Vera,
Just got re-signed up for another anytime fitness today! ready to get back to it after an exhausting move! this gym has some classes and is a good size too.

warmum then,

run for distance .15 (5.5, 1%)
20 arm curls 24lb body bar
20 rows 27.5lb
20 situps

x4=17:15

beat PR by 4:45, man I must have been really slow last time!

crossfit warmup, then:

CINDY
AMRAP in 20 min

5 pullups (jumping with rings)
10 pushups (girl)
15 squats

18 rounds plus 5pullups, 10 pushups

this one is harder than it looks on paper! super fatiquing on the arms

sorry I've been a little absent...decided to move to Dallas this week and been busy buying and selling houses!

2x crossfit warmup

10 pundulum lunge w/5 pound weights
10 burpees
20 frog kicks
60 mountain climbers
10 es pelvic thrust
60 s plank

x4=22:56, beat PR by 3:35

2 rounds warmup

60 jumping jacks
5 es spdey pushups
30 walking lunges
45s wall squat
60s plank
5 burpees
30s running high knees

x3=17:57

Yes, I'll agree, Vera it HAS been nice out here in San Antonio!

3 rounds warmup then:
AMRAP in 20min
75 jump rope
15 GHD situps
10 wall balls 10lb

7rounds 20:05

Yesterday:

2x rounds of crossfit warmup
walk/run hills on treadmill

walk 3min @3.6 increase .5 every 30s for 3min
run 3min @5.5
walk 3.6 2min and increase .5 every 30s for 2min
run 2min @5.5
walk 3.6 1min and increase .5 every 30s for 1min
run 1min @5.5
walk 3.6 1min and decrease .5 every 30s for 1min
run 2min @5.0
walk 3.6 2min and decrease .5 every 30s for 2min
run 3min @5.0
walk 3.6 2min and decrease .5 every 30s for 3min

28min, a lot of running for me! I got a new AFO brace for my leg and wanted to try it out.

arm circuit:
10 lat pulldown 35lb
10 tricep pulley 30lb
10 dual pulley row 30lb
10 arm curl 30lb
10 shoulder press 30lb

x3

2x crossfit warmup

run 1min 5.5@1%
20 side lunge
run 1min 5.5@1%
20 squats
run 1min 5.5@1%
20 walking lunges
run 1min 5.5@1%
10 burpees
run 1min 5.5@1%
20 pushups
run 1min 5.5@1%
60s plank
run 1min 5.5@1%
20 dips
run 1min 5.5@1%
20 step ups
run 1min 5.5@1%
20 situps
run

forgot to set my timer, but I'm guessing 25min

My version of the Filthy 50:

50 bench jumps (3 risors on step)
50 jumping pullups
50 dumbbell swings 20lb
50 walking lunges
50 hanging knees to elbows
50 push press 24lb
50 back ext.
50 wall balls 10lb
100 single unders

20:10 with lots of stops and pauses. amazing how doing 50 of anything is so fatiguing!

8 min spin bike, with hills, speed bumps, etc

yesterday:

crossfit warmup then,

.5 mi ellip, L5, 5.8
25 arm curls, 24lb bar
25 seated dual pulley row, 27.5lb
25 calf ext. 70lb

x4=35:25

2 rounds crossfit warmup

1/4mi run (did this 1x and then moved to elipt. because I forgot to wear the right bra!)
40 airsquats
30 situps
20 pushups (girl)
10 pullups (body rows)

x4=27:66

those situps about killed me!

thanks, vera!

yesterday:

crossfit warmup then

21 jumping pullups
21 situps
22 walking lunges
18 jumping pullups
18 situps
22 walking lunges
15 jumping pullups
15 situps
22 walking lunges
12 jumping pullups
12 situps
22 walking lunges
9 jumping pullups
9 situps
22 walking lunges
6 jumping pullups
6 situps

13:30, 8 min. bike work with hills, sprints, etc.

Crossfit warmup then

1min sprint @7mph
20 leg press 110lb
15 thrusters, 45lb
20 spidey pushups

x4-my watch timer kept stopping so this was approx 20min
my first time using the 45lb for thrusters, usually use the 24lb bar!

Crossfit warmup then

1min sprint @7mph
20 leg press 110lb
15 thrusters, 45lb
20 spidey pushups

x4-my watch timer kept stopping so this was approx 20min
my first time using the 45lb for thrusters, usually use the 24lb bar!

I agree with Vera-most of our workouts are under 30min with a good sweat!

good job, Vera-glad you got your mojo on today That looks daunting just reading it

crossfit warmup then:

50 single unders
15 situps w/ 10lb ball
10 burpees

2 rounds of that then had to reduce the burpees to 5 for a total of 5 rounds:17min I hate burpees!

then 16 min ellip machine

2 rounds of crossfit warmup

20 DB swings 20lb
20 bench jumps (3 risors)
20 ball shots 10lb
2 min bike

x4=23:17

I'll have to look up again what thrusters look like.

park workout:

run 1:15 (I'll have to check the distance next time)
20 side lunge
run 1:15
20 squat
run 1:15
20 es walking lunge
run 1:15
20 pushups
run 1:15
60 s plank
run 1:15
20 dips
run 1:15
20 step ups on bleachers
run 1:15
20 pushsteps
run 1:15
10 burpees
walk 1x around track
20 situps

33:15
will have to rearrange this workout to put burpees and situps in the beginning to help warmup and not at the end when I'm pooped!

yesterday:

crossfit warmup
5 min ellip, level 5
20 arm curls 24lb body bar
20 calf ext. 70lb
20 box jumps

x4 29:59

2 rounds warmup

10 es pendalum lunge w/ 5 lb dumbbells
10 burpees
20 frog kicks
45 mountain climbers
10 es pelvic thrust
60 s plank

x4=26:31

that one looked a whole lot easier on paper!

2 rounds crossfit warmup

1/4 mi run 5.5 1%
20 sumo high pulls 24lb
20 10lb wall balls

5x= 24:50

AMRAP in 1min intervals x3

jumping pullups...32, 35, 34
box jumps...39, 36, 38
shoulder press 24lb bar...46, 35, 36
jump rope...82, 82, 75
squats...37, 36, 43

I just noticed on earlier posts about your birthday, vera. Happy Belated 50th! I know you've been working hard since January to be in better shape for that birthday. You aren't planning on slacking off now are you??

2 rounds of crossfit warmup

50 squats w/10lb ball
2 min bike
25 arm curls 24lb bar
25 row 27.5lb
2 min bike
50 ball abs
2 min bike
25 curls
50 rows
2 min bike

18:06

I kind of cheated on this because I couldn't read my notes and missed I was supposed to do 50 rows and also another 50 squats at the end. Oh well, it was still hard after a long weekend of overeating and entertaining!

Crossfit Warmup

Back Squats:
5@115
5@105
5@95
5@105
5@115

5x
10 pushups
10 situps w/ 8lb ball
10 es lunges
9:53

15min ellip level 5

crossfit warmup
15 box jumps
15 jumping pullups
15 dumbbell swings 20lb
30 walking lunges
15 situps
15 push press 24lb bar
15 back ext.
15 wall ball 10lb
10 burpees
30s jump rope

x2 16:40

awesome job-a real inspiration. I'd love to do a tri someday