Mon, March 28

Warm Up

2 Rds

15 Pass Throughs

10 Ovhd Squats

10 Pullups

10 Shoot Throughs

-then-

Coach led Burgener warm up

Strength

Snatch: 1-1-1-1-1-1-1

Don't not use any of the seven sets to "warm up." Use all seven sets as an attempt to establish a new 1RM

WOD

AMRAP5

250M Row

10 Burpees

Post Snatch 1RM and rds completed of WOD

Result

Strength:  Burgener, worked pwr clns instead of snatch (shoulder hurt when doing 15# bar snatch)

WOD:  2rnds + 3 burpees

Miscellaneous

So... I talked a neighbor (Wayne) into joining me tonight since he'd been talking about getting back into the exercise swing of things. He did pretty good. Check him out rowing! Missed him in the burpees video. I'll catch him next time! He survived day 1 & I think is contemplating returning for more fun tomorrow!

The box is looking at placing a group order for Innov8 shoes. The more that order, the bigger the discount will be! If you want some, let myself or coaches at the box know pronto!

Also, there's gonna be a Crossfit Campout April 30th at Cleburne State Park. Check the details at the box!

Shoot Throughs

Rowing

Burpees

Wed, March 23

WarmUp
400m run
2 rnds:
25 jumping jacks
15 arm swings forward, then backwards
15 squats
10 pushups

WOD (I made it up, since I have limited equip in the hotel's gym)
5 rnds:
10 modified widow-makers (15#)
15 dumbbell swings (20#)
20 sit ups

Result
Um... not sure since I forgot my stop watch, but I think it was less than 23min

Modified widow-makers

Mon, March 21

Warm Up

500m Row

2 Rds

15 Jumping Jacks

15 Lunges

15 Ring Rows

15 Situps

15 Back Extensions

WOD

Use a few minutes to warmup heavy power cleans

10 Power Cleans (185/115 or 70% of 1RM, whichever is lower)

5 Rds of Cindy

8 Power Cleans

4 Rds of Cindy

6 Power Cleans

3 Rds of Cindy

4 Power Cleans

2 Rds of Cindy

2 Power Cleans

1 Rds of Cindy

"Cindy" = 5 Pullups, 10 Pushups, 15 Squats

Post WOD time

Result

23:58 RX pullups, caterpillar pushups (w/ plank out at top), and RX squats

I actually really liked this WOD. I think I prefer ones like this when I can kind pace myself and go. The pushups were the killer though -- felt it more in my shoulder doing those than doing the pullups, but that could've just been because the pullups were only 5 at a time, versus the 10x pushups. 

My apologies for the side-ways videos. I'll have to learn my papparazzo a lesson or two on the way of the cheap video cam....

pullups, pushups

squats -- and rockin' the lack of pigmentation!

ugh to the PCs

caterpillar by the end...

Fri, March 18

Warm Up

3 Rds

10 Pass Throughs

10 Ovhd Squats (PVC)

10 Pullups

10 Pushups

10 Back Extensions

Choose one or both of today's WODs

WOD 1

21 Thrusters (95/65)

Sandbag (80/50) run to fence and back (approximately 50m)

15 Thrusters

Sandbag run to fence and back

9 Thrusters

Sandbag run to fence and back

WOD 2

5 Rds

9 DL (155/105)

6 Hang Power Clean (155/105)

3 Push Press (155/105)

Post WOD selection and time(s)

Result

WOD 1 = 5:06, w/ 53# & 45sandbag

WOD 2 = 3:42, w/ 65#

WOD 2:  hang clns into PPs

WOD 2 again

Thurs, March 17 -- St Patty's Day!

Warm Up

300m Row

250m Run

then

Coach Led Burgener Warm up

WOD

3 Rds for time

15 Power Snatches (#115/75)

30 KTEs

then not for time:

-5 sets of 10 unbroken ring pushups

-5 sets of 10 unbroken double unders

Post WOD time

Result

 12:33 (75# pwr cleans)

No video. We turned on the camera, forgot about it, and I wasn't about to try and post a 12min WOD online. Oopsies.

14 March 2011

Warm Up

50 Mountain Climbers

then 2 rds

10 Good Mornings (PVC)

10 Pass throughs

10 Pullups

10 Squats

10 Situps

WOD

12-9-6-3

Front Squat (#135/95)

CTB Pullups

HSPUs

Skill

5 Rds not for time

10 Hip Extensions

10 Butterfly Abmat situps

Post WOD time

 

Result

7:39, (85#), RX CTBs, box HSPUs

chest to bar pullups

box hspus

8 March, 2011

Warm Up

500m Row

2 Rds

15 Pass Throughs

15 Back Extensions

15 KB Swings (light)

15 Wallball (14/8)

Strength

Deadlift:5-5-5-5-5

Score 10 no-kip KTEs between DL sets

WOD

15-12-9

Squat (70% of 1RM or 225/155, whichever is lower)

HSPU

Post DL 5RM and WOD time

 

Result

Strength = 173# DL

WOD = 6:20 at 100# squat, using box for HSPUs

 

 

Sat, Feb 26

WARMUP:

500m row or 100DUs

3 rnds:

10 inchworms

10 lunges

10 ring rows

10 situps

WOD:

AMRAP for 20min:  

100m partner carry

25 tire flips (per pair)

50m burpee broadjumps

RESULT:

4 rnds + 8 tire flips

OMG -- I went to karate before this wod, had a little break in which I ate a donut and a cadbury egg & this wod kicked my butt. I think I shall fondly remember this wod as "death by donuts". Ugh. Just goes to show that what you eat really does make a difference!! 

