Slacker!

I've been slacking big-time on doing my posts, but the last month of summer was CRAZY!  Fun, and wonderful, but busy and definitely crazy.  Anyways, I'm just going to put up a bunch of my workouts that I've done over the last few weeks.  Here it goes:

1)  4 rounds, 1 minute each exercise.  Rest 1 minute after each round:

Bench press
Dips
200 m run
Ring abs
Windshield wiper abs

*Count the total number of reps each round, then add it up at the end.

 

2)  4 Rounds for Time of:

 10 burpees
15 ring rows
20 thrusters
25 situps
30 pushups
35 walking lunges w/ weight overhead

Times:
Kara - 28:10
Sara - 30:06
Bailey - 31:49

3)  See picture below:)

4)   4 Rounds for Time of:   I couldn't use my arms for DAYS after this one!!!:)

200 m. run
11 thrusters (65 lbs.)
200 m. run
11 push press (65 lbs.)
200 m. run
11 bench press (55 lbs.)

Times:
Sara - 22:26
Kim - 23:00
Kara - 25:57
Bailey - 28:21

 

5)  4 Rounds For Time:   this one was a leg KILLER!!!!!!

15 backward walking lunges w/ bar
15 box jumps (20/24)
15 pushups
15 deadlifts (65 lbs)
15 front squats (65 lbs)
15 pullups

Times:
Kim - 21:03
Sara - 21:22
Kara - 24:00
Bailey - 25:08

6)  4 Round for Time of:

100 single unders (jump rope)
20 situps
20 pushups
20 leg raises
20 dips
20 standing twists with weight (20 lbs)
20 Knees to elbows
400 m. run


I did this one by myself.  It took me about 26 minutes, and it was a great ab workout:)

7)  4 Rounds for Time of:

400 m. run
20 box jumps
20 situps
20 wall ball shots
20 pushups
20 hang cleans

Times:
Sara - 25:05
Kim - 25:07
Alyssa - 28:25

 

21-15-9

Today's workout was...

For Time:

400 m. run
21 power cleans
21 burpees
21 box jumps
22 push-up rows (11 each side)

400 m. run
15 power cleans
15 burpees
15 box jumps
22 push-up rows (11 each side)

400 m. run
9 power cleans
9 burpees
9 box jumps
22 push-up rows (11 each side)


I didn't get to finish today's workout because my friend Andrea came to pick me up at 6:00.  I went with her to ride her leg of the Niter Exciter, a relay race we are doing on Saturday.  I rode her dad's bike, which was a little harder to ride than the one she had.  She let me try out her bike for a few hills, and it was awesome!  I really really really want to get a road bike!  I had such a great time this morning, riding down through Lago.  It was so gorgeous, and the weather was perfect.   

Buddy workout

Yesterday's crossfit workout was a good one.  It was as many rounds as possible in 20 minutes of:

In teams of 2:  1 person runs 400 meters while their partner does AMRAP (as many rounds as possible) of:

10 SDHP (sumo-deadlift high pulls) (65 lbs)
10 Knees to Elbows
10 push press (65 lbs)

Then when your partner gets back from running, you take off.

I usually only got through 1 round of the 10-10-10 before Kim got back from her run.  65 lbs was a little heavier than I'm used to, but it was great because I felt like I really pushed myself. 

After the 20 minutes were up, we did a cash out, which is kind of like a final burn.  It was:

- 1 person does walking lunges with 45 lb. bar across the road and back to the driveway, while the other person does
- handstand pushups

We alternated doing this for 7 minutes. 

Cheese grater

Every Monday, Wednesday and Friday morning at 5:30 this summer, my friends, Kim Stoddard, Bailey Christensen, Kara Harris, and sometimes Alyssa Kimball and Haley Jacobsen, join me for some crossfit fun.  We do the workouts out of our garage "gym" that Clint and I put together (well, mostly Clint).  We have had a blast doing the workouts, and I feel like we have really improved our fitness.  I usually come up with the workout we are going to do.  Sometimes I pull it from a crossfit website, or sometimes I just make it up.

This morning was an oldie, but a goodie.  It was...the dreaded "FILTHY FIFTY"!  I first attempted this workout back in January of 2008.  Clint and I decided we would try this crossfit thing.  I was working at Gold's gym and the only child we had was Eden.  Clint and I looked on the crossfit main page and decided to do the workout for that day, and guess what it was!  We could barely do 25 of each exercise, let alone 50!  I also didn't know it at the time, but I was pregnant with Owen as well. 

Anyways, the filthy fifty is:

FOR TIME:
50 box jumps (20/24")
50 jumping pullups
50 Kettlebell swings (we do 20# because that's all we have)
50 walking lunges
50 Knees to elbows
50 push press (45#)
50 back extensions
50 wall balls (20/14#)
50 burpees
50 double-unders

Here is what happened this morning during this awesome workout:

 

Yep, that's my shin.  Grated just like cheese.  Can I just tell you that I think that this hurt worse than giving birth!  Not that I have given birth before (having only had C-sections), but I can only imagine.  I was breathing like, "hoo hee hoo hee" when it happened.  I had just started the workout and was only halfway into my box jumps.  I caught myself on the edge of the box jumping down.  It scraped off so much skin that I could actually see whiteness, which made me wonder if it actually scraped to the bone.  YUCK!  It swelled up almost immediately.  It was like one of those cartoons where they get hit on the head and grow a gigantic finger out of their head.  So gross!  I threw some frozen peas on it, wrapped it with an ace bandage, stopped the clock on my time, and rested for about 5 minutes.  The pain was pretty bad, so I decided to just get up and finish my workout to take my mind off the pain.  I ended up finishing the workout in 24:05, and I even did the last 25 box jumps at the end.  I had to stop the clock a few times to adjust my bandage, but overall, it felt great to finish.  The rest of our times are posted here:

By the way, have I mentioned how much I LOVE my Altra's?  The model I have is "The One".  I seriously love them.  They took a little bit getting used to because they are kind of like a minimalist shoe with the whole zero-drop thing, but I have had no IT band pain, no shinsplints, no knee pain, nothing, since I have had them.  I deal with a little Achilles pain, but nothing too bad.  I am excited to run the Top of Utah half marathon on August 23rd with them. 

 

 

Today while the kids and I were shopping at Shopko, the kids wanted me to check my blood pressure.  I was interested to see what it would be, as well as my pulse rate.  Here are my numbers.  I guess the whole "being physically active" thing pays off after all!