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JAC_HAMIL SparkPoints: (12,460)
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3/3/13 11:05 A

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Feb 27, 2013

5 Rounds for time of:
10 Handstand push ups (35# shoulder press)
20 KB swings (70#/55#) - 25#
8:30




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KLENARDSON Posts: 298
2/26/13 6:58 P

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02/26

40min walk at lunch - 2.6mi

"Zeus"
2 Rounds of 3 - 35:28
30 Wall ball shots, 10 pound ball
55lbs, 45lbs Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
55lb, 45lbs pound Push press, 30 reps
Row 30 calories
30 Push-ups
55lbs, 45lbs Body weight Back squat, 10 reps

8min AMRAP Box jumps 20" box - 71 jumps

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KLENARDSON Posts: 298
2/25/13 7:20 P

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02/25

"Grace"
For time: 6:50
65lbs Clean and Jerk, 30 reps

BBG
1) 7X2 First Pull + Hang Snatch – heaviest possible - 35lbs, 35lbs, 35lbs, 35lbs, 55lbs, 55lbs, 55lbs

2a) 3X5 Hang Snatch Pulls – 35lbs
2b) 3X3 Snatch Grip Push Press + OHS – 35lbs

Skill/Midline
1a) 3XME TTB – 5, 4, 6 (unbroken - good for me)
1b) 3XME “Nose & Toes” Handstand Holds – 15sec, 22sec, 26sec

Conditioning
3 rounds for total working time of: 12:50min
Run 400m
25 Wall Balls 14#, 10#, 10#


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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/25/13 9:52 A

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Monday. Strength overhead squats.

Wod. 10 wall balls
800 m run
20 wall balls
400 m run
30 wallballs
250 run


Obstacles are those frightful things you see when you take your eyes off the goal.


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JAC_HAMIL SparkPoints: (12,460)
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2/24/13 8:49 P

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Feb 18, 2013

3 rounds Cindy (5 pull ups/grn, 10 push ups, 15 air squats)
30 hang power snatch - 35#
3 rounds Cindy
30 burpees
14:55


Feb 20, 2013

Strength
Bench press 40#

Conditioning
150 Push ups for time. (50 standard/100 knees)
Every time you break, perform 7 box jumps (24″/20″) 98
12:11


Feb 22, 2013

Strength / Skill: Snatch pulls/ Good mornings

Conditioning

As many rope climbs as possible in 1 minute

-THEN-

4 Minute AMRAP of:

7 Hang power snatches (95#/65#)
14 HSPU
28 Double unders

-THEN-

As many rope climbs as possible in 1 minute

-THEN-

4 Minute AMRAP of:
7 Hang power snatches (95#/65#)
14 HSPU
28 Double unders

-THEN-

As many rope climbs as possible in 1 minute
144 reps


Feb 23, 2013

Partner WOD: 90-80-70-60-50-40-30-20-10 reps of:
Wall ball (20#/14#) -12#
Sumo deadlift high pull (75#/55#)- 35#
34:18


Feb 24, 2013

Four individual 3 minute AMRAPs of:
5 Chest to bar pull ups (grn)
5 Burpees

Rest 1 minute in between rounds
40-34-31-27 reps each round

I'm excited because I'm getting stronger and faster. But need to kick my training into high gear because my 1st OCR is in 3 months!

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KLENARDSON Posts: 298
2/24/13 5:24 P

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Active rest - walking my dog. He needs the cardio.

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KLENARDSON Posts: 298
2/23/13 4:15 P

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25:43 (10x10)
100 box jumps - 18"
100 GHD
100 DU = 400 singles
100 wall balls - 10lb ball

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KLENARDSON Posts: 298
2/22/13 7:04 P

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02/21 - rest day

02/22 - "Hamilton" - 56:21

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups - med blue band



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KLENARDSON Posts: 298
2/20/13 7:22 P

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BB Gymnastics

1) 7ื1 High-Hang Snatch – 55lbs
2) 7ื1 High-Hang Clean + 1 Push Jerk – 55lbs x 2, 65 x 5

Conditioning

7 rounds for total working time of: 35:13

100m Shuttle Run (10m increments)
14 KB Snatch @ 1/2pood (7 each arm, any order)
14 C2B Pullups - red band (upper body smoked)

Rest 1:1



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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/20/13 9:59 A

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Skill work: Push Jerk

WOD: EMOM x 12 minutes Clean & Jerk

(I struggle still with lifting overhead. Very poor shoulder mobility limits my lifting overhead without bending my arms. Working on this skill and have gotten better. Sticking with just the 45 pd bar to practice the movement only. Can Push press more thana that weight but my trainer keeping me from adding wt till I can get better Range of motion and correct form with the jerk. Some is a mental block as for some reason I seem afraid to get under the bar as itgoes overhead.)

