Katy's workout

warm up
100 jump rope
20 arm dislocations
100 jr
20 air squats
100 jr
20 push-ups
100 jr
20 lunges
100 jr
20 jumping jacks

WOD
10 rounds for time
15 deadlifts 135#
15 push-ups

scaled
65#
girl push-ups

time 21.42

cool down
50 sit-ups
500m row
stretching

total time 50 minutes

010612

Katy's Workout

Warm-up

100 jump rope

20 arm circles forward and backward

100 jr

20 air squats

100 jr

20 push-ups

100 jr

20 lunges

WOD

"Kelly"

5 rounds for time

400m run

30 box jumps

30 wall balls

Scaled

run around the block which I estimate at 600m (a total guess)

15 box jumps

15 wall balls, which were just throwing the ball up to the garage ceiling, #10 ball

28.53

Cool Down

walk

50 sit-ups

Total time: 45 minutes

010512

Katy's workout

Another rest day! Thank goodness, I'm not sure my body could stand another workout today.

010412

Katy's Workout

Warm-up
100 jump rope
20 shoulder dislocations
100 jr
20 air squats
100 jr
20 push-ups
100 jr
20 lunges
100 jp

WOD
Cindy
20 minute AMRAP
5 pull-ups
10 push-ups
15 air squats

20 rounds plus 5 pull-ups
scaled: green band pull-ups, girl push-ups

Cool down
25 sit-ups
tabata supermans
25 sit-ups
stretching

Total Time 50 minutes

010312

Katy's workout

warm-up
1000m row
20 arm circles forward
20 arm circles backward
20 air squats
20 push-ups
20 lunges
20 jumping jacks
20 sit-ups
20 steps bear crawl
20 steps crab walk
100 jump rope
20 shoulder dislocations with over head squat

WOD
3-3-3-3-3 overhead squats

30#
40#
45#
55#
55#
put 65# over my head and decided it was bad idea to even try (maybe next time)

Cool down
250 skip rope
stretching

Total time: 45 minutes

4 minute cardio

shar.es/WcOuR

Get Busy Living . . .

Good Morning

This will be the spot we can go to record foods that are helping or share a good workout.

010212

Katy:
Workout one complete.

warm-up
100 jump rope
20 shoulder dislocations
100 jump rope
20 air squats
100 JR
20 push ups
100 JR
20 lunges
100 JR

WOD
"Fran"
21-15-9
thrusters, 30#
pull-ups, green band
7:06

Cool Down
25 sit-ups
tabata supermans
25 sit ups
250 jump rope

stretching

40 minutes total

010112

Katy's Workout

It's my lucky day! There is no WOD today. It's a rest day.