Jenna's CrossFit

Wednesday

2010-04-28T21:22:00.000-07:00

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

2010-04-27T20:27:00.000-07:00

Tuesday's WOD

Helen

400m run

21 KBS (35#)

12 pull ups (red band)

13:o5 (about a minute PR)

Deadlift PR

2010-04-19T19:17:00.001-07:00

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

2010-04-17T21:53:00.000-07:00

Saturday's WOD

29:00 (PR!)

It's been awhile

2010-04-16T21:03:00.000-07:00

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

2010-03-24T18:55:00.000-07:00

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

2010-03-16T22:09:00.000-07:00

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

2010-03-11T21:25:00.000-08:00

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!

2010-03-08T19:23:00.000-08:00

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

2010-03-06T13:06:00.000-08:00

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

2010-03-02T22:12:00.000-08:00

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

2010-03-01T19:51:00.000-08:00

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

2010-02-26T18:05:00.000-08:00

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

2010-02-25T19:28:00.001-08:00

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

2010-02-23T19:41:00.000-08:00

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

2010-02-17T21:02:00.000-08:00

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

2010-02-16T19:24:00.000-08:00

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

2010-02-14T12:04:00.000-08:00

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

2010-02-10T21:00:00.000-08:00

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

2010-02-08T19:29:00.000-08:00

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

2010-02-03T20:07:00.001-08:00

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

2010-02-01T19:35:00.000-08:00

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

2010-01-27T20:39:00.000-08:00

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

2010-01-25T19:39:00.000-08:00

Monday's WOD

1 rep max clean

85#

then 3X max L-sit (tuck)

:29 seconds

HBBS

2010-01-20T21:19:00.000-08:00

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

2010-01-19T19:57:00.000-08:00

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!

2010-01-13T20:33:00.001-08:00

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

2010-01-12T18:21:00.000-08:00

"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

2010-01-11T20:35:00.000-08:00

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

2010-01-10T14:39:00.000-08:00

Sunday's WOD

5 rounds

200m run

10 jumping squats

10 knee clapping push ups

9:09

split jerk +

2010-01-08T20:09:00.000-08:00

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!

2010-01-06T21:19:00.000-08:00

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

2010-01-05T19:23:00.000-08:00

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

Yesterday

2009-12-29T10:47:00.000-08:00

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

2009-12-12T19:41:00.000-08:00

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

2009-12-11T20:48:00.000-08:00

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

2009-12-08T22:07:00.000-08:00

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!

2009-12-07T19:44:00.000-08:00

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

2009-12-05T19:10:00.000-08:00

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

2009-12-01T21:44:00.000-08:00

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.

Power Clean

2009-11-30T20:55:00.000-08:00

Monday's WOD

Power Clean

3-3-3

73- 83-88(2)

then 3 round each for time of

15 deadlifts (105#)

20 box jumps (15")

100m run

1:38, 1:53, 2:26

Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.

mile + burpees

2009-11-28T15:55:00.000-08:00

Saturday's WOD

Run 1 Mile

every minute do 5 burpees

16:46

Paleo Pancakes!!

1/4 cup almond meal

1/4 cup coconut milk

1 egg

(makes about 2 pancakes)

The mixture is pretty runny, so the pancakes are think. Pretty tasty!!

For thanksgiving Nick and I made paleo pumpkin pie which actually turned out pretty good! I also made paleo stuffing. Here's the links for the sites:

Stuffing-- http://www.lowcarbfreedom.com/2004/11/low_carb_stuffi.html

Pie Crust-- http://paleoblocks.blogspot.com/2009/11/paleo-recipe-pie-crust.html

Pie-- http://www.kellyfrankson.com/2008/10/paleo-pumpkin-pie/

Mile

2009-11-25T16:09:00.000-08:00

Tuesday's WOD at VHS

1 mile run

8:21 (PR)

Last time was 8:34. I've been wanting to do this for a while so I figured I'd do it on my own today. I was sick again last week and have been really busy with school so its been hard for me to make it into CFV, and now with the holidays, its going to be a few more days before I'm back. Running on the track at VHS felt soooo nice. Usually went I'm done with runs the first thing I want to do is take off my shoes, but my feet didn't bother me at all today. Go run a lap, you'll love it

Monday

2009-11-16T20:55:00.000-08:00

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

2009-11-14T21:16:00.001-08:00

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??

