Feb 11 Morning WOD

2 Person Workout (split the workout into any form that benefits you and your partner)

40 - Burpees

100 - Pull ups

4:00 Jump Rope

80 - Box Jumps

2:00 Wall Sit Hold

30 - KTE

50 - WallBalls

60 - Sit ups

Warmup:

PVC stretch

Ladder work with 10OHS (PVC)

My WOD

40 - Burpees (20)

100 - Pull ups Green band 50

4:00 Jump Rope

80 - Box Jumps (40)

2:00 Wall Sit Hold 1:00min

30 - KTE (15)

50 - WallBalls (30)

60 - Sit ups (25)

Total time: 21:06

Teamed up with Donna today who really pushed me to the limit. Awesome WOD and want to thank Donna for being such a great teamate. So glad Burpees where first on the list.

Feb 9 Evening WOD

WOD

7 Rounds For Time

7 - Ring Dips

7- Standing Press (55#/75#)

7 - Tire Flips

21 - KB Swings

Warmup

10 OHS

30 Good mornings

30 pushups

3mins DU

My WOD

7 - Ring Dips (Most done with blue band then Green for the last 2 sets)

7- Standing Press (75#)

7 - Tire Flips

21 - KB Swings (mix of 15# and 20#)

Total: 21:37

This was an awesome WOD. It was nonstop moving from station to station. Tire Flips were awesome. Definitely got harder as the time went on. I was very happy with how I did.

Feb 8 Lunch WOD

WOD

6 - Thrusters (65#/95#)

2 - Box Jumps

5 - Thrusters

4 - Box Jumps

4 - Thrusters

6 - Box Jumps

3 - Thrusters

8 -Box Jumps

2 -Thrusters

10 - Box Jumps

1 - Thruster

12 - Box Jumps

My WOD:

6 - Thrusters 65#

2 - Box Jumps short box

5 - Thrusters 85#

4 - Box Jumps tall box

4 - Thrusters 95#

6 - Box Jumps tall box with 1 plate

3 - Thrusters 115#

8 -Box Jumps tall box

2 -Thrusters 135#

10 - Box Jumps tall box

1 - Thruster 155#

12 - Box Jumps tall box

3-3-3-3-3

Overhead Squats

45# - 45# - 65# - 75# - 65#

New PR 75#

Feb 7 Lunch WOD

WOD

3 Rounds For Time

21 - 15 - 9

Pull Ups

Wallballs

Double Unders

100 Squats - Complete 100 squats before the 3 rounds are over. Can not do

more than 10 at a time

Warmup:

10 v-ups

10 pushups

20 situps

1 min jump rope

My WOD

21 Pull Ups (green Band)

15 Wallballs (14# ball)

2:00 min row level 7

100 squats

Total: 15:00

Darn Snowboarding

Went snowboarding with my son on Friday and had a great time. It has been at least 6 years or more since the last time I went. We had a great time and I didn't have any major wipe outs. But i did manage to twist my ankle. So I have been sidelined from Crossfit for the past few days. I am going to the Lunch WOD tomorrow and see what I can do. I don't want to not do anything.

I have been giving it a lot of thought about trying to go Paleo. I think it would be very hard for me to stick with it. Crossfit SK might have some sort of challenge, so I might jump in on that and go for it. We'll see.

Feb 1 Lunch WOD

WOD

15:00 AMRAP

4 - Handstand Push ups

8 - Overhead Squats

12/12 - One arm KB snatch

Skill = Tire Flip

Warmup:

200m run or row

25 Crossfit situps

My WOD

4 - Handstand Push ups on Tall box

8 - Overhead Squats 15# bar, Last set with 45#

12/12 - One arm KB snatch, first 3 sets with 20#, last sets with 15#

Total: 5 +Pushups, OHS 6/6KBS

Jan 31 Lunch WOD

WOD

CYANIDE

5 Rounds For Time

12 - Deadlifts (155#/225#)

20 - Pull Ups

12 - Wallballs

20 - Burpees

My WOD

5 Rounds For Time

12 - Deadlifts (135#)

20 - Pull Ups (green)

12 - Wallballs (14lbs)

20 - Burpees

1 round normal reps

last 4 scaled to half the reps

Total time: 34:30

So I learned a lesson today. Do not give blood the day before a WOD like this one. After the first round I was so gassed I didn't know if I could make it through. I got a little dizy doing the deadlifts. Nothing to major, but just enough to make me pause. I will not be doing that again.