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 

Day 2 of Challenge

Packed house tonight with this fun, 3-part workout! Loving the new program Bill started! 

We started with warm ups. Some of us did the 10min warmup and others did the active warmup. I did the active and mom did the long one. 

The strength move tonight was back squats. 6 rounds of 3 reps using 78% of our max weight. These were tough because the first rep of each set was the 5 second eccentric, which is going down really slow for 5 seconds. Very hard to get back up from.

After this, we practiced rope climbs and hands read push-ups. Still can't do a handstand push-up :( but I will get it eventually. 

Workout wasn't too bad, took us all under 10 minutes! Nice cardio workout to end the night. 5 rope climbs, 10 handstand push-ups (box or shoulder presses as a sub), 20 sumo dead light high pulls, and 40 wall ball shots.

Some pics of the night:

-Crossfitlys

October Challenge

It's October 1st and we decided to do an October challenge. Crossfit for at least 20 days this month! We can do it! Going hard! 

Tonight's workout looked short and easy and it knocked the wind out of us! 

Started with a 10 minute warmup. Then hang cleans, deadlift cleans, then an 8 minute workout of power cleans and burpees (climbing the ladder). 

Here's the workout post:

Pictures of hang cleans

Then, deadlift cleans:

Then the workout: here's the results:

8 minutes and we were dripping sweat! 

Finished 8 rounds and then I did two extra power cleans. 

Nice job tonight!

-CrossFitlys