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Old 06-03-2010, 11:35 AM   #1
Lacey Van Der Marel
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Lacey's CrossFit workouts

With my gymnastics and track and field backround crossfit has become my new sport!!
Playing around for some time now but have really started to follow the workouts consistently for a couple months.

First challenge in less then a month, much work to be done
And the journey begins!!!
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Old 06-03-2010, 12:16 PM   #2
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Some workouts so far:

Four rounds for time
400m run, 50 Squats
10:59
What I am most proud of!

Double unders 50-40-30-30-10 with 10 burpees after each one
7:55, really have to work on my double unders.

Off to do 75 power snatch's at 55 pounds, just starting to get the hang of them, love them so far but still have a lot to learn
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Old 06-03-2010, 12:21 PM   #3
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

The Seven

Seven rounds for time of:
7 Handstand push-ups (did 10 regular push-ups not ready for the hspu's yet)
65 pound Thruster, 7 reps
7 Knees to elbows
135 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Only made it to 5 rounds...32:30, next time!
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Old 06-03-2010, 03:24 PM   #4
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

'Randy'
55 pound Power snatch ....75 reps
Got heavy for the last half
12:40

Goal to get under 10 ...snatches are still new needs some work

Tried my max dead lift after
215 pounds... good start I think
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Old 06-03-2010, 03:31 PM   #5
Nik Nichols
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Re: Lacey's CrossFit workouts

Hi ya Lacey, welcome to the board. Looks like you are doing great so far. Really good time on the run squat.

Good work on Randy today, if you are just getting the snach movement down then you will forsure get faster.

Great deads, what is your max, and if I may ask, what is your height, ect
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Old 06-03-2010, 03:38 PM   #6
Laurie Smith
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Re: Lacey's CrossFit workouts

Looks like a very strong start!! Welcome aboard.
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Old 06-03-2010, 03:42 PM   #7
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Quote:
Originally Posted by Nik Nichols View Post
Hi ya Lacey, welcome to the board. Looks like you are doing great so far. Really good time on the run squat.

Good work on Randy today, if you are just getting the snach movement down then you will forsure get faster.

Great deads, what is your max, and if I may ask, what is your height, ect
Thanks!!!
Max, 215 pounds so far, kinda the first time trying max and it was after the workout. Just starting to work with heavier weights.
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24/5'6"/130 | Power Clean 190, Snatch 150, Squat 220, Deadlift 315, Fran 2:53, Grace 2:17, Helen 9:02
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Old 06-03-2010, 03:44 PM   #8
Nik Nichols
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Re: Lacey's CrossFit workouts

Quote:
Originally Posted by Lacey Van Der Marel View Post
Thanks!!!
Max, 215 pounds so far, kinda the first time trying max and it was after the workout. Just starting to work with heavier weights.
Heavy weight reps gets addicting fast. I love the heavy lifts as long as it isn't for time. I'm just not that fast. Not as fast as Laurie anyway.
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Old 06-04-2010, 05:25 PM   #9
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Went for a run today, thought i should get some distance in. Never really my strength. Inspired by the 2009 crossfit games I watched yesterday (although my run was much more nicer!
7km run with some good hills during the middle. Had to walk a bit during the hills, legs felt so heavy after the snatch and deadlifts yesterday.

45min
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24/5'6"/130 | Power Clean 190, Snatch 150, Squat 220, Deadlift 315, Fran 2:53, Grace 2:17, Helen 9:02
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Old 06-05-2010, 02:31 PM   #10
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Three rounds, 21,15 and 9 reps, for time of:
65# Overhead squat
Pull-ups, about half were chest to bar

9:13

Three rounds 25 box jumps, 5 hspu
Trying to get those hspu, so close

21 days till my first CrossFit challenge (Ontario Challenge)
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24/5'6"/130 | Power Clean 190, Snatch 150, Squat 220, Deadlift 315, Fran 2:53, Grace 2:17, Helen 9:02
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