Yesterday

Monday's WOD

Strict Pull ups 5-5-5

blue band- blue band- red band (2)

then AMRAP in 15 min of

100m bear crawls

10 max height wall balls (10#, 8-10ft)

100 single jump ropes

4 rounds + 100m

I can relate anything to Crossfit

My final project

Saturday's WOD

3 rounds of

35 box jumps (20")

15 OHS (45#)

10 dips (red band standing)

17:22

As many of you know I am currently going to school at Channel Islands to get my teaching credential. This semester I had a class called English in Social Contexts which was about English Language Learners (ELLs) and the struggles they face and how to help them succeed. . For the final I had to create an artifact that I could relate to the class and the topics we covered. My professor told us to relate it to ourselves so the first thing that popped in my mind was crossfit, of course! So I sculpted the barbell above and said that it was like the mainstream classroom. A new crossfitter would never be advised to try to do a really heavy deadlift, unless they had background lifting. We need to first learn the technique and become stronger before we can attempt any lift at a heavy weight. The same can be said for bilingual education. If you have a student who has relatively no background in English they are going to need help to be successful in a mainstream classroom. If a new crossfitter was asked to do a really heavy deadlift, they most likely would not be successful, in the same way that ELLs (with out coaching, programing, and hard work, I won't get into the technical stuff here... already had to write that paper) will most likely not be successful in a mainstream classroom. Moral of the story...I can relate anything to Crossfit.

FRIDAY

Friday's WOD

Deadlift

5-5-5

135-155-165(4)

then 5 rounds of:

7 hang power cleans (65#)

20 sit ups

100m sprint

7:53

Snatch, KBS and Run

Tuesday's WOD

Muscle Snatch

3-3-3

55-60-65

for time:

15 KBS (35#)

400m sprint

12 KBS

300m sprint

9 KBS

200m sprint

6 KBS

100m sprint

3 KBS

50m sprint

7:24

I really liked the KBS/run wod today. I'm such a baby in the cold thought...I don't know how people do this in the snow! I guess I need some warm workout clothes

It's COLD!

Monday's WOD

3 X

60 sec hallow rocks

60 sec rest

60 sec super mans

60 sec rest

then

AMRAP in 10 min of

3 Push Jerks (65#)

5 Push Ups (to the bench)

7 Broad Jumps (4ft)

8 rounds + 3 PJ + 3 PU

Lumberjack

Saturday's WOD

Lumberjack Hero WOD

20 Deadlift (125#)

400 m run

20 KBS (35#)

400 m run

20 OHS (43#)

400 m run

20 Burpees

400 m run

20 Pull-ups (blue-band)

400 m run

20 Box jumps (20")

400 m run

20 DB Squat Clean (15#)

400 m run

34:58

Oh Fran

Tuesday's WOD

Fran

21-15-9

Thrusters (50#)

Pull-Ups (red-band)

10:37

Fran and I do not seem to get along. Out of the 5 times Fran and I have had the "pleasure" of meeting, I've gotten a PR once. Each time I've gone up in weight and/or down in bands but I still should be getting a faster time after doing this for almost a year. Oh well... better luck next time.