Workout of the Day-3/2/09 Strength Day

Being away from home, we have not gotten a strength day in a while so today we paid a daily gym membership and got a strength day in.

Warm up: 500 meter row

Jodie:

Back Squat: 45×5, 55×5, 65×5, 75×5, 85×5, 95×5, 110×5, 135×5

Bench Press: 45×5, 65×5, 75×5, 95×4 1F, 95×4, 105×0, 105×1

Front Squat: 45×5, 65×5, 75×5, 85×5, 95×3

Chad:

Back Squat: 95×5, 105×5, 115×5, 135×5, 205×5, 225×5, 255×5, 275×5

Bench Press: 45×5, 95×5, 115×5, 145×5, 165×5, 185×5, 205×5

Front Squat: 95×5, 115×5, 135×5, 185×5, 195×5

Workout of the Day 2/26/09 from Hawaii

Chad:

Walking lunge 25 on each leg
21 Push-ups
21 Sit-ups
Walking lunge 25 on each leg
18 Push-ups
18 Sit-ups
Walking lunge 25 on each leg
15 Push-ups
15 Sit-ups
Walking lunge 125 on each leg
12 Push-ups
12 Sit-ups

I was toast after the round of 12.

mmmmm Toast.

Time: 19:48 but get a DNF

Workout of the Day-2/26/09 from Las Vegas

Jodie:

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

Time: 23:00

Workout of the Day-2/10/09 4×800

Chad:
warm up = 2 rounds of 10 reps, OHS, GHD SU, ring rows

WOD: 4 x long loop run, ~750 meters; 4 x 800
TIMES:
4:22 clockwise w/2 stops
4:05 clockwise w/1 stop
4:28 counter clockwise w/no stops
3:58 clockwise w/no stops

Jodie:
Times:
4:26
4:24
4:41
4:27

Workout of the Day-2/1/09

Warm up: Practice the Snatch

WOD:

5 Rounds for Time of

400 meter run

15 snatches

Jodie did 45lbs and Chad did 95lbs

Times:

J: 25:48

C: 27:43

Here is what a snatch looks like

Workout of the Day-1/31/09 ‘Lynne’

warmup: not much… pullups, OHS,

WOD: Lynne, 5 rounds AMRAP bench press & pullups
scaling: Chad @ 155 lbs and jumping PU on 7′ bar,
Jodie @ 85 lbs and greenband assisted PU; compare to Nov. 16th, 2008

Chad:
BP: 14-13-10-10-9
PU: 15-17-18-19-20
total = 145

Jodie:
BP: 11-9-8-8-8
PU: 14-16-16-16-18
total = 124

Workout of the Day-1/28/09 ‘Grace’

warm up = CrossFit Warm up, w/o dips or pullups;
with: OHS, GHD situps, plank leans

Chad: Grace, as RXd, 135 lbs.
TIME = 6:00

Jodie: Grace, 65 lbs.
TIME = 4:54

My meeting with ‘Grace’

Today was a big day for me. It was my first full, as prescribed, crossfit workout. Like I have mentioned before Crossfit workouts have names and are prescribed a certain way, when you are starting out you scale them down to your abilities, and today I feel like a Crossfitter. I did Grace as prescribed, which is 30 clean and jerks with 135lbs on the bar as quickly as you can. I had a very respectable time of 6:00 and think i can improve upon that. I have attached a video showing an athlete completing it in 89 seconds.

Workout of the Day-1/26/09 ‘Barbara’

Today’s workout is Barbara. It consists of 20 Pull ups, 30 Push Ups, 40 Sit ups, & 50 Squats, the prescribed is 5 rounds but we are not there yet so we did 3 rounds.

Chad:
warmup: 20 box jumps, 2 length bear crawls, 20 box jumps, 2 length bear crawls, 1 length cartwheels (right), 1 length cartwheels (left)

Barbara, three rounds, 3:00 rest between each:
Chad, jumping pull-ups on 6′ bar:
1: 6:17
2: 10:10
3: 8:49

TOTAL = 25:06

Jodie:Warm up: 10 box jumps, 10/10 hammer strikes, 15 wall ball x 6 lbs, 5 box jumps

WOD: Barbara, 3 rounds
1) 7:41
2) 9:35
3) 9:02

TOTAL = 26:18

A Couple Days off

We had a couple intense work outs Wednesday and Thursday so we decided to take Friday and Saturday off. Mox is still recovering from her cold and I think my muscles will be ready again in the morning to start strong.

With a couple of days off comes reflection on how far we have come. Since we started back at the end of October I’m down 16 lbs and last she checked Jodie is down 15, it may be more by now. We are trying to eat healthier and at home more, which so far has been extremely successful. Our goal is to get back to swimming suit shape by summer and then maintain it till Christmas when we have already started planning a Sanibel and Walt Disney World Trip.

Moxie started her new semester at the little gym on Thursday night and even though she was not herself due to her cold she had fun. With a new semester, the classes thin out a lot but we are told more will join as the semester progresses. Last night Moxie was the only one in class. She has picked up so much with doing forward rolls, high fives, (which I still am not happy about but peer pressure got to me), balance beam, hanging on the uneven bars, and her latest trick is jumping.

I’ll have our Work out of the Day back again tomorrow when we pick up where we left off on Thursday.