i will CERTAINLY plutard!!!

WOD 3/15/12

A. Shoulder Press – 5, 3, 1+ @75%,85%,95% 
45-55-60
B. Push Press – Work up to a tough 1 rep; not a 1RM or PR
 75lbs

C. Push Press – 85% of part A – single rep every 20 sec for 6 min – Tempo (00X2)
60lbs

+

Complete: (9:58, 10:11)
-2 mile time trial (Using a partner relay format); TT = max effort – Rest while partner runs 1mile

SOOOOOOOOOO excited!! that was my first sub 10min mile! Thank god I was running with Janice, she’s awesome and wasn’t letting me walk at all. I was also really excited for the second mile, and kept a very similar pace. =) 

crossfit

shoulder press

mile

pr

WOD 3/13/12

A. Max Box Jump – Work up to a tough 1 rep jump; 3 attempts only after warm ups
1RM: 27.5” 

B. Box Jumps – Remove roughly 85% of part A – 2 box jumps every 20sec for 5min
24”
C. Back Squat – 5, 3, 1+ 
85-95-110
D1. Overhead Squat – 3, 3, 3, 3, 3 
45-50-55-60-65 

crossfit

box jumps

back squat

overhead squat

Magic 8’s

Ok Internet! It’s time to send my goals out into the series of tubes, and publicly state them. My “dream team” journey has been great so far, but now it’s time to ramp it up. I started to get a little bit comfortable, and wasn’t being as strict as I needed to. I wasn’t gaining at all I was still losing, but I know that I wasn’t going at it with full time gusto.

I’m 35 lbs into my total 60 lb goal, and it feels great to be on the other side of halfway.

My goals for the next three months are as follows:

• Stay steady at losing ~2lbs a week.
• Lose 8lbs a month for the next 3 months.
• Hit 60lbs total by June 8th.
• Move down at least 2 bands on pullups.

I’m going to accomplish those goals by doing the following:

• Run a 5k once a week
• Go to crossfit at least 3 times a week.
• Have 2 active rest days (spring hockey counts as active rest)
• Work on pullups 2x a week pre/post workout.
• Allow myself 3 exceptions a month for drinking/eating out, etc.

I have a bunch of weddings and other things upcoming, so i’m planning out my exceptions.

Planned Exceptions are: 3/13, 3/24, 3/31, 4/13, 4/19-4/22 (Going to a hockey tournament, will do my best with food, but play 4 games in 4 days. 5/5, 5/28, One free unplanned exception.

I know that if I follow this, i’ll be golden. I went hardcore for 3 months in the beginning and lost 20, so I know that I can do it again for 3 more months, and hit my last 25! Then it’s summer here I come!

goals

crossfit

foodisyummy

WOD 3/8/12

Complete For Total Reps

AMRAP in 3min: (4 + 4 burpee PU)
-5 burpee Pull Ups (did jumping pullups)
-7 Toes to Bar (knees to boob) 

+

Run 2min

+

AMRAP in 3min: (3)
-7 KBS (30)
-3 Shoulder 2 Overhead RT
-3 Shoulder 2 Overhead LT

+

Run 2min

+

AMRAP in 3min: (3)
-7 wall ball
-5 Box Jumps (W)24″,(M)30″

+

Run 2min

crossfit

WOD 3/7/12

A. Deadlift – 3, 3, 3+ @70%,80%,90% – Tempo(20×1)
135-155-170(x4) 

+

In Teams of two complete 4 Rounds: (19:03)
-200m Sprint
-200m Stretcher Carry (90)

*Rest 30sec between rounds

I liked this one a lot. Worked with a new partner, and she was a hell of a runner, so that made me try to not run like an old lady on the beach. =) 

crossfit

deadlift

WOD 3/5/12

Shoulder Press -
3,3,3+ @(70%,80%,90%) – Tempo(20×1)
40-50-55lb 

+

AMRAP in 20min: (9 rounds)
3 Wall Walks (3′ wall line,16″ ground line)
6 Pull ups (green band)
9 SDHP 55lbs (65rx)

*For wall walks your feet must start on the 3′ line on the wall. As you walk your feet up the wall and your hands walk back towards the wall they must come within and cross the 16″ distance from the floor. before you can descend and you can not come off the wall until your feet are back at the 3′ line.

I’ve had a big giant fail at recording my workouts and got in trouble for it, so i’m back. Good workout, I was excited that I did the green band, there were a lot of pullups in this one. I think that I could have done the SDHP RX, but we’ll see next time. =) 

crossfit

shoulder press

WOD 2/17/12

A. Overhead Squat – 1, 1, 1, 1, 1, 1, 1,
65-70-70-70-70-75-80 

+

AMRAP in 15min (6 rounds)
-3 Deadlift (150)
-7 Dips
-200m Run

crossfit

overhead squat

WOD 1/18/12

STRENGTH & SKILLS
Wendler Program Week 2

(A)Shoulder Press:
-(3, 3, 3+ @70%, 80%, 90%)
45,55,60

_______________________
CONDITIONING

5 ROUNDS OF: (13.something)
-5 DB Power Snatch RT 20#
-5 DB Push Press RT
-5 DB Power Snatch LT
-5 DB Push Press LT
-1 suicide sprint
*Suicide sprint = 1x10yd shuttle + 1x20yd shuttle + 1x30yd shuttle + 1x40yd shuttle. That is a total of 200yds of sprinting each round. Come to a complete stop and touch the line at each distance before returning to the start line.

crossfit

shoulder press

WOD 1/16/12

STRENGTH & SKILLS
Add 5lbs-10lbs to your previous 90% Back Squat.
(A1)Back Squat (5, 5, 5+ @65%,75%,85%)
75-85-95

(A2)3 x Max Rep of Chin Ups
6-6-6 (green band)
*Rest 20sec after your BS then do as many reps as possible of chin ups to failure, kip if needed. Rest 4min before your next BS set.

(B)Squat Clean
- (1,1,1,1,1,1,1)
60,65,70,75,80,85,90* PR!!

Crossfit

Squat clean

Back squat

Chinups

WOD 10/10/11

STRENGTH CYCLE WEEK#2

BENCH PRESS: (Recommended)
-3, 3, 3+ @70%-80%-90%
- 55-65-75(5)

SQUAT CLEAN REVIEW:
-All athletes will review squat clean techniques with instructors, then those still new to the Olympic lifts will continue to work on form and technique while more advanced lifters will perform 10 working sets of 1 rep each. During the 10×1 work sets the athletes will still be under the supervision of the class instructors. This is a chance for “everyone” to work on weaknesses and flaws in their technique.

#50 10x1

crossfit

squat clean

bench press