Home work: 30 burpees, 20 box jumps 18" and 25 DU's.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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KLENARDSON Posts: 298
2/19/13 8:06 P

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02/19
BBG

1) 5X3 Low Hang Clean+ 1 Jerk – 55lbs
2a) 3X3 Push Press – 55lbs
2b) 3X5 Pendlay Rows – 55lbs

Strength

1) HBBS
1X5 @ 70% - 35
1X5 @ 75% - 45lbs
1X3 @ 80% - 55lbs
1X3 @ 85% - 60lbs
3X2 @ 90% – rest 1-2 minutes. - 70lbs

Conditioning

For time: 13:16
50 Burpees
20 Front Squats - 45lbs
50 Burpees


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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/19/13 10:26 A

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Tuesday:
Skill - Deadlifts 10-10-8-8-6-6 (85# - not my max but working on form throughout all reps)

WOD: AMRAP
30 pull-up (scaled - ring rows)
12 frontsquats from ground to front rack position (55#)
300 M run with 25# plate
15 KBs 35#
10 T2B (scaled knees to elbows/or belly)

completed 1 rd + 39 reps.

Happy with working on form - seeing improvement. Front squats able to go below parallel and kept chest up. Small successes feel great!!

Homework skills = 30 burpees, 20 box jumps (18") and 20 DU's

Obstacles are those frightful things you see when you take your eyes off the goal.


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KLENARDSON Posts: 298
2/18/13 7:16 P

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Skills
1) 5X3 Low Hang Snatch - 35#
2a) 3X3 Snatch First Pulls + Hang Snatch - 35#
2b) 3X3 Snatch Grip Push Press + OHS - 35#

Midline
1a) 3X20 GHD Situps (as fast as possible)
1b) 3XME "Nose & Toes" Handstand Holds - didn't time myself - was focusing on not falling on my head.

Conditioning - for time: 18:02
60 Double-Unders - 240 singles
3 Power Cleans @ 65#
30 Wall Balls 12#
6 Power Cleans @ 65#
15 T2B
9 Power Cleans @ 65#
15 T2B
6 Power Cleans @ 65#
30 Wall Balls 12#
3 Power Cleans @ 65#
240 singles


Edited by: KLENARDSON at: 2/18/2013 (19:24)
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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/18/13 9:32 A

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Monday 2/18 Skill strength: Backsquats 5-5-5-5-5 My wt: 85#

WOD: 20's (20 reps of each)
Pullups
Situps
Air squats
Wallballs
Pushups
Wallballs
Air squats
Situps
Pullups

My time: 8:13 Modifications for me: jumping pullups, 10# wallball.

Homework: 30 burpees, 20 boxjumps 18", 20 doubleunder practice


Obstacles are those frightful things you see when you take your eyes off the goal.


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JAC_HAMIL SparkPoints: (12,460)
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2/17/13 11:13 P

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Feb 13, 2013

For time (25:00 cap):
30 Handstand push ups (pike)
40 Pull ups (grn)
50 KB swings (70#/55#) 30#
60 Sit ups
70 Burpees
19:23



Feb 15, 2013
Make Up: February 14, 2013

4 Rounds for time of:
15 Squat clean thrusters (95#/65#) - 55#
50 Speed steps (count right foot only)
25 Double unders
Rest 1:1
28:42



Feb 16, 2013
"Partner Hero WOD "Danny""

AMRAP IN 20 MIN:
30 Box Jumps (30"/24") - 20"
20 Push Press (115#/75#) - 45#
30 Pull Ups (grn)
2 rounds + 1 PP



Feb 17, 2013

1oo Bodyweight back squats for time. - 65#
9:59


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KLENARDSON Posts: 298
2/16/13 5:33 P

