Monday

Monday's WOD

A1. High Bar Back Squat @ 30X0; 4-6 reps x 5; rest 120 sec

A2. Supinated Strict Pull-up @ 41X1; 2-3 reps x 5; rest 120 sec

B1. Overhead Squat Standing Hold @ 135lb/85lb; max time x 2; rest 120 sec

B2. Overhead Squat Bottom Hold @ 95lb/65lb; max time x 2; rest 120 sec

A1: 85, 95, 100, 105, 115 (10# PR)
A2: green band, blue band, red band (1), r-band (1), r-band (2)
B1: 40, 41
B2: 2, 17

Crossfit Goodland

Saturday's WOD

Crossfit Goodland's Grand Opening!!!

Team Mitchell (mom, dad and me)

15 min of

500 m row

15# burpee squat clean thrusters

1 person resting

total: 105 (number of burpee sct)

One person rowing, one person doing the burpees and one person resting at a time, rotate in that order)

Team workouts are always fun, especially with such awesome teammates!!

Dodgeball??

Friday's WOD

3 position power clean X 5

65-68-73-78-83

then Crossfit Dodgeball!!

4:30 class in action

First Girl RX'D!!!

Tuesday's WOD

Deadlift

3-3-3

165-175-180 (PR)

then "Annie"

50-40-30-20-10

Double Unders

Sit Ups

17:35

Double unders in the first 2 rounds were horrible but as I went on I was linking more and more. I'm just happy to do my first CF Girl RX'D!!

From the Paleo Diet Newsletter: Maintaining adequate levels of vitamin D is critical. Low levels of vitamin D have been associated with increased risk of death from all causes. Getting just 15 to 20 minutes of sunlight a day may be enough to convert a form of cholesterol in the skin into vitamin D. If you’re not getting adequate sunlight, we (the paleo diet people) recommend taking approximately 2000 IU of vitamin D per day.

(The Paleo Diet Update Issue: # 2009 – 43 / October 30, 2009)

20-15-10-5

Monday's WOD

20-15-10-5

KBS (35#)

Push Ups (knee)

*rest 3 minutes

20-15-10-5

DB Push Press (20#)

Box Jumps (20")

14:09

Somehow I got 4 seconds slower than last time with the same weight and height on box jumps. I think I lost time on the push ups, they felt more difficult than normal today.

Cheat smart: Why not substitute your regular beer for some gluten free beer (not pictured above)?

Saturday

Saturday's WOD

Power Snatch

2-2-2-2-2

45-58-63(1)-53

then 5 rounds each for time:

10 overhead walking lunges (25#)

15 box jumps (14")

20 squats

100 m sprint

*rest exactly 2 min between rounds

1:34, 5:26, 9:25, 13:42, 17:36

total working time: 9:36

The snatch really got in my head today. I kept pulling way to early and couldn't quite get it. I'm glad we had the second wod today so I could redeem myself a little.

Nate

Friday's WOD

"Nate"

AMRAP in 20 min of:

2 muscle ups (6 red band pull ups/4 standing white dips)

4 HSPU (20" box on toes to abmat)

8 KBS (45#)

8 rounds + 6pu/4dips + 2 HSPU