Rounds | Uncategorized | WOD
Monday 02.04.13
3 rounds for time of:
15 Push-ups
15 Pull-ups (jump up, lower down)
30 Deadlifts, 40 lbs
30 Box jumps, 18 inch box
Hiit Mama Marlena
90 DAY CHALLENGE: DAY 29
Vi-shake
no caffeine
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
11.32
Ouch!
DL 20kg
13:08 included jog upstairs to pull-up bar and down each round. I'm winded! Good workout! Thank you!
10:55
20# dead lift
Sub step ups
19:22 30 rows instead of pull ups
13:16
9:23
Sub pull downs (no pull-up bar at my house) & step ups (2 wks and counting til I can jump!)
14:02
Dl 15 lb
Shorter box jumps
Great WO thanks!
10:30 .. wow
16:30
Knee push-ups, pull-ups with band, 35# DL, step-ups. I had an awkward transition to the pull-up bar. Even with all the modifications this was a great WOD!
11:19
Raced 5 miles yesterday- 41:23
Today's WOD- 14:35, subbed knee p/u.
16.27 all boy, assisted pull ups (25lb assist) rest as RX
9:20
12:35
mpu
inclined, raised tricep dips for pull ups
40#dl
12" box jumps
2.25 mile run
12:12
Did 40 DL each round since I only had 20#s.
Did not want to get out of bed this morning and workout, but happy I did.
16:38. Knees and full push ups, everything else as rx'd.
10:10
20 lb. weight on my back for one set of push-ups…
…and on the last set of box jumps I peed my pants one jump at a time… ahhh, the joys of motherhood 😉
12:15
Pull ups using my treadmill…..awkward, I need to get a proper bar
Deadlifts with 15lb dumbbells
Step ups instead of box jumps
9:11
Dl- 16 lbs
Step on off box jumps
Resistance band coming down(pull down
10:30 used side bar of my kids' swing set for pull ups. 30lb dead lifts (that's all I have) and box jumps on outside step (need to work up to a higher jump!) 🙂
11:30
Instead of pull-ups I did cross fit sit-ups and box jump was 15"
14:16 as RXd
Glutes are shredded from my 10 mile run yesterday so this was tough!
2 mile run: 24:00
9:55
pushups as rx'd but on knees
have no bar so did 15 thrusters each round with 10#
(what is a better substitute for pull-ups?)
deadlifts 10# (all I have right now)
first of box jumps I fell so I started step-ups
Shawntae 12:05 minus a bathroom break after peeing all over myself during the first round of box jumps! Joys of childbirth!! (Girl pu last 2 rounds
11:35. Girl pu, pull downs with band, 20# deadlifts. 25 weeks pregnant
Ran 4 miles then..
15:10
boy push ups
kipping pull ups, unassisted
65lb DL
20" box jumps
My pull ups have gotten a little weak…I need to start working on them more frequently.
Have a great Monday everyone!
11:59 Tricep dips instead of pull-ups, 15 deadlift w/40 lb and 15 w/20 lb each round. Great to burn off some of those birthday calories I consumed over the weekend!
13:44, 60 lb DL
15:15
21:15 gpu, 12" box
14:35 as rx'd.. this one felt impossible! Broke the dl's and box jumps into sets of 15, with lots of breathing breaks in between. Great for post Superbowl!!!
14:03
Boy push ups
10lb deadlifts
did step ups instead of box jumps
10:44 20lb dumbbells.
a little slow but I did it!
16.02! Glad to be back after almost two weeks of sickness!
8:35. Not sure why I'm so much faster. Girl pu, tricep dips for pull-ups, 12 in box jump.
12:16
13:10, second time doing all BPUs!
12:20 first ever crossfit workout.
10lb DL (need to buy bigger weights)
modified pullups
Box jumps 12inch
Great workout,thanks!
