Mon, March 28

Warm Up

2 Rds

15 Pass Throughs

10 Ovhd Squats

10 Pullups

10 Shoot Throughs

-then-

Coach led Burgener warm up

Strength

Snatch: 1-1-1-1-1-1-1

Don't not use any of the seven sets to "warm up." Use all seven sets as an attempt to establish a new 1RM

WOD

AMRAP5

250M Row

10 Burpees

Post Snatch 1RM and rds completed of WOD

Result

Strength:  Burgener, worked pwr clns instead of snatch (shoulder hurt when doing 15# bar snatch)

WOD:  2rnds + 3 burpees

Miscellaneous

So... I talked a neighbor (Wayne) into joining me tonight since he'd been talking about getting back into the exercise swing of things. He did pretty good. Check him out rowing! Missed him in the burpees video. I'll catch him next time! He survived day 1 & I think is contemplating returning for more fun tomorrow!

The box is looking at placing a group order for Innov8 shoes. The more that order, the bigger the discount will be! If you want some, let myself or coaches at the box know pronto!

Also, there's gonna be a Crossfit Campout April 30th at Cleburne State Park. Check the details at the box!

Shoot Throughs

Rowing

Burpees

Wed, March 23

WarmUp
400m run
2 rnds:
25 jumping jacks
15 arm swings forward, then backwards
15 squats
10 pushups

WOD (I made it up, since I have limited equip in the hotel's gym)
5 rnds:
10 modified widow-makers (15#)
15 dumbbell swings (20#)
20 sit ups

Result
Um... not sure since I forgot my stop watch, but I think it was less than 23min

Modified widow-makers

Mon, March 21

Warm Up

500m Row

2 Rds

15 Jumping Jacks

15 Lunges

15 Ring Rows

15 Situps

15 Back Extensions

WOD

Use a few minutes to warmup heavy power cleans

10 Power Cleans (185/115 or 70% of 1RM, whichever is lower)

5 Rds of Cindy

8 Power Cleans

4 Rds of Cindy

6 Power Cleans

3 Rds of Cindy

4 Power Cleans

2 Rds of Cindy

2 Power Cleans

1 Rds of Cindy

"Cindy" = 5 Pullups, 10 Pushups, 15 Squats

Post WOD time

Result

23:58 RX pullups, caterpillar pushups (w/ plank out at top), and RX squats

I actually really liked this WOD. I think I prefer ones like this when I can kind pace myself and go. The pushups were the killer though -- felt it more in my shoulder doing those than doing the pullups, but that could've just been because the pullups were only 5 at a time, versus the 10x pushups. 

My apologies for the side-ways videos. I'll have to learn my papparazzo a lesson or two on the way of the cheap video cam....

pullups, pushups

squats -- and rockin' the lack of pigmentation!

ugh to the PCs

caterpillar by the end...

Fri, March 18

Warm Up

3 Rds

10 Pass Throughs

10 Ovhd Squats (PVC)

10 Pullups

10 Pushups

10 Back Extensions

Choose one or both of today's WODs

WOD 1

21 Thrusters (95/65)

Sandbag (80/50) run to fence and back (approximately 50m)

15 Thrusters

Sandbag run to fence and back

9 Thrusters

Sandbag run to fence and back

WOD 2

5 Rds

9 DL (155/105)

6 Hang Power Clean (155/105)

3 Push Press (155/105)

Post WOD selection and time(s)

Result

WOD 1 = 5:06, w/ 53# & 45sandbag

WOD 2 = 3:42, w/ 65#

WOD 2:  hang clns into PPs

WOD 2 again

Thurs, March 17 -- St Patty's Day!

Warm Up

300m Row

250m Run

then

Coach Led Burgener Warm up

WOD

3 Rds for time

15 Power Snatches (#115/75)

30 KTEs

then not for time:

-5 sets of 10 unbroken ring pushups

-5 sets of 10 unbroken double unders

Post WOD time

Result

 12:33 (75# pwr cleans)

No video. We turned on the camera, forgot about it, and I wasn't about to try and post a 12min WOD online. Oopsies.

14 March 2011

Warm Up

50 Mountain Climbers

then 2 rds

10 Good Mornings (PVC)

10 Pass throughs

10 Pullups

10 Squats

10 Situps

WOD

12-9-6-3

Front Squat (#135/95)

CTB Pullups

HSPUs

Skill

5 Rds not for time

10 Hip Extensions

10 Butterfly Abmat situps

Post WOD time

 

Result

7:39, (85#), RX CTBs, box HSPUs

chest to bar pullups

box hspus

8 March, 2011

Warm Up

500m Row

2 Rds

15 Pass Throughs

15 Back Extensions

15 KB Swings (light)

15 Wallball (14/8)

Strength

Deadlift:5-5-5-5-5

Score 10 no-kip KTEs between DL sets

WOD

15-12-9

Squat (70% of 1RM or 225/155, whichever is lower)

HSPU

Post DL 5RM and WOD time

 

Result

Strength = 173# DL

WOD = 6:20 at 100# squat, using box for HSPUs