been a while....

joined the YMCA in Lebanon this summer - i've been incorporating Crossfit in my daily workouts - more so Crossfit endurance with emphasis on plyometrics and cardio for reaching a healthier weight - rowing a lot and I started doing laps in the pool.

I learned freestyle technique all thru online videos! :-) The lifeguard commented on my technique and was completely floored when I told him i learned by watching online videos (plus YouTube). He was amazed and disgusted at the same time....he said..."i wish you wouldn't of told me that..." Ha! I'm no Olympic swimmer....but i'm swallowing less water and my lungs are getting a little bit used to the aquatic cardio.

Every now and then i join a Zumba class - so far I give the YMCA a two thumbs up! :-) Plus i love watching the little chiccas doing gymnastics - they are so cute w/ their ponytails and leotards. ;-)

Rachael's Crossfit WOD Log

2/18/2010

REST DAY - major stretching and/or lite yoga

2/17/2010

2,000 meter run (400/800 meter runs w/ 1 min rests) 21 mins.

3 rounds of:
20 sit ups
12 push ups (girlie)
20 step ups on 16" box w/ 10# medicine ball each leg

additional - 2 rounds of:
12 back squats (45# bar)
20 bar raises (floor to chin) (45# bar)

time: 40 mins approx.

Rachael's Crossfit WOD Log

REST DAY

yoga & non-intense stretches (i'm soooooo sore in the shoulders from shoveling all that snow and the upper body lifts i did yesterday.)

Rachael's Crossfit W.O.D. Log

didn't blog several Crossfit WODs the past 2 weeks...ah, well...this is supposed to be for my benefit i guess ;-)

2/14/2010

REST DAY (a.k.a bumming)

2/15/2010

2,000 meter run (400/800 meter runs w 1 min. rests) (time: 21 mins.)

3 rounds of:
20 sit ups
12 push ups (girlie)
20 step ups - each leg (16" box w/ 10 medicine ball)

400 single rope unders

3 rounds of:
12 sumo squats (35# dumbbell)
15 dips (off of bench w/ half body weight)
15 push presses (above ahead) (45# bar)

2 rounds of:
15 bar-bell cleans (25#) each arm

Time: Approx. 60 mins

Rachael's Crossfit W.O.D.

2/3/2010

1,600 meter run (400/800 meter runs w/ 1 min. rests)
400 single rope unders

3 rounds of:
20 sit ups
12 push ups (girlie)
20 step ups/each leg (16 in box w/ 10# medicine ball)

additional strength:
3 negative resistance chin up work
20 snatch/press lift (40# bar)

Time: 45 mins. approx.

2/4/2010
REST DAY

Rachael's Crossfit W.O.D.

2/1/2010

1,600 meter run (400/800 meter runs 1 min rests)
400 single rope unders

3 rounds of:
20 sit ups
12 push ups (girlie)
20 box step ups/each leg (16" box w/ 10# medicine ball)

additional strength:

3 rounds of:
15 back squats (45# bar)
12 push presses (40# bar)
15 sumo squats - high pull (40# dumbbell)
15 dips (on bench)

Time: 50 mins approx.

2/2/2010 - REST DAY

Rachael's Crossfit W.O.D. Log 1/27 & 1/28/2010

1/27

1,600 meter run (400/800 meter runs w/ 1 min rests)
400 single rope unders

3 rounds of:
20 sit ups
12 push ups (girlie)
20 step ups - each leg (16 inch box w/ 10# medicine ball)

additional strength:
15 back squats x 3 (40# bar)
5 squat/snatches/press x 3 (45# bar)
10 dips x 3 (half body weight only)
8 arm curls x 3 (23# dumbbell)

TIME: 55 mins approx.

1/28
REST DAY

Rachael's Crossfit W.O.D. Log 1/23, 1/24 & 1/25/10

1/23

1,600 meter (run & uphill speed walk)
400 single rope unders
60 sit ups

1/24
REST DAY

1/25/10

1,600 meter run (400 & 800 meter run w/ 1 min rest in between)
400 single rope unders

3 rounds of:
20 sit ups
12 push ups (girlie)
20 step ups (16 in box) w/ 10# medicine ball

3 rounds of:
15 back squat (30# bar)
10 front squat, push press jerk (40# bar)
10 sumo squats (35# dumbbell)

Time: 50 mins approx.

Rachael's Crossfit W.O.D. Log 1/18 - 1/21 2010

1/18/10

1,600 meter run (400/800 meter runs w/ 1 min rests)

30 misc crossfit WOD

Time: 50 mins.

1/19/10
REST DAY

1/20/10

1,600 meter run (400/800 meter runs w/ 1 min rests)

3 rounds of:
20 sit ups
12 push ups (girlie)
step ups (10# ball) each leg

300 single rope unders
15 sumo squats (35# dmbell) (X3)

Time: 50 mins.

1/21/10
REST DAY

Rachael's Crossfit W.O.D. Log 1/14 & 1/15 2010

1/14/2010

Rest Day

Activity: 30 walk

1/15/2010

1,600 meter run (400/800 meter runs w/ 1 mins. rests in between)

3 rounds of:
20 sit ups
10 push ups (girlie)
20 step ups each leg (18" box w/ 10# medicine ball)

additional:
400 rope unders
30 deadlifts
10 curls (20# dumbbell)

Time: 50 mins. approx.

Rachael's Crossfit W.O.D. Log 1/13/10

1,600 meter run (400 & 800 runs w/ 1 min. rest in between)

4 rounds of:
20 sit ups
10 push ups

2 rounds of:
20 dumbbell cleans each hand (20#)

additional strength:
400 single rope unders
30 sumo squats (35# dumbbell)
20 bar press (45# bar)
20 dumbbell curls each arm (20#)

Time: 55 minutes (approx.)

Rachael's Crossfit W.O.D. Log 1/12/10

REST DAY FROM CROSSFIT

Rachael's Crossfit W.O.D. Log 1/11/10

1,600 meter run (400 meter runs w/ 1 min rests in between)

3 rounds of:

20 sit ups
10 push ups (girlie)
20 wall balls (12# weight)

additional strength:
3 rounds of: 15 back squats (30# bar)
3 rounds of: 10 bar push presses (45# bar)
20 dips

Time: 50 mins. approx.

Rachael's Crossfit W.O.D. Log 1/9/10

1,600 meter run (400 meter runs w/ 1 min rest in between)

3 rounds of:
20 sit ups
10 push ups (girlie)
20 step ups (16 inch box) each leg (w/ 10# ball)

additional strength:
30 dumbbell push presses (40# total)
20 dumbbell cleans each hand (20#)
10 air squats
20 back squats (30# bar)

Time: 50-55 minutes (approx)

Rachael's Crossfit W.O.D. Log 1/6/10

1,600 meter run (400 meter runs w/ 1 mins rests inbetween)

Four rounds of:
20 sit ups
10 push ups (girlie)
15 kettlebell swings (25# weight)
20 Box step ups (w/ 10# weight) each leg

additional strength:
20 back squats (30#)
20 front squat & press up (30#)

Time: approx 50 mins.

Rachael's Crossfit W.O.D. Log 12/4/09

1,600 meter run (400 meter sprints w/ 1 min rests in between)

3 rounds
20 sit ups
12 push ups (girlie)
5 air squats
back squat (30# weight)

additional strength:
16 bar cleans (45#)
20 dips
16 dead lift (100#)

Time: 50 mins.