2009-11-13T20:44:00.000-08:00

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!!!

2009-11-10T19:32:00.000-08:00

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

2009-11-09T20:23:00.000-08:00

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

2009-11-07T16:32:00.000-08:00

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

2009-11-06T20:16:00.000-08:00

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

Shoulder Press and Sprints

2009-11-03T20:00:00.000-08:00

Shoulder Press

3-3-3

60-65-65(1) PR

then 5 x 200m sprints

1st :36 (2 sec PR)

total 3:53

I'm pretty happy about my SP today. That's definine

lty one of my weakest lifts and its good to see some progress on it. During the second sprint my legs started to get pretty tight and I slowed down a lot.

I saw this on Robb Wolf's blog... thought I'd share

back squat and pull ups

2009-11-02T19:31:00.000-08:00

Mitchell Park, San Luis Obispo

Monday's WOD

Low bar back squat 5-5-5

105-115-120

then 100 pull ups for time

10:17 (red band)

I didn't feel very strong on the bs today, no PR.

Tabata Something Else

2009-10-27T21:29:00.000-07:00

Tuesday's WOD

Tabata Something Else

pull ups-42

push ups(knee)- 84

sit ups- 80

squats- 115

total- 321

PR Monday!!

2009-10-26T19:53:00.000-07:00

For those crossfitting cowboys

Monday's WOD

1 rep max clean and jerk

90#

I went from 75# to 85# and failed so I went down to 80 and failed that on the first attempt. I went off to the side and stopped watching other people and tried to visualize getting it. I got 80, 85 then 9o pretty easily. When I get closer to my max I really need to remember to focus and get in my zone because it helps me so much.

After the WOD I jumped on the pull up bars and got three in a row! It was the first time I have linked any at all. I felt like my kip was really good so it made it easier. Then I picked up the jump rope and got 14 double unders in a row! My previous max was 8.

People on a gluten-free diet need a sharp eye for labels. Some ingredient red flags are obvious, like wheat, wheat gluten, barley, or rye. But some foods have "stealth" gluten. Two terms to watch for are malt (which is made from barley) and hydrolyzed vegetable protein (it often contains wheat).

Nick's HOME!!

2009-10-20T19:22:00.000-07:00

Tuesday's WOD

2 rounds of

10 HSPU (20" box)

15 Pull ups (red band)

10 dips (white band on feet)

15 pull ups

10 push ups (knee)

15 pull ups

15:37

Nick came home from the hospital this evening! He's up and ambulating and happy to be home.

I'm Back!

2009-10-19T21:15:00.000-07:00

Monday's WOD

Deadlift 3-3-3

155-165-175 (PR)

then Grace

30 Clean and Jerks (63#)

3:37

I've been sick the past week and haven't worked out since last Sunday. It felt good to be back in the gym!

Solo Sunday

2009-10-11T22:04:00.000-07:00

Sunday's WOD

Split Jerk

3-3-3

63-73-83 (2)

then NorCal Qualifier WOD A

500m row

30 burpees

10 shoulder to over head (63#)

5:54

Push Press + some

2009-10-06T19:35:00.000-07:00

Tuesday's WOD

1 rep max push press

95#

then 2 rounds of

800 m run

30 knees to armpits

15:09

Definitely could have gone a little faster on the run.

Solid nutrition should enable you to look better, feel better, perform better and track biomarkers of health via blood work.

