4 RFT :)

Tonight's warm up:

3 rounds:

20meter Bear Crawl

15 goblet squats (26lbs)

Row 250 meters

Tonight's power lifting:

Push Press

1 x 5 at 70% and 4 x 4 @ 75%

Tonight's workout:

4 rounds for time:

30 walking lunges

20 sit-ups 

10 knees to elbows 

A lot of stuff tonight but it all went nice and smooth :) and my heart rate was consistent during all three. 

I used 85 and 90 for the push press but decided not to finish the 4 sets of 4 because my collar bone is bruising bad.. So I just watched Chavonne and Julia.. 

The workout took me 8 minutes and 55 seconds! My goal was to stay under 10 minutes so I'm glad I got the time I did! 

Short and to the point ... :)

Everyone did a great job tonight! 

-Crossfitlys

DT for the 2nd time!

Tonight was so hard because my arms were so sore from yesterday and the rope climbs. We did DT for the second time. The last time we did this, it was in December. 

DT is 5 rounds for time of:

12 deadlifts 

9 hang power cleans

6 push presses

The last time we did DT, I used 45 pounds and mom used 35 pounds

Tonight, I used 70 and mom used 45, so an increase for both of us! 

The times were longer this time but it's better to go up in weight and have longer times then to use less weight and have quicker times, so were okay will our results!!!! 

Results from DT tonight:

Great job everyone!!

Tonight we also found a 1 rep max of the following set up.

Hang clean from floor, hang from high knee, hang from mid thigh + split jerk. 

My 1 RM was 95 and moms was 60 ! Awesome job tonight!

Funny pics of us...

-Crossfitlys

Extreme Arm workout!

Rope climbs, wall climbs, and push-ups.. Arms are gonna kill!!! 

The workout was 

AMRAP in 10 minutes

3 rope climbs

Run 200 meters

Rest 3 minutes

AMRAP in 10 minutes

3 wall climbs

Row 250 meters 

Then, Cash Out-

30 ring push-ups 

Pictures of us climbing the rope!

Wall climbs

 

Tough workout!

We both finished about 5 rounds for first workout and 4 for second. 

Nice job tonight everyone!! Were gonna be in pain tomorrow!

-Crossfitlys

Karen >:0

What a seriously insane workout!!! 

Tonight was Danyele's first real class! Man do I feel bad for her lol.. Poor Danylele doing Karen as her first workout. She isn't going to be able to walk. 

Anyway, we started with a warm up of 3 rounds: 20 meter lunges and 10 good mornings. Not bad, got our sweat on quick, considering it was 90 degrees...

Then we stretched... (Wrists, ankles, back, hips, glutes)

Then we deadlifted...(5 sets of 1 @ 90%) - Mom used 145lbs, I used 185lbs and Danyele used 105lbs)

And THEN we did Karen (holy crap!)

Karen is 150 wall ball shots! I used a 10 pound ball, mom used 10, and Danyele used 8! This is NOT easy!!!! 

There we are from left to right: Chavonne, Danyele, me, mom, Amanda, julie, Jim, and Maria :)

Results:

Me: 12:29

Mom: 12:29 (we stuck together on this one)

Danyele: 17:56 (so proud because this was her first class!) 

Here's some pictures of us Deadlifting! 

Me

Danyele

Mom

So proud we made it out alive tonight! 

Goodnight! 

-Crossfitlys

Row!!

Well, Tonight was such a great cardio workout! We rowed!! And rowed some more!! We are just happy there are no burpees! 

Haha

Anyway, tonight's warm-up was 3 rounds of a 200 meter run, 10 goblet squats, and 10 ring rows. By the end of the warmup, we were feeling great! Sweaty but great! 

We then did 5 sets of 4 front squats at 80% of our max. I used 100 pounds and mom used 70 pounds. This was a nice leg workout and it felt great! 

The workout was tough but felt amazing on our glutes and arms! We had to row for 18 minutes. We will be a little sore after this one. 

1 minute of rowing and 1 minute of rest for the entire 18 minutes. 

Results:

I rowed 2276 meters

Mom rowed 2132 meters

Time to relax!!! Amazing job tonight!