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02/15 - 35 burpees - at my box you have to do 'birthday burpees' - 1 per year

02/16 - 35th birthday WOD made for me by 2 trainers
35 Reps of 15 exercises;
Battle Ropes
Thrusters - 45lbs
Back Extentions
Push Ups
OH Lunge - 25lbs
Bag Flips - 100lb
Row - 35calories
KB SDHP - 1pood
Burpees - (started to feel nauseous here about burpee 16)
GHD
Box Jumps
KB Swings - 1pood
Double Unders
Hammer Swings
K2E

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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/15/13 11:07 A

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Wod: 50 Kbs, 35#, 40 du, 30 push-ups, 20 t2b, (I do knees to elbows) , 10 handstand push ups, ( I do attempt handstands as I can't do them ). 400 m run. My time. 14:38.

Still slow but I did double unders and 35# Kb. For me I'm happy with progress in doing the movements and not worrying about the time.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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KLENARDSON Posts: 298
2/14/13 6:58 P

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02/14
Run 800 - 5min

5 rounds for time - 4:45
5 pull-ups
5 push-ups
15 squats

Run 800 - 4:30min

Walk 15min - towards the end of the week I start running out of gas. It may be overtraining / diet but by Thurs - I'm exhausted. Anyone else feel this way? What do you do about it?


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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/14/13 10:40 A

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2/13 - Travel WOD, last day of vacation trip.

21, 15, 9 : modified Thruster (limited equipment at gym used the only weighted bar they had), burpees, situps. Time: 12:45 approx. - hard without gym timer to be exact, not that it really matters.

After practices my double unders.

Obstacles are those frightful things you see when you take your eyes off the goal.


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KLENARDSON Posts: 298
2/13/13 6:50 P

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02/13

WOD 1

5x2 snatch - pvc & 35lbs
5x2 cleanx2 + jerkx1 - 55lbs

WOD 2

7min AMRAP - 2 rounds
8 push press - 55lbs
10 T2B
40 DU = 120 singles

Minute 8 = max rep hang clean - 55lbs - 10 reps

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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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Posts: 4,190
2/13/13 11:27 A

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UGH Snatches... I did that yesterday and I need some serious work on my form!

WOD:
30 Snatches (35#)
50 DU's
20 Snatches (35#)
40 DU's
10 Snatches (35#)
30 DU's

Time- 14:30

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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COACH_CUJO's Photo COACH_CUJO Posts: 959
2/13/13 10:19 A

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Thanks Clare---I don't know why I agreed to do this half-marathon...

Today I did a 6 mile run and snatch practice...good times.

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


 Pounds lost: 12.5 
 
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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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Posts: 4,190
2/12/13 4:36 P

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I just love jackie (and don't think your time is that horrible!)- only done her once, but I'm looking forward to my second attempt when I come back from vacation... on Sundays a few girls from my gym break in (okay one girl has a key) and we check a "lady" off the list. We'll see how well I do after a week off Xfit and getting off a plane at 8am! Seriously though, you did 50 45# thrusters, after 1,000 m row. Way to rock it!

2/11
Skill Backsquat 3-3-2-2-1
Maxed at 135 - but felt strong and would have added weight 140 or 145 if we had another set

WOD
50 Floor Press 65#
40 Hang Clean (catch in squat position) 65#
30 KTE
20 Split Jerk
10 Burpees

20 minute cap: Made it through 21 KTE
-I think that I should have done better, but I was really feeling the floor presses after doing Linda on Sunday (10-9-8... of floor presses since we don't have benches). I also don't think I was at my peak since I was at the end of my cleanse, but it was supposed to be geared towards athletes and they suggest 45-75 minutes of cardio... Xfit might have been too much.
-I will do this workout again and do better!

Nicely done Coach!!!!

Edited by: HEALTH-E-CLARE at: 2/12/2013 (16:38)
Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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COACH_CUJO's Photo COACH_CUJO Posts: 959
2/12/13 9:04 A

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I had a great start to Fat Tuesday...

