Thurs, 12/29

REALLY fun day today, just doing skill work on various movements!! Haven't done anything like that in quite a while. It makes for a nice change and a rest after other wods this week.

Warmup/Strength/Skill/WOD:

Results:

Weighted strict pullup with 9lb kettlebell -- amazing what 9lbs difference can do!!

handstand

broad jump

stupid picture wouldn't turn, just cock your head to read it

max box jump

As some of you may know, every inch counts! 

Wed, 12/28

Warmup/Strength/WOD:

Results:

Oops, I just noticed that the wod results are backwards for us. I had written my results on Jax's line & hers on mine. 

Carey's results = 5:35 @ 95#

Jax's results = 6:36 @ 100#

I really dug my outfit today. Mostly all gifts from xmas. The hairy leg warmers were fantabulous!!

Tues, 12/27

Warmup/Strength/WOD:

Results:

150# deadlift, doing them unbroken during wod

Toes to bar -- can any such video ever be flattering when it comes to that stuff??

Mon, 12-26... ahhh, the home box

 Warm Up/Strength/WOD:

 Results:

Clockwise, starting at 11o'clock:  Jax, Mighty Mouse, Carey, Angelica

You know it's a good wod when weight gets thrown down and the grunting is loud!!

Wed, 12/21

Still at Lakeway Crossfit

Tues, 12/20

Again, visiting Lakeway Crossfit. Today I joined the ladies' class for a team wod.
WarmUp:

WOD:



• 1 person does the bear crawl while partner does box jumps until partner completes bear crawl, then switches.
• First partner then works on KB swings while partner does box jumps & vice versa
• First partner moves to mountain climbers while partner does box jumps & vice versa
• First partner does 400m run while partner box jumps then switches

Result: 

I think it took our team 25:15

Mon, 12/19 - 1RM PR for DL = 225#

WarmUp:

Repeat 4x:

• 30 seconds jumping jacks
• 30 seconds high knees
• 30 seconds fast feet

Strength:
Find 1RM DL

WOD:

Result:

• Strength = 225# 1RM  which is a new PR!!!
• WOD = 6 rnds @ 185#



DL, 205#

Thurs, 12/15

Result:



Ryan benching (note the weight)

Carey bench press (note the weight)

Actually, Ryan's shoulder was injured in racquetball but I like to joke that I can way out-do him in the weight. Well, on some stuff yes, but others no -- and it's only because he doesn't crossfit as much as I do.  ;}



OHS (getting better, but can tell shoulder is still weak)



Wed, 12/14

105# front squat

handstand pushups

air squats



Tues, 12/13

Result

• strength = form work (see 1st vid below why....)
• wod = 13:44 RX

As a reminder to myself, here's the bad form on the jerk

Better form on the jerk

Mon, 12/12

Result

• RX, good running weather; breathing a little better but still took it easy. Would've liked to have known my mile run time but didn't catch it.

Fri, 12/9

Me & Jax adding a lil extra fun into the wod (Ryan in background)

Thurs, 12/8

Result

• Strength:  90 - 105 - 115, felt heavy tonight
• WOD:  This wod really sucked, but mostly because of my upper chest congestion. The whole time I felt I couldn't breathe well enough, and as a result I slowed down immensely. But I finished, nonetheless. Not pretty, but done and overwith!

Wed, 12/7

WU
3x:
   10 pass thrus
   10 OHS
   10 KTEs
then Burgener WU

Strength
Snatch 5-5-5 (65%-75%-85% of WL, where WL={10#-1RM})

WOD
5-10-20-30-20-10-5
Ball slams (14/20)
Situps
then
AMRAP 10min jump rope singles

Result

• Strength = 15# form work for all 3 sets
• WOD = 6:26 RX and 1004 jump ropes

15# snatch work, still working on dropping under weight, as opposed to stepping out. The movement has earned me the new nickname "Swideswipe"

Liz & C moving so fast during ball slams the camera can't even keep up!

C & Liz working it!

Mon, 12/5

Fri, 12/2 (on cruise)

120 flights of stairs + 2 mi walk
(took about an hour total)

Thurs, 12/1 (on cruise)

5000m row
25:17

Wed 11/30 (on cruise)

WU
500m row
Then
10 rounds:
  10 pushups
  10 -  30# DB swings (sorta KB)
  10 situps
  5 burpees
  10 air squats
Result
Time:    22:17

Tues, 11/29 (on cruise)

WU
500m row
3x:
10 incline situps
10 pushups
10air squats

Then, not for time
5x:
50DUs
5 hspu
100yard run
14 lunges

Then, 500m row

Then, 25 min kata practice

Mon, 11/28 wod (on cruise)

While on our cruise, I took advantage of a couple of free classes they had to offer to see how they faired:

• 30min ab class
• 30min boot camp class - not bad, inner thighs were a little sore day afterwards (lots of almost SDLHPs)
• 500m row

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