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!!