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Karen's workouts
Topic Started: Jul 7 2008, 02:04 PM (359 Views)
Kazzie Baby Aug 11 2008, 06:32 PM Post #21
Initiate
[ * * ]
 Monday 11.08.08:

8 rounds each of 20s work, 10s rest:

squat (16-16-14-13-14-14-14-13)
mod press-up (15-14-13-11-12-12-11-10)
lunge (10-11-10-11-9-9-10-10)
sit-up (10-8-10-10-9-8-8-8)
push press (12kg KB) (11-8-9-9-9-6-8-6)
sdhp (12kg KB) (12-11-11-12-12-12-12-12)
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Kazzie Baby Aug 12 2008, 08:14 PM Post #22
Initiate
[ * * ]
 Tuesday 12.08.08:

21 burpees (for the 100-day burpee challenge)

Also AMRAP of one-handed KB swings (12kg) for 2 minutes - managed 77
Edited by Kazzie Baby, Aug 13 2008, 09:28 AM.
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Kazzie Baby Aug 14 2008, 10:11 AM Post #23
Initiate
[ * * ]
 Wednesday 13.08.08:

7 burpees (for the 100-day burpee challenge)

Also AMRAP of one-handed KB swings (12kg) for 3 minutes - managed 111
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Kazzie Baby Aug 14 2008, 09:31 PM Post #24
Initiate
[ * * ]
 Thursday 14.08.08:

8 burpees with press-up

then

100x squat
100x press-up (50 full; 50 mod)
100x sit-up
100x KB swing (12kg)

Time = 19'32"
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Kazzie Baby Aug 15 2008, 08:28 PM Post #25
Initiate
[ * * ]
 Friday 15.08.08:

9 burpees with press-up
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ElSluggerino Aug 16 2008, 08:14 PM Post #26
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Hobo! Not Globo
[ * * * * * * * * * * ]
 Saturday 16.08.08:

10 burpees with press-up
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Verily my hands are uncleaneth, and Big Dave is my washpot
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Kazzie Baby Aug 17 2008, 02:01 PM Post #27
Initiate
[ * * ]
 Sunday 17.08.08:

for time:

100 KB swing (12kg KB)
50 KB push-press (12kg KB)
30 burpee (11 with press-up as part of the 100-day burpee challenge)
25 KB squat (12kg KB)
30 sit-up

Time = 13'03"
Edited by Kazzie Baby, Aug 17 2008, 02:06 PM.
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Kazzie Baby Aug 18 2008, 08:41 PM Post #28
Initiate
[ * * ]
 Monday 18.08.08:

12 burpees with press-up

then

AMRAP in 20 minutes:

5 squats
10 press-ups
15 lunges

Got 17 sets finished + 5 squats/2 press-ups (total 517 reps: 90 squats/172 press-ups/255 lunges)
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Kazzie Baby Aug 20 2008, 08:41 AM Post #29
Initiate
[ * * ]
 Tuesday 19.08.08:

13 burpees with press-up
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Jools Aug 20 2008, 03:34 PM Post #30
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CrossFit Groupie
[ * * * * * * * * * * ]
 Karen,

Well done lass - your training looks as if it is going really well. Keep up the good work ;)
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ElSluggerino Aug 27 2008, 10:19 AM Post #31
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Hobo! Not Globo
[ * * * * * * * * * * ]
 Wednesday 20.08.08:

14 burpees with press-up

Thursday 21.08.08:

15 burpees with press-up

Friday 22.08.08:

16 burpees with press-up

Saturday 23.08.08:

17 burpees with press-up

5 games of softball

Sunday 24.08.08:

18 burpees with press-up

3 games of softball

Monday 25.08.08:

19 burpees with press-up
Edited by ElSluggerino, Mar 7 2009, 04:30 PM.
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Verily my hands are uncleaneth, and Big Dave is my washpot
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ElSluggerino Aug 27 2008, 12:34 PM Post #32
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Hobo! Not Globo
[ * * * * * * * * * * ]
 Tuesday 26.08.08 (Demons softball game):

Demons 16 AJs 3

your stats:

Batting 0.600 (3 for 5 - 2x 1b, 1x 2b)
2 runs
3 rbi
1LOB
SP 0.800
OBP 0.600

Fielding:
8 outs

And didn't El Sluggerino have a great game?
Edited by ElSluggerino, Mar 5 2009, 10:20 PM.
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Verily my hands are uncleaneth, and Big Dave is my washpot
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ElSluggerino Aug 29 2008, 09:12 AM Post #33
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Hobo! Not Globo
[ * * * * * * * * * * ]
 Wednesday 27.08.08:

20 burpees with press-up ('cos you missed yesterday)

21 burpees with press-up
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Verily my hands are uncleaneth, and Big Dave is my washpot
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ElSluggerino Aug 29 2008, 09:13 AM Post #34
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Hobo! Not Globo
[ * * * * * * * * * * ]
 Thursday 28.08.08:

22 burpees with press-up
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Verily my hands are uncleaneth, and Big Dave is my washpot
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ElSluggerino Mar 6 2009, 10:32 PM Post #35
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Hobo! Not Globo
[ * * * * * * * * * * ]
 Since Karen hasn't logged any ofher work on here since last August I've decided to take matters into my own hands and do it for her.

