Testing out the new shoes

Monday's WOD

Split Jerk

1 rep max

100#

I got my new oly shoes the other day so I was soooo excited when I saw lifting on the board today! It was my first time doing a split jerk but felt pretty good. I just need to work on the dips a little more.

150

First WOD in the NEW BOX!!

Sunday's WOD

Helen

400m run

21 kbs (35#)

12 pull ups (white band)

14:43

I was a few minutes slower than last time but the kettle bells went up from 26# to the prescribed weight, and pull ups went from the green band to the white band. Even though I was slower, I'm still pretty happy with my time. Now I just have to link some pull ups together and when this one comes around in a few months do it RX'D!

149

clean pulls/800s

Tuesday's WOD

Clean Pulls

3-3-3-3-3

95-95-95-95-95

then 3x 800m run with 2 min rest between sets

3:28, 3:32, 3:42

147

15's

Monday's WOD

5 rounds of

15 push press (55#)

15 k2e (tucks...they're getting higher though)

15 dips (b-band knee)

27:10

146

Murph

Friday's WOD

Murph

1 mile run

100 pull ups (b-band)

200 push ups (knee)

300 squats

1 mile run

47:09

I split the pull/push ups/squats into 20 rounds of Cindy. All pull ups/squats were unbroken. Completing a workout like this feels sooooo good!!

144

Back Squat

Thursday's WOD

Low Bar Back Squat

3-3-3

95-115-135(PR)

then AMRAP in 10 min:

10 KBS (35#)

30 Double Unders

3 rounds + 19

On the double unders after 18 on the first round I started counting failed attempts. I still have to work on those!

143

Max Snatch

Tuesday's WOD

Power Snatch

1-1-1-1-1

55-60-65(f)-65-70

141

Birthday!!

Monday Birthday WOD

"NorCal Qualifier WOD"

500m row

30 Burpees

10 shoulder to over head (65#)

6:13

Last time 6:44 (45#). For my birthday Luke, Nick and Katie got me weightlifting shoes and my parents got me lululemon clothes and a bag. I am so set!! Time to get some PR's.

140

Team WOD

Saturday's WOD

In teams of two, perform all of the following for time:

800m Run (alternating at 400m)

400m Medicine Ball Run (alternating at 200m) (14#)

4 rounds of:

25 Wall Balls (14#/8ft)

25 Box Jumps (20")

25 Sumo-deadlift High-pulls (55#)

400m Medicine Ball Run (alternating at 200m)

800m Run (alternating at 400m)

Jenna/Faith: 29:33

We've been talking a lot about mental toughness and strategies to be come more mentally tough on the CFV site this week so I thought I'd try it out today. While Faith was doing her last 400m run I was trying to psych myself up for my last run. I closed my eyes and tried to forget about everything else I've just done and told myself the WOD for the day was something like 3X4oom sprints at max effort and I was on my last one. When Faith came in I was ready to go, I took off and probably got my fastest 400m time ever! Forgetting about everything else that happened before really helped me to push myself as hard as I could...and it didn't hurt that Huff was chasing me.

139

Push Press + some

Thursday's WOD

Push Press

3-3-3

75-85-90(2)

then 10 rounds:

2 push press/jerk (65#)

4 goblet squats (35#)

4 KBS (35#)

9:15

Next time I'll get that 90 and then some!

double underssss

Wednesday's WOD

3 rounds

21 Double Unders

21 Burpees

400m run

23:28

Still working on those du's. For some reason I cant seem to stay in one place when I do them.

137

Girls day

Tuesday's WOD

A1: High bar back squat @ 30X0; 6,4,2,6,4,2 reps; 10 second rest

A2: Blue band, Chest to Bar Pull-ups; 10 reps, 6 rounds; 240 second rest

B: Wall-Balls (10# to 8ft); 25 reps, 3 rounds; 120 second rest

A1 65, 75, 85, 75, 90, 105

A2: dropped from bar 4 times last round

B: 0 drops

Here's how the WOD went: 6 bs, 10 c2b, rest; 4 bs, 10 c2b, rest; 2 bs, 10 c2b, rest.... after all the back squats and pull ups were done then came the wall balls. By the last round of pull ups my forearms were on fire and I had to come off the bar 4 times, but all the other rounds were unbroken.

136

3:30 PR!

Saturday's WOD

4 rounds:

400m run

50 squats

13:17

A few months ago I did this WOD and got 16:47. Today 13:17, thats a 3:30 PR!! I felt strong on the runs and the squats weren't too bad either. I guess 2 weeks off does a body good!

Friday

Friday's WOD

3 X max hand stand push ups

4-6-2 (green on green band)

then

500m row

21 dips (knees, b-band)

21 pull ups (b-band)

6:54

Those hspu were hard!! My pull ups sucked today. Towards the end I could only get 1-2 at a time.

134

RX'D!!

Thursday's WOD

Tabata Wall-balls (14#, 8ft) - 70

1 Minute Rest

Tabata Box Jumps (20") - 52

1 Minute Rest

Tabata Kettlebell Swings (35lbs) - 45

1 Minute Rest

Tabata Double-unders - 21

total:188

All RX'D!! This is the first (of many) WOD that I've done RX besides running! Before today I think I've done maybe 3 double-unders in my whole life. Colin said to flick my wrists more, so I did and now somehow I can kind of do them. Every time I got one I would think "I did it, I did it!!" This goes to show that you should never say you can't do something, especially if you never really try.

133

5k PR!

Tuesday's WOD

5k

29:47

Previous best 32:18. My first thing I get to cross out on my goal list... Sub 30 5K!! I need new shoes though, my feet were killing me!! I'm thinking the Nike Free...you can even customize them!

132

Cindy

Monday's WOD

"Cindy"

AMRAP in 20 min of

5 pull ups (b-band)

10 push ups (knee)

15 squats (ball)

16 rounds + 5 + 4 (PR)

Even though I've been gone for a while I felt pretty good today. I did all of the pull ups and squats unbroke. Last time I got 13 rounds doing jumping pull ups. Next time RX'D??? I have to work on my pull ups and regular push ups!!

131