Tire flips

Partner carries

Afterwards, discussing the aftermath & comparing times, etc

Mon, Feb 21

Warm Up

Row 500m

2 Rds

15 Back Extensions

15 KB Swings (light)

15 Pullups

15 Squats

15 Good Mornings (PVC/Barbell)

Strength

Deadlift: 5-5-5-5

WOD

AMRAP20

5 HSPUs

10 Toes through rings (or KTEs)

20 Med Ball Cleans (20/12)

Post DL 5RM and rds completed of WOD

RESULT

163# DL for strength

8 rnds (toes on box HSPUs)

My right hip flexor has been bothering me. It doesn't hurt, but feels over-used. We did some hamstring stretches tonight, and I also used the foam roller on it but it didn't feel like it was doing any good. I layed on the ball for a bit on a tender spot & that seemed to help a little, so maybe if I concentrate more using the ball there I'll see if I can garner any improvement. On another note, my shoulder has also been bothering me. It hurts more when my arms are spread apart. As long as I keep them closer together, it doesn't get tweaked.

Toes on box HSPUs

Toes thru rings -- kinda fun stuff!  Will.I.Am sharing the pain with me!

Dreaded medball cleans

Wed, Feb 16

Warm Up

400m Run

50 Double Unders

2 Rds of

10 Pass throughs

10 Pushups

10 Squats

10 Situps

Strength

Bench Press: 5-5-5-5-5

between each set, do 10-15 hollow rocks

WOD

"Fran"

21-15-9

Thrusters (95/65)

Pullups

Post Bench 5Rm and Fran time

Result

Bench Press = 65#; wussed out cuz shoulder; noted the wider grip made the shoulder hurt more

Fran = 8:47 - 55#

Ok, that wod sucked! My previous fastest time was 6:30 at 55#, so this time was absolutely heart-breaking. There were quite a few times when I went down (too far) & then couldn't come back up with the weight. So I guess I snuck in there a little bit extra work. On a good note, though, no ripped hands from the pull ups. I think my hands are evolving....

1st round thrusters

pullups, sideways!!

Special thanks to Tyler -- my newest papparazzo.

Mon, Feb 14

Warm Up

2 Rds

Run 200m

15 Pass throughs

10 Ovhd Squats

10 Pullups

10 Pushups

10 Back Extension

Skill

Muscle Ups: use 15 Minutes to practice/work progressions

WOD

#1 AMRAP6

9-Squats (#155/95)

7-Burpees

5-Push Press (#155/95)

#2 3 Rds for time

10-Deadlifts (#275/185)

50-Double Unders

Pick WOD #1 or #2. Or, do them both with 10 minutes rest between WODs.

Post WOD selection and time

RESULT

WOD 1:  (85# bksquat / 45# PP) - 4 rnds + 3 squats

WOD 2:  (153# DL, DUs) - 5:09

153# DLs

DUs

DONE!

Sun, Feb 13

Warm Up

75 Double Unders

2 Rds

25 Jumping Jacks

20 Squats

15 Back Extensions

10 Pullups

5 TGUs (20 Lb or less)

WOD 1

Row 500m for time

WOD 2

For max reps/cal:

Row (calories), 20 seconds

Rest, 40 seconds

HSPU, 20 seconds

Rest, 40 Seconds

Pullups, 20 seconds

Rest, 40 seconds

Burpees, 20 seconds

Rest, 40 seconds

KTEs, 20 seconds

Rest, 40 seconds

5 Rounds

(Rx+, CTB Pullups)

Post time for 500m Row and lowest score for each exercise

 

RESULT

WOD 1:  500m row = 2:07

 

WOD 2:

• Row - 5
• HSPU (2 pads) - 6
• Pull-ups (rx) - 8
• Burpees - 8
• KTEs - 6

 

 

Tues, Feb 8

Warm Up

400m Run

2 Rds of

20 Jumping Jacks

15 Squats

10 Pullups

5 Burpees

Strength

Squat Clean and Jerk: 3-2-1-1-1-1

WOD

"Bear Complex"

7 Reps of the following scheme

Power Clean (touch and go on ground)

Front Squat

Push Press

Back Squat

Push Press

Once you begin a round you can rest with the bar in any position--expect on the ground.

5 Rounds of 7 Reps. Rest as needed between rounds.

Begin with approximate 50% of your 1RM Jerk and increase weight each round. Post 1RM C&J and weights for all rounds of the "Bear Complex"

RESULT

Strength:  103# pwr clean

WOD:   5rounds of:  

• 7x - push press 45#
• 7x - pwr clean (no jerk)  53,63,68,73,78
• 7x -  fr sqat  53,63,68,73,78
• 7x -  bk sqat 53,60,65,70,75
• 7x -  push press 45#
• 2-4 min rest

Bk squat

Pwr Cleans

Push Press

Fnt Squat

Pwr Clean w/ squat

Mon, Feb 7

Warm Up

500m Row

2 rds

10 Pass throughs

10 Ovhd Squats

10 Back Extension

10 Pushups

Strength

Weighted Pullups: 5-5-5-5-5

Spend 5 minutes warming up for WOD deadlifts

WOD

AMRAP12

3-DL (80% of 1RM)

6-KB Swings (70/53)

9-Box Jumps (24/18)

Post pullups weight and WOD rounds completed

RESULT

Strength:  worked dead-hang strict pullups

WOD:  9 rnds + 2 DL (158# DL / 35# KB / 22" box)

Michael:  dead-hang PUs, Carey & Tammy:  box jumps

Tammy (in jeans!!) & Carey:  KBs,  Michael:  pistols

Carey -  DLs, weight unknown