12:18
Boy push-ups
Assisted pull ups
52# deadlifts
Starting to loathe box jumps
15:36
MPU's
Assisted pull ups
70# deadlifts
Hey Jenni, It's not giving much wind tomorrow, how about some running?? 🙂
Where do you live that it gets so windy? I live in Seattle so I am use to rain however I am with you the wind is no fun.
Where do you live that it gets so windy? I live in Seattle so I am use to rain however I am with you the wind is no fun.
I live on White Head Island, Nb, Canada… Its a tiny island in the bay of fundy… Only 3 miles in diameter and the road runs around the outer edge so there is no shelter from the wind coming off the Atlantic… I can handle most any weather for running, but its awful in the wind! Have a look on Google maps, you will see how tiny we are…lol
14:30
55# dl
short box jumps
22:22
35# dl
22:22
35# dl
16:21
Had to go between the garage and the pull up bars outside, so I did lunges(31 each way) in place of my box jumps.
55# for DL
Excellent workout.
Now to run later this evening…I hope.
19:09
Instead of pull-ups I did inclined raised tricep dips.
A total of 45 deadlifts with 40 lbs and the remaining 45 with 30 lbs.
13-inch box jump.
14:10 boy girl push ups last two sets, 8 pull ups with help, step ups instead of jumps…. Tough for me:-)
15:00
Bicep curls with 8lb instead of pull ups and 30lb for dead lifts
12:26
Dumbbell rows 15lbs. Don't have a pullup bar but should get one…
11:25. Pushups on my knees and tricep dips instead of pullups. Waiting for bathroom door frame to be finished so I can put up my pull up bar.
12:09
35#dl
18 inch step ups
Holly-
Please only do step ups instead of box jumps this far along in your pregnancy. 😉
19:13 – BPU 1st set, GPU other 2 sets, rest as rx'd.
Not bad considering I ran 11 miles yesterday 🙂
10:28
As RXed.
I can do 1 unassisted, unkipped chin-up for the first time in my life! 🙂
11:38, 1/2 gpu, pull ups on treadmill.
14:33
Harder than I thought it would be! Hauling sand bags this morning must have taken it toll!
Boy PU on first round
40# DL
Step up
My 17 YO friend Anna did 19:26
(we had to run up and down stairs with the pull ups)
13:53
Did all box jumps with a 15" box…it's an improvement for me!
Excited to be wearing my new Crossfit Mamas tank!!!
24:10
13" box jumps (need to invest in another step) and 20lb dead lifts
12:03 one step on my staircase box jumps
13:56
Used purple band for pull ups
All push ups UNMOdIFIED!
40lb bar DL
Used bath tub to jump up on for box jumps! 🙂
That was to answer Jen Roe btw 🙂
14:47. Girl push-ups. This felt impossible with lots of breathing breaks.
14:09. 2 10 lb dumbbells, pull ups on treadmill bar
13:19.
bpu 1st round, then gpu
pull ups were assisted; rough!
45# DL
Added last Wednesday's workout to today's since I was a lazy bum over the weekend and didn't make it up!
27:12 was my time for BOTH workouts.
22 pushups
15 pullups
30 deadlifts w/44 lbs
30 box jumps, 11" box
21 thrusters w/24 lbs – I goofed on my dumbbell addition AGAIN! Oh well…that'll be my punishment for not doing it last week! lol
18:03
all boy push-ups 🙂
assisted pull-ups (green band)
45# bar for deadlifts
18" lateral instead of box jumps
15:24 first time crossfitter
Girl push ups
Sub pull downs
30 dead lifts 10#( all I have right now)
30 step ups
15:52 tricep dips for pull-ups, 20# DL, & step-ups. I can't seem to get my feet coordinated for jumping. My dominant foot always leads.
13:06
Girl pu
Subbed pull ups (no bar)
Great w/o!
13:16
30# deadlifts.
8" step for box jumps.
I realized on the second set that the push-ups felt like a break. Two months ago when I started these WODs I was struggling through pushups – I never thought I'd get to a point where I'd consider 15 push-ups a "rest"! I guess I'll have to start doing them on my feet soon!
