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Old 06-06-2010, 04:06 PM   #11
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Have to try this again when my shoulder is not bothering me....could only do the bar for the squat cleans.
For time:
10 Muscle-ups (on the bar)
15 Handstand push-ups (kipping style)
45 pound Squat clean, 20 reps
Run 550 meters

10:15
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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 06-06-2010, 04:08 PM   #12
Benjamin Wheeler
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Re: Lacey's CrossFit workouts

Quote:
Originally Posted by Lacey Van Der Marel View Post
Have to try this again when my shoulder is not bothering me....could only do the bar for the squat cleans.
For time:
10 Muscle-ups (on the bar)
15 Handstand push-ups (kipping style)
45 pound Squat clean, 20 reps
Run 550 meters

10:15
That a girl! Can't wait until you start kicking Jay's butt!!
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Old 06-07-2010, 02:21 PM   #13
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Tried 'Kelly' for the first time
Painful but i loved it!

5 rounds for time:
400m run
30 box jumps
30 wall ball shots, 14 pounds

29:59
Really pushed at the end to get under 30min
I think im happy with my time but not really sure how it compares since it was my first time.

Also:
3 sets of 10, 55# kettlebell swings
And a 3km run to the gym 19min
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Old 06-08-2010, 08:33 AM   #14
Laurie Smith
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Re: Lacey's CrossFit workouts

Nice job!!
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Old 06-08-2010, 07:39 PM   #15
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Rest day!

Just did a body weight workout with some friends to a video. 45 min workout
Noticed my metcon is much better after doing crossfit.

Back to the workouts tomorrow
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Old 06-09-2010, 02:38 PM   #16
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Complete as many rounds in 12 minutes

115 pound front squat, 5 reps
10 chest to bar Pull-ups
20 double-unders

5 rounds + 5 front squats
The double-unders sucked, slowed me down sooooooo much Really got to work on those
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Old 06-09-2010, 03:30 PM   #17
Jay Rhodes
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Re: Lacey's CrossFit workouts

Quote:
Originally Posted by Lacey Van Der Marel View Post
Complete as many rounds in 12 minutes

115 pound front squat, 5 reps
10 chest to bar Pull-ups
20 double-unders

5 rounds + 5 front squats
The double-unders sucked, slowed me down sooooooo much Really got to work on those
Thats a very solid score!!!
DU's fresh and DU's under pressure are a completely different monster.
What rope are you using?? I guess I could just ask you when you get home....but I like that you have a workout log now.
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Old 06-09-2010, 04:19 PM   #18
Laurie Smith
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Re: Lacey's CrossFit workouts

Quote:
Originally Posted by Jay Rhodes View Post
Thats a very solid score!!!
DU's fresh and DU's under pressure are a completely different monster.
What rope are you using?? I guess I could just ask you when you get home....but I like that you have a workout log now.


She beat me.
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Old 06-10-2010, 04:39 PM   #19
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Deadlifts
Realized I was doing them all wrong
3 sets of 5 at 185 pounds..... stopped after that, i have to work on my form and start at a lower weight and work my way up. (next time)

And

4 x 800runs (outside on a track)
4 minute rest between each
3:23
3:34
3:41
3:45
Pretty happy with that...went out hard and tried to keep it up as best I could.
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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

Last edited by Lacey Van Der Marel : 06-10-2010 at 04:42 PM.
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Old 03-09-2011, 10:52 AM   #20
Jay Rhodes
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Re: Lacey's CrossFit workouts

Lace mentioned writing workouts down the other day so I'm trying to get her to come back to her log....

Anyway she's been killing it lately.

Consecutive muscle ups, strict muscle ups
35 butterfly pullups
6+ HSPU's at a time
Was 4 HSPU's short of completing Games 2010 wod (7 rounds - 135# power clean, 3 reps and 4 HSPU's to a 2 inch defecit - time limit 12 min) which would have put her 13th in the workout I believe.
Hmm what else...
Power cleaned 150 lbs
Jerked 155 EASILY!
Snatched 125 (went up by 5lb increments and never missed a single rep)
Lots more squatting, some deadlifting...and loads of other metcons that she wont remember because she doesn't write em down!

How's this for improvement as well....

"Randy" 75 power snatches, 55lbs

June 3, 2010 - 12:40
Dec 29, 2010 - 4:29
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