Tues, Nov 1

Result:

• 13:26 using 35# & 20" box
• OHSes suck; I really have to struggle to lock in that bad shoulder. It feels so weak. At that weight, it's not hurting (which is good) but it tires out so quickly that it gives way. I fell back on the rumpus one time, trying to overcompensate staying on my heels and not leaning forward. Despite how badly they feel, Jax says they look pretty good. I guess it's the silver lining in the cloud.
• On a prouder note, I did this wod last year about 10months ago at only 15# on the OHS (proof my shoulder is gradually getting better!!) and the 18" box. My time has gone up almost 2 minutes, but I've also done heavier weight and a higher box. I'm pleased.

Sun, Oct 30

Result:

• Strength = 83#x3, 93#x3, 103#x3, 103#x3, 103#x3; felt heavy today for some reason
• WOD = 5 rnds + 3 windshield wipers

med ball cleans into wallballs

nice squat!!

Jax + C doing windshield wipers (75#)

Sat, Oct 29 -- Carey WOD!!

So... I got to test out a new WOD, based on movements, skills, things I like in the box. The result?

WOD:
3 rnds
50 DUs
10 box jump burpee pullups (20")
25 situps

Result:

• 9:44 RX

It was a gasser!

Fri, Oct 28

Result:

• Strength = 130#
• WOD = 9:44 at 55#

knees to elbows!

55# push press

Wed, Oct 26

Result:

• Not for time, worked form -- apparently since I've been working on cleans so much, I'm creating a bad habit of lifting the rumpus first now on DLs. Ugh

Fri Oct 21

Warmup:50 Double Unders
then....2 Rounds
10 Pullups
10 Pushups
10 Lunges
10 Ring Dips
10 OHS
Strength:Deadlift 5-5-5
WOD:200m Run
10 Man Makers
200m Run
8 Man Makers
200m Run
6 Man Makers
200m Run
4 Man Makers
200m Run
2 Man Makers

Result:

• Strength =  165#, 175#,175#
• WOD = 11:39, using 26# KB


C + Jax doing man makers

Wed, Oct 19

Warmup:400m Run
then....2 Rounds
10 Ring Dips
10 Pushups
10 Passthroughs
10 Situps
Strength:Shoulder Press 5-5-5

WOD: For Time9 Hang Power Cleans (185/135)
15 Toes to Bar
6 Hang Power Clean
20 Toes to Bar
3 Hang Power Clean
25 Toes to Bar 

Result:

• Strength = 5-5-5 at 63#
• WOD = 9:30, 75# hpc

63# shoulder press

toes to bar

73# hang pwr clean

Tues, Oct 18



Result:

• skill = handstand holds
• wod = 16:40 85#, mod mus (7x: 1 ring dip, 1 pullup)

Owen handstand, doing his little wod

owen box jumps

Fri, Oct 14

Result:

• strength = 105# bk squat, working on form, not letting rump come up before the rest
• wod = 8:00 w/ 35# kb; done in groups of 10. my grip was failing on the last 30 -- hard to keep a hold!



Flying ponytail during KBs

Look at Jax's extension at the top! Kinda freaky....

105# back squat

(almost synchronized) KBs

Tues, Oct 11

Result:

• strength = 85# form work
• wod = waffling on whether or not this wod was RX. I seemed to caterpillar some of the pushups as my arms began to fatigue

Mon, Oct 10

Result:

• Strength -- form was awful for first set. Should've warmed up to the weight because my back was arching something fierce. So I backed off a bit for the next round.
• WOD -- 85# was right for this one, but afterward I worked some more on the clean and learned I was blast pulling from the ground as opposed to from the knee/hip area. (I think that was also causing me to lift on my toes during the clean.) Had an AHA! moment when I discovered it was a little easier the latter way...



jumps and cleans

and check out our lil crossfit enthusiast in action!!

Fri, Oct 7

Result:

• strength = 103# bench press
• wod = 65#PP, 26-31-33 (didn't catch sprint times, but I think they were 2:04,1:53,1:49)

Liz (background) & me PPing after a sprint round

Tues, Oct 4

Result:

• Strength = 75# cleans; I obviously need to work on getting low quickly, as opposed to stepping out with my right foot!
• 7min rnd = 4 rnds + 3 pus; 5min rnd = 5 rnds; 3min rnd = 4rnds
• This wod was a total mind melt. Almost a to-failure for 7min rnd. It was all I could do to just keep moving and not quit. But then I'm not a thruster fan, so ....   Shoulders definitely felt that one.

Jax (95#) & me (75#) pwr squat cleans

 

Jax & me doing rnd2 box jumps

Jax & me again briefly syncronizing KB swings

Mon, Oct 3 -- Happy Birthday Ryan!!

 
The family jogging during the warmup!! The family that works out together, stays fit together!

50 burpees

mountain climbers

Result:

• 7:38 RX
• Snatch form work was only 15#; didn't think I could do more weight without tweaking shoulder until I figure out correct form on this one
• Now, it could've been the paleo diet or a fluke, but I felt good doing this wod. Sure, I was tired while doing it but I actually felt I had some get-up-and-go during this one!!