Jan 28 Morning WOD

WOD

CINDY

20:00 AMRAP

5 - Pull Ups

10- Push Ups

15 - Squats

Warmup:

10 squats

10 euro pushups

10 KTE

3:00mins jump rope.

My WOD

20:00 AMRAP

5 - Pull Ups

10- Push Ups

15 - Squats

Total: 13 plus pushups (I started with pushups)

Awesome WOD. It is a real test of where I am. Just like Friday's WOD. Glad to see Brianna back. I made it through 5 straight days of WODs which is really impressive for me. I couldn't have done that a month ago. Bring on next week!

Jan 27 Evening WOD

800 Meters

50 - Squats

800 Meters

40 - Sit ups

800 Meters

30 - Burpees

400 Meters

20 - Double Unders

800 Meters

10 - Pull ups

WArmup:

stretch

ladder work

My WOD

800 Meters - Row

50 - Squats

800 Meters - Row

40 - Sit ups

800 Meters - Bike

30 - Burpees

400 Meters - run

20 - Double Unders

800 Meters - Row

10 - Pull ups 2 blue band, 8 green

Total: 30:32

When I saw this WOD in the morning I thought it would be a great test for me to complete. To really see how far I have come. It was great. Really pushed it and had an awesome time of 30:32. I really wanted to get under 30min, but next time I will. Actually did the 20 DU. 1 at a time but I did them. Hopefully my body will recover quick enough for tomorrow's WOD, Cindy.

Jan 26 Lunch WOD

14:00 AMRAP

10 - Sumo Dead High Pull (55#/75#)

20 - 25# Plate Overhead Walking Lunges

*5 Push ups every 2:00*

Rest 2:00

14:00 AMRAP

20 - Sumo Dead High Pull (55#/75#)

10 - 25# Plate Overhead Walking Lunges

*10 Push ups every 2:00*

Warm up:

400m row

2 rounds:

20 squats

20 situps

10 KB swings

My WOD

14:00 AMRAP

10 - Dead Lift 100#

20 - 25# Plate Overhead Walking Lunges

5 Push ups every 2:00

total: 7

Rest 2:00

14:00 AMRAP

20 - Dead Lift 100#

10 - 25# Plate Overhead Walking Lunges

*10 Push ups every 2:00*

Total: 5 with 8 deadlifts

Jan 25 Lunch WOD

WOD

Strength: Front Squat (Last posted 10.4.11)

3-3-3-3-3

Skill: Ring Dips

10-8-6-4-3-2-1

Warm up:

25 Doulbe Unders

20 OHS (PVC)

25 Doulbe Unders

20 OHS (PVC)

25 Doulbe Unders

20 Goodmornings (PVC)

25 Doulbe Unders

DU - Mix of DU and singles

My WOD:

Front Squat

3 Reps

65#

85#

135#

145#

1 Rep

165#

185#

Ring Dips

10-8-6-4 - Blue Band

3-2-1 - Red Band

Jan 24 Lunch WOD

27 - 21- 15 - 9 -3

"L" Pull ups

Box Jumps

Warm Up:

2:00min jump rope

Shuttle runs 4X

New Move: Hollow Cradle

My WOD

27 - 21- 15 - 9 -3

"L" Pull ups

Box Jumps

One Round must be done on the rings for L-pullups (15)

Total: 17:10

Jan 21 Morning WOD

Workout must be completed in a team of 2 people. Can not move onto the next move until each partner has finished each rep.

P1 = Partner 1

P2 = Partner 2

Round 1

P1 = 60 Squats

P2 = 40 Wallballs

P1 = 50 Sit ups

P2 = 20 Burpees

P1 and P2 = (3:00 (total) of Jump rope, Row or Bike) then move onto Round 2

Round 2

P1 = 40 Wallballs

P2 = 60 Squats

P1 = 20 Burpees

P2 = 50 Sit Ups

Warmup:

5 rounds

Ladder

Box Jump Path

5 PVC squats

WOD

Deb = P1

Shawn = P2

P1 = 60 Squats

P2 = 40 Wallballs

P1 = 50 Sit ups

P2 = 20 Burpees

P1 and P2 = (3:00 Me - Row Deb - Bike)

Round 2

P1 = 40 Wallballs

P2 = 60 Squats

P1 = 20 Burpees

P2 = 50 Sit Ups

P1 and P2 both Jumprope

Time: 14:00

Then 100 pullups total as a team

Another great Sat AM WOD. Teamed up with Deb to knock this one out.

I probably did a total of 38 pullups and she did the rest. Still on the green band.

