Friday, November 30, 2012

run

gettin loose.
2 miles
19 min

Thursday, November 29, 2012

fundamentals class #2

Today was the second class of fundamentals at CFJC! We loosened up (good thing, I was sore!) then learned about the shoulder press, push press and thrusters. After that, we broke up into groups and learned dips and pull ups and rowing.

Figured out I need to use the GREEN band when I do dips and pull ups to scale to my weak bod, and also learned some new stuff about rowing that I hadn't known before.

Ended with this workout:

21-15-9 of:
Push press
Lunges
(33# bar)

3:46

Tuesday, November 27, 2012

fundamentals class #1

Had my first Fundamentals class at Crossfit JC this AM...  great start to the day! We talked a little about what Crossfit is, then started getting into movements - today we focused on squats: air squats, back squats, overhead squats, front squats... Also did push ups and burpees.

Did a few little workouts:

2 rounds of: 3 burpees, 5 push ups, 7 air squats...

Then the real work out for the day:
200 M run

15-12-9 of:
Goblet squats
Pushups

200 M run
6:03

Overall a good start to the class. My legs are already burning from all the squats and holds at the bottom of squats!

Friday, November 23, 2012

workouts!

wed - 1.5 miles (13 min)
thurs - Turkey Trot!!! 5.19 miles, 45:33
friday - swim 30 min

Friday, November 16, 2012

run

2.65
24:22

Wednesday, November 14, 2012

run

2 miles
18 min

Tuesday, November 13, 2012

wod

warm up: 400M run (1:52)

4 rounds of:
500M row
12 burpees

(9:45 total row time)

Monday, November 12, 2012

run

2.6 miles
24:40

Sunday, November 11, 2012

bike ride

30 min

Thursday, November 08, 2012

work out

30 knees to elbows
30 kb swings
50 situps
30 assisted pull ups
50 back extensions
30 push ups
30 bench press (45#)
30 deadlift (45#)
5 min on the elliptical

Wednesday, November 07, 2012

morning run

1.75 miles
16:35

Tuesday, November 06, 2012

workout

spin bike for 15 minutes

50 situps

Saturday, November 03, 2012

some runs

tues - 2 miles with bec around JC
thurs - 1 mile
fri - 2.75 miles with the dogs
sat - 3 miles 27:13