Monday Monday

2009-10-06T09:14:00.000-07:00

Monday's WOD

A. Low-bar Back Squat; 5,5,5 reps; rest 240 sec

B1. DB Power Snatch; amrap in 1 minute x 3; rest 15 sec

B2. Jumping Squats @ 45#; amrap in 1 minute x 3; rest 90 sec

C. Janda Sit-ups; amrap in 20 seconds x 4; rest 10 sec

A: 110, 120, 125 (3, most days I think I'd be able to get 125 but I was still feeling Saturday a bit)

B1: 18, 18, 20 (20#)

B2: 21, 19, 20 (45#)C: 47

Total: 283

I saw this book at Lassen's the other day so I decided to look into ADHD and a gluten-free diet and found an interesting quote, "When you feed a person with ADHD, you are feeding the brain and not the stomach."

CFV Affiliate Challenge

2009-10-04T13:09:00.000-07:00

Saturday's WORKOUTS

WOD 1: "The Pull"

Row 400m

30 SDHP (55#)

25 Jumping Pull Ups

5:30

WOD 2: (broken) "Unbreakable"

AMRAP in 15 min of:

7 Shoulder to Overhead (55#)

25 Double-Unders

7 rounds

WOD 3:

4 rounds of :

400m Run

30 Squat-Clean Thrusters (65#)

15 Burpees (jump to mark 1ft over reach)

3 rounds+400m run: 35:04

What an awesome day at CFV!! Somehow I was tied for 6th place and had to do the final WOD. I was totally unprepared for this but gave it a shot anyways. I've never done squat-clean thrusters or thruster at 65# so I wasn't sure how it was going to go, but I managed to do 45! Even though I didn't finish the workout in the time allowed I'm still sooo proud of myself. I would have never imagined being able to do any of this when I first started at CFV in January. Everyone did so awesome!! Congrats to Luke, Jaala, Katie and Craig for bringing it home for CFV with 1st and 2nd place finishes!!

Katie and I happy to be done after a long day full of 3 WODs

I am Unbreakable

2009-09-28T18:32:00.000-07:00

I thought it was cute to see everyone writing in their binders today so I had to take a picture

Monday's WOD

Should press 3-3-3

53-58-63(1)

then "I am Unbreakable"

(complete everything unbroken, if not start over on that movement)

20 db thrusters (20#)

20 cleans (25# plate, mod for pull ups)

20 sit ups

4 double unders

20 knee push ups

20 kettle bell swings (35#)

8:30

Those damn double unders almost broke me. Colin said to do 3, I wanted to be ambitious and try for 4. Next time I'll listen. I probably spent close to 4 min on that one part. Everything else was unbroken the first try.

Grass fed meat is the best, but if you cant find it or its too expensive make sure its lean.

Certified

2009-09-27T14:38:00.000-07:00

Mom, Robb Wolf, Darcy, Me and Craig

Yesterday my mom, Katie and I, joined by fellow CFV members Darcy and Craig, went to Robb Wolf's Nutrition Cert. I already had a pretty good understanding on the Zone (I should after doing it for 8 months) and I knew the foundations of the Paleo diet, but the cert really taught me a lot. Before I knew what to eat and now I have a better idea of why we need to eat that way. I could go on forever about what I learned so if you have any questions just let me know.

Before I was doing a pretty strict zone (11 blocks, most meals I would take away one carb and replace it with 3 fat blocks). I've been eating pretty close to Paleo but there are some things I want to change. I'll give it a try for a month and see how things go and if I need to reevaluate.

Changes I need to make:

zero dairy, not even in coffee
no zone bars
no more weight/measuring, but be sure to get a good hunk of meat, lots of fruit/veggies and some fat with every meal
post wod- proteins and carbs, little to no fat
try to take fish oil regularly (2 at breakfast/dinner, I should be taking more according to Robb, so we'll see how this goes)

There's probably more that I cant think of now but I'll adjust as needed. I'll post back about how everything is going. I'm also going to try to start posting some sort of "health note of the day" at the bottom of my posts.

