Ok so I've been remiss in posting... a week on vacation, getting sick, camping, catching up at work has pushed not posting into two weeks!!! So now I need to catch up.
07/10/09 CF Margo
400m lunge
16:05, 403 steps
a wonderful weekend of camping up at Battle Creek!!!
07/14/09 CF Margo
front squats
3x65, 3x75, 3x85, 2x95 then,
5rds
40m sprint
8KB swings @ 35#
40m sprint
16 pushups
15 breaths (to slow heartbeat)
7/15/09 CF Margo
Nancy
5rds
400m run (slight grade on the return 200m)
15 OHS 65#
21:03
7/16/09 CFR - fun WOD
3rds
20 russian lunges - 10# DB
10 DB O.H. Windmills (R)
20yd DB O.H. backwards walk
10 DB O.H. Windmills (L)
20yd DB O.H. backwards walk
penalty - 5 burpees if DB drops from overhead
20 russian boxers - 45# barbell
11:58
07/05/09 Margo's Crossfit
Back squats
10x3 @ 115# (went down on load, form felt pretty good, weight was no problem)
Vacation starts tomorrow - heading down to Fontana to see my sister and her new baby!!!
10x3 @ 115# (went down on load, form felt pretty good, weight was no problem)
Vacation starts tomorrow - heading down to Fontana to see my sister and her new baby!!!
07/04/09
Today I decided to brave the crowds up in Mt. Shasta for the annual 4th of July 5 mile race. It was a pretty good run. My plan was to stay at a 9min mile pace. I ended up at 9:30min miles putting me sprinting into the finish line at 47:30. It's so beautiful up there!!! Well worth the drive AND dragging my butt out of bed early.
07/02/09 CFR
This was a fun WOD
250m row
3rds
10 Bulgarian squats (R) 45#
10 Bulgarian squats (L) 45#
http://www.abcbodybuilding.com/exercise3/bulgariansquat.htm
15 box dips
15 box jumps
400m run
12:04
250m row
3rds
10 Bulgarian squats (R) 45#
10 Bulgarian squats (L) 45#
http://www.abcbodybuilding.com/exercise3/bulgariansquat.htm
15 box dips
15 box jumps
400m run
12:04
06/30/09 CFR
A tough close to the month!!!
3rds
15 cleans (squat) 65#
30 pushups
400 m ~ this was supposed to be a 100m sprint, 100m jog/walk (repeat) although I really can't say that I got any sprinting in.
20:29
3rds
15 cleans (squat) 65#
30 pushups
400 m ~ this was supposed to be a 100m sprint, 100m jog/walk (repeat) although I really can't say that I got any sprinting in.
20:29
06/29/30 Margo's Crossfit
Front squats
2{3x65, 2x75, 1x85} need to go up in weight
Press
5x45, 1x55, 1x65, 1x70(initiated this crooked, locked out w/ right arm, could not get the left arm locked out... kinda comical), 1x72.5F
Tabata sprints (didn't take a nose dive this time :-)
Tabata situps with 8# ball
Golf class
2{3x65, 2x75, 1x85} need to go up in weight
Press
5x45, 1x55, 1x65, 1x70(initiated this crooked, locked out w/ right arm, could not get the left arm locked out... kinda comical), 1x72.5F
Tabata sprints (didn't take a nose dive this time :-)
Tabata situps with 8# ball
Golf class
06/27/09 CFR
Worked for a max set of 5 on squats, holding the bar in elbow crease - GREAT for thoracic extension
5x65, 5x95, 5x115
...then did a team WOD
10rds
15 box jumps
1 arm DB snatch (20#)
score = max snatch reps in 10rds = 127
...then braved the sun for about 2hrs at KT's pool
I'm currently drooling over a very scrumptious bowl of coconut milk/banana ice cream
Ingredients are: 1 can coconut milk, 2 bananas, 1 (very rounded) tsp honey, 1Tbsp vanilla, liberal dusting of cinnamon. Blend together and freeze for about an hour. YUM Next time I might throw in some cocoa powder ;-)
I got this recipe compliments of Nicki Violetti (thank you)
5x65, 5x95, 5x115
...then did a team WOD
10rds
15 box jumps
1 arm DB snatch (20#)
score = max snatch reps in 10rds = 127
...then braved the sun for about 2hrs at KT's pool
I'm currently drooling over a very scrumptious bowl of coconut milk/banana ice cream
Ingredients are: 1 can coconut milk, 2 bananas, 1 (very rounded) tsp honey, 1Tbsp vanilla, liberal dusting of cinnamon. Blend together and freeze for about an hour. YUM Next time I might throw in some cocoa powder ;-)
I got this recipe compliments of Nicki Violetti (thank you)
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