100 Push-ups
5 Mile run
100 sit-ups

55:36

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


 Pounds lost: 12.5 
 
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ASWEDANCEAWAY's Photo ASWEDANCEAWAY Posts: 1,118
2/11/13 8:19 P

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Monday 130211

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

15:40... terrible time, but I was proud of myself for doing the 45 pound thrusters. I all but fell over when I went to do my first one after the row, but I pulled it together. The weight definitely slowed me down. I liked this one, though.

 current weight: 147.1 
 
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KLENARDSON Posts: 298
2/11/13 7:26 P

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02/11

WOD1 = 15min
7x2 snatch deadlift + low hang snatch - 35,35, 55, 55, 55, 55lbs
3x3 1st pull snatch 55lbs
3x5 snatch grip push press

WOD2 = 4min
3x5 T2B
3x10 = Reverse hypers

WOD3 = 13:24min
"Helen"
400m run
21 KB swings - 1pood
12 pull-ups - lt blue band


Edited by: KLENARDSON at: 2/11/2013 (20:36)
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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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2/11/13 4:36 P

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Wow I've been slacking on posting my WODs

2/5 Rest day
2/6
Skill EMOM: 10 minutes 1 heavy clean 95#

WOD:
120 AirSquats
40 Burpees
90 AS
30 Burpees
60 AS
20 Burpees
Finishing 18:16

2/7
EMOM: 10 minutes Deadlift @ 175

WOD:
10 Alternating KB Snatches each arm
20 situps
10 deadlifts @ 125#
3 Rounds for time: Time ????

2/8
Skill: Front Squat: PR @ 125#

WOD: 125 pullups (jumping) for Time
Made it in under the 15minute time cap

2/9
Skills during open gym
work on kip and kipping pullup
Rowing 4x 150 calorie burn
Back Squats

2/10
Linda (modified with Goblet squats instead of deadlifts)
Time: 16:12

Last week for me to push hard before my vacation!!! Some relaxation and fun in the sun. Maybe some WODing on the beach or hotel gym.

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/11/13 12:18 P

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2/11. Travel wod: 10,9,8,7,...3,2,1. Of. Burpees, air squats, double unders, step ups. 19 mins.

Obstacles are those frightful things you see when you take your eyes off the goal.


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KLENARDSON Posts: 298
2/10/13 7:09 P

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02/10

Run 5k - 30min

Underestimated the rain. Came back looking like a drowned rat...

Edited by: KLENARDSON at: 2/10/2013 (19:11)
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KLENARDSON Posts: 298
2/10/13 6:44 P

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ASWEDANCEAWAY - You have the right to be peeved. Join a box it will be better for your CrossFit 'mental health'.

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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/10/13 2:53 P

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Travel wod. Climbed mountain for 3hrs. 30 burpees and 20 double unders for practice

Edited by: KIZZYBEAN at: 2/10/2013 (14:54)
Obstacles are those frightful things you see when you take your eyes off the goal.


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ASWEDANCEAWAY's Photo ASWEDANCEAWAY Posts: 1,118
2/10/13 12:44 P

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Sunday 130210

Hang squat clean 2-2-2-2-2-2-2 reps


45-55-65-75-80/75-75-75

30 strict push-ups-30 pull-ups with the band

Looking into joining a real box. We belong to a World Gym that provides CrossFit classes & have all of the equipment, so we've always followed crossfit.com without any extra costs/class. My husband literally fell over today trying to do a squat clean & "dropped" the bar. The owner was so far up his back about it... maybe he should have been concerned for the safety of his members instead of the bumper plates doing harm to the floors. I hate when gym owners forget the important aspect of a gym and only care about the money coming in. I was one heated little lady today...

 current weight: 147.1 
 
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KLENARDSON Posts: 298
2/10/13 11:38 A

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Traveling for work - packed workout clothes - forgot shoes...

