Wednesday dec 27

WarmUp:

Dynamic Mix

Shoulder/Hip Mobility

MOD:

Max Height Box Jump

WOD: Dirty Thirty

30 SDHP (95/65)

30 Pullups

30 Kettlebell Swings (50/35)

30 Box Jumps (24/20)

30 Knees to Elbows

30 Push Press (95/65)

30 Situps

30 Wallballs (20/16)

30 Burpees

30 Double unders

300m Sprint


TIME 20: soimething secs

Wednesday dec 27

WarmUp:

Dynamic Mix

Shoulder/Hip Mobility

MOD:

Max Height Box Jump

WOD: Dirty Thirty

30 SDHP (95/65)

30 Pullups

30 Kettlebell Swings (50/35)

30 Box Jumps (24/20)

30 Knees to Elbows

30 Push Press (95/65)

30 Situps

30 Wallballs (20/16)

30 Burpees

30 Double unders

300m Sprint


TIME 20: soimething secs

tuesday dec 27th

WarmUp:

500m Row

400m Run

15 DB Thrusters(25/15)

15 KB Swings (50/35)

15 T2B

15 Catapults (20/16)



MOD:

Ring Work

Inversion, Ring HSPU, L Thrus

Review Full Clean.



WOD: 20m for Reps and Wgt/Alt Mins

Clean

Dbl Unders


Got 39 reps of cleans and got up to 120lbs last set got 2 reps

Monday 26th dec

WOD:

1 Mile Run

100 Pullups

100 Pushups

100 Situps

100 Squats

1 Mile Run


time was 41:00

DEC 19th

Dec 19th, 2011


Warmup: 4 RFT

400m Run

25 Dbl Unders

MOD: Push Jerk

3-3-3-3-3

WOD:

10 Push Jerk (95/65)

DONE IN 16:36

1 Round of Cindy

9 Push Jerk (95/65)

1 Round of Cindy

…cont til…

1 Push Jerk (95/65)

1 Round of Cindy

Cindy is 5 Pullups, 10 Pushups, 15 Squats

In Honor of Melody Gehosky’s 34th Birthday is Dec 16th and per her deployed hubbys request we will be doing a CFSF Nasty Girl “Melody” WOD today! Her hubby contacted us yesterday with the most awesome email! Gota love a good man! Happy Birthday Melody from your Man…and your CFSF Family!





WarmUp:

1 Mile Run

50 Dbl Unders

15 Calorie Row

MOD: Snatch

Snatch Progression/Skill Work

WOD: “Melody”

34 Deadlifts (135/95)

16 Snatch (135/95)

34 Box Jumps (24/20)

16 HSPU

34 Deadlifts (135/95)

16 CTB Pushups


did this with 65lbs but should have gone heavier donw in 9min an keep forgotting lately to write my times

DEC14

Dynamic Warmup

Speed Work

400m Sprint-Rest 30 Seconds

300m Sprint-Rest 20 Seconds

200m Sprint-Rest 10 Seconds

100m Sprint

MOD:

Split Jerk Skill Transfer

Split Jerk 3-3-1-1-1 to 1RM



WOD: 21-15-9

Split Jerk (105/75)

K2E

KB Swing (2P/1.5Pood)


Got to 110 on my split jerk

10:59 as rx

dec 13th

MOD: Front Squat

3-3-3-3-3

WOD: “ANNIE”

50-40-30-20-10

Double Unders

Situps

TOok me 9min and few secs

12 dec

WarmUp:

Chest Opener

Dynamic Shoulders

MOD:

Bench Press (96/65)

As Many Reps on Rx Weight as you can Get, Then work to 1 Rep Max



WOD: AMRAP 20M

100m Sprint

10 CTF Pushups

5 Ring Dips

10 Med Ball Clean and Jerk (20/16)


THIS WAS FUN HAD RYANN THERE TO COMPETE WITH LOL SHES A FAST RUNNER SO MADE ME PUSH HARD

GO 10 rounds and 10 reps

Bad News But good News

Bad news isI finally got my results from my Cert test this past weekend in Atlanta, but the retest was really hard, and when i did my cert 2 years ago it was soooo different so i will renew and retest in January! There was so many trick questions where the anwers can be all right but had to be in the order Crossfit wanted!! All in all was fun being there and it refreshed my memory on teaching and form and all that good stuff, i love it!!!