Jan 18 Lunch WOD

Tabata This

Pull Ups

Push Ups

Sit Ups

Squats

- 20 Seconds, as many reps as possible

- Rest for 10 seconds

8 Intervals for each exercise.

Warm Up:

Boxes: jump over

Row: 400m rev grip

1 round

5 squats

5 situps

5 pushups

5 pullups

My WOD

8 rounds

Pull Ups: 6, 6, 6, 5, 4, 4, 4, 4 total: 34

Push Ups: 10, 10, 10, 9, 8, 6, 5, 6 total: 64

Sit Ups: 10, 8, 6, 6, 5, 5, 6, 5 total: 51

Squats: 10, 10, 11, 11, 11, 11, 12, 13 total: 89

Great WOD today. Little over 11mins of work and I was done! All Pullups done on Green Band and Situps were crossfit situps. Next WOD is tomorrow!

Jan 17 Lunch WOD

Strength: Barbell Snatch

5-5-5-5-5

1. Must Complete 25 Pull Ups during/before last set of BB Snatch wo.

2. Must Rest min. of 2:00 between each set.

3. Can not complete more than 8 pull ups per set.

Warm up:

10 Polish Pushups

then

2 rounds

5 wide pushups

5 narrow pushups

10 jump tucks

20 heel/butt

1min jump rope

Barbell Snatch

8 pullups Green band

5 snatch with #45 bar

7 pullups Green Band

5 snatch #65

5 Pullups Blue Band

5 snatch #85

5 Pullups Blue Band

5 snatch #105

5 snatch #115

Great lunchtime WOD. I always over think on my form when doing snatches or cleans. I don't want to mess up my back with bad form. I could have gone with more weight to set my PR but I felt pretty good on the 5 at #115.

On the pullups, I switched to the blue bands for the last 10. As stated before I want to be away from the green bands by the end of the month. Practice makes perfect!

Jan 16 Night WOD

1 mile (run, row, bike)

20 - Squat Cleans (55#/85#)

20 - Box Jumps

20 - Clean and Press

20 - Box Jumps

20 - Squat Cleans

1 mile (run, row, bike)

Warm Up:

3 rounds

3 burpee broad jumps

6 lunges

9 situps

10 bear crawl

My WOD:

1 mile Row: 6:46

20 - Squat Cleans (#75)

20 - Box Jumps (small box)

20 - Clean and Press (#65)

20 - Box Jumps (tall box)

20 - Squat Cleans (#65)

1 mile row 7:14

Total time: 29: 45

Happy with my row times. Dave B. showed me another way to row which threw me all off. He said it will be more efficient his way so I will give it a try. Pushed really hard to get under the 30min mark.

Jan 14 Morning WOD

WOD

FRA-N-IGE

21 - Thrusters (65#/95#)

100 - Push ups

15 - Thrusters

100 - Sit ups

9 - Thrusters

100 - Squats

Warm up:

2 Rounds

10 Situp Wallballs

10 Heel Kicks

10 Lunges

10 Bear Crawl

5 Reverse Burpees

1 min Jump rump

My WOD:

21 - Thrusters (75#)

100 - Push ups

15 - Thrusters (75#)

100 - Sit ups

9 - Thrusters (75#)

100 - Squats

TIME: 19:27

Today's WOD was a tough one. They combined Fran with Angie. I am not very strong at pushups. After 15 I went to my knees and finished the rest. I was doing 10 at a time and then the last 20 I was doing 5 at a time. My shoulders were shot. I am surprised that I did 100 situps with nothing on my feet. And on the squats, I just pushed them out to get them over with. I had the coaches there cheering me on for my last 20 so I can finish the WOD in under 20 minutes. I did and ended up doing it at 19:27.

I really need to work on my pushups!

Next WOD Monday Morning.

Unscheduled Rest Day

I had to take today off from Crossfit due to nagging lower back pain. The WOD for today is Grace which is 30 clean and jerks at #135. I know I wouldn't have done that weight but I didn't want to take any chances. So I will take today and tomorrow off and then jump back in on Saturday.

Jan 10 Lunch WOD

NICOLE

20:00 AMRAP

400 Meters (Run, Row or Bike)

Max rep Pull ups

Warm up:

5 rounds

ladder work (high knees, one leg jumps...)

10 cleans

10 situps

WOD

20:00 AMRAP

400 Meters (Run, Row or Bike)

Max rep Pull ups

Totals:

R1 Run, 3 pullups (blue band)

R2 Row, 6 pullups (rest green band)

R3 Bike, 6

R4 Run, 7

R5 Row, 5

R6 Bike, 1 (ran out of time)

Tough WOD with all the pullups. Tried the blue band and was able to get 3 pullups out of it. I hope to be on the blue band all the time by the end of the month. The run/walk was decent. For the 2 runs I averaged 3:10min. No issues with the knee so far (knock on wood)

Next WOD tomorrow Lunch time!