02/07 - 30 burpees
02/08 - 30 burpees
02/09 - 30 burpees

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JAC_HAMIL SparkPoints: (12,460)
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2/10/13 9:01 A

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Feb 3, 2013
'Bear' Complex Ladder -- 85#


Feb 5, 2013: "Nutrition Benchmark WOD - Round 2"
2 Rounds of:
Row for 20 calories
75 Wall Balls (20#/14#) -- 12#
For Time: 12:33


Feb 6, 2013

Strength / Skill: Hang snatch, Snatch balance

Conditioning: AMRAP in 10 minutes of:
5 Power cleans (135#/95#) - 65#
10 Toes to bar - knee ups
15 Lateral barbell jumps
For Repetitions: 168


Feb 9, 2013

5 Rounds for time of:
16 H2H KB swings (55#/35#) - 25#
32 Overhead walking lunges (45#/25#) - 15#
16 Sit ups
For Time: 16:29

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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/8/13 9:30 P

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Friday WOD: Skill - Overhead squats. Worked on just technique with 15# bar. I have very limited range of motion in my shoulders so overhead work is a real challenge trying to keep myself balanced in a squat with weight overhead. Sets of 3-3-3-3-3-3.

WOD: 21 - 15 - 9 Wallballs and KB's
10lb wb and 35lb KB.
Time: 5:54 (very humid today - hate saying that as many people are having a blizzard today - sweating before we even started so energy level low and zapped)

Homework: 30 burpees, 20 box jumps 18", 20 DU's (finally getting so I can keep jumping after getting one DU. Just learning still so balance and technique is a work in progress. - happy to see progress how ever little.)

Away to conference so travel WOD's for me over the next week.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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ASWEDANCEAWAY's Photo ASWEDANCEAWAY Posts: 1,118
2/8/13 10:36 A

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Last one... for now!

Wednesday's WOD:

Wednesday 130206

Three rounds for time of:
Run 800 meters
Rest 2 minutes

I did each half mile in 4 minutes and some change. I was timing the whole thing instead of each one... oops. I did the 3 rounds in 18 minutes. I hate running... I hate any WOD that involves running. I'd rather do burpies. I tried SOOOO hard to go through the 3rd round without resting, but to no avail, I walked for 30 seconds at about the 2 minute mark.

The house is sick again & I am still babying this ITB injury... so, no gym for us yesterday. I might do some sort of workout today... we'll see what I can come up with. It will most likely be a home workout.

 current weight: 147.1 
 
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ASWEDANCEAWAY's Photo ASWEDANCEAWAY Posts: 1,118
2/8/13 10:29 A

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I really scaled this down due to an ITB injury. I used 45# bar for the front squats & 18" box jumps (I was really hoping for the 24", but I'm 99% positive I would have regretted it), 20# KB, and 16# WB. Time: 10:12.

Tuesday 130205

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Have any of you had ITB issues?? I have been rolling out & my husband has been massaging it. It's sooo painful to work out. I'm hoping it clears soon so I can get back to pushing hard.

Also, I have a question about deadlifts. The other day I did 3 rounds of 30 deadlifts within a workout & bruised up my knees and shins a bit. I bruise really easily, but my friend kept stressing that I was doing them wrong. I was always taught to basically drag the bar against your shins, but she kept telling me it's not supposed to touch your legs. Every video I've watched they show the bar touching the legs. One video said "the bar is silver, you're pretty much painting your shins silver." What are your opinions on proper deadlift form? Do you drag the bar up your shins?



 current weight: 147.1 
 
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ASWEDANCEAWAY's Photo ASWEDANCEAWAY Posts: 1,118
2/8/13 10:29 A

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Took a rest day on Sunday... between cleaning & preparing to have people over for the Super Bowl & going to church, we didn't squeeze in time for the gym. Since Monday was technically the rest day, we did Sunday's workout then. So...

Monday:

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

It was brutal. I averaged 3 sets plus some reps of the workouts in each cycle. The 4th round was only 2+ sets. The details are on my hubby's phone. I did 65# power cleans, but the proud moment was that I made sure I did all of my push-ups strict and off of my knees. It DEFINITELY slowed me down, but I was much more proud of that than the number of rounds I could have pushed out scaled!


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ASWEDANCEAWAY's Photo ASWEDANCEAWAY Posts: 1,118
2/8/13 10:29 A

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I'm super spacey & always use the shortcut to the posts to update. It just dawned on me that I was posting under January.... here are my February posts:

Friday 130201

Three rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch box

I used a band to assist with pull ups. Still working on being able to do them on my own. Also scaled down the deadlifts to 95# and 18" box jumps. Time: 21:16.