So here goes... (takes a deep breath)

14.10.08:
21-15-9 - burpee/squat/sit-up; time= 8'45"

25.10.08:
4 rounds of 25 each - squat/push-up/sit-up/jumping pull-up; time = 28'04"

26.10.08:
9 rounds of 9 each - burpee/squat/sit-up/KB swing (16kg); time = 23'53"

29.10.08:
21-15-9 - burpee/squat/sit-up; time= 7'35"

01.11.08:
AMRAP in 20 minutes - 5x burpee with push-up/10x push press (12kg KB)/15x squat; DNC

14.12.08:
21-15-9 - KB swing (12kg)/push-up/lunge; time = 3'46"

16.12.08:
5 rounds of 10 each - thruster (12kg KB)/push-up/squat/ch2kn; time = 5'40"

17.12.08:
AMRAP in 20 minutes (10x each) - squat/push-up/lunge thrust (small weighted ball)/mountain climber; result = 9 sets + 10 squats (370 reps)

20.12.08:
21-15-9 - KB swing (12kg)/jumping pull-up; time = 4'28"

That's all for now, I'll post up 2009's work over this weekend.


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Verily my hands are uncleaneth, and Big Dave is my washpot
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ElSluggerino Mar 7 2009, 03:32 PM Post #36
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Hobo! Not Globo
[ * * * * * * * * * * ]
 This should be a workout in itself...

05.01.09:
5 rounds of 10x - thruster/modified push-up/squat/ch2kn; time = 5'57"

06.01.09:
7 rounds of - 9x burpee with push-up/12 sit-up/15 lunge; time = 18'28"

08.01.09:
AMRAP in 20 minutes - 5x squat/modified push-up/sit-up/jumping pull-up; result = 15 sets + 5 squats + 5 MPU (310 reps)

09.01.09:
50-40-30-20-10 - KB swing (12kg)/sit-up; time = 16'16"

10.01.09:
3 rounds - 100x lunge/25x push-up/25x squat/100x mountain climber; time = 15'45"

13.01.09:
TGU 10-9-8-7-6-5-4-3-2-1
Push-up 20-18-16-14-12-10-8-4-2; time = 21'40"

17.01.09:
100x squat/push-up/sit-up/KB swing (12kg); time = 18'20"

19.01.09:
Tabata (20s work/10s rest for 8 rounds/exercise)
squat 14-14-13-14-13-13-14-13
push-up 15-14-12-10-10-7-10-9
lunge 9-10-9-9-9-9-9-9
ch2kn 9-9-9-8-8-9-8-7
push press (12kg Kb for round 3; 8kg for others) 7-8-6-7-9-7-7-7
SDHP (12kg KB) 10-10-10-11-10-10-10-10

21.01.09:
1-10-1: jumping squat/sit-up/lunge/broad jump; time = 22'44"

28.01.09:
AMRAP in 20 minutes: 10x squat/modified push-up/lunge thrust (12kg KB)/mountain climber; result = 12 rounds + 10 squats + 10 MPU (500 reps)

31.01.09:
3 rounds of: 200m run/15x sit-up/20x modified push-up/25x KB swing (12kg); time = 14'02"

That's January's done, will post February's later
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Verily my hands are uncleaneth, and Big Dave is my washpot
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ElSluggerino Mar 7 2009, 04:29 PM Post #37
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Hobo! Not Globo
[ * * * * * * * * * * ]
 02.02.09:
for 10 minutes, in each minute complete 4x sit-up/5x SDHP (12kg KB)/6x jumping pull-up
next 10 minutes, in each minute complete 3x sit-up/4x SDHP (12kg)/5x jumping pull-up

03.02.09:
21-15-9: KB swing (12kg)/burpee; time = 6'46"

05.02.09:
35x squat/modified push-up/lunge/sit-up/deadlift (19kg BB)/push press (12kg KB); time = 10'58"

06.02.09:
1-12-1: squat/modified push-up/thruster (19kg BB)/sit-up/broad jump; time = 29'03"

07.02.09:
2 rounds: 600m run/30x squat; time = 11' 06"

15.02.09:
1-12-1: squat/modified push-up/ch2kn/deadlift (27kg BB)/push press (12kg KB); time = 31'00"

16.02.09:
AMRAP in 20 minutes: 10cal row/10x OH lunge (12kg KB)/15x modified push-up/20x jumping squat; result = 4 rounds + 10 cal row

17.02.09:
AMRAP in 20 minutes: 5x deadlift (27kg BB)/5x SDHP (16kg KB)/5x goblet squat (12kg)/5x KB swing (12kg); result = 13sets + DL +SDHP +2 GS (272 reps)

25.02.09:
21-15-9: thruster (23kg BB)/jumping pull-up; time = 11'55"

26.02.09:
AMRAP in 20 minutes: 2x waiter's walk (8kg KB; 1 RH/1 LH) to top of stairs/5x deadlift (29kg BB)/10 KB swing (12kg)/15x squat; result = 6 rounds + WW + DL

27.02.09:
21-15-9: KB swing (12kg)/modified push-up/jumping pull-up; time = 6'15"
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Verily my hands are uncleaneth, and Big Dave is my washpot
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