Thur, Dec 30

Warm-Up

Run 400m

2x  ----

10 OHS

10 back extensions

10 pullups

---

Coach Led Burgener Warm-up 

Strength

Hang Power Snatch / Find your 1 Rep max.  (58#)

WOD 

AMRAP in 20 mins:

5 Deadlifts (70% of your 1RM) 

10 PushUps (release hands @ the bottom)

15 situps

RESULT  = 14 rounds RX (145# DL)

DL 145#

Tami DL 

Cheesin' during situps

Prepping for more DLs over halfway through the wod

Double Dream Hands warmup  = awesomeness

Bustin out the situps

Diggin deep on the DLs

Tues, Dec 28

WU

Coach Led

Strength 
Sumo Deadlift
5-5-5-5-5   (45# - 95# - 105# - 125# - 155#)

WOD
2 rounds For Time:
10 Hang Power snatch 135/95lbs
25 Ring dips
50 Box Jumps 24/18in

RESULT = 8:45 using 48# for snatch & red band for dips

155# Sumo DL

48# hang pwr snatch

box jumps (and a halo around my head!)

Wed, Dec 15

Today is my step-father-in-law's bday! Happy Bday, Tom!

FOOD
Ok, not a good day for food. There's freaking holiday goodies everywhere I go!!

BF = chex mix w/ freshly squeezed juice

Snack = more chex mix

Lunch = cake & ice cream (peppermint ice cream)

Snack = apple

Dinner = nachos + clementine

WOD

Warm-UpCoach Led

Strength
Power clean
70% x 3   (81#)
80% x3    (92#)
90% x 3+  (3 @ 105#)

WOD - Filthy Fifty - The Remix
For time:
50 tuck jumps
50 calorie row
50 push-ups
50 KB sumo-deadlift high-pull (55/35)
50 jumping air squats
50 deadlift (135/95)
50 MB clean (20/14)
50 lateral burpees
50 abmat sit-ups 

RESULT = 30:57 RX -- I beat my last time by approx 3 minutes!! I wonder if I could've done better had my food intake not been so crappy today?

105# power clean

Rowing:  (front to back) Carey, Jason, Clinton, Tami

Another view of rowing (f to b):  Tami, Clinton, Jason, Carey

Pushups, done RX no less (all 50!!)

35# KB SDHP

Mon, Dec 13

Happy Birthday to my Dad!!

-----

Yeah, I fell off the bandwagon. Scratch that -- I took a nose-dive off the bandwagon & didn't want to pick myself up. I haven't posted in a week, and I ate like crap the entire time. Correlation? Possibly. Either way, I have to admit that while eating whatever I wanted was in a way satisfying, I did notice a change in my energy levels. I felt like I was dragging more & couldn't get enough sleep even though I was sleeping like a rock. So I'm back on the modified paleo plan again starting today!

FOOD

BF = 3 boiled eggs, banana, 1 small square of 74% cacao

Lunch =  steak fajita meat w/ avocado, freshly squeezed grapefruit/oj, 74% cacao

Snack =  apple, 2 clementines

Dinner =  fruit/spinach smoothie & beef vegetable soup


WOD

Warm-UpCoach Led

Strength 
Squat
70% x 3     (98#)
80% x 3     (115#)
90% x 3+   (4 @ 125#)


Skill
Muscle-Up Progression

WOD
For time:
15  burpees
1  air squats
14 Burpess
2 air Squats
13 burpees
3 airsquats
12 burpees
4 Air Squats ...

(continue until you get to 1 burpee and 15 squats )

RESULT  =  13:47, but I screwed up on round 1 and did 4 burpees before realizing nobody else was following along. Brains + brawn don't mix.......
BUCKING FURPEES!!

Back Squat 125#

The WOD:  pictured, Holli, Clinton, Michael, Taylor, Carey, Tami

Muscle-up progressions

Taylor showing us how muscle-ups are done

Tues, Dec 7

Remember Pearl Harbor.