Today:

Saturday 130202

Shoulder Press 3-3-3-3-3-3-3

I'm a weakling... The first round I did a 45# bar, tried to add 10# & was able to do one rep and couldn't get it back up, so I went down to 50# and did the rest of them at that weight. I tried revisiting 55# on the last set, but to no avail.

I'm still doing 25 push ups (upped to 30 today) and 25 pull-ups with the band (upped to 30 today, as well) to try to build strength to be able to do them all without putting my knees down/using the band. I was able to get all 25 & 30 push-ups done yesterday & today without putting my knees on the floor. It took me a while, but it's proof that the hard work is paying off. The pull-ups are also improving, but I'm nowhere close to being able to pull myself up. I need a trainer course on kipping. My other monumental moment last night was doing a 24" box jump. My mind was getting the best of me for so long. I couldn't get past the 18" box (and our gym doesn't have 20" boxes). Stacking boxes just psyched me out even more. I did two 24" box jumps yesterday & today I just kept doing them over and over again so I could prove to myself that I have overcome the fear.


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COACH_CUJO's Photo COACH_CUJO Posts: 959
2/8/13 8:52 A

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2/8/13

3-mile run
10-9-8-7-6-5-4-3-2-1 Knees-to-Elbows
1-2-3-4-5-6-7-8-9-10 Push-ups

Alternate k-2-e and push ups

Run-28:29

K-2-E/PU- 6:15

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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KLENARDSON Posts: 298
2/6/13 6:50 P

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02/06
Snatch work -
6x5 - PVC & 35lbs

5x3 snatch balance - 15lbs
5x3 snatch pull - 105lbs

16 sets - 8min
tabata dips & situps
10/13, 7/13, 7/12, 7/11, 8/12, 7/12, 7/11, 9/12

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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/6/13 10:29 A

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Wednesday 2/6/13
Skill: Power Clean 5-5-5-3-3-3 Pr'd at 80#'s

WOD: 5 rds for time:
10 power cleans - 60% wt (45#)
250 m run
rope climb (modified 2 up and downs)

Time: 15:57

Home: Birthday Burpees 56, 20 DU practice, 18" box jump x 10

Obstacles are those frightful things you see when you take your eyes off the goal.


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KLENARDSON Posts: 298
2/5/13 7:24 P

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02/05

Bench at 60% = 65lbs
3x10

a) 2x10 close grip bench at 60lbs
b) 2x10 wide grip bench at 60lbs

500m row x 4 ~ 22min
Rest 2:1


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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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2/5/13 12:12 A

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2/4

Rowign warmup- 50 calories

Skill- Front Squat
3x8, 3x4, 3x2
Worked from 75-95-105

20 Min AMRAP
3-5-7-9-...
HRPU
TTB- KTE (at 7)
Thrusters (65#)
Made it through 15 complete rounds

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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KLENARDSON Posts: 298
2/4/13 8:28 P

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01/04

500m row
15 back ext
15 air squats
3 back squats @ 65lbs
3 back squats @ 45lbs

WOD 1
Back Squats
5 @ 40% = 45lbs
5 @ 50% = 55lbs
3 @ 60% = 70lbs
3 @ 70% = 80lbs
3 @ 80% = 95lbs
ME @ 90% = 105 - 3 times

WOD2
3 x 8 weighted GHD - 25lbs
3 x 8 seated good mornings - 45lbs

WOD 3 - 15min
2 min ME - 3/4 pood KB swings - 50 swings
- rest 1 min -
4 min AMRAP - 3 rounds
15 pushups
10 K2E
- rest 1 min -
4 min AMRAP - 2 rounds + 10 JS
15 jump squats - 35lbs
10 pull-ups - lt blue band
- rest 1 min -
2 min ME - 3/4 pood KB swings - 45 swings


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2/4/13 10:22 A

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Kizzy, that's still a strong time, and I'm sure you are getting stronger and faster each and every WOD!

Sunday: Team WOD Bonus Challege
250 m row each
50 20" box step up with Bar (45#)
100 jumping pull-ups
200 DU or 600 Singles (I was the only one doing DU)
100 burpees
50 KB Snatch (alternating) 25#
250 m row each
*this was a WOD at the Barbell Blitz Competition a few weeks ago, and me and a boxmate wanted to try it out so we convinced another girl to join us on Saturday. Each person has to complete the row, and the rest of the movements are split between the team, with only one person being able to work on movement at a time. Modified, step up weight, KBSnatch weight and jumping pullups
Time: 25:23

For fun we did Annie afterwards: 6:22 (just 13 seconds off the girls record. Which I plan on having before May!

