Wed, Aug 24

Result:

• Strength = 65 - 65 - 75 - 95 - 115
• WOD = 11:59
• 14# wb
• 35# kb
• 33# GtoOH
• 33# OHS x 15, pvc x 15  hooray!!!!

 

Ryan doing kb swings

me doing burpees

Mon, Aug 22

WarmUp:
2 rnds:
  10 back ext
  10 pike pushups
  10 OHS
  10 pass thrus
  10 good mornings

Strength:
Deadlift, 3-3-3

WOD:
AMRAP 7 min:

• 3 strict pushups
• 3 medball claens (20/14)
• 3 wall balls (20/14)

Result:
Strength = 165-185-200  -- very happy about this!!
WOD = 12 rnds + 1 pu  (RX)

WOD + results

200# DL x 3

Rnd 1

Last full round

Wed, Aug 17

WarmUp

3 rnds:

  10 back ext

  10 pullups

  10 pushups

  10 situps

WOD

AMRAP in 12min

5 reps of each, then add 10# for each next round:

  DL

  pwr clean

  fr squat

  push press

Result

33-43-53-63-73-73-73

I repeated 73s cuz I could start to feel my shoulder not liking the weight. Wasn't about to try to go up. Besides, I was way tired! My lower back definitely felt that wod. Hung from the bar for 50 seconds which seemed to have helped stretch it out some afterwards.



wod board + results

JPV - DLs & Carey -  push press

pwr cleans

Mon, Aug 15

WarmUp

2x:

  10 passthrus

  10 pullups

  10 pushups

  10 back extensions

  10 situps

  10 air squats

WOD

(team wod)

50-40-30-20-10 of:

  deadlifts - 95#

  KB swings - 35#

  situps

  DUs (or 3x singles)

Each person does 5 reps then partner takes over. Repeat until finished.

Result

17:09



Wed, 10 Aug

WarmUp:

2 rnds:

   10 pass thrus

   10 lunges

   10 situps

  

WOD:

10 rnds:

   5 pwr cleans (135/95)

   7 burpees

   9 KB swings (56/35)

Result:

• 19:11 RX

Note:

• I thought I was going to die tonight. PCs felt horrible, but in looking through the video it must've been more in my head than anything. Trying to work more on throwing the hips. It feels like I'm doing it, but the video evidence shows otherwise. Oh well....
• Very happy with this WOD. First time I've done 95# PCs for an entire wod like that.

95# power cleans!!

Mon, Aug 8 -- Cindy

WarmUp

Run 550m

2 rnds:

  10 KB swings

  10 pike pushups

  10 lunges

  10 situps

  10 passthrus

WOD

CINDY

AMRAP 20 min:   

•   5 pullups
• 10 pushups
• 15 air squats

Result

• 15 rnds + 1 pushup
• ring rows instead of pullups (ripped skin shaving calluses previous day)

Wed, Aug 3

WOD
3.6mi run

RESULT

• 3.6mi run36:09
• My knees the next day felt like they ran a marathon (and it's 4th day in a row of working out). I need a rest day! Obviously I'm out of long distance running shape, but am happy with a ~10min mile. I was thinking it'd have been closer to a 12min mile time. I love it when I underestimate myself.  ;)

Tues, July 26

Unfortunately I don't recall what the wod was (I'm a week late posting this!). It was KBs and burpees, AMRAP maybe? Wind sucker is all I recall.

me & Patrick doing KBs

Patrick & I mid-burpees

pit stop!!!

Mon, Aug 1

WOD

200m sprint

10 pwr cleans

repeat, down to 1 pwr cln

RESULT

• DUs = 120
• 17:24, 85#

Stupid running! I was most certainly sucking wind during this WOD. Surprisingly the pwr clns weren't as heavy as I imagined they'd be. The difficult part was getting a breathing pattern down while doing them after the sprints. I'm a sucky runner. BUT, when I finished I thought my time was around the 19min mark, so 17:24 makes me smile.

me & Pedro prepping for DUs

Tues, Aug 2

RESULT

• Strength = 135# x 3
• WOD = 8:48, 33# bar & 26# KB

Glad Jax talked me into doing the lighter weight, otherwise my shoulder would've died. As it were, it got a good workout. But the fact that I did it all at this weight makes me a happy camper, because it means the shoulder is slowly improving!!

serious look for the push press

Sat, July 30

WarmUP:

1 hr karate (outside of NBD)

WOD:

~1mi jog to swimming pool, alternating sprints, including burpees & squats while waiting for slower runners to catch up

5 rnds:

  3 laps

  20 air squats

~1mi jog to swimming pool, alternating sprints, including burpees & squats while waiting for slower runners to catch up

L to R:  Jax, Brian, Jason

L to R:  Cheri, Jason, Jax, Brian, Carey

Jax & Carey

Brian & Jason

Brian & Jason

Carey recuperating after a sprint

Brian & Jason out for a stroll

Carey & Jax

Jax & Carey doing burpees

Brian, Jax, Carey, Jason jogging

Jax, Brian, Jason, Carey