-Crossfitlys 

Hang Cleans & Burpees

Tonight was the hottest night by far at Crossfit856! The combination of hang cleans, burpees, and hot/humid air caused us all to be soaking wet from head to toe!

Tonight we found a 2 rep max of hang cleans. Mine was 100, Amanda's 95, and moms 65. All did great!! Especially since it was an oven in there!

The workout was dreadful, as any workout when burpees are involved! Lol #truestory 

WOD:

5 RFT

7 hang cleans (115/75)

11 burpee bar jumps 

I used 75 pounds for the entire workout and mom used 55. Amanda started strong with 75 and dropped to 65 after round 2. The burpees knocked the wind out of us for sure. It was just SO HOT! 

Here's some pictures as always of the night! First, results and then some pictures of us doing our hang clean 2 rep maxes.

Let's call it a night!

Love this pic of mom smiling as she completed one hang clean for the video haha 

-Crossfitlys 

Go strong!

Although tired and a little stressed with planning a wedding and dealing with 80 8th graders who want nothing to do with school at this point, I still go strong as Crossfit even though it's so hard at times! Mentally and physically drained! 

Anyway, here was tonight's workout:

For the 3 rep max, I did 85 and mom did 70! I wanted to do way more, but just couldn't do it for some reason. Mom finally got these moves down and I couldn't be more proud of her! 

During the workout, I used 55 pounds and mom used 45 pounds... Good weight for this workout because t was hard!! Only 10 minutes, but a non stop 10 minutes of cleans, presses, and sit-ups!

I completed 5 rounds plus 5 cleans and 6 push jerks. Mom completed 5 rounds plus 5 cleans and 3 push jerks! 

Great workout! Really got my heart rate up! No pictures tonight... 

Time to relax and enjoy the weekend

-Crossfitlys 

Snatch it out!!

Nice workout tonight! Found new PR for snatches!!!! 75 for me and 55 for mom. Wanted to do more but we can't get the form down 100% yet. With time we will, this was only the 2nd time we did these so I'm impressed!

Pictures of us:

The workout was so hard! 4 RFT:

Run 200 meters

20meter burpee broad jump :0

This was a killer workout and I almost didn't finish. I almost puked at the end too! The combo of heat, running, and burpees is just a recipe for disaster! Lol

Anyway, here's the results:

Took us longer than most... Mainly because burpees suck!! And we just get so winded from running anymore! So frustrating! 

Before I sign off, just want to tell about a really cool part of tonight. We met these two guys that are walking from Atlantic City New Jersey all the way to California!!! Yes walking! They are from CrossFit advance, a CrossFit place in Delaware County. They are doing this to raise awareness of health and fitness across the nation. They are also funding for at-risk youth's so the kids have a place to go after school, instead of hanging out on the streets where they get into trouble. Totally inspiring and amazing! They just strolled right on up to our gym while we were working out, so cool!!!

Here's some pictures we took with them tonight!

You can read all about their adventure, just look up their site...

www.liferxd.com/2014/04/19/advance-across-America/

-Crossfitlys

Bear Complex+100 KB

Tonight was a total body workout!

Before the workout, we did 6 sets of 3 deadlifts at 80% of our max. Mom did 135 pounds and I used 165 pounds. This wasn't easy and I know my back and legs are going to be feeling it in a couple days. Some pictures of our deadlifts. 

For the WOD..

We had to finish 100 kettle bell swings while doing one bear complex every minute on the minute until KB swings were finished. 

I used 55 lbs for bear and mom used 45. I used 35 kb for half the workout and 26lb kb for other half. Mom used 26lb. 

Mom crushed me in this workout!!! Even though she used less weight, it is all relative to what we are capable of doing. Therefore, even with the weight she is still getting the same workout and using the same amount of energy as me. So again, she killed it! Go mom!

The bear complex is my new favorite workout move!! It is a power clean, then front squat, then push press, then back squat,and then another push press... All in 1 motion. Here is a picture of me doing it!

Awesome body workout! Can't wait to do these for real to find my max! 

Okay time for bed! Dorney park tomorrow! 

-Crossfitlys