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/4/13 10:11 A

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Monday: Skill/Strength - Backsquats 85#

WOD: 3 rds for time: 400m run with Med. Ball (15#), 15 pullups (jumping pullups), 10 KB sumo deadlifts (35#). Time: 14:14.

Per usual I was one of the last in class to finish. It's ok being almost 3 times their ages I don't expect to be faster, just working against myself and improving my strength.

Homework: 30 burpees, 20 box jumps, (16") and DU (20 - practice)

Obstacles are those frightful things you see when you take your eyes off the goal.


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KLENARDSON Posts: 298
2/3/13 10:11 A

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02/01 - rest day

02/02
"Linda" - aka "3 Bars of Death"

10-9-8-7-6-5-4-3-2-1 reps of the triplet: 29:28

Deadlift: 115lbs
Bench press: 65lbs
Clean: 55lbs

02/03 - rest day

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2/2/13 4:19 P

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Open Gym:
Wokrout 1:
EMOM 10 minutes
3 push press @ 75#

Skills:
Kipping Pull-ups
Banded Pull-ups
Back Squats 5-5-5-5-5-5

Class:
Skill:
Thrusters
Wall Balls
*Coach was really focusing on form and calling "no reps"

WOD
Karen followed by Fran (3 minutes rest between the two)
Total: 25:58
Karen: 12:01 (14#)
Fran: 9:57 (65# + jumping pullups)



Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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2/2/13 4:12 P

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Friday: Coaches Surprise

50 sit-ups
40 air squats
30 burpees
20 HRPU
30 burpees
40 Air squats
50 sit-ups
Cashout with 500 Jumping Jacks
Time:17:15

My legs are hating me

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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JAC_HAMIL SparkPoints: (12,460)
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2/2/13 3:16 P

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2/2/2013

Warm up - virtual Fran


“Angie”

For time (20 min. time cap):

100 Pull ups (grn) -- 39
100 Push ups -- 100
100 Sit ups -- 100 
100 Squats -- 100

I did reverse Angie...starting with squats and working my way up to pull ups.

Today was the most consecutive pull ups (39) that I've ever done!

Better than yesterday!!!


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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
2/2/13 12:54 P

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Saturday - Rest day from Box - homework: 30 burpees, 20 16" box jumps, 20 DU's (just learning)

Friday: Skills - snatch progression - no weight just skill and technique. Slow improvement on this older overweight body. - still happy to see improvement. Slow and steady with this movement.

WOD: 30 - 20 - 10 Boxjumps, Double-unders, pushups, situps

I did step ups as I can't do 20" jump yet, did do DU which took me a longer time but stuck with it. Just got them this week with practice so happy to do them in a WOD, regular pushups and situps TIME: 16:31. Slowest in class but the DU really took me a long time.

30 Burpees at home for challenge

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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COACH_CUJO's Photo COACH_CUJO Posts: 959
2/2/13 12:07 P

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9 mile run today as I prep for a half marathon. My wife and I braved the 15 degree weather and knocked it out before the kids were out of bed. Burpees and sit ups later to round out the day...

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


 Pounds lost: 12.5 
 
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JAC_HAMIL SparkPoints: (12,460)
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2/1/13 9:11 P

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2/1/2013
Easy day in preparation for Angie tomorrow.

500m row

AMRAP in 12 minutes:
10 deadlifts 95#
10 double unders

Completed 10 rounds + 10 deadlifts

Edited by: JAC_HAMIL at: 2/2/2013 (12:48)
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COACH_CUJO's Photo COACH_CUJO Posts: 959
2/1/13 8:28 A

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1 Feb 13

5 mile run
50 knee to elbows
50 push-ups

54:35

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


 Pounds lost: 12.5 
 
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COACH_CUJO's Photo COACH_CUJO Posts: 959
2/1/13 8:27 A

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It's hard to believe it's February already...Keep your 2013 momentum going and post your daily WODs here.

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


 Pounds lost: 12.5 
 
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