121219 - lunges, walk, kb swing

First 10x2 turkish get ups
K used 15lb
I used 35lbs

Then we did
25ft lunges with sand bag overhead
25ft walk with sand bag overhead
20 kb swings

K did 35lbs kb and finished in 12:39min
I did 45lbs kb and finished in 15:56min

121218 - run, chest to bar

First 10x2 snatch balance
K did 55 lbs
I did 75 lbs
Then 4 rft
400m run
10 chest to bar pull ups

K finished in 12:27min
I finished in 11:20min

121217 - annie

First 2 rep max front squat
K did 155lbs
I did 195lbs

Then Annie for time
50-40-30-20-10
Double unders
Sit ups
K finished in 12:27
I finished in 13:07

Cash out 25 pull ups

121211 - run, squat

For time
800m run
30 goblet squats @50lbs
800m run

I finished in 10:27 min

121210 - du, pull ups, push ups

First 5x2 bench press
I did 190lbs

Then 12min amrap
14 double unders
7 pull ups
7 push ups

I did 6 rounds and 4 du

121207 - run, wall balls

First 10min emom of 2 power snatch +1 ohs
K did 65lbs
I did 85lbs

Then 3rft
400m run
15 burpees

K finished in 11:57mim
I finished in 9:37min

111206 - pull ups, wall balls

We did for time:
10 pull ups
10 wall balls
8 pull ups
15 wall balls
6 pull ups
20 wall balls
4 pull ups
25 wall balls
2 pull ups
30 wall balls

K did 10lbs ball and finished in 8:32 min
I did 20lbs ball and finished in 9:18 min

121205 - clean, push up

First 10 min emom 2reps backsquat
K did 115lbs
I did 175lbs

Then 5rft
21 cleans
15 push ups
K did 55lbs and finished in 9:30min
I did 95lbs and finished in 16:42lbs

121204 - kb swings

First we did 3 rounds of a gymnastic circuit. 30 seconds work and 30 seconds rest.
Pull ups
Dips
Double unders

Then 20 minutes of kb swings death
K got to 15 with 35lbs
I got to 14 with 55lbs

121203 - push press, box jumps

First we did 10min emom of 3 press
K did 75lbs
I did 115lbs

Then 5rft
15 push press
20 box jumps

K did 65lbs and finished 16:10min
I did 85lbs and finished in 16:20min

121130 - run, box jump, kbswing

K did zumba

I did 5x5 press at 115lbs

Then 3 rft
400m run
12 box jumps 24"
25 kb swings at 45 lbs
And finished in 13:37min

121129 - sit ups, squats

First we did 2min max rep russian swing
I used 35lbs kb and did 60 reps

Then 3-3-2-2-1-1 backsquat
K did max load of 155lbs PR
I did max load of 235lbs PR

Then we did for time
50 sit ups
8 rounds tabata squats
50 sit ups

K finished in 9:03 and did 12 squats
I finished in 7:18 and did 12 squats

121128 - hang power cleans, dips

10min emom 2x clean&jerk
K did max of 95lbs
I did max of 135lbs

Then 5 rft
12 hang cleans
12 dips
K did 55lbs and finished in 8:04min
I did 135lbs and finished in 9:50min

121126 - Diane

For time 21-15-9
Deadlift
Hspu

K did 125lbs and finished in 9:26
I did 185lbs and finished in 7:47

121121 - press, pull up

First we did strickt pull ups
5x5

Then for time
15 press
20 pull ups
15 push press
20 pull ups
15 push jerk
20 pull ups

K did 55lbs and finished in 8:30
I did 75lbs and finishes in 9:19

121120 - run, deadlift, box jump

K did Zumba

I did 3rft
400m run
15 deadlift at body weight 205lbs
20 box jump 24"

I finished in 18:15min

121119 - squats, sit ups, push ups

8x3 front squat
K did 105 lbs
I did 155lbs

Then tabata 8 rounds each

First squats
K did 13 reps
I did 12 reps

Then sit ups
K did 9 reps
I did 10 reps

Push ups
K did 7 reps
I did 6 reps

121116 - kb press, pull ups, double unders

We did 20min amrap

10 kb press
10 strickt pull ups
10 double unders

K did 8 rounds
I did 6 rounds with 35lbs

121115 - back squat, run

First 10x2 deadlift at 70%
K did 105lbs
I did 225lbs

Then we did 3 rft
21 back squat
400m run

I did Rx at 135lbs and finished in 15:20min

121114 - muscle ups, hspu

First we did 8x2 push press
K did 85lbs
I did 155lbs

Then we did 30 muscle ups for time
To modify we did 3 chest to bar and 3 ring dips 10 rounds
K finished in 9:30
I finished in 9:37