Sunday's WOD

500m row

155.6 (PR)

then max double unders

8 (PR)

I just did the row on the 18th and got 157.3, I'm super happy with my time today, especially because I'm just getting over a cold.

It takes about 2 weeks for the gut lining (breaks down food so it can be absorbed, gluten creates an autoimmune response causing gut irritation which affects sleep and recovery) to heal.

Football Gone Bad

2009-09-25T20:24:00.000-07:00

Friday's WOD

Football Gone Bad

3 rounds (1 minute of each) of:

thursters (mod jumping squats to bar) - 14, 13, 12

20" box jumps - 18, 14, 14

double unders - 2, 6, 8

push ups (hands on 16" box) - 14, 11, 10

pull ups (1 arm snatch 20#) - 15, 13, 13

Total: 177

My hand is still hurting when I have to grip anything, it sucks. I'm not quite sure what's going on with that but I'm going to take it easy for a while to see if it gets better.

164

sprints and more

2009-09-21T19:59:00.000-07:00

Monday's WOD

4 X 200m sprint with exactly 2 min between efforts

:38, :40, :41, :45

then 21-15-9 of:

one arm SDHP (35# kettle bell)

burpee box jumps (18")

9:16

Burpee box jumps are hard!!

Push Jerk and 500m

2009-09-18T19:19:00.000-07:00

1-rep max push jerk

103# PR

500m row

1:57.3

Last push jerk was 95# and I wanted to get at least 100 today. I need to be more explosive though, I know I can do more. This was my first time doing the 500m row. I went around 1:55-2:00 for the first 3oom then as hard as I could for the last 200m. Man, its crazy how much that can wear you out!

160

OHS and DU's

2009-09-15T20:43:00.000-07:00

Tuesday's WOD

1 rep max overhead squat

then max double unders

Previous best OHS was 55#, and previous du's was 1! Today was fun!

AMRAP Wall balls and Pull ups

2009-09-14T20:25:00.000-07:00

Monday's WOD

AMRAP in 15 min of:

10 wall balls (14#, 8ft)

10 pull ups (red band)

6 rounds + 7 wall balls

Last time I did 9 rounds + 10 wall balls (10# @8ft, green band). The wall balls were hard today. Pull ups were pretty good until the last round, the chalk was really far away and my bar was all sweaty.

158

Crossfit Total!!

2009-09-12T13:54:00.000-07:00

Saturday's WOD

Crossfit Total

Back Squat: 160

Shoulder Press: 60

Deadlift: 185

Total: 405!! (PR)

I was just looking at the last time that I did this and the only thing that went up was my back squat. In March, it was bs:123, sp: 58 and dl: 183. I'm still super excited about this!! Thats a huge PR on my back squat. I just have to work on the other two and I'll be in the mid/high 400s next time. Oh, and if you're thinking about getting weightlifting shoes, don't think, just do it!

156

Snatch Push press +

2009-09-10T21:06:00.000-07:00

Thursday's WOD

Snatch Push-Press

3-3-3

75-85-90(2)

then 6 rounds of:

3 Shoulder to over head (75#)

6 Chest to bar pull ups (red band)

9 Clapping push ups (knees)

12:12

Those snatch push presses were scary coming down. I got myself once pretty bad on the first 85#. I felt really good with the pull ups today, I think I did at least 3 rounds unbroken.

155

Tuesday

2009-09-08T20:32:00.000-07:00

Arch Rock, Point Reyes

Tuesday's WOD

5 Sets of:

A1: High Bar Back Squat @ 30X0; 4-6 reps; 10 sec rest

A2: DB Walking Lunges @ 1010; 6 reps/leg; 10 sec rest

A3: Jumping Squats; 10 reps unbroken; 120 sec rest

A4: Laying down rope climb X 3, 30 sec rest

A5: Kipping Pull-ups; 15 reps; 120 second rest

A1: 85,90,95,100,105

A2: 15,15,15,20,20

A3:10 unbroken

A4: laying down rope climb x 3

A5: 15 red band

It felt good being back after school and going out of town. I got a pull up pr in the first round with 15 unbroken on the red band.

