workout

cardio 12 mins-

8mins rowing & 4mins stair climbing

The 12 minutes of cardio today made me sweat. I was very tired after I finished.

strength-

deadlifts

10 reps @ 50% = 75lbs

10 reps @ 50% = 75lbs

3 reps @ 70% = 100lbs

3 reps @ 75% = 110lbs

3 reps @ 80% = 115lbs

lunges 3×10 – 10lbs

calf raises 3×10 – 315lbs

front squats 3×10 – 135lbs

GHD extensions 3×10 – 30lbs

hamstring curls 3×10- 50lbs

The strength workout for today was lower. It was pretty easy but my legs got sore doing front squats. I’m going to try to add more weights next time I do hamstring curls and calf raises, because they were easy.

WOD –

The workout of the day was Partner Declining Ladder Blast. Piper and I finished in 39 minutes, and it was very challenging. I was super tired and sweaty after. It took us the longest to complete the 200 squats.

cleans

10 reps @ 50% = 25lbs

10 reps @ 50% = 25lbs

3 reps @ 70% = 40lbs

3 reps @ 75% = 42lbs

3 reps @ 80% = 45lbs

3×10 of

pull ups – blue band

barbell curl – 25lbs

seated rows – 35lbs

hammer curls – 12lbs

up right rows – 96lbs

Today’s strength workout was pull. It was pretty easy, other than the pull ups. By the end of the barbell curls, my arms were getting sore

cardio-

I did 12 minutes of cardio on the rowing machine. My arms were sore again after about 8 minutes.

WOD-

Today’s workout of the day was very tiring. It felt good to push through and finish, although my arms were very very sore.

12 mins of cardio; rowing

I did 12 minutes of rowing for my 12 minutes of cardio. After about 5 minutes my arms were tired, and at the 10 minute mark my legs and arms were both very tired.

push press;

10 reps

@ 50% = 25lbs (just bar)

@ 50% = 25lbs (just bar)

3 reps

@ 70% = 30lbs

@ 75% = 35lbs

@ 80% = 40lbs

overhead tricep extensions – 72lbs

tricep push downs – 132lbs

flat DB fly – 12lbs

front shoulder fly – 8lbs

incline press – 45lbs

Today’s strength workout was pretty good. I used the 45lbs bar for my incline press. It was challenging in the last few reps of each round.

WOD;

The workout of the day was very tough. After every couple of exercises we had to do 2 laps of the tech halls. Running up the stairs was very tough and tiring.

squats- 10 reps @ 50% = 80lbs

10 reps @ 50% = 80lbs

5 reps @ 65% = 90lbs

5 reps @ 70% = 100lbs

5 reps @ 75% = 110%

sumo deadlift- 95lbs

hamstring curls- 50lbs

split squat- 10lbs each arm

calf raises- 225lbs

box jumps- 24”

The workout for today was pretty easy. I probably could have pushed myself a little harder and done more weights for sumo deadlift, split squats, and calf raises. The hamstring curls at 50lbs hurt near the end of all 3 sets.

AMRAP in 20 mins workout-

25 cleans

10 pull ups

25 KB swings

10 DB lunges

25 legs raises

10 push press

25 bent over rows

10 burpees

50 skips

The AMRAP workout today was very challenging. I got through 2 full sets and did a 3rd set of cleans, pulls ups, and KB swings. I was out of breath and took a few breaks in between workouts.

Tabata spin bike – Heart rate168 beats per min

Baseline workout-

500m row

40 air squats

30 sit ups

20 push ups (knees)

10 pull ups (green band)

It took me 6 minutes and 32 seconds to complete the baseline workout. It was very tough to complete the pull ups right after the push ups. My arms were burning.

Strength-

push press; 10 reps @ 50% = 25lbs

10 reps @ 50% = 25lbs

5 reps @ 60% = 30lbs

5 reps @ 70% = 35lbs

5 reps @ 75% = 40lbs

Overhead tricep extension- 72lbs

Tricep push down- 132lbs

Front shoulder fly- 10lbs weights

Flat DB fly- 10lbs weights

Incline press- 35lbs

The strength training wasn’t too hard today. My arms are still very sore from previous days and by the end of the strength workout they were hurting a lot.

AMRAP in 20 mins-

5 pull ups

10 push ups

15 air squats

I completed almost 18 full sets of this workout. The push-ups really hurt my arms near the last few rounds. My legs are also very sore from the squats. I used the txr band for my pull ups but they were a bit too easy so next time I will use a band instead.