Jan 9 Evening WOD

10 Rounds For Time:

15 - Wallballs

1 - Rope Climb

15 - Kettlebell Swings

Warmup:

10 box jumps

10 air squats

5 pullups (green Band)

WOD:

10 rounds for time

15 - Wallballs (6 rounds #14, 4 rounds #10)

1 - Rope Climb (3 rope pullups from the ground)

15 - Kettlebell Swings (4 rounds #20, 6 rounds #15)

Time: 23:23

Tough and long WOD. Felt great throughout. First 7:30 class with Dave and Steve coaching. Very fun and glad I went.

Had a great day of eating. Very happy to make it through the day without eating any crap!

Next WOD tomorrow Lunchtime!

Let the Good Eating Begin!!!

So I have decided to start slow with my diet plan. I will cut out all bread and pasta. I think I can handle that this week. That actually is a lot to cut but I need to start somewhere. So bread does not include cereal, at least for this week. Pasta is big at my house so when ever we have pasta I will have salad and what ever else is in the fridge. I need to get some whey protein for my morning shakes. Still looking into what brand I need to go with. I have also started taking my daily vitamins which include fish oil and glucosamine/chondroitin. Those along with my daily multi vit. should be good.

I have never been able to stick with any type of diet plan. I hope this time will be different. I signed up for the unlimited classes at CrossFit so I will need to keep my eating healthy if I am going to perform well.

LETS GO!

Jan 7 Morning WOD

Death By Burpees

Perform 1 burpee the first minute

1:00 - 2 burpees the second minute/round

1:00 - 3 burpees in the 3rd minute /round

1:00 - 4, 5, 6/rounds...etc untill you can not complete the # of burpee required in the round under a minute

Then pick one of the following:

A - Run One Mine For time

B - 100 Double Unders for time

C - 2 Mile Row for time

Warm up:

2 rounds of Cindy

5 Pullups

10 pushups

15 squats

WOD

9 rounds of burpees = 45 total (plus either 9 or 10)

I made it to the 10th round but lost count on my burpees so I did not know if I did 9 or 10. I stuck with just 9 rounds. Probably the most I have done.

For the 2nd round I choose to run. I probably shouldn't have but I am tired of rowing and forget doing 100 DU.

1 mile run time: 12:35

Not a killer run time but for me I will take it. I spent most of the run time trying to find a comfortable run form that has little impact on my knees. So I am going to put 12:35 down for my new PR.

After the WOD I chatted with Lisa about Paleo. I think I am going to start eating a Paleo diet come Monday. I really need to take control of my eating and with the support of everyone at home and Crossfit I should be successful.

Next WOD hopefully can be Monday night.

Jan 5 Lunch WOD

Sumo Dead High Pull - 10, 9, 8, 7, 6, 5, 4, 3 , 2, 1

Pull up - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Perform 10 SDHP and 1 pull up, 9 SDHP & 2 pull ups, etc...

Every 1:00 perform 2 burpees

I can not do SDHPs due to my shoulder so I was instructed to do deadlifts instead.

Warm up:

1000m row

WOD

Dead Lift (95#) - 10, 9, 8, 7, 6, 5, 4, 3 , 2, 1

Pull up - (Green band)1, 2, 3, 4, 5, 6, 7, 8, (Black Band)9, 10

Time: 16:55

Good WOD today. My shoulders are shot. I am happy to see that I used the green band for as long as I did. when I switched to the black it was really easy to pump out the rest of the pullups.

Next WOD is Saturday morning.

Jan 3 Lunch WOD

Today's WOD was not easy, but a short one.

Warmup:

3 sets of,

5 Wall Balls - 14#

5 Pull-Ups - Green Band

2:00mins of jump rope (12 Double Unders)

I can not get into a rhythm with DU. the Crossfit place has a challenge of 1000 DU by the end of the month. I have 12 so far.

WOD

Strength: Thrusters

10 -8 -6-4-2-1

Skill: Ring Pull Ups

5-5-5-3-3-3

Here are the weights I used for Thrusters:

10 - 35

8 - 45

6 - 75

4 - 95

2 - 135

I attempted to do 155 but my form was all off and I decided not to count it.

The Ring pullups, ha, forget it. I couldn't even get one done. So I did jump pullups.

Next WOD is Thursday.

Shawn