Laura's Training Journal - 6/24/10

CrossFit Warm-Up

5 Rounds for time:
100 Double Unders
50 Push-Ups (30 on toes, 20 on knees)
10 Pull-Ups

29:50 LMM

Laura's Training Journal - 6/22/10

CrossFit Warm-Up

5 Rounds for time:

150 Feet 10 lbs barbells Overhead Walking Lunges
21 Burpees

30:10
This was a killer! I took too much rest.

Laura's Training Journal - 6/18/10

CrossFit Warm-Up

Short Wood's Loop (about 1200 meters)
50 (12 lbs) Wall Ball Shots
Church Loop (about 1000 meters)
35 (12 lbs) Wall Ball Shots
Library Loop (about 600 meters)
20 (12 lbs) Wall Ball Shots

28:15 LMM

Laura's Training Journal - 6/16/10

CrossFit Warm-Up

21 - 15 - 9
Cleans
Dips

?? 15:00 Range ??

What is with my lack of time recording?

Laura's Training Journal - 6/14/10

CrossFit Warm-Up

50 SDHP
30 65 lbs Bench Press
100 SDHP
20 65 lbs Bench Press
200 SDHP
10 65 lbs Bench Press

39:50 LMM

Laura's Training Journal - 6/11/10

TEST DAY!!

CrossFit Warm-Up

"Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

28:00 ???

Somehow, I forgot to record my time . . .was I traumatized? ashamed? I don't know. I am guessing my time based on foggy recollections.

Laura's Training Journal - 6/9/10

CrossFit Warm-Up

Complete as many rounds in 12 minutes of:

5 Front Squat (85 lbs)
10 Chest to bar pull-ups (jumping)
20 Double unders

4 Rounds + 5 Front squats in 12:07

Laura's Training Journal - 6/7/10

CrossFit Warm-Up

W, G, M

FOR TIME:
30 55 lbs. Deadlift High Pull (in place of rowing)
30 55 lbs. Thruster
20 Ring pull-up Climbs (in place of rope climb)
30 30 lbs. Swings
20 55 lbs. Deadlift High Pull (in place of rowing)
20 55 lbs. Thruster
15 Ring pull-up Climbs (in place of rope climb)
20 30 lbs. Swings
10 60 lbs. Deadlift High Pull (in place of rowing)
10 60 lbs. Thruster
10 Ring pull-up Climbs (in place of rope climb)
10 30 lbs. Swings

35:50

Laura's Training Journal - 6/4/10

CrossFit Warm-Up

G, M, W

"Sevens"
7 x
7 Feet elevated Push-Ups (modification for HSPU)
7 55 lbs. Thruster
7 Knees to elbows
7 55 lbs. Deadlift
7 Squat Thrusts
7 Swings (25 lbs.)
7 Pull-Ups (jumping)

29:38

FUN! I enjoy shorter reps!

Laura's Training Journal - 6/2/10

CrossFit Warm-Up

W, G

"Arnie"
21 Turkish Get-Ups, Right arm (12-15 lbs. barbell)
50 Swings (20-25 lbs. barbell)
21 Overhead Squats, Left arm (12-15 lbs. barbell)
50 Swings (20-25 lbs. barbell)
21 Overhead Squats, Right arm (12-15 lbs. barbell)
50 Swings (20-25 lbs. barbell)
21 Turkish Get-Ups, Left arm (12-15 lbs. barbell)

Under 30:00

WOW! That was a new, fun and different challenge! This really forces one to FEEL core balance and stabilization. This was HARD and GOOD!

Laura's Training Journal - 5/31/10

CrossFit Warm-Up

M, W

3 x
50 Sumo Deadlift, High Pull (12 lbs. barbells)
15 Squat Thrust with Military Press (12 lbs. barbells)
10 Front Squat (60 lbs.)

???? Forgot to record it ????

Laura's Training Journal - 5/28/10

CrossFit Warm-Up

G, M, W

"Nutts"

FOR TIME:
10 Feet elevated Push-Ups (modified HSPU)
15 60 lbs. Deadlift
25 Box Jumps
50 Pull-Ups (jumping)
100 Wallball Shots
200 Double Unders
400 Meter Med Ball Run (Library Loop)

35:30

Laura's Training Journal - 5/26/10

CrossFit Warm-Up

G, W

3 x
1:00 Combined L-Sit
30 x 30 lbs. Barbells Good Mornings
60 Ab-Mat Sit-Ups
30 x 10 lbs. Back Crunches

29:00

"I think I broke my abs."

Laura's Training Journal - 5/25/10

CrossFit Warm-Up

W

Clean and Jerk
1-1-1-1-1-1-1-1

4 @ 70 lbs.
3 @ 85 lbs.
1 @ 90 lbs.

Laura's Training Journal - 5/24/10

CrossFit Warm-Up

M, G

4 x
400 Meter Run (Library Loop)
50 Squats
FOR TIME

24:12

Laura's Training Journal - 5/21/10

CrossFit warm-up

M, G

5 x
30 Double Unders
30 Sit-Ups
30 Swings
10 Press-Ups

EH 29:00
LM 34:00

Laura's Training Journal - 5/19/10

Crossfit Warm-Up

W, G, M
400 Meter Run
21 Thrusters (13 @ 65 lbs., 8 @ 35 lbs.)
12 Ring Pull-Ups
12 Ring Push-Ups
400 Meter Run
15 Thrusters (10 @ 65 lbs., 5 @ 35 lbs.)
9 Ring Pull-Ups
9 Ring Push-Ups
400 Meter Run
15 Thrusters (15 @ 65 lbs.
6 Ring Pull-Ups
6 Ring Push-Ups

LM 24:06

Laura's Training Journal - 5/12/10

Warm-Up

1.2+ mile run for time (sadly and privately SLOW)
30 Ring Pull-Ups
30 VASA Pulls
30 Burpees
30 VASA Pulls
1/4 mile run for time (also sadly and privately SLOW)

Good aerobic challenge!