Then we did 30 hspu for time
K finished in 5:45
I finished in 3:53

121113 - run, front squat, sit up

K did zumba

First 10 min emom
2 power snatches
I did 95lbs

Then 10 min amrap
200m run
10 front squat
15 sit up
I did 3 rds + 5 squats
Front squat was at 95lbs

121112 - kb swings, run

First 5x10 bench press

K did 65lbs
I did 135lbs

Then 5 rft
21 kb swings
400m run

K finished in 17:26 with 35lbs kb
I finished in 15:23 with 44lbs kb

121109 - front squat, push jerk, t2b

K did zumba

Tabata pull ups 8 rounds
5 pull ups

Then 10!
Front Squat
Push Jerk
Toes to Bar
I did 95lbs and finished in 19:37min

121108 - kb thruster, kb swing

First we did 1 power snatch + 3 OhS
5x
K did 60 lbs
I did 115lbs

Then we did 5 rounds of
7 kb trusters (switching arms)
14 kb swings

K finished in 7:06min with 25lbs kb
I finished in 9:43min with 45lbs kb

121107 - deadlift, chest to bar, burpees

First 7x3 good mornings
K did 35lbs
I did 85lbs

Then 10min amrap
3 deadlifts
5 chest to bar pull ups
9 burpees

K did 5 rounds +3 with 125lbs deadlift
I did 4 rounds with 225lbs deadlift

121106 - jt

K did zumba

I did JT
21-15-9
Hspu
Ring dips
Push ups

Finished in 11:32

121105 - hang power clean, box jumps, kb swings

First we did front squat 7x3
K did 75lbs
I did 135lbs

Then 3 rft
9 hang power cleans
12 box jumps
15 kb swings

K finished in 9:52 with 55lbs clean and 35lbs kb
I finished in 10:15 with 135lbsclean and 55lbs kb

121103 - run, ohs

K did zumba

I did 5x2 2reps of clean
With max of 165lbs

Then 3rft
400m run
21 ohs
I finished at 11:53min with 65lbs

121101 - snatch, du

7 rft
3 power snatch
30 double unders

K did 45lbs snatch and finished in 11min
I did 75lbs snatch and finished in 7:26min

121031 - run, box jumps

Deadlift 1 RM:
K - 165lbs
Me - 295lbs

Then 4rft
800m run
50
Box jumps "20

K did 2 rounds and a run in 25min
I did 3 rounds in 25 min

25min was the cap

121030 - 1arm kb power snatch, HSPU

K did Zumba

I did 3x10 Front Squat
@ 135lbs

3RFT
10 right arm KB Power Snatch
5 HSPU
10 left arm KB Power Snatch
5 HSPU
I finished in 6:53min

121026 - thrusters, hollow rocks

K did Zumba

3x10 Front Squat @135lbs

Then 21-15-9
Thrusters @75lbs
Hollow rocks
I finished in ~11:30min

121029 - pull ups, push press, run

10 min amrap
10 pull ups
10 push press
200m run

K did 4 rounds and 10 pull ups with 55lbs push press
I did 4 rounds and 20 with 95lbs push press

We also did bench press 7x3
K did 110lbs
I did 155lbs

121023 - shuffle run, kb swings, pull ups

K did zumba

I did 2 rep max deadlift
255lbs

Also 6 out of 8rft
100m run
8kb swings 50lbs
10 pull ups
In 16:28

121022 - push press, squat, run

5x2 press
K did 55lbs
I did 125lbs

20 min amrap
25 squats
21 Push press
400m run

K did 40lbs and 4 rounds and 25 squats
I did 75lbs and 3 rounds and 12 pp

We were slow

121019 - kb swings, 400m run

K did zumba

5rft
10 kb swings 50lbs
400m run
3min rest between rounds
In total time of 21:02
Round times: 1:41-1:47-1:51-1:54-1:51
Makes up for an average round time of 1:49

