Tues, 2/28

Warmup/Strength/WOD:

Results:

From R to L:  Carey, Jax, Jen doing KB swings

Mon, 2/27

Warmup/Strength/WOD:

Results:

floor bench press

butterfly pullups!!!

SOOOO happy about the butterfly PUs. Going to try to start incorporating them more into WODs, as the hands allow.

Sat, 2/25

Warmup/Strength/WOD:

REPEAT, TRY #2:

OPENS Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Results:
89+1 no-rep

Fri, 2/24

Warmup/Strength/WOD:

OPENS Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Results:

We actually took the time to measure out the correct 6" distance.

No-reps = 2 hands not touching target

Wed, 2/22

Warmup/WOD:

Results:

HSPUs -- only got 7 of these before I could do no more. Arms shot from maxing yesterday, I guess...

Had to do the remaining 23 like this...

Ring rows instead of pullups, thanks to blisters (I'm a wuss)

Burpees!!

Tues, 2/21

Warmup/WOD:

Results:

113# pwr cln

68# OHS -- PR!!!!

Very happy about the OHS. Finally had an epiphany & found if I point my toes outward at more of a 45 degree angle, my knees don't buckle AND my shoulder doesn't feel as tweaked. Plus, I think the squat therapy has really been helping. I was going to try 73# but with a wide grip, I can't get the weight over my head (thanks to shoulder). Two attempts at starting from BS position were no-gos. No worries -- like everything else, if I'm lucky it'll come with time. I'm just SOOO happy about the progression!!



Mon, 2/20

Warmup/Skill/WOD:

Results:
For ab work, I did KB side dips, bird-dogs, med-ball situps, ab ball choppers. Also worked on butterfly kip, able to get 5 in a row!! Must've been a fluke though because I couldn't do a repeat the rest of the night.

As for the wod itself, it's self-explanitory. I did the POSE running & managed to work on, but get just shy of a blister under each big toe. Gotta figure out how to work around that. Course, I wasn't wearing the proper running shoes, but I made do. I felt I was swift enough throughout the exercise though. Had some heavy breathing going on there!

Friday, 2/18

Warmup/Strength/WOD:

Results:

Getting ready to row the 1k

Brian rowing, Carey doing thrusters, David cheering, and & Ryan Cruz doing pullups

Wed, 2/15

Warmup/WOD:

Results:

43# OHS

Tues, 2/14

Warmup/Strength/WOD:

Results:

Carey DLing 215#

Ryan DLing 305#

Synchronized (semi) toes to bar

25# OH lunges



Mon, 2/13

Warmup/Strength/WOD:

Results:

It got cut off, but after the thrusters, while I waited on Ryan to finish running, I went ahead and started Death by Situps. Got to round 17 then quit because it was time to go.

Myself & Brian pushing out some thrusters

Wed, 2/8

Warmup/Strength/WOD:

Results:

My back was tired from this one, and at one point almost felt like it was going to cramp! I guess that's due to the rack jerks from last night. But I slowed down, worked on proper technique and finished.  ;)

105# front squat -- getting better!!

muscling up the pwr clns; as I fatigued I was forced to go back to using proper technique, but the point IS that I realized it and corrected it myself for the rest of the WOD

Tues, 2/7

Warmup/Strength/WOD:

Results:

113# jerk (and no... I'm not referring to myself)

Myself & Pedro doing burpees

Mon, 2/6

Warmup/Strength/WOD:

Results:

Happy point:  shoulder is getting stronger, as I can now do 45# snatches!! Form needs work, as opposed to muscling them up, but it's still forward progress.

Wall climbs -- those things are no joke!

33# snatch, with Liz & Angelica box-jumping in the background

pullups

Ghost-hand tracks left from the wall climbs -- thought they were cool

Fri, 2/3 -- Kelly

Warmup/Strength/WOD:

Results:

85# back squat

Wed, 2/1/12 -- 3.7mi run

Today was a cardio day, to see how fast you can run 3.7 miles. Last time I did this, it was with various exercises thrown in for good measure (ie, pushups here or there, squats, backward running, skipping, etc). This was just a full-out jog/run for time. I'd been working on the P.O.S.E. running & have found it must be paying off. I ran it in 31:19, so if I did my math properly, that's about an 8:43/mi.

I'm happy with it. But not so happy with the blister I got on the underside of my middle toe on the right foot.

Jan 2012 Body Composition Results

These are results from Jan 2012, not 2011. The lady typed it up wrong. Worth noting that the hand-held electrical unit calculated 22% body fat. My goal is to lose % body fat by 2-5%, by eating more paleo on a consistent basis and continuing with the CrossFit training. I'm interested to see how it will look in another 6 months and then a year.

Mon, 1/30

Warmup/Strength/WOD:

Results:



80# shoulder press

Fri, 1/27

Warmup/Strength/WOD:

Results:

Carey & David working shoot-thrus