"Erin" (Buttercups)

AM - 30 min. run with Lucy
30 Burpees
(235 behind)

Warm-Up:
63 Burpees 10 Burpees
5 min. punching bag
62 Burpees 10 Burpees
20 ball sit-ups
10 Burpees

"Erin" (Buttercups scaling):
Three rounds for time of:
5-15 pound Dumbbells split clean, 10 reps XX subbed 45# power cleans
15 Beginner Pull-ups (w/2 bands)

Time:10:03
--Round 1: 2:55
--Round 2: 3:31
--Round 3: 3:37

Pull-ups were the big slow down on this one. I feel like I've lost a lot of my strength when it comes to pull-ups. Only did 30 burpees in the warm-up.

"Angie" - Day 88

Feeling worse today... throat is definitely NOT just allergies. Scaling way down due to this.

Last time I did this was 10.30.08 and I scaled to almost 1/2 Angie (i.e. 50 jumping pull-ups, 37 girl push-ups, 50 sit-ups, and 60 squats) and my time was 10:34.

Warm-Up:
3.5 min. jump rope
5 min. punching bag (maybe) XX didn't do this
10 HSPU progressions (shins on bench)
10, 15# KB swings
19 Burpees

"Angie" (scaled to Buttercups):
20 jumping pull-ups
20 push-ups
20 sit-ups
20 squats

Time: 4:31:46

Pull-ups were broken up as 10 jumping, 10 band-assisted. Adam did a few burpees with me and it helped get my motivation to about half where it needed to be. Just couldn't feel up to this today. I know it's just overall body tiredness and being sick, but I really wanted to finish strong. Squats were the hardest in this due to soreness in the legs.

My right calf is so locked up I can barely walk. Tried stretching it out before and after the workout, but it wasn't happening. Maybe time will loosen it up.

Fight Gone Bad - Day 67

Ugh... really not feeling up to THIS today. Why is that there is always a killer WOD after I over-indulge in alcohol the night before? :) Guess maybe I need to stop doing that!

Warm-Up:
5 min. jog
5 min. jump rope
10 push-ups
10 jumping pull-ups
20 ball sit-ups
10 KTC's
10 HSPU progressions (shins on bench)
(not even going to attempt burpees today!)

"Fight Gone Bad" (buttercup/puppies scaled):
Three rounds of:
Wall-ball, *4-5# ball, 8 ft target. (Reps)
Sumo deadlift high-pull 45# (Reps)
Box Jump 10” box (Reps)
Push-press 45# (Reps)
KB Swings 15# (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. One point is given for each rep.

Total (Reps): 239
--Round 1: 25/15/13/9/18
--Round 2: 27/12/12/9/18
--Round 3: 26/11/11/10/23

It took me until about 4:30pm to work up the gumption/courage to do this WOD. It's only the second time it's come up since I've been following the CrossFit wods and it always scares me:). Last time I did 10# KB swings and my total was 237. I could have pushed harder this time, though. Not going to do cheat/overindulgent days before a WOD anymore. I'm going to try to schedule them the day before a rest day.

*Really need to purchase/make a heavier ball for wall-ball.

"Kelly" - Day 10 & 11

Yesterday was a rest day, and it was wonderful. But I drank last night, and definitely felt it in this workout.

Today's WOD is "Kelly". I did the buttercup scaled version from the brandx site. It was very tough:), I would have died doing the rx'd version.