121018 - hang power cleans, pull ups, du

We did
10 sets of 2 reps shoulder press
K did 75lbs
I did 95lbs

Then we did 10 min amrap
5 hang power cleans
10 pull ups
30 double unders
K did 7 rounds with 65lbs
I did 5 rounds with 95lbs

121017 - barbara

K did 5 rounds of
10 pull ups
20 push ups
30 sit ups
40 squats
In 25 minutes with 3 minute rest

I did 3 rounds of
20 pull ups
30 push ups
40 sit ups
50 squats
In 35 minutes with 3 minute rest

121016 - wall balls, toes to bar

K did zumba for 60min

I did
2 rep max front squat at 195

And 5 rft
20 wall balls 20lbs
20 kte
In 13:28

121015 - clean, burpee

10min emom sumo deadlift 2 reps
K - 75lbs
Me - 205

5-4-3-2-1
Squat Clean + lateral burpee
K did 65lbs in 2:20
I did 95lbs in 2:28

121009 - dips, power clean

K did zumba

I did a gymnastics circuit

And 4 rounds of
15 dips
12 power cleans at 95lbs
In 7:28 min

121008 - deadlift, pull up, jump rope

K and I both did some Crossfit today.

We did 8 min emom of 2 good mornings. K did 35lbs bar, I did 65lbs

Then we did 12 min amrap
10 deadlifts
10 pull ups
30 du or 90 su

K did 65lbs deadlift and 4 rounds and 6 reps
I did 135lbs deadlift and 4 rounds

121007 - rest

Another rest day
K did zumba

121006 - break day

Party

121005 - break day

Travel

121004 - sprint, pull up, push up

Did 3 sets of 5 at pr of 115lbs

Then 12 min amrap of
100 meter sprint
10 pull ups
10 push ups

Stopped after 4 rounds and run d/t shoulder getting tight

121003 - break day

Just another one

121002 - break day

Recovering

121001 - break day

Still sore and lazy

120930 - break day

120929 - Skills and Cardio

K did a Zumbathon for 3 hours straight

I played a soccer tournament for several hours. Only got 3rd :/

120928 - break

K did 1hr of zumba

I got a 1hr massage

120926 - cindy

K did 60 min of Zumba

I did 10 min of DU practice

And Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
I did 9+5 or 275 reps

120925 - Power Clean, Push Press, Dips

K did Zumba 60min

I did 9 sets of 1 Cleans with max load of 185lbs, thats a PR

Also 10 min AMRAP of
5 Power Cleans @95lbs
5 Push Press @95lbs
5 Dips
Total of 7 rounds or 105 reps

120924 - med ball cleans, burpees

K took a break

I took 20 minutes to complete 30-25-20 med ball cleans with a #20 ball and burpees

120923 - mobility

K did zumba

I stretched for 60min

120922 - break day

Have a good one :)

120921 - walking lunges, double unders

K did zumba once again

I did bench press
5sets of 2 135-185-185-185-185

Then 5 rounds of
15 walking lunges with 55lbs kettlebell alternating arms
And 30 double unders / 90 single unders
In 12:27min

120920 - Helen

Today at Crossfit Mettle
Snatch practice with pvc and empty bar
Then helen
3 rounds of
400m run
21 kb swings
12 pull ups

K did 25lbs kb swings and jumping pullups in 12:37 min
I did 40lbs kb swings and did not finish

120918 - angie

K did zumba 60m

I did angie at
20 pullups
20 pushups
20 situps
50 squats
In 10:06 min

120917 - break day

Another one

120919 - Deadlift, Ohs

K did Zumba

I ran a mile in 3:08min and did some weights, kipping practice

Also did 21-15-9
Deadlifts and ohs
K did 95lbs deadlift and 25lbs ohs in 11:27min
I did 135lbs deadlift and 55lbs ohs in 11:37min

120916 - zumba & pullups, pushups, situps

K did 60min of zumba

I did 3 rounds of
15 close grip pull ups
30 push ups
30 sit ups
In 23:50min

Still need more work on pullups

120915 - break

Break day in fredericksburg, tx :)

120914 - zumb, vball

K did 60min of Zumba

I played several hours of volleyball

Also passed my cf-L1 test!

