AMRAP in 14 minutes

We started tonight's workout with the clean complex. Our goal was to find our max doing 3 motions without putting the bar down.. 2 hang pulls, 1 hang clean, and a front squat. 

It was a great strength workout! I was able to do 100 pounds and mom did 60! Great full body workout.

After spending about 30 minutes on the clean complex, it was time for the workout. Again, sore as anything, this was not easy! 

We did As Many Rounds As Possible in 14 minutes..

3 hang power cleans 

6 burpees

9 box jumps 

I used 65 for the power cleans and mom used 55 .. This was a tough workout but a good one! Heart rates were up and we were sweating like crazy. 

Results: 

I finished 8 rounds and 4 additional reps!

Mom finished 8 rounds even! 

Such a great job tonight, especially since we've been in some serious muscle pain! 

Time to relax and watch big brother! 

-Crossfitlys 

10 Rounds of Pain

Tonight had a simple concept.. Pain! We are killing from Monday's workout! I mean literally in so much agony! Almost like day 1 of Crossfit all over again....

You know...falling onto the toilet instead of sitting because your legs are in too much pain to get down on the seat slowly, taking 10 minutes to go up the steps, walking with a limp while every step enables one eye to shut and your teeth to clench together while letting out painful grunts...basically anything that requires any kind of mobility causes a substantial amount of pain. 

So, combine that kind of pain with tonight's workout, and guess what you get? You got it, more pain!!! 

Tonight's workout was the following; 

Just to clarify, that's 150 double unders or 450 singles, 100 pull-ups, and 50 thrusters on each arm. 

Then, what the heck, let's carry another 70 pounds and walk for 2 minutes. 

This workout took me forever! I did doubles the whole way so I'm proud about that but they really slow me down. Once I lose the rhythm, I lose it all... I used 18lbs for thrusters and so did mom. My pull-up bands were all over the place, I started with skinny red, then went to green, then added the red to the green (the pull-ups got way too hard as I went on and I had to keep adding assistance). Mom used the green the entire time, she did great!!!! Thrusters were so hard because my legs were burning from Monday. 

I can tell you one thing, by the end of this workout, my legs were the least of my troubles and same with mom. Arms were on fire and body was spent!!!! 

Results of the workout:

First is time it took for all 10 rounds then how many meters for farmers carry. Mom did 600 and I did 400. She kicked my butt tonight!!!! So proud! 

So exhausted!

Night.

-Crossfitlys

1 Month Hooky

Tonight was the first night back (in a month) to Crossfit after my wedding and honeymoon (it went by way too fast!).. 

I was itching for Crossfit the entire time off, so much so, that I actually did push ups on random rocks while hiking on my honeymoon (crazy, I know).. 

Anyway, first night back.. Well, my face tells it all. 

Warmed up with 200m sprint

Then 2 rounds of bear crawls, Spider-man lunges and 15 goblet squats using 26lbs...

Established 1 rep maxes with back squats tonight. Mine is 145 already and tonight I could only hit 125, really mad but it's understood. Mom found her 1 rep max which was 115! Incredible job! 

Here's the workout 

A lot of lunges and a lot of sit ups. For the first time, in a long time, my legs and abs really cramped up, like REALLY cramped up! My entire abs were one big cramp and my hamstrings and quads were cramping and so sore. I mean we did just jump into an intense workout after a month off (well, me anyway) so that is most definetly the case. It's going to be a sore yet very satisfying week. 

I missed Crossfit so much, I love it. 

Results:

Every one kicked but tonight! Nice job!

Also, on a side note., I ate so bad on my honeymoon, so it's time to start a 2 week challenge, (thanks to my moms suggestion) 2 weeks to lose 10 lbs. it's on!! And it started today. Came home and had chicken with wild rise along with my kale/mango/banana (need my fruits-I just love them) and protein magic bullet smoothie! I really need to kick my health into gear. 

Okay, time for bed. 

-CrossfitLys

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