3 weeks down!

Well Cindy never made it to our house today. Our son scratched our daughters eye. We took her in to make sure it wasn't serious. (It wasn't and she was a trooper!) And as always it was a multi hour trip to the ER. Looking forward to week 4!!  Heading up to Monroe, WA for the Crossfit sectionals tomorrow! Should be fun and motivational!

 

 

2/26/10

Strength:

Push Press

5-5-3-3-3-1-1-1

Metcon:

"Cindy"

5 Pull-ups

10 Push-ups

15 Squats

AMRAP 15 minutes

post rounds completed

PUSH PRESS

Note: You do not have to pick it off the ground, rack is ok

An Easy Day Gone Hard!

We figured that a 2 mile jog/walk just wasn't hard enough. So we decided to go up several hundred feet in elevation. Nothing like an incline and a double stroller to get the heart pumping.  It was a gorgeous walk and we were bummed it was dark we couldn't see Mount Rainer and the surrounding areas. Next time we will take a camera.  Casey twisted his ankle on the way back down and we had to just walk the whole way back no jogging.  Abs are sore from Tabata!!

 

9:51 / 11:15 / 12:30 / 12:00

 

 

Tabata means torture in swahili

Zanna:

 

Pretty quick, it was a fast paced workout that was challenging. Really was having a hard time getting going or even wanting to do the WOD today. Need to eat better during the day. Felt great after we finished though!

 

Casey:

 

It started out rough, i was having hip flexor issues but the alternate pain from tabata over took the old pain, thus relieving it. It was a really good fast paced workout that is a heck of a lot harder than it sounds. I must have produced a cup of sweat or maybe 2 cups... it was crazy... but loved every minute of it!

 

 

2/25/10

Warm up #1

Monostrucral:

Complete 4 rounds of:

run 400m

bike 800m

row 500m

eliptical 1 mile

rest 3 minutes

(pick a sport and do it, not all of the events)

*time each round

Coaches tip:

Jog/brisk walk 2 mintues

Walk 4 minutes

Jog/brisk walk 2 minutes

Walk 4 minutes

and continue until 2 miles is over

Casey's Crossfit Total

 

Crossfit Total

Zanna: 115/55/105  This one was rough. Did not do RXd weight for kettlebell swing. Have a pain in my right hip joint area.

 

Casey: 295/135/295 Honestly too tired to comment. That was intense. Loved it, hurt, ouch. Goodnight ...

 

It Feels Great Being 20 Again!

Warm-up #2

"Young and Twenty"

20 double unders
*60 single skips
20 pull-ups
20 box jumps, 15"/20"
*or 40 total step ups
10 DB shoulder press (L), #15/#20
20 elbows to knees
*lay on back, touch elbows to knees
20 air squats
10 DB shoulder press (R), #15/#20
20 double unders
*60 single skips

For time

Cool Down
400m walk
Sent from my Verizon Wireless BlackBerry

Tabata Tuesday

2/23/10

Warm up #3

"Tabata Tuesday"

Jump rope

Rest 1 minute

Push-ups

Rest 1 minute

Stairs

Rest 1 minutes

Sit-ups

Rest 1 minute

Jump rope

Tabata Rules:

Work as hard as you can for 20 seconds

Rest for 10 seconds

Repeat 7 more times for a total of 8 sets.

So what you have is a total of 4 minutes workout time per exercise.  Take 1 minute rest after each exercise. 

"Tabata" Example

Weekly Weight in

Casey - 348lbs Down 3.2 lbs from last week. Down in waist and hip measurements.

 

Zanna - 146.2 Down .2lbs from last week. Slight drop in waist, hip, and thigh measurements this week.

 

 

Monday = Fun Day!

Remember today is our weigh in day so post when you weigh in.

Warm-up #1

Strength:
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

"CrossFit Total"

Example

Metcon:
Complete 3 rounds
10 KB Swing, #45/#25
10 pull-ups (Rings)
15 Air Squats
Rest 2:30
Repeat for a total of 4 cycles
*rest only after the 3rd round

Kettlebell Swing

Example

Rest Day

2/20/10 and 2/21/10

Rest Day

Day 10

Zanna:  We made it through the second week! Feeling stronger and faster even if just a little. Maybe pushed myself a little too hard tonight on the front squats. It hurt my wrists. Ready for my rest days.