Warm-up:
5 min. jump rope
15 girl push-ups
5 jumping/reverse pull-ups
20 ball sit-ups
10 hspu progressions on exercise ball


"Kelly" (scaled):
Three rounds for time of:
400m run
10 box jumps (I used 2 steps)
10 wall ball shots, 4-5lb. ball

Total time: 13:03:91
--Round 1 - 4:12 (@ 5mph)
--Round 2 - 4:30 (@ 5.5 mph)
--Round 3 - 4:21 (@ 6mph for the first 200m, then @ 5.5mph)

"Nicole" - Day 9

Today's WOD is Nicole. Pull-ups are one of my many weaknesses, so I will, of course, be scaling this to the "buttercup" version (per the Brandx site). I woke up with a god-awful crick in my neck, so I'm hoping it loosens up throughout the day. Otherwise this WOD could be painful. :)

Warm-up:
5 min. jump rope
15 girl push-ups
20 ball sit-ups
10 hspu progressions on ball

Nicole (Buttercup):
Three rounds:
Run 200 meters
12 jumping/reverse pull-ups

Time: 8:12:37

Round 1 - 2:54 (at 5mph on treadmill)
Round 2 - 2:41 (at 5.5mph)
Round 3 - 2:37 (at 6mph)

"Elizabeth" - Day 8

Today's WOD is "Elizabeth". I'm going to scale this down similar to the buttercup version on BrandX. I'm hoping to complete the reps with the 45lb. bar, but this might be too much. If I get to failure, I'll switch to the 10lb. bar.

Warm-Up:
10 min. jog
15 girl push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions on exercise ball

Elizabeth (scaled):
15-12-9
Cleans, 10lbs.
Bench dips/chair dips

Time: 7:15

Planned to try this with the 45lbs., but I couldn't get the rhythm and form right, so I figured I should stick with the 10lb. bar until I could get it down.

Back to Burpees - Day 1 & 2

Well, I have numerous excuses why I have not exercised since the holidays, but instead of going through that, I'm just going to jump back in and start fresh:).

And of course, I chose to start back with a burpees WOD.. of all things:).

Warm Up:
5 min. jog on treadmill
10 girl pushups
7 jumping pullups
10 ball situps

WOD (Scaled WAY down):
4 rounds for time of -
10lb. bar overhead walking lunges - 35' (I calculated it out to about 13 lunges, but I could have been way off.. measuring is not a strong suit of mine).
10 burpees

Time- 12:04:92

I was completely gassed. I think I worried my dog a bit because he hovered when I started wheezing:)haha. Felt really good to be back at it. And walking up the steps to work today was a sore experience.

Today's a rest day, which is a good thing because I'll be working late... like usual.

At it again...

It has been a long hiatus from Crossfit for me and after doing a workout last night, I have definitely missed almost puking ever day:)haha.

Today's WOD is Split Jerks 1-1-1-1-1-1-1

Yesterday I did a modified (buttercup) workout. Instead of the RX'd below:

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

I did:

Three rounds for time of:
45 lb. deadlifts, 5 reps
10 Burpees

Time = 5:51.

Death to burpees:)!

Last workout, 12/9 - Annie
20-15-10
Single Unders
Situps

I didn't time it since it was my first day back in over a month, but what with moving the dogs out of the way and taking it slow, it was around 10-15 minutes.

Did basic warm-up of jogging on the treadmill for a few minutes, pushups, jumping pullups.

Shoveling

I ALMOST didn't do the "Filthy 50" last night, but at the last minute, decided I better since I was already 2 days behind. Skipped doing "Isabel" which was snatches, b/c I don't have anyone to help me with form and I'm a little afraid of the snatch (haha).

So, for the "Filthy 50"
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 15 lbs.
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 10 x 45lbs. & 10 x 10lbs.
20 Back extensions (subbed Supermans)
20 Wall ball shots, 4-5 pound ball (definitely need to get a heavier ball)
15 Burpees
20 Standard Jump Rope Jumps

Needless to say, the Burpees smoked me as usual. Total time was 12:43. Definitely not a good time, but considering I had been slacking off for the past 2 days, it was understandable. Had a few cheetos before the workout.. bad idea:).

Tonight is a fun one, probably a smoker, but still seems like fun.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

I'm going to attempt to do this with a 45lb. barbell. Hopefully I can get the first couple of rounds out with this. If I get to failure, I'll switch to the 10lb. bar.