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