Wednesday

Wednesday's WOD

A1: bench press @ 40X0, 5X 3-5 (rest 90 sec)

A2: reverse med ball toss 5X5 (6#)

65, 70 (2), 65 (4), 65 (3), 65 (3)

then 4 rounds

10 HSPU (20" box)

25 db half moon switches (15#)

7:58

Helen

Tuesday's WOD

Helen

400m run

21 KBS (35#)

12 pull ups (red band)

13:o5 (about a minute PR)

Deadlift PR

Monday's WOD

1 rep max deadlift

200# (PR!)

then 3 rounds

30/20/10 suitcase lunges (1/2 on each side, 20#)

6/6/6 broad jumps

9/6/3 db power snatch (20#)

5:14

5K

Saturday's WOD

5K

29:00 (PR!)

It's been awhile

Friday's WOD

A1: Bench press at 40X0, 5X 4-6 reps (rest 30 seconds)

A2: Double unders, AMRAP in 1 minute

rest 3 minutes

A1: 48, 53, 58 (4), 58, 63(2)

A2: 20, 21, 17, 15, 18

then 5 rounds

5 burpees

10 push balls (10# @ 9ish ft)

4:56

The burpees felt good today with my wrist. I think my week of has helped a lot. Time to get some!

Wednesday

Wednesday's WOD

A1: Deadlift 5-5-5 (rest 1 min)

A2: dips (red standing) 3X AMRAP (rest 3 min)

A1:135-145-160 (PR)

A2: 10-11-10

then 3 rounds of:

100m farmers walk (30#)

200m sprint

6:28

I didn't post the last few for some reason, woops

More DBs

Tuesday's WOD

A1: DB thruster (8-12) rest 2 min

A2: AMRAP kipping pull ups in 30 seconds (blue band) rest 2 min

A1: 12 @ 15#, 6 @ 20#, 6 @ 20#

A2: 13, 15, 14

then 5 rounds for time of:

3 DB thrusters (20#)

6 DB burpees (15#)

4:54

Thursday

Thursday's WOD

3 rep Deadlift

145#

then 6 rounds of:

5 DB shoulder press (15#)

5 push ups (knee, using dbs)

15 DB push press (20#)

16:07

It's Monday Again!

Monday's WOD

A1: Push Press + Push Jerk, 1+2 (rest 90 seconds)

A2: KBS 5 X 15 (rest 90 seconds)

A1: 25#DB, 30#DB, 30#db, 30#db, 25#db

A2: 35#

then for time:

3 Double unders

10 1/2 burpees (burps)*

3 DUs

9 burps

3 DUs

8 burps

3 DUs

7 burps

3 DUs

6 burps

3DUs

5 burps

3 DUs

4 burps

3 DUs

3 burps

3 DUs

2 burps

3 DUs

1 burp

6:04

*my wrist started hurting a little again from the PP/PJ so I didn't want to do real burpees. Instead I put my knuckles down, kicked my legs back then jumped back up (no push up part hence the 1/2 burpee or burp)

Mile TT

Sunday's WOD

1 mile run

7:42

My goal has been to go sub 8 for a while...sub 7:30 is next!!

Backwards Run

Tuesday's WOD

1 rep max high bar back squat

145

then run 600m backwards

4:25

Previous max on HBBS was 155. 160 felt HEAVY today but I know I'll get it

Monday

Monday's WOD

Anchored Tabata Sit up

12, 10, 11, 9, 8, 7, 8, 10

Then AMRAP in 15 min of

Max Ring Rows (was push ups but wrist is still hurting)

Sprint 100m

15, 10, 10, 10, 10, 15, 10, 11, 13, 17 = 121

Friday

Friday's WOD

Bench press

15-15-15 (10#DBs)

Good Mornings

10-10-10

45#-55#-60#

Strict pull ups (not supinated, blue band)

5, 3, 3

Lunge Jumps 5 AMRAP (30 seconds on, 30 seconds off)

25, 24, 18, 19, 17

4 minutes

Pretty day by the bay

Thursday's WOD

3 rounds for reps

*4 minutes per round

600m run

AMRAP SDHP (55#)

rest 5 minutes b/t rounds

26, 16, 20

Wrist still hurting so no cleans or jerk progression today.

Lynne

Tuesday's WOD

"Lynne"

5 rounds

max bench press (55#)

max pull ups (skinny green band)

*rest 3 min b/t rounds

10/10, 13/14, 5/10, 6/6, 0/9

My wrist has been hurting for the last couple of days and did not feel great during the bench press.

Wednesday

Wednesday's WOD

Jerk Progression #3

then 5 rounds of

as many rounds in 2 min

3 burpees

6 squats

*rest 1 min after each 2 min of work

R1: 5

R2: 5

R3: 5

R4: 4

R5: 4

Total: 23

max handstand hold

Tuesday's WOD

A: OHS 3x3 (it was supposed to be 3x5 but I messed up some how) rest for 3 min

B: Good-mornings 3x10

C: Strict supinated pull ups

D: Sit ups (anchored)

F: Handstand hold 3x 1 min

A: 48,58,68

B: 55, 65, 70

C: 7, 5, 5

D: 34, 35, 33

F: 1 min, 1 min, 1 min

This was my first time ever attempting to do real handstand holds for more than 10 seconds. I wasn't sure I was going to be able to do them for the full minute but I did! I love that feeling!

