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

Tues, Oct 4

Result:

• Strength = 75# cleans; I obviously need to work on getting low quickly, as opposed to stepping out with my right foot!
• 7min rnd = 4 rnds + 3 pus; 5min rnd = 5 rnds; 3min rnd = 4rnds
• This wod was a total mind melt. Almost a to-failure for 7min rnd. It was all I could do to just keep moving and not quit. But then I'm not a thruster fan, so ....   Shoulders definitely felt that one.

Jax (95#) & me (75#) pwr squat cleans

 

Jax & me doing rnd2 box jumps

Jax & me again briefly syncronizing KB swings

Mon, Oct 3 -- Happy Birthday Ryan!!

 
The family jogging during the warmup!! The family that works out together, stays fit together!

50 burpees

mountain climbers

Result:

• 7:38 RX
• Snatch form work was only 15#; didn't think I could do more weight without tweaking shoulder until I figure out correct form on this one
• Now, it could've been the paleo diet or a fluke, but I felt good doing this wod. Sure, I was tired while doing it but I actually felt I had some get-up-and-go during this one!!

Sunday, Oct 2

Warmup:

50 double unders

2x:

  situps

  ring rows

  good mornings (45#)

  pushups

WOD:

9-6-3:

  100m sprint **

  burpee pullups

  box jumps

** 100m spring to be done at beginning of each couplet (for a total of 3)

Result:

• 5:22 RX
• Wind sucker!! And the burpee pullups weren't quite as following as I would've liked, but they got done nonetheless

burpee pullups





Fri, Sept 30 - - Tabata Something Else

Ryan doing tabata situps

35# OHS -- getting better but noticing knees over the toes....

Result:

• RX (see wod board pic for #s) -- the pullups & pushups were way hard
• I gamed the system & only did as much as my last rep in a previous round; was still dog tired by the end of the 16min though!

Food:

• grapes
• gr beef/zucchini/carrot mix
• grapes
• paleo pancake
• shake:  banana, ice, water, cocoa powder, almond butter
• grapes
• pulled pork, another banana paleo shake