FRIDAY DEC 9th

Warmup:

5 Mins Jump Rope Drills

30 sec L Hold (parallette/rings/dead hang)

5 Mins Jump Rope Drills

1 Min Plank Hold

5 Mins Jump Rope Drills

Technique Talk





WOD: “Fight Gone Bad”

5 Stations, 3 Rounds, 1 min @ Each Station, 1 min Rest after each Round.

1 Point is given for each rep, 1 Cal =1 Rep on Rower, The Clock does NOT stop. It is a continuous clock. Keep track of each set of reps per movement for a total score at the end.

Wallball (20/16-10ft Target)

SDHP (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row for Calories


AWEFUL lol the warm up was good cardio in each 5 min jump rope we did a min of different style, 1min regular jump rope, 2nd min double unders, 3rd min jump rop on right leg 30secs and the left leg 30 sec and so on

FGB 220 this is very bad for me but i ate something bad last night and def made a difference in my performance was still brutal after the warm up and then some extra work with nicole so yes im smoked this week and just makes me wanna stay on top of my nutrition even more.

THursday Dec 8th

WarmUp:

Dynamic Legs/Hip Mobility

1 Mile Run

Shoulder Mobilty

MOD:

Tri Pod to Headstand

Headstand to Handstand

Two Arm Handstand to One Arm Handstand



WOD: Review of OHS: C2E, Overhead Position, Depth

10 OHS (95/65)

10 Lateral Bar Burpees

5 OHS (105/75)

5 Lateral Bar Burpees

3 OHS (115/85)

3 Lateral Bar Burpees

1 OHS (135/95)

1 Lateral Bar Burpee

*** *** *** *** ***
THIS QWAS NOT FOR TIME BUT TO WORK ON FORM SO WAS FUN I MAED OUT AT 110 FOR OHS I THINK I COULD HAVE DONE MORE I JUST COULDNT JERK THE BAR UP ANYMORE

Tuesaday Dec 6th and Wednesday Dec 7th

Dynamic Warm Up

Shoulder Mobility

3 Mins Max Dbl Unders

3 Mins Max KB Swings

3 Mins Max Situps

400m All out Run



WOD: Work to Failure or 20m Cap

1 Push Press (95/65)

1 Pullup

1,1. 2,2. 3,3. 4,4……Score is for completed reps.



got 13 rounds ( this was not as easy as it looked but was fun)





Tuesday i had to miss the morning WOD but got my extra workout in with Nicole and laine and Deana ( this is 3 xtra workouts a week for preperations for tri fit in spring not sure if ill do it but ill def do a competiton around that time)

CLEAN AND JERK

WarmUp:

1 Mile Run or 1 Mile Row: Athlete’s Choice

50 Dbl Unders

50 AbMat Situps

MOD:

Clean and Jerk (w/PVC)

Progression/Execution



WOD: “Grace”

30 Clean and Jerk (135/95)

Spend Remaining time of Class on Clean and Jerk. Starting where you left off on “Grace” weight and working up to 1 Rep Max.


my grace time was 4:00 min as RX

my max rep on c&j was 115 lbs i was able to clean 120 but not jerk it
>

Monday 21Nov

Mobility

Dynamic Warmup

Skill:

Monkey Swings, Skin the Cat,

and Wall Climbs



WOD: Dbl Under Poker w/Skill Twist

Bet as many consecequtive Reps on Dbl Unders as you can get, when you hit reps pick any Skill for 10 Reps. Then bet Dbl Unders again until you reach 200 total reps on Dbl Unders. If you bet more reps than you can consecqutively string together you forfeit all those reps and start over after your 10 reps on Skill work.




This one was tricky, i got to 123 DU and worked on allot of skill cause i kept betting high numbers and would miss it by one or 2 DU and loose all those to count towards my 200DU


another wod after

top secret

THursday nov 17th

p:

2500m Partner Row

Core Circuit

MOD:

Parallette Work

Rope Climb



WOD: 3 RFT

9 KB Clean n Press (50/35)

12 Lateral Bar Burpees

9 Behind the Neck Push Press (95/65)

400m Run

my time was 13:33 those runs just slow me down i wish i can learn to love them cause i dont put the effort they scare me more than weights

THURSDAY NOV 10

WEDNESDAY NOV 16

:

400m Run

15 Pullups

250m Row

Hip Mobility

MOD:

Deadlift

3-3-1-1-1 to Max Effort





WOD: AMRAP 15

15 Dbl Unders

10 BW DL

5 Box Jumps (24/20)
DIDNT HAVE TIME TO GET PAST 245 lbs

got 8 rounds at 155

MONDAY NOV 14

Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

THis WAS AS A TEAM, DONE WITH LAINE. the run had to be done together and at same pce and the rest was breakit up btw each other, im no runner so i def slowed laine down but sh stuck by me side!




