ABC Started today!

Bill has decided to start this new 5 week program where we do 3 workouts.. A. Olympic lifting move B. Strength lift and C. Cardio and endurance 

The program is designed to hit the same lifting techniques every week that way we can really track our progress and get better results. 

Tonight's workout was really cool. It started with a 10 minute warm up, then the ABC workout.

Warmup was long but I really like it. Can't wait to see if I can get done in under 10

Workout and results:

All three workouts were great. I really like this new plan. 

Here's some pictures of us all doing front squats. Finding a 5 rep max wasn't easy! He wanted us to use 85% of our 1 rep max. I did 115, mom did 65, Ris did 135, and Chavonne did 95. Nice job girls! 

The cardio workout was great and mom and I stayed side by side finishing a little over 9 rounds! Almost a round a minute! Go us! 

-CrossFitlys 

Bear complex & burpees >:0

Tonight was a tough one! To say the least!! Lol I think I say this in almost every post! Haha

The back squats were so hard, I used 105 and mom used 85. We had to do the first rep of each of the 6 sets very slowly, counting to a full 5 seconds on the way down and then shooting back up. Not easy! Especially since we had to do 24 of them!

Some pictures of the back squats tonight. 

Like I said, Tonight's workout was nuts...

16 minutes total that consisted of the bear complex, which is a power clean then Front squat, press, back squat and press all in one motion. Very difficult.. Not to mention we had to do 4 BURPEES on the minute every minute . So.. That's 4 burpees, then bear complex until minute one is over then 4 more burpees then sit-ups until the minute is over.. Then back to burpees and so on and so forth. 16 minutes of that, non stop! All in all we did 64 burpees.. Plus about 16 or so bear complexes and about 80-90 sit-ups. I used 55 in the workout and mom used 40. Ris used 55 too... We felt like dying after this one! 

Of course, some pictures of the workout tonight. 

 

We are beat! Bed time!

-CrossFitlys 

Cleans are 4 Feans

Tonight, we did a lot of cleans. The strength workout was different percentages of cleans and the actual workout involved power cleans. My arms are going to be sore tomorrow. 

My 1 rep max is 105, so I used that to scale my percentages. Wasn't easy.. Here's some pics of me and randy doing cleans. Mom had to get her hair done so I went solo tonight. 

The workout was good.. I completed 7 rounds in 12 minutes, 39 seconds.. Not too shabby. 

Here's everyone's results.. Well the three of us. I had to leave before I could get Yolanda's time on the board. 

I should of used more than 55 pounds but I didn't wanna kill myself in this one, especially since we were doing 70 push ups. 

Nice job everyone!

-CrossFitLys 

Stinkin Snatches!

We used the snatch tonight in our workout. I cannot seem to get this move down! It's so hard to balance. We had to find our 2 rep max and then use 70% of that in the workout. My one rep max is 80 (which I have no idea how I did that at one point) and mom's one rep max is 60 (which she can do good still). Tonight I could only get a 2rm of 55. 

Here's the entire workout: 

Haha mom smiling during the warm up

Some pics of the snatch 

Here are the results of tonight's workout. 

The running really kills us! Great cardio tonight though. 

Time for bed! 

-CrossfitLys 

Front Squat PR's!

Tonight, we all hit front squat PR's! Well, me, mom and Marisa at the 6:30 class! So excited! Stronger every day!

Here is some pics of us doing our PR's. Absolutely love our faces, they are priceless.

Tonight's workout looked fairly easy, but as they always go, the ones that look easy are always the hardest.

Basically, we had the row 250 m, and then with the remaining two minutes, we had to do box jumps. The only number that counted was our box jump number. This went on for six rounds with two minutes of rest in between. Seeing two minutes seems like a long break and we were excited, but it was definitely not long enough!

Some textures of us during the workout.

Here is our results of the night.

Nice job gals!!

Time for dinner, shower, & Bed!

-CrossFitLys

Going to try to go 6 days this week. Going to be tough! 

"Kalitz"

Fundraiser workout today! 

Shirts that we got for the workout. 

Today, we did a workout for Kelly Tees, a member's sister, who lost her fiancé last week. He was an ex marine and suffered from post traumatic stress. 

Counting on your crossfit family to help out is a sure thing....

The workout was a partner workout and it was s nice to see so many new aces and people participating in the workout. 

Here's some pictures of the workout.. Before, during, and after. It took us a little under 32 minutes to complete Kalitz.

Thanks to all the fun and support, we won an XTU hat and XTU tickets for the upcoming Toby Keith concert! 

-CrossFitLys

Thrusters & Run Time!

Mom went solo to Crossfit tonight and got a great workout in! I hurt my foot over the weekend so decided not to go.. Mainly because of all the running and thrusters.. My foot would of killed..

Here was the workout:

And the results:

Looks like everyone did a great job and got an awesome cardio and weight workout tonight! Nice job guys!! Wish I was there! 

-Crossfitlys 

Cleans with box jumps+push-ups

This workout was a breeze compared to 9/11 lol, well not a breeze but much much easier! 

We started with some cleans at different percentages.. These were tough but also my favorite power lifting move. 

Here's some pics.. 

The workout was pretty easy, I was able to go non stop until the time was done. I breaked for seconds here and there but that was it. It was a great workout! 

Here are the results.. 

Everyone did awesome! Good workout! 

Got a snap of momma cleaning up lol 

-Crossfitlys 

9/11 tribute workout <3

Such an insane workout to memorialize the tragic, September 11th day that occured 13 years ago. During this workout, I just kept thinking about all the lives that were lost on 9/11 and it pushed us through this workout. It was a very hard endurance workout and it took everything we had. 

We started with a warmup 

Then, went right into the workout...

At first, it didn't look so bad. But 20 rounds is nothing short of insanity! 

The kb swings were probably the only break in this workout. The squats were so hard after the 5th round, legs felt like jello!!! Coming back from the sprint (which mom and I had to walk or jog most of the time) shot our heart rates so high that the minute break did nothing to get it back down.... Then, right back into the kb swings. Not easy!! At all!!! 

After this workout, complete collapse. 

Results:

Took us 46 minutes and 56 seconds! Holy crap!

My calves, quads, back, and arms are on fire and I can barely move. Time for shower and bed! 

-Crossfitlys