FOOD


BF = bacon/egg taquito, 6oz fresh squeezed OJ

Lunch = roasted chicken, spinach/avocado salad, more juice, 7 half-dollar-sized paleo cookies

Snack = 1 tangerine, apple

Dinner = fruit/spinach smoothie


WOD


Coach Led WU

Skill:
Muscle -up
Work on progressions or form for  2mins

Press:
65% x 5  (50#)
75% x 5  (56#)
85% x 5+  (65#)  --> only got 5

WOD

1 mile sprint or 2k row


RESULT = 8:22 mile run 

Pure concentration

Sat, Dec 4 -- COMPETITION DAY!!

Today was my first Crossfit Team Competition!! We had a really good time, and actually wound up "wrecking shop", to quote Michael (team member). Our team in the intermediate division placed 2nd, and the elite team placed 3rd. We were all quite proud of ourselves. See the pics & video below for what my camera captured. There were several cameras out there, so hopefully we'll get to see everyone's at some point.

BF = 1 taquito

Snack = 2 tangerines

Lunch = small Very Berry smoothie from Smoothie Factory + 1 smoothie

Dinner = Fuzzy's!! Very good taco joint. Had chips & queso + a soft shredded pork taco + root beer.

WOD

WOD 1 = 30 burpees w/ partner clap (1-legged for elite), 2 ppl push Ford F250 50m, 30 more burpees (1-legged again for elite), other 2 ppl push Ford F250 50m more

WOD 2 = FRAN, (elite:  95/65#, intermediate:  75/55#)
                 21-15-9 of thrusters & pull-ups

WOD 3 (elite) =  Chinese fire drill out of the Ford Fusion, run to tire foot drills, wall climbs, partner carry, 2000m team row, each person 15 ring push ups (25 burpee penalty if rower handle doesn't make it in its holder slot)

RESULT:   Intermediate team took 2nd place out of 12 teams; Elite took 3rd out of 6th teams (they'd have gotten 2nd but had penalty burpees at end of wod3). Great job by everyone!!

Carey & Randy had the coolest socks!!

Amy mid-thrusters

Taylor doing thruster

Ellen doing thruster

Carey doing thruster

Taylor doing thruster, & Amy's backside

Carey doing thruster again

Ellen doing another thruster

Carey doing thruster

Carey again doing thruster

Micahel, mid pullup w/ Randy looking on

Randy's alternate grip pullup

Ellen pullups (Randy assisting)

Corey's self-mutilation due to pullup competition (OUCH)

Ouch again -- Corey's pullup wounds

Elite team about to do the 3rd wod

Monica & Amy ready to go! (Do they look like they already did 2 WODs?)

Taylor pimpin the Ford Fusion

No... it's not a hold-up or police raid. It's the beginning of the wod

Amy rowing in 3rd wod

Pull, Amy, pull!

Monica pulling like there's no tomorrow

Corey man-handling the rower

Taylor mid-row

Intermediate team took 2nd place (L to R:  Rep Nazi, Ellen, Michael, Randy, Carey)

Elite team took 3rd place (L to R:  Taylor, Monica, Amy, Corey, Rep Nazi)

The Elites enjoying their new status!

Hanging winners (L to R:  Randy, Carey, Michael, Amy, Ellen, Corey, Monica, Taylor)

Fear No Athlete (it's what the back of our shirts said)

 

1-legged burpees

Judge explaining rules to intermediate team

Dude carrying another BIG dude

hello!

Carey doing pullups in back

Getting ready to watch elite divisions compete in WOD 1

Randy about to pass off to Michael

Intermediate receiving 2nd place medals

Intermediate burpees (Ellen & Michael up, Randy & Carey down, rep nazis on each side)

All, midway burpees

Hut, hut!! hehe

Michael holding the weight while I do pullups

It says Fear No Athlete, but I think Monica fears the rep Nazi

Randy UP thruster

Randy, Carey burpees

Michael looking serious

Intermediate team strategizing

Loyalty - enough said

Both teams, preWODs

Both teams, pre WODs close-up

Elite team round 1 of push

Elite team round 2 of pushing

Intermediate team round 2 pushing

Spectating