153

Jackie

2009-09-01T20:58:00.000-07:00

Tuesday's WOD

Jackie

1000m row

50 thrusters (33#)

30 pull ups (red band)

14:24

I'm getting closer to those pull ups. This was a hard one today. The thrusters felt heavier than I thought they would.

151

Testing out the new shoes

2009-08-31T19:58:00.000-07:00

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!!

2009-08-30T21:44:00.000-07:00

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

2009-08-25T21:03:00.000-07:00

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

2009-08-24T20:44:00.000-07:00

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

2009-08-21T19:55:00.000-07:00

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

2009-08-20T20:46:00.000-07:00

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

2009-08-18T20:57:00.000-07:00

Tuesday's WOD

Power Snatch

1-1-1-1-1

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

141

Birthday!!

2009-08-17T22:32:00.000-07:00

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

2009-08-15T12:39:00.000-07:00

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

2009-08-13T19:29:00.000-07:00

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

2009-08-12T20:29:00.000-07:00

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

2009-08-11T21:05:00.000-07:00

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!

2009-08-08T14:13:00.000-07:00

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

2009-08-07T20:03:00.000-07:00

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!!

2009-08-06T22:25:00.000-07:00

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!

2009-08-04T20:36:00.000-07:00

Tuesday's WOD

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

2009-08-03T20:43:00.000-07:00

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

Tuesday

2009-07-28T19:29:00.000-07:00

Tuesday's WOD

back squat

1-1-1

100-115-135

3x max dips (w-band, standing)

3-4-3

AMRAP in 12 min of

12 Front squat (20# db on shoulders)

12 dips (b-band knees)

5 + 12 fs

My mom and I are off to the BIG APPLE!! See you all on Monday!

Death by Suicide

2009-07-27T22:07:00.000-07:00

Monday's WOD

Death by Suicide

1st round: 1, 20m sprint

2nd round: 2, 20m sprint

3rd round: 3, 20m sprints

etc...

7 rounds + 150m

So no WODs took place in Huntington, but there was a lot of wake boarding, stand up paddling!!

130

Nicole

2009-07-18T13:20:00.000-07:00

One of my favorite places; Huntington Lake, Ca

Saturday's WOD

Nicole

20 min of

400m run

max pull ups (blue band)

(score is the # of pull ups completed)

13-10-10-10-10-11

total: 64 (PR)

Last time I did 63 on the green band, my super excited about this PR!! My mom and I are leaving to go up to Huntington Lake this afternoon for a week...I have a few WODs in mind for our week away. It will be interesting to see the effects of the high altitude, I know its going to be a lot harder!

129

Know Pain, Know Gain

2009-07-17T21:44:00.000-07:00

Friday's WOD

Know Pain, Know Gain

5 rounds for time of:

15 Wall Balls (10#/9ft)

15 Sumo-deadlift High-pulls (33#...effed that one up)

15 Burpees

16:03

I thought I had 45# for the SDHP but after the WOD I realized it was only 33#. Next time, RX'd, and I'll double check the weight before :)

128

OHS

2009-07-15T22:05:00.000-07:00

Wednesday's WOD

Overhead Squat

1-1-1-1-1

35-40-45-50-55

then 3 rounds of

100 m farmers walk (30#)

200 m run

15 pull ups (blue band)

10:42

It was my first time doing weighted OHS today, it felt pretty good. On a side note, I went to the dentist today and was told that my plaque levels were zero to low or something like that. She started talking about how that was really good and how some people just have different types of plaque that can cause more or less harm. Then I asked what my levels were the last time I was in 6 months ago and she said that it was moderate. She then went on about how diet can affect the plaque in your mouth. We obviously know that eating a ton of sugar, drinking soda, ect is not good for your dental hygiene, but it was interesting to hear how a healthy diet can affect the type of plaque not just the amount.

