Fri, Apr 29

Warm Up

500m Row

2 Rounds

10 Good Mornings

10 KB Swings

10 Pushups

10 Situps

WOD

50 Burpess

Every minute on the minute do 3 power cleans (Body Weight). Continue until 50 burpees are complete

then

5 Rds

20 sec of as many weighted SuperMans as you can

40 sec rest

Post WOD time and total Back Extensions

Result

• WOD 1 = 5:34 at 93#
• WOD 2 = 58 reps at 5#

(L to R:)  Tyler, Carey, Wayne doing pwr clns

(L to R)  Tyler, Carey, Wayne doing burpees

Carey & Wayne doing weighted supermans

Thurs, Apr 28

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Back Extensions

10 Box Jumps

5 CTB Pullups

WOD

Choose one of the following

1. Open WOD 11.6

AMRAP7

3 Thrusters (#100/65)

3 CTB Pullups

6 Thrusters

6 CTB Pullups

9 Thrusters

9 CTB Pullups

12 Thrusters

12 CTB Pullups

15 Thrusters

15 CTB Pullups

18 Thrusters

18 CTB Pullups

21 Thrusters

21 CTB Pullups

....and on

2. AMRAP8

Squat Clean and Jerk (#135/85)

Post WOD chosen and results

 

Results

WOD 11.6 - 66 reps RX

 

There were a couple of times I got down too far in the squat & had to drop the weight because I couldn't get back up. So I might could've gotten in a few more reps. This one had me breathing really hard!!

 

I had actually remembered to bring my camera on this WOD, but forgot to use it. Too busy psyching myself up for the actual WOD (not a big thruster fan). hehe 

Tues, April 26

Warm Up

3 Rds

250m Row

10 Back Extensions

10 Box Jumps

10 KB Swings

5 CTB Pullups

WOD

50 Deadlifts (#135/85)

40 Pushups (Hand Release)

30 Hang Power Cleans (135/85)

20 Ring Dips

10 Snatches (135/85)

Post WOD time

Results

14:38 using 75# DL/PWC, 41# snatch

 

The DLs were really easy, the PWCs got heavy after a bit, but on the snatches I was proud of myself. I was concered my shoulder wouldn't be able to handle the weight & movement combo, but I fought through it with only a couple of twinges which become waaay obvious & get worse if I get the slightest bit out of form. Not the prettiest I'm sure I could've hammered them out, but they were completed. Good news is that it seems like maybe my shoulder is improving slightly...

 

I forgot my camera this time, so no lovely pics/vids.

Mon, Apr 25

Warm Up

3 Rds

25 Double Unders

10 Pass Throughs

10 Good Mornings

10 Back Extensions

10 Situps

Strength

Sumo Deadlift: 5-5-3-3-1-1

WOD

For time:

100 Walking Lunge steps

50 KTEs

Post SDL 1RM and WOD time

Results

• Strength: 183# 1RM
• WOD:   7:47 RX

Wayne doing sumo DLs

Carey doing sumo DLs (183#)

Brandy & Carey doing lunges

Knees to Elbows

Fri, Apr 22

Warm Up

400m Run

2 Rds

10 Pass throughs

10 Pullups

10 Box Jumps

20 Situps

10 KB Swings

Strength

Push Press: 3-3-3-3-3

WOD
EMOM10 (Every minute on the minute for 10 minutes)

5 Burpees

10 Box Jumps (24/18)

Post Push Press 3RM

Result

• Strength:  Worked up to 65# on press and (pun intended) decided not to press my luck & stopped there on the weight since I felt it in my shoulder.
• WOD:  Finished rounds with at least 20-30 seconds of rest (as more minutes pass, the less seconds of rest there were though)

Jenn, Carey, Wayne doing burpees & box jumps

Wed, April 20

Warm Up

500m Row

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Back Extensions

10 Situps

Strength

Squat: 3-3-3-3-3

WOD

3 Rds not for time

10 Dead Hang Pullups

10 Shoot Through

Post Squat 3RM

Result

• Strength = 115# back box squats max, then worked technique mostly at 95#. WOW! Can really tell the difference deep in the upper thigh/lower gluteal region when you do that!
• WOD= RX. Did 3-3-2-2 on the dead-hang pull-ups each round (meaning, would do 3, take a breather break, then 3 more, etc)

dead-hang pullups

Shoot-throughs (I'm convinced the power comes from whipping the pony tail)