HBBS and DUs

Sunday's WOD

High Bar Back Squat--1 rep max

155

Then:

"Rihannon"

10 minutes of double unders

106

DU's and I did not get along today

Wednesday's WOD

Power Cleans

3-3-3

68-78-88(1)

then 5 rounds of

5 HSPU (on 20" box)

10 K2pitts

5 double unders

10:57

On my first round I could not get the DU's for the life of me then by the last round I got 5 in a row, wtf. Since I started school I've noticed my performance has really gone down. Before when I was only going part time, I had plenty of rest, but not its not the case. Its only been 4 weeks so maybe I still need to get used to it. It's a little frustrating not seeing improvement as much as I used to, so hopefully this doesn't last too long!

Bench Press

Monday's WOD

Bench Press - 3, 3, 3 reps; rest 3 minutes

63-73(2)-63

Then

1-2-3-4-5-6-7-8-9-10 reps for time:

DB Muscle Snatch (reps per hand) (25#)

CTB Pull-ups (purple band)

16:07

Deadlift

Wednesday's WOD

Deadlift

3-3-3

155-170-185(PR)

then 4 rounds of

10 Thrusters (45#)

200 m run

6:48

Monday Monday

Monday's WOD

A1: Overhead Squat 3-3-3 rest 2 min

A2: Supinated weighted pull ups 3-3-3 rest 2 min

43(blue band)-53(red band)-63(red band 2)

then

25-20-15

KBS (35#)

Big broad jumps

6:57

Team Tosh

Wednesday's WOD

Team Tosh with Jennifer

3 rounds 

Partner 1: 200m Sprint, Partner 2: Rest

P2: 200m Sprint, P 1: Rest

P 1: 400m Sprint, P 2: Rest

P 2: 400m Sprint, P 1: Rest

P 1: 600m Sprint, P 2: Rest

P 2: 600m Sprint, P 1: Rest

32:52

Clean and L-sit

Monday's WOD

1 rep max clean

85#

then 3X max L-sit (tuck)

:29 seconds

HBBS

Wednesday's WOD

High bar back squat

5-5-5

95-105-115

then 3 rounds of

20 db cross chops (10 each side) (25#DB)

20 KBS (25# db)

rest 90 seconds

4:16 (minus rest time)

then 3 rounds

1 min hollow rocks

rest 10 seconds

1 min push up plank

rest 10 seconds

FGB

Team Post Op

Tuesday's WOD

Fight Gone Bad

3 rounds of (1 min each)

Wall Balls (14#, 9ft)

SDHP (55#)

Box Jumps (20")

Push Press (55#)

Row (for calories)

rest one minute

round 1: 15, 16, 15, 11, 15 = 72

round 2: 10, 15, 14, 10, 12= 61

round 3 10, 12, 14, 12, 10 = 58

total: 191

I started out on the rower. WBs are a huge goat for me. I was having trouble catching them on the way down...gotta get the rhythm back!

Pull Ups!

Wednesday's WOD

Power Snatch

2-2-2

53-63-68

AMRAP in 15 min

2 muscle ups (sub 2 PULL UPS (no band!!) 6 dips (red band, knee))

4 broad jumps

6 DB power snatch, each arm (20#)

7 rounds + 2 pull ups

My first WOD doing real pull ups!!!

One Year Anniversary

"Evolve: to undergo development into a more advanced or better form"

A year ago today my parents and I started our elements course at CFV. Since that day I have lost 55 pounds, gone from a size 14 to 4, XL to small/medium. Running a 400 meter lap is no longer a daunting task, I look forward to working out and seeing how benchmark WODs have improved. In my first post on this blog I wrote "I think a big problem was that I never really believed I could do it. I now believe and know that I will be successful with crossfit and the zone. I can't wait to see what the future holds!!" It's crazy to think back to that time and how much things have changed. Besides all the physical changes I've gone through, I have gained so much confidence. I have done things I never imagined myself doing and have grown so much in this past year. Thanks to everyone, especially my mom, dad, Luke, Nick and Katie, who always believed in me and helped me along the way!!

Barbara

Monday's WOD

Modified Barbara

5 rounds w/ 3 min rest b/t rounds

10 pull ups (red band)

20 push ups (2 tires)

30 sit ups

40 squats

17:32

Slappin' Susan

Sunday's WOD

5 rounds

200m run

10 jumping squats

10 knee clapping push ups

9:09

split jerk +

Friday's WOD

Split Jerk 3-3-3

63-73-83

then AMRAP in 10 min of

10 DB thrusters (15#)

10 Knees to elbows

10 Walking lunges

4 rounds + 7 thrusters

I didn't even know I could do K2E until the warm up today!

HELEN!

Wednesday's WOD

Shoulder Press 5-5-5 (rest 3 min)

48-58-63(f)-58(1) sucky

"Helen"

3 rounds

400 m run

21 KBS (35#)

12 pull ups (red band)

14:07

today and catchup

Tuesday's WOD

3 position snatch; 3X 1+1+1 (rest 3 min)

38-43-43

then

"Darcy"

3 rounds of

4 tabata burpees to 1ft target

4 tabata sit ups

round 1: 60, r2: 56, r3: 54

total: 170

WOD from a few days ago

4 rounds (3 min rest b/t rounds)

4oo m run

12 push jerk (53#)

8 C2B pull ups (red band)

14:47