13:41
50lb DL!
sub band pull-downs
12"box
15:20
Girl pu
60lb pull down for pull ups
20lb dead lift — waiting until I have better form to up the weight (afraid of hurting my back)
Box jumps on step
14:41
16:36
1/2 step ups and 1/2 jumps. I had an accident in high school with a box that resulted in stitches and some ugly scars. Needless to say I get a bit nervous doing box jumps.
16:50
9:53
Pull ups were weak, 10 each round
7:32,no pull up bar. Sub jumping jacks for box jumps.
Week 2. 10 min
15bpu,5bpu/10gpu,7bpu/8gpu
Tri dips on futon arm for pullups
12,5,7
all DL with 20 (most I have)
box jump 15 hop, 10 step ups, 5 hop X3
18:56. Very slow compared to everyone else today. Boy push ups first round only. Assisted pull ups. Rest as rx'd.
11:25, used bar on swing set for pull ups. Everything else as rx'd
11:40
One round BPUs, two rounds GPUs
Pull ups on treadmill bar
50# dead lifts
1/2 step ups 1/2 jumps
I missed a couple days last week due to illness so I did Fridays workout…yikes 21:10. Thanks again for the inspiration!!!
16 frikkin 14
First set bpu – then girlrie ones
Assisted pull ups
step ups..due to continual peeing problem!
12:20
Girl P/U
Pull-up (pulldowns using bungee – pull up bar out of commision)
DL 15 Lb
11:45 2 & 3 rds gpu's, tricep dips instead of pull-ups, 30# dl, had to hold on on box jumps, but I did the 18"!
17:16 The box jumps were tough! My 24" box is my enemy! I fought it, but the battle wasn't pretty!
11:57 Reverse pull-ups on treadmill for rounds 2 & 3.
10:33, but just realized I left out dead lifts, will add in tomorrow 🙁
8:36
no pull ups was going to do pushups twice and did the first round but couldn't keep it up
10:58. Feeling under the weather… So proud I finished cuz I almost quit at 2mins! Subbed step-ups.
Also added in 40 crossfit sit-ups (untimed) cuz I really need to work on my core/abs! 10 more weeks until Hawaii!!!
9:56
20lb dead lifts
Assisted pull-ups
Girl pu
tricep dips
dead lifts using 15 lb kettle bells
step-ups on our firepit, about 2 ft.
17:31
Plus, did Fly Gym today!
9:25
45# dead lifts
9:30, but had to sub 160# pull downs for pull ups (no bar, must get one) and used a bottom stair for box jumps.
My first crossfit experience ever. Had a miscarriage 2 weeks ago today.
25 min
gpu
Assisted pull ups
30 lb dl
12 in box jumps
Kelli- I'm so sorry for your loss. I am glad you are with us.
11:36. No pull up bar so I subbed tricep dips.
16:30 assisted w/chair pull-ups and step-ups for box jumps
Another day of the flu…another day behind you… 🙁 I like being up with the pack!
10:46. Subbed band pul downs for pulls ups. And step ups for box jumps
12:37 Good one!
7:52
only 10" box jumps
15-ish. The kids wanted to work out, too, and ended up resetting the timer.
PU: 5 boy, 10 girl
16 lb thrusters for pull ups
30 lb kettlebell deadlifts
box jumps on a step, step ups the last set, when my 5 year old insisted he must do them next to me. Arguing would hurt my time.
15:10. Lat pull downs with 70# instead of pull-ups, subbed tuck jumps for box jumps. Lots of time running across the gym to different areas.
6 mile run afterwards.
13:32
Girl push ups
20lb dl
Tricep dips instead of pull ups
10:50
PU: 7 boy, 8 girl
Pull ups assisted, one foot behind me on a bench.
30lb deadlifts
Speed step ups-I'll have to try tuck jumps next time!