NOV 11th

Terry”

10-9-8-7-6-5-4-3-2-1

Clean (135/95)

400m wighted run

THIS HERO WOD BROKE ME DOWN, I DIDNT DO WIEGHTED BT RAN ON TREADNILL AT GYM ON BASE AND THE 95LBS CLEANS WERE SMOKERS 47min


NOV 10th

Warmup:

Shoulder Mobility

Dynamic Hip Opener

Junkyard Dog

MOD: Choose 1 Skill: 15mins

Wall Facing HSPU

Hand Stand Walk

Skin the Cat

WOD: 20m Cap: Rounds and Wgt on Bar at End is what Counts

3 OHS- Work up Wgt as you increase Rounds

6 Lateral Bar Jumps

3 Pullups

GOT 11 ROUNDS AND FINISHED WITH 100lbs OHS

Tri fitness!!

YIKES!

Ive been thinking about this allot lately and I think im gonna go for it!

It's in May and today my Trainer announced that they will put together a team to compete.

Im scared and sooo excited, i know i need to drop some BF just to get lighter on my feet and not sure how but gonna tackle my weakness, RUNNING! nig gulp because I am not fast and im gonna need some speed for this challenge.


Here's some info on it!!

http://trifitnesschallenge.com/home/index.php/news/scores/womens-tri-fitness/about/

WEDNESDAY

WarmUp: 3 Rds. 5- 1 min Stations.

Row, Mtn Climb, Ring Rows, Ladder Sprints, Parallette Jumps

WOD '21'

so the 21 wod goes

1 kb swing 35lbs
20 wall ball 16lbs

then

2,19
3,18
4,17
5,18

and so on .... this was aweful

done in 33:04

MONDAY

Warmup:

400m Run

20 Box Jumps

20 K2E

500m Row

20 Resistance Band Hip Openers

20 Jefferson Lunges

400m Run

Skill:

Air Squat

WOD: Tabata: 8Rds. 20 On-10 Off

Air Squat

Burpees

Abmat Situps

DB Thrusters (25/15)



TOTAL REPS WERE 338 i might be off forgot to write this one down

Rest

Today is a rest day for me,

I did recovery yoga last night and it was good, some difficult stretches, got out allot of tightness ( if thats a word) and im destroyed today, this week was rough very rough, I actually tried to go all out all week and after reading something ( will post below) i need to have some relaxed days, and i do i just gave it my all this week and im feeling the leftovers.

Its almost 30days since my last pics so ill post more the end of this week, but my Paleoish ways the past weeks have only been maintenance for me, and im happy with thats because i know thats what works for me to maintain.

TOMORROW IS OPEN GYM AT CFSF SO I MIGHT SNEAK OUT TO DO TODAYS WOD SINCE IT LOOKS SO GOOD!

Read below:

10 Tips For Success For The Crossfit Newbie

By larrypalazzolo, on January 27th, 2011


Stepping into a Crossfit gym for the first time can be a bit intimidating and overwhelming.
You might see a bunch of half-naked hard bodies showing off their ink and abs, ripping out butterfly kip after butterfly kip. You might ask yourself, “Is that person having a seizure or doing pull-ups? What’s with all the Chuck Taylors? Do they get a group rate? What’s with the guy in the corner wearing only sweatpants, shirt off, all tatted up and muttering to himself? Is he on a work-release program?” Fear not newbie; these people won’t bite. They’re actually pretty darn friendly and overly supportive once you get to know them. It can be a lot to take in at first glance, especially if you’ve had limited exposure to Crossfit prior to stepping into a box. But don’t worry; we’ve got your back. The following are 10 things to keep in mind as you begin your Crossfit journey.


1.) You’re Competing Against Yourself, Not Others
When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…


2.) Don’t Be Too Proud To Scale
Sing it with me now:

Ain’t too proud to scale, sweet darling.
Please don’t leave the wod. Don’t you go.
Ain’t too proud to scale, baby baby.
Please don’t leave the wod. Don’t you go.

Tony Budding (of Crossfit HQ) describes scaling as another form of programming. Scaling is such an individualized topic that it’s hard to make sweeping generalized statements. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.


3.) What You Eat Is More Important Than What You Lift
Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.” When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, Hunter-Gatherer, Pretentious D-Bag Diet; just eat clean. If you’re eating as clean as possible, you don’t even need to worry about the quantity. You are a Ferrari. You wouldn’t put regular unleaded fuel in a Ferrari, would you?


4