120913 - Pull Ups , Thrusters

I did 40lbs db thrusters and pull ups 1-2-3-4-5-6 in 12:11 min

K did 25lbs db thrusters and assisted pull ups 1-2-3-4-5-6-7-8-9-10 in 18:32min

120912 - Row, Wallball

K did Zumba

I did:
10 min Mwod squat

Then
500m row
50 wallballs
400m row
40 wallballs
300m row
30 wallballs
200m row
20 wallballs
100m row
10 wallballs

I used a 20lbs dynamax ball and it took me 23:31 min

120911 - the seven

2 rounds
7 Db press
7 thrusters 115lbs
7 knees to elbow
7 deadlift 160lbs
7 burpees
7 kb swings 40lbs
7 pull ups
16:41 min

K did just Zumba

120910 - rest day

No work after seminar

120809 - day 2

8 minute Amrap
8 Push Ups
10 Med Ball Cleans with #20lbs Ball
12 Sit ups

I did 5 rounds and 16 reps

120808 - Fran

21-15-9
95lbs Thruster
Jumping Pull Ups
9:18min

120907 - nancy

5 rounds
15 ohs squat
400m run
K did 13lbs kettlebells in 19:15mim
I did 25lbs in 21:10min

K also did Zumba

120906 - Helen

Today we did Helen:
3 rounds
400m run
21 kb swings 40/25
12 pull ups -52.5/92.5
K did kb swings at 25lbs and Pull Ups at -92.5lbs in 13:25min
I did 40 lbs kb swings and -52.5lbs Pull Ups in 12:16min

We also did Pull Up strength training 10min EMOM
K did 3 reps at -67lbs
I did 4 reps at -35.5lbs

120905 - Manion

On my moms birthday and my parents wedding anniversary K did Zumba and I honored Manion
7 rounds of
400m
29 Backsquats at 115lbs
In 47:58min, my runs averaged 1:10min

120904 - Thrusters

Today we did 3 rounds of
10 sumo pulls
10 burpees

K did 65lbs in 8:19 min
I did 95lbs in 7:59 min

K went on to 60min Zumba

I did 3 max set of pull ups at -35.5lbs
8-7-8

On top of that I did 75 Thruster with 65lbs in 15:09 min

Good day #PushThePace

120903 - Labor Day Rest

Needed more rest and too much other things to do!

120902 - Rest Day

After a rough night we needed rest!

120831 - Low to nothing

K did 1h of Zumba

I rested

120901 - Boxed In

Its now the 4th month in this rewarding journey!

Today we did for time:
5 Kettlebell Thrusters
5 Chin Ups
5 Burpees

K did 6 rounds in 14:01 min
With 20 lbs KBs an Assisted Chin Ups

I did 9 rounds in 14:01 min
With 40 lbs KBs

K also did some weights

I did Pull Up Strength 14min EMOM 3 reps at -35.5lbs

We also did 3 rounds of 800m runs our times:
Philipp: 1:47-1:43-1.44
K: 2:28-2:10-2:46

120830 - Holleyman

We did a scaled version:
15 rounds of
5 wall balls
3 db presses
1 power clean

K did it in 13:52min with 12lb wall ball, 25lbs db and 75lbs power clean

I did it in 14:33min with 20lbs wall ball, 40lbs db and 135lbs power clean

I also did 3 max sets of pull ups with -35.5lbs 8-5-6

120829 - sick day

Getting sick, trying to get a workout in in the morning.. Feels terrible not to feel the sweat

120828 - Weights

Today i did some light weights.
K did some zumba

120827 - Rest Day

Sadly we didnt make it to the gm..

120826 - Rowing Intervals

Today we did rowing intervals
30 rounds of 30 sec work and 30 sec break
K did 3963m and I did 3770m

We also started pull up strength training.
12 min EMOM 2 reps
K did assisted with -66lbs
I did assited with -35.5lbs

120825 - Tully

4 rounds
Timed
400m run
23 power clean squats

K did 20lbs dumbell in 32:31 min
I did 40lbs dumbell in 42:49 min

120824 - Rest Day

After school start and other challenges we shifted our schele slightly so we had a day of rest yesterday.

Beginning

This is not truly a beginning, because K and I have been doing this stuff for about two months now. The things is that I just haven't found a really good way to document all thats going on! So today I will start with this blog telling our story with Crossfit and trying to diet and so on. K and  I have almost been together for 1 1/2 years and it is great. Right now we are party planning and all the hard work at the gym comes later. We are not really affiliated with a box, but follow different sites and boxes for our workouts. This is a new project so it'll be fun, i hope.