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