1000 m row- (5min 28 seconds)

After the 1000m row, my arms and legs were both very sore. It took me 5 minutes and 28 seconds, and I was sweating.

Grace – 25lb bar (2min 42 seconds)

I used the 25lb bar to do my ‘Grace’ workout. I found it fairly easy, but by then end my arms were starting to get sore. I think I could have done 10-15 more reps until it hurt a lot.

Hamstring curls- 3 sets, 10 reps (50lbs)

GHD extensions – 3 sets, 10 reps (20lbs)

Lunges- 3 sets, 10 reps (10lbs)

Calf Raises- 3 sets, 10 reps (185lbs)

Front squats- 3 sets, 10 reps (90lbs)

The hamstring curls, GHD extensions, and calf raises were all easy. My legs were very sore doing lunged and front squats.

Our workout of the day was 20 min ARMAP;

5 DB push press after each of the following…

20 frog push-ups

20 MB sit ups

20 box jumps

20 wall balls

20 Russian twists

20 jumping lunges

I completed almost 2 full sets of this workout. By the end my legs were very sore doing the box jumps. I box jumped 24”. My goal for the end of this class is to be able to box jump 30”.

1000 m row- (5min 28 seconds)

After the 1000m row, my arms and legs were both very sore. It took me 5 minutes and 28 seconds, and I was sweating.

Grace – 25lb bar (2min 42 seconds)

I used the 25lb bar to do my ‘Grace’ workout. I found it fairly easy, but by then end my arms were starting to get sore. I think I could have done 10-15 more reps until it hurt a lot.

Hamstring curls- 3 sets, 10 reps (50lbs)

GHD extensions – 3 sets, 10 reps (20lbs)

Lunges- 3 sets, 10 reps (10lbs)

Calf Raises- 3 sets, 10 reps (185lbs)

Front squats- 3 sets, 10 reps (90lbs)

The hamstring curls, GHD extensions, and calf raises were all easy. My legs were very sore doing lunged and front squats.

Our workout of the day was 20 min ARMAP;

5 DB push press after each of the following…

20 frog push-ups

20 MB sit ups

20 box jumps

20 wall balls

20 Russian twists

20 jumping lunges

I completed almost 2 full sets of this workout. By the end my legs were very sore doing the box jumps. I box jumped 24”. My goal for the end of this class is to be able to box jump 30”.

Today we started with 500m row. It took me somewhere around 3 minutes I believe and by the end my arms were sore. Then we did the Fran workout.

Fran Workout – 7:09 minutes

I found the Fran workout fairly challenging. I used the blue band for my pull ups and just used the 25lbs bar with no added weights for the thrusters. It took me 7 minutes and 9 seconds to complete the whole workout. By the end of the workout my arms were very tired.

STRENGTH WORKOUT-

Bench press – 10 reps @ 50% (25lbs)

10 reps @ 50% (25lbs)

5 reps @ 60% (30lbs)

5 reps @ 70% (35lbs)

5 reps @ 75% (40lbs)

Incline chest fly – 3 sets, 10 reps (10lbs weights)

Military press – 3 sets, 10 reps (used weights not machine; 10lbs weights)

Shoulder fly – 3 sets, 10 reps (8lbs weights)

Bent over row – 3 sets, 10 reps (10lbs weights)

Bicep curls – 3 sets, 10 reps (10lbs weights)

Tricep dips – 3 sets, 10 reps

The strength workout wasn’t too hard today. I think i could have used a bit more weight when doing the workout to increase the challenge.

WOD-

5 rounds each;

5 thrusters

10 ball slams

15 taters

20 hollow rocks

50 skips

The first few rounds of the workout were pretty easy but by rounds 4 and 5 I was very tired. I pushed myself to finish the workout, and by the end I was sweating. My legs were sore from squatting in the thrusters and tatars, and my abs hurt from the hollow rocks.

Today we did our initial strength testing. I was surprised with how little I could lift. I need to improve on my upper body strength by doing cleans, push presses, bench press, pull-ups, and push-ups. I was happy with my squat max and the amount of sit ups I did in a minute.

strength training- we started with triceps and lifted 132lbs and 72lbs. Hack squats I did 50lbs. CHD extensions I added 25lbs. Rows I added 25lbs. For box jump I jumped 24”. For wall ball I used a 10 pound ball. For the pull ups I used a orange band. For the chest fly workout I had 12 pound weights in each hand. For the military press I did not add any weights to the machine. For the biceps curls I had a 12 pound weight in each hand. Today’s workout was tough. My legs started to hurt a lot during the final sets of squats. For the cardio part of the WOD my heart rate was 153 beat per minute.