Kie's Crossfit Blog.

Monday 081117

Dokken — Wed, 19 Nov 2008 18:25:44 +0000

November 18, 2008

Snatch Practice

5 rounds

15 Push Jerks 95 or 65 pounds
15 Knee To Elbows

Hard but fun!

Monday 081110

Dokken — Mon, 10 Nov 2008 21:44:46 +0000

November 10, 2008

“Helen”

3 rounds

Run 400 meters(ROW 500M)
21 Kettlebell Swings, 1.5 pood
12 Pull-ups

Decided to take most of last week off to keep up with school and cs and my body was pretty tired. Felt great getting back , not sure how people can go for years without doing so much as running. Hard workout, swings are what really put the drain on the body. Forgot to write down my time, will update soon.

Wednesday 081105

Dokken — Wed, 05 Nov 2008 21:52:43 +0000

November 5, 2008

“Pick Your Poison”

HOPPER DECK! =-|

3x CFWU

150 Kettle ball swings. *_*

Friday 081031

Dokken — Fri, 31 Oct 2008 23:10:57 +0000

October 31, 2008

“Zone Challenge Workout”

1000 meter Rowing
5 Rounds

5 Deadlifts
10 boxjumps

6 weeks Ago: 18:20 TODAY: 12:34

I am the first rower!

Wednesday 081029

Dokken — Wed, 29 Oct 2008 20:36:51 +0000

October 29, 2008

Snatch Practice:

Snatch Balance 3 sets of 3 reps
Hang Snatch 5 sets of 5 rep

First time doing snatches since surgery! Shoulder ROM and strength was great, only failed on the last set… I tried to take off my head . Taking Thursday off for the competition on Friday. I expect to push myself to the limit and annhilate my time from six weeks ago. If I do not meet pukie or come close I will be upset.

Tuesday 081028

Dokken — Wed, 29 Oct 2008 04:44:57 +0000

October 28, 2008

Row 1000 meters 4 times with three minutes of rest between each row.

-Tabata boxjumps.

Monday 081027

Dokken — Mon, 27 Oct 2008 20:19:20 +0000

“Crystal”

3 rounds for time

30 Kettlebell Snatches, 1 pood (15 Left/Right)
25 Box jumps
20 Knee-To-Elbows
10 Turkish Get-Ups, 25 lbs (5 Left/Right)
Row 500m

RESULT: 34:04 .

Wednesday 081022

Dokken — Thu, 23 Oct 2008 16:26:03 +0000

Wednesday
5 rounds for time

50 Double Unders
50 ft. carry with one 16 kilo kettlebell overhead and one 24 kilo in farmers walk position
50 ft. carry one 16 kilo kettlebell bottoms up overhead
50 ft. carry with one 32 kilo kettlebell or the “weakest link” overhead
10 Deadlifts 185/150

RESULT:

Rain and running!

Dokken — Wed, 22 Oct 2008 04:34:25 +0000

I am most defiantly a northwest boy at heart. After class this evening I got to enjoy a rarity in Colorado… a run in the rain ! Taking my OH SO lazy 90 pound lap dog that isn’t quite a lap dog Daisy out with me is always enjoyable. Her idea of a good run is to do one lap around the neighborhood, pee on as many objects as possible, and then decide it is far more enjoyable to lay on the driveway and watch ME do all the running. Alas it is great be out and running in what most people would not walk in. Nothing mind numbing, just a jaunt around and stretching for whatever adventure tomorrow brings.

Monday 081020

Dokken — Mon, 20 Oct 2008 19:40:59 +0000

October 20, 2008

In 20 minutes complete as many rounds as possible of:

20 Box Jumps, 21″ box
Lunge 20 ft.
20 Goblet Squats
Dumbbell Bear Crawl 20 ft.

RESULT: 4+Bear/squats.

M1: 25g(p) chicken, 1/2cup oats(precook), 1 cup milk, 15 almonds(5b)

M2: 25g chicken, banana, 1 cup milk, 1 1/3 tsp almond butter,(5b)

M3: BIG CITY BURRTIO! MMMM Steak… sometimes friends come first.