10 min of core afterwards.
Thanks!
10:40
10:14 boy push ups, pull ups on my treadmill (I don't have a proper bar), 30# dead lifts, 15" box jumps. I have to work with what I have! Still great work out! I took a picture of my stomach they other day because I wanted to remember that it looked like this at one point in time in my life-after three babies even! Thank you, Cross fit mama Jenni!
20:29. Just about killed me haha. Love th sweat!
7:56
But had to sub jumping jacks for box jumps because when I went running for my box I usually use, I found it filled w/ construction supplies. Grrr. Jumping jacks was the quickest thing that came to mind. Oh well!
19:36
GPU for all sets…everything else as Rxd. This one was rough on me!
11:20. 20 lb dead lifts, and subbed pull ups with lat pulls with a band. Need a pull up bar!
My friend passed on your blog this weekend. Today was my first WOD. Really fun and fast workout.
14:28
push ups on knees
pull ups on bar
DL with 30# weights
jump ups on 16" box
Already don't drink caffeine, alcohol or soda, not sure if I'm ready to give up chocolate (I will give it a go) and I am starting no eating after 8:00 today as well. Wish me luck.
Yea glad to see you did it.
Sarah
11:19. Did one set girl push ups. Used highest weights I have for deadlifts 20 lbs.
13:00.
Pull ups w/band
DL w/40 lbs
PUsh Ups: 15 standard, 30 modified
Box jumps 6"
I should tack on another minute because I stopped the clock for thirty second break, twice.
12:06 No pull up bar so I did military press!
16:12. This was TOUGH!
16:12. This was TOUGH!
18:30, sub crossfit sit ups for pull ups. Such a good workout!!
11:53 girl pu
13:08 whew! super winded!
girl pu's
dumbell upright rows instead of pullups (20 lbs)
5 inch box (i know, so lame…but i'm breathing super hard!)
27:28 I did pull-ups on the gravitron machine with 120 lbs weight on. OUCH! This was a hard one
13:20 pull ups were killer. I c can only do one or two, then rested feet almost parallel to floor for the rest. Arms shaking.
9:16 using 16 lb weights for all of it (the heaviest I have!) I also subbed lat pull-downs for pull-ups because I don't have a pull-up bar.
10:42
21:13. pull ups were UGLY by the 3rd round. boy push ups 1st, 2nd, and 1/2 of 3rd round. Couldn't find an 18 inch box at the gym. Think I used a 12 inch. Deadlifts were 45lbs.
13:55
subbed wall balls for deadlifts
step ups for jump boxes
8:40
Sub tuck jumps for box jumps. On vacation so limited on materials!
17:52
Girl PU – Assisted Pull ups
15:45
17:20
I'm posting this a day late…and boy do my lats hurt!!
nvm, wrong time, it was 14:45. Doesn't take away from the pain I feel though!
10 min flat. Did this one after doing Wednesday's – I finally got a pull up bar so I was excited to be able to do some… ouch.
10:14
15:29…..i can tell i haven't worked out in a week!
11:30. 50# DL, 12" box. Was much harder than I thought it would be…ouch!!
These are some crazy fast times. I did it as written in 20.24.
8:09
12:26 – 1 boy PU, 2 GPU; 45# DL; tuck jumps, no box in house yet.
11:36
10:44
60lb resistance pulldowns in place of pullups.
20lb deadlift
Pat – 13:59 (70#dl)
Maria – 17:48 (#45 dl – sick 🙁 )
14:51
Knee push ups.
Resistance band "pull ups."
13" bench.
Really out of breath on this one!
Also, 36# dead lift cause that's what I can make w my hand weights: 15 + 3. I actually do have two pounders, too, but I can't hold three hand weights in each hand…..
50lb deadlift 1st round, 40 lb 2 rounds
16" stair jumps
B pu
Reverse pull ups
13:47
Hard work out!
12:19
gpu
bench dips in place of pull ups