45/45/50/55/55

 

Casey:  Feeling kinda off today kinda weak. Did not push myself today as hard as I wanted. Was having trouble holding the bar because I could not get my hands back enough to rest the bar on my shoulders. Workout still felt good. Great way to end the week. So looking forward to the weekend.

50/60/70/90/90

 

Fronts Squats All Day Baby!

2/19/10

Warm-up
5 pull-ups
10 push-ups
15 squats
x 3

Strength

Front Squat

7-7-7-7-7-7

*post weight for each round

Cool Down
400m Walk

Front Squat example

Day 9

Zanna:

 

Had to overcome fear and hesitation on this one.  Figured out what I was doing wrong on my pushups now they are much harder.

 

15#, 18in, 17:30

 

Casey:

 

It was a very quick and intense workout. I pushed though as hard as I could and actually got done quicker than I thought I would. Over all felt really really good and I cant wait to see what tomorrow brings.

 

25#, 18in, 15:47

 

 

Wall Balls Build Character

2/18/10

Metcon

Complete 15-12-9

Wall Balls

Box Jumps/Step ups

Push-ups

*If you choose step ups, count your left step and right step as 1 box jump
*Wall Ball: starts at the bottom and ends at the bottom


Wall Ball example


StoneWay CrossFit Standards

Day 8

Zanna:

 

45/45/50/50/50

2.5/2.75/3.25/3

 

Casey:

 

Thrusters were alot harder than they looked and I kinda over shot with the weight and had to step back down. All in all it was a good workout, good burn, good sweat factor. Makes me feel worthy to end the day.

 

95/105/115/105/105

2.5/2.5/3.5/2

 

 

 

2/17/10

Warm-up
#2-Zanna
#1-Casey
 Strength

Thrusters

5x5

*increase weight each round

Metcon

Complete 4 rounds of:

5 Horizontal Pull-ups

5 Burpees

AMRAP in 2 minutes

90 second rest in between each round

Cool Down
1/4 mile walk

Thrusters Example and a little dose of "Fran"!

Zanna

 

I hate jump ropes! I love jump ropes! I hate Jump ropes! I just don't seem to be coordinated enough for them. I really liked the warm-up runs. I was able to push and run the shorter distance. Did my first bench press tonight and thanks to Casey pushed harder than I thought I could. Not sure on the power cleans though it felt really awkward.  Only used 8lbs on the DB push press because it was all I had. Over all great WOD. Casey says I worked out harder tonight than with both of the kids deliveries combined LOL!! Note to self....never say a workout was easy :)

45/45/55/55/55     15:04

 

Casey

 

Pushing harder now. Intense intense workout wanted to pass out within an hour of finishing.

 

70/90/115/135/185     10:34

2/16/10

Warm up #3

Strength

Bench Press

5-5-5-5-5

*if you do a set of 5 and it's easy count that as your warm-up

Metcon

Complete 3 rounds for time:

75 Jump Ropes

15 DB Push Press (#20/#15)

*this is a bilatera DB press (both arms at the same time)

*post time and weight for bench press

Cool Down
10-15 minute walk

Articles today:

Kids and Weightlifting
by Jeff Martin

Diet
by Mercer Island CrossFit

Weekly Weigh In

Casey - 351.2lbs   Down 1.4 lbs from last week, down in waist, neck and thigh measurements up in the chest measurement!

 

Zanna - 146.4lbs  Down 1.4lbs from last week, down in waist, hip and upper arm measurements.

2/15/10

 

 

Day Six Down! This work out seemed a little too easy. (fateful last words) The warm ups are getting easier and we are able to push a little harder on the WODs. Zanna is still feeling muscle pain and looking forward to that going away soon.

2/15/10

Metcon

Complete 3 rounds of:

50m Walking Lunges

25 Sit-ups