126

20-15-10-5

2009-07-14T22:14:00.000-07:00

Tuesday's WOD

20-15-10-5

KBS (35#)

Pushups (knee)

rest 3 minutes, then

20-15-10-5

DB push press (20#)

Box jumps (20")

14:05

First time using the 35# kettlebell today. It felt pretty good, I didn't do all the reps unbroken but I definitely think it was time to move up.

125

Back from Aromas

2009-07-13T21:57:00.000-07:00

Monday's WOD

3 rounds of:

2 minutes - Max Strict Pull-ups

2 minutes - Rest

30-13-11 (I was told that I was kipping a little bit, but I wasn't trying to, next time 100% strict)

For Time:

400m Walking Lunge

18:59

Wow, what an awesome weekend! Being able to see so many amazing athletes perform such grueling workouts was so inspiring. Watching Jason Kalipha collapse to the ground before the first run was over then get up, finish the run, and get 5th place over all was unreal. I can't wait for next year!!

124

10K!

2009-07-08T22:10:00.000-07:00

Wednesday's WOD

Run 10K

67:43

I knew it would happen eventually and I was always really scared of this one, but surprisingly it wasn't as horrible as I thought it would be. My mom and I ran together for pretty much the whole time. My goal was to finish with out walking and we both did it! Next time sub 60!

zone: 123

Fran won

2009-07-07T20:04:00.000-07:00

Tuesday's WOD

Fran

21- 15-9

Thrusters (53# 1st round, 43# 2nd/3rd)

Pull Ups (blue band)

10:11

I let Fran get the best of me today. The first round was too heavy and I already felt defeated by the time I was on my 15th rep. I guess you can't PR every time.

zone: 122

Goal: Fran RX'd by July 2010

wall ball running

2009-07-06T20:48:00.000-07:00

Monday's WOD

5 rounds

200 m wall ball run (10#)

10 burpees

13:38

Man that 10# makes a huge difference. No wonder I used to hate running so much!! After the WOD I worked on my pull ups and hand stands. Faith gave me a good idea to add one pull up every week. Last week I did one, so my goal for this week is to link 2 (we'll see how that goes because it's going to be a short week).

zone: 121

HAPPY 4TH!!

2009-07-04T22:37:00.000-07:00

Saturday's WOD

Deadlift 3-3-3 reps

155-155-155

4 rounds for time of:
50 jumping squats (in place of 20 lunges/25 squats)
100m Broad Jumps

29:00

zone: 120

Filthy Fifty

2009-07-02T20:38:00.000-07:00

Thursday's WOD

"Filthy Fifty"

For time:

50 Box Jumps (20" box)

50 Jumping Pull-ups

50 Kettlebell Swings (26#)

Walking Lunge, 50 steps (I did squats)

50 Knees 2 Elbows (more like tuck ups...I'm getting higher though)

50 Push Press (33#)

50 Back Extensions

50 Wall-Ball Shots (10# to 8ft)

50 Burpees

50 Double-Unders (tuck jumps)

35:24

Wow. That was filthy to say the least. I was chipping away at everything ok until I got to the last thing, I did about 10 jumps and couldn't breathe anymore. This was the first WOD I actually thought I might not finnish. I'd wait a few seconds, trying to take deep breaths then do a few more jumps but the feeling came right back. But, I knew I couldn't quit. I've never been one to say I cant do something and it wasn't going to happen tonight. It made me feel better knowing that there was a highly trained paramedic (my brother) standing a few feet away... just incase. I don't know how I finished but I did. My goal for next time: RX'D (hopefully it will be a while)

zone:119