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Old 07-20-2011, 02:47 PM   #1
Sarah Isel
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Sarah's Progress Log

I started crossfit with my boyfriend's help in Aug 2010. Since, I have completed most every WOD, and I began posting to the WOD comments in Jan. 2011.
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Old 07-20-2011, 02:50 PM   #2
Sarah Isel
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Re: Sarah's Progress Log

January 19, 2011
Wednesday 110119

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

I have been following the main page since the 400 M lunge walk on 8/22/10. Since I normally scale the wod, I was reluctant to post my times. Now, all of the newbies have inspired me to start posting!

20# DBs
otherwise as r'xd.

17:32
(F/22/120/5'4")
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Old 07-20-2011, 02:51 PM   #3
Sarah Isel
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Re: Sarah's Progress Log

January 20, 2011
Thursday 110120

Snatch 1-1-1-1-1-1-1 reps

Spent some time working on my snatch form with a 30# and 40# bar before I started the wod.

45, 45, 45, 45, 45, 45, 55
(Still have a long way to go before my form is perfect- need to go deeper on the squat)

Then I did 30 T2Bs and 20 K2Es.
(f/22/120/5'4")
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Old 07-20-2011, 02:52 PM   #4
Sarah Isel
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Re: Sarah's Progress Log

January 21, 2011
Friday 110121

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Scaled this one..

Jumping pull ups and assisted pistols (held onto a smith machine)

8:15

Did some ab work after.
(22/120/5'4")
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Old 07-20-2011, 02:53 PM   #5
Sarah Isel
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Re: Sarah's Progress Log

January 23, 2011
Sunday 110123

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

Sore from all of those pistols two days ago. I still really enjoyed this wod. Or rather, I really enjoyed my scaled version:
DL 100#
Tuck jumps instead of double unders.

6:46
(22/122/5'4")
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Old 07-20-2011, 02:54 PM   #6
Sarah Isel
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Re: Sarah's Progress Log

January 24, 2011
Monday 110124

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

ran on a track.

I was only able to record total time w/ 4 min of rest included: exactly 13:00

Each half took 3:00 more or less.
(22/121/5'4")
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Old 07-20-2011, 02:55 PM   #7
Sarah Isel
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Re: Sarah's Progress Log

January 25, 2011
Tuesday 110125

Three rounds for time of:
12 Muscle-ups
75 Squats

Scaled..
3 rounds of:
At least 24 pull ups, 24 dips, and 75 squats.

17:45

I dont know what my deal was today, but I kept losing count. I made myself do extra reps to ensure that I did enough.

I love cf! Completing this wod made me feel a little better about the pint of ben&jerrys I had last night.. oops!
(22/119/5'4")
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Old 07-20-2011, 02:57 PM   #8
Sarah Isel
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Re: Sarah's Progress Log

January 27, 2011
Thursday 110127

"Holbrook"

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

I ended up changing this workout a bit. Wasn't feeling thrusters, and the track at my gym is 200M so I went with that distance.

10 rounds of:
10 burpees
10 pull ups
200 M sprint
1 min rest

Toal time inclcuding rests: 26:59

I absolutely loved this w/o!!
(22/120/5'4")
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Old 07-20-2011, 02:57 PM   #9
Sarah Isel
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Re: Sarah's Progress Log

January 28, 2011
Friday 110128

Clean 3-3-3-3-3-3-3 reps

Interning during the day. Serving at night. No time for the gym.

I did this wod w my 12 kg kettlebell before I left the house this morning. It will have to do for today.
(22/120/5'4")
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Old 07-20-2011, 02:58 PM   #10
Sarah Isel
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Re: Sarah's Progress Log

January 29, 2011
Saturday 110129

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Scaled for time:
20 inch box jump, 50 reps
75 jumping towel pull ups
30# Kettlebell swing, 50 reps
50 GHD sit-ups
50 reps of dumbbell hang power cleans (first 10 reps with 20# DBs, last 40 reps with 10# DBs)
800 meter run on track (at least sub 4 min)
50 GHD Back extensions

18:56

--Hang power cleans burnt me out!
(22/121/5'4")
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