Laura's Training Journal - 5/10/10

Warm-Up

7 x
10 Push-Ups (3 feet elevated, 7 knees)
10 Barbell Squat Cleans (25 lbs)
10 Chin-Ups (jumping)
FOR TIME

40:20

Survival!

Laura's Training Journal - 5/7/10

5 x

5 Deadlift
5 Cleans
5 Push-Press
5 Front Squat

Round 1 = 15 lbs barbells
Round 2 = 20 lbs barbells
Rounds 3 & 4 = 25 lbs barbells
Round 5 = 30 lbs barbells

Laura's Training Journal - 5/5/10

Warm-Up

4 x
20 Pull-Ups (jumping)
30 Push-Ups (5 on toes, 25 on knees)
40 Sit-Ups
50 Squats

EH 7:40/ 7:35/ 7:30/ 7:25
LM 8:40/ 9:05/ 9:40/ 10:30

OUCH!

Laura's Training Journal - 4/30/10

Warm-Up

FOR TIME:
70 Burpees
60 Sit-Ups
50 Weight Swings (30 lbs)
40 Pull-Ups (jumping)
30 Ring Pull-Ups

EH 19:40
LM 21:30

Laura's Training Journal - 4/28/10

Warm-Up

50 Wall Ball
10 Tricep Press-Ups Assisted
40 Wall Ball
8 Tricep Press-Ups Assisted
30 Wall Ball
6 Tricep Press-Ups Assisted
20 Wall Ball
4 Tricep Press-Ups Assisted
10 Wall Ball
2 Tricep Press-Ups Assisted

19:30

Laura's Training Journal - 4/26/10

Warm-Up

15 Thrusters (50 lbs.)
50 Push-Ups
10 Thrusters
60 Sit-Ups
5 Thrusters
75 Squats

16 Minutes

Laura's Training Journal - 4/23/10

WARM-UP

16 Minute Run
30 Sit-Ups
20 Squats
10 Push-Ups

4:00 Jump Rope
30 Sit-Ups
20 Squats
10 Push-Ups

WORKOUT

15 x 1 - Clean  @ 1:00
1-3 = @ 65 lbs.
4-9 = @ 70 lbs.
10-12 = @ 95 lbs.  Dead Lift + High Pull
13-15 = @ 95 lbs.  Dead Lift + High Pull + Squat

Eileen said she "felt good"
I want to Clean 95 lbs.   .  .  . Maybe next time!

Laura's Training Journal - 4/21/10

WARM-UP

10 Minute Run

3 x
{  10 Overhead Squats
{  10 Push-Ups
{  10 Tricep Dips
{  10 Crunches
{  10 Back Crunches

WORKOUT

3 x
{  16 (12 lbs. barbells) Split Cleans
{  10 Diagonal Pull-Ups
{  50 yard SPRINT
{  16 (12 lbs. barbells) Front Squats
{  10 (12 lbs. barbells) Push-Press
{  25 yards Bear Walk

4:45//  5:10//  5:30

This was a FUN one, thanks to Eileen. 

Laura's Training Journal - 4/19/10

20 Minute Run-Walk

30 Minutes:
5 95 lbs Deadlift
13 Push-Ups (3-5 on toes each round)
9 Jumping Chin-Ups

Laura 10.1 Rounds
Eileen 11.6 Rounds - (0-3 push-ups on toes each round and 9 Ring Pull-Ups)

Gotta keep pushing those limits . . . less rest between sets and rounds.

Laura's Training Journal - 4/16/10

Warm-Up
2:00 Elliptical
1:00 VASA Pulls
2:00 Jump Rope
1:00 VASA Pulls

Crossfit Standard Warm-Up
3 x
{ 10 Overhead Squats
{ 10 Push-Ups
{ 10 Dips
{ 10 Crunches
{ 10 Back Crunches

FOR TIME:

50 Box Jumps
50 Jumping Pull-Ups
50 15 lbs Barbell Swings
50 Walking Lunges
50 Knees to Elbows
50 12 lbs Push-Press
50 Back Extensions
50 Wall Ball
50 4-count Mountain Climbers
50 Ring Chin-Ups

45:24 . . . This workout became all about task completion. 

Laura's Training Journal - 4/14/10

Warm-Up
2 x { 3:30 Run
      { 3:00 Jump Rope

Crossfit Standard Warm-Up
3 x
{ 10 Overhead Squats
{ 10 Push-Ups
{ 10 Dips
{ 10 Crunches
{ 10 Back Crunches

FOR TIME:
1 x 1/4+ Mile RUN
150 Double Unders
50 Squat Thrusts

21:00

Took too much rest between reps . . . Time to get mentally tougher and PUSH through the fatigue.

Laura's Training Journal - 4/12/10

WARM-UP
15 Minute warm-up run
Chin up work
Gymnastic/ bar work

3 x { 10 Overhead squats
     {  5 Quality Push-Ups
     { 10 Crunches
     { 10 Back Crunches

WOD
5 x
{ 12 x 95 lbs. Deadlift
{  9 x 55 lbs. Power Clean
{  6 x 55 lbs. Push-Jerk
For time

TIME:
29:28

I got killed!  Needed lots of rest (30-90 seconds) between sets and rounds.  Phew!!