Walked into the box while Coach Tyler was doing his CrossFit Games WOD (toes to bar), so I HAD to get video of that! It was 5 pwr cleans/10 toes to bar/15 wall balls AMRAP in 20min. Vids taken toward the end of the WOD. 

pwr clean

Tues, April 19

Warm Up

40 Jumping Jacks

2 Rds

10 Med Ball Cleans

10 KB Swings

10 Back Extensions

10 Box Jumps

10 Pullups

WOD

21 Deadlifts (225/155) or 60% 1RM, whichever is lower

400m Run

18 Deadlifts

400m Run

15 Deadlifts

400m Run

12 Deadlifts

Result

9:43 @ 123#

Miscellaneou

For as much as I complain about DLs, I felt good about this WOD. It was manageable for me. I hate to say I may could have gone up in weight for this one, but I was breathing hard & felt taxed, but no overly-burdened like I most of the time feel when working DLs. So this one must've been dead-on. Hooray!

Tami & I whipping out the DLs

Saturday, April 16

Partner WOD!!

Warm UP
400m run
2x:
10 box jumps
10 presses (45#)
10 situps
10 back extensions
10 pullups


Team WOD "Suprise!!"
For Time

100 Double Unders 3X singles
2x Tire Flips Wall and Back and 250M Sand Bag Run:
(Big Tire and Sand Bag Men/ Small Tire and Sand Bag Women)
2K Row

Result
We made two teams of 3, and therefore the WOD was 3x flips & runs + 3k row.

My team had Heather & Wayne on it:  27:04

Again I forgot the camera...

And talk about a glutton for punishment, coming in and doing this after karate 1 hr earlier. My lefts and hip flexors didn't thank me for this one!

Friday, April 15 - TAX DAY!!

Warm Up

50m Bear Crawl

25 Jumping Jacks

2 Rds

10 Med Ball Cleans

10 Pushups

10 Situps

Strength

Clean and Jerk: 1-1-1-1-1

WOD

4 Rds

400m Run

Rest 3 Minutes

Result

85# squat clean for strength 

Runs = 1:39,1:36,1:35,1:33

Yeah, this one kicked my arse. The knees felt the squat cleans, but I think it's still a left-over from the karate camp weekend. Those 3 days off went by too quickly! It's like recovering from a marathon!!

But it felt good to get back into the swing of things.

Forgot the camera though...

Wed, April 6

Warm Up

3 Rds

250m Row

12 Pushups

12 Ring rows

12 Box Jumps (18/12)

12 Back Extensions

12 Situps

WOD

30 HSPUs

40 Pullups

50 KB Swings (53/35)

60 Situps

70 Burpees

Post WOD time

Result

16:11 w/ ring rows & box HSPUs (knees)

Definitely felt sore from yesterday's push ups!

box HSPUs on knees

kb swings

situps

burpees --- buckin furpees!!

Tues, April 5

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 KB Swings

10 Box Jumps

10 Lunge Steps

10 Back Extensions

A.

Press: 3-3-3-3-3

Do not use any of the five sets as "warm up"

B.

AMRAP5

10 Unbroken Pushups

Post weight for A and rounds complete for B

Result

A.   45#, working on press form without re-injuring shoulder
B.   7 rnds of pushups (2 complete rounds of strict chest to ground good forms before failing to hands off deck approach)


No pics or vids tonight. I totally forgot about it, even though the camera was sitting right there...

Fri, April 1

Warm Up

50 Double Unders

2 rds

10 Pass Throughs

10 Ovhd Squats

10 Box Jumps

10 Pullups

10 Situps

WOD

21-15-9

Back Squat (#185/135)

Burpees

Push Press (2x #35/20 DBs or KBs)

Post WOD time

Results

10:30 (95# squat, 20# db)

Ugh, felt tired & weak going into this wod (had woken from a 45min crash nap) and it certainly kicked my hiney!! It always amazes me how such a short amount of time can sometimes feel like it lasts forever.

Miscellaneous

• Ryan came in tonight and did Elem 1 (red band) in 8:16
• Wayne also joined us & did 1/2 Elem 1 (blue band) in 3:49
• Looks like Wayne starts the Elements class Monday the 4th!!

Coaches Jason & Jackie (with their coolio matching socks!)

DB press

Back squats -- these were very heavy to me tonight

um yeah... round 3 & I was POOPED