1RM back squats!

Got new PR's tonight! Whoooo hooo! 

Warmup

Workout 

Results 

Got a 1RM of 155 tonight! Went up 10 pounds! 

Mom got a 1RM of 125!! Up 10 pounds too!!! Yes! 

Pictures of back squats:

Exhausted! Here's a pic of the 1 rep max board :)

-Crossfitlys 

Hang cleans 1RM

Tonight..

Warmup

Workout

Results

Hard to see but for the hang cleans, I got a new 1RM of 110. Mom got a new 1RM of 85. Marisa got a new 1RM of 125. I'd say we had an amazing night! 

Our arms are going to be so sore for a couple of days, that's for sure! We did pull-ups and push presses, and we all went hard! Nice job tonight everyone!

Pictures: 

-CrossfitLys 

1RM week :)

Tonight we started to find some new 1 rep maxes after the 5 week program that Bill set up. 

So far, it's looking good and bad. I can't get the snatches still and mom was getting frustrated too. I'm still at the same 1 rep max and mom couldn't meet her max. We have bad nights and goods nights so we gotta keep our heads up. As far as the front squats, I went from 125 to 145 which is a huge jump and I'm happy about that! Mom got 95 but she wasn't happy with that. Just an off night for her. 

During the cardio workout, we killed it and busted our butts! Got some good times for the workout and got a great workout so I can't complain! 

Great job everyone!

-CrossFitLys 

Double Unders :)

So, we have come to the realization that we are not going to meet our challenge this month. We tried to do 20 workouts but due to busy schedules and long, tiring days, we are probably going to get about 17 workouts in. Therefore, I'm ending the challenge posts and will start again next month! That's what second chances are for! 

Anyway, tonight's workout was fairly easy. Well, I shouldn't say easy.. But better than most workouts. 

Back squats are one of my favorites and I can't wait to see my new one rep max next week because I know it went up! 

Here's some pics.. 

Loving the girl power of these workouts! 

Double unders are still in need of much practice for all of us except Jodi ! 

Results tonight:

-CrossFitlys 

Day 10 of challenge!

Tonight was a great combo of workouts! Really got an amazing workout! 

A. Jerks 5 sets of 2 @ 80%

B. Push presses 3 sets of 5 @ 75%

C. And rowing for 7 minutes

Me 

A. 85lbs

B. 65lbs

C. 1745 meters

Mom

A. 55lbs

B. 45lbs

C. 1699 meters

Awesome workout! 

Pictures from tonight:

-CrossFitLys 

Day 9 of challenge!

Quick post, I'm exhausted after tonight's crazy workout! 

Hang snatches are my enemy! Did 45lbs tonight.. These snatches are just so difficult! Mom did 40 and Ris did 55. 

Front squats are on of my favorites! Powered through the 5 sets. 

Workout was a killer! Burpees take everything out of me! And the chest to bars killed my arms! I'm gonna be hurting tomorrow! 

Results:

Ladies kicked butt tonight!

-CrossFitLys 

Day 8 of Challenge!

What an intense workout tonight! The humidity was insane and we were dripping with sweat! Not to mention, we had to do 84 knees to bar and 84 sumo deadlift high pulls! 

I got another PR tonight for hang cleans. My one rep max was 105 and I did 2 at 110! Feels so good to achieve new personal records. Mom did awesome but was having an off night with the cleans. She was having trouble driving the elbows up during the squat. Still did great that's for sure! The other girls all did so great tonight! 

Here's some pics of the night:

Me doing hang cleans

 Mom doing hang cleans

Us doing doing hang clean deadlifts 

Results of the night.. This workout took me forever! 

Exhausted!

-CrossFitlys 

Day 7 of challenge!

Late on this post.. Been a busy couple of days... Worked on the snatch and front squat. This was an awesome night!!!! Got a new PR front squat!!!

For the hand snatches, I did 75... Mom did 50... And Alysia did 35. These are still so hard to do! Eventually, we will have these perfect.

Some quick shots:

Anyway, totally killed it on front squats. My 1 rep max was 125 the last time and I did 2 reps at 130! Awesome feeling! Mom and Alysia did great too! Mom did 95 and Alysia did 75 (which is awesome since she just started less then 2 weeks ago). 

The workout wasn't too bad... Lunges were tough and so were the v-ups, but we got done pretty quick. Here's the results: 

-CrossFitlys

Day 6 of challenge!

Good workout tonight! Burpee crazy but still an awesome burn! 

Tonight's workout:

A. Back squats 5x3 at 83% of Max

B. Turkish get ups and dip practice

C. 3 rounds for time 

4 Turkish getups

12 dips

30 burpees 

Not easy! At all! 

Pictures of tonight's back squats 

This sums up the workout....

I forgot to take a pic of the results but we all did a great job and finished the workout between 8 and 15 minutes. I know I finished at 13:24 and mom finished at 14:22. So proud of all of us Crossfitters tonight!!! 

-CrossFitLys 

Day 5 of challenge!

Day 5, going strong! Tonight was fun... Well a hard, sweaty, tiring kind of fun :)

Warm up:

1 minute of rowing (hard pull)

3 rounds of:

15 lunges

10 split presses

5 burpees 

WOD:

A. 3 rep max split jerk (12minutes)

B. 3x5 push press (75% of A)

C. AMRAP in 15 minutes: 

Run 200 meters

10 push-ups 

20 air squats 

Results:

A. Me-115lbs Mom-85 Chav-80

B. Me-85 Mom-65 Chav-65

C. 

Me-5 rounds+150m 

Mom-6 rounds

Chav-4 rounds+200m+25

Pictures:

Nice job girls! 

-Crossfitlys 

Day 4 of challenge!

This challenge is going to be so hard! Trying our hardest to go every day this month! Well every week day (Saturday's optional). 

Tonight wasn't too bad... 

We were having some trouble with workout A tonight. The hang snatches are just so difficult. I did 65, same with Maris, mom did 50 and Maur got 40. Not too bad considering last Monday I could only do 50 then again, last Friday I did 80 so I went down a little. But it's okay, good days and bad days at Crossfit. 

Some shots of the hang snatches:

Anyway, front squats went well. These are always fun to do. My friend Alysia joined tonight and she did awesome! Her form looks good and she is really kicking butt for her first real Crossfit workout! Nice job Alysh! Here's some pics of us all doing front squats: 

And of course a special shot for Alysia since it was her first workout! 

The results of tonight's C workout:

Less then a 10 minute workout, I'll take it!

Ok time for bed! Nice job tonight everyone!

-CrossFitLys 

Day 3 of Challenge

Tonight was intense and we went hard! Started off with an active warm up of 3 rounds of 10 goblet squats, 10 muscle snatches, 10 behind neck presses and a 200 meter run... then we did snatches for 20 minutes, then a crazy workout of 60 pull ups, 60 jumping squats and 60 sit-ups. Then, just went we thought it was over, we had to do Tabata plank for 8 rounds! I sometimes can't believe that we can do all this in just one hour. It's pretty crazy. 

Anyway, the snatches were great tonight, I finally got the motion down much better than before. I tried so hard to get a new one rep max, but it wasn't happening. Here's some action shots of us doing snatches. 

Oh and Diana was with us tonight! She is amazing! 9 months pregnant and lifting like a champ! Unreal! Inspiration to the fullest! 

Some shots of the plank...

What a workout! Here's the results. First number is the snatch weigt and second is the time it took to do the 60 pull-ups, jumping squats, and sit-ups. 

I used a green and red band for the pull-ups and mom used only green (she is getting so strong!) so proud of her! 

What a night! I am going to be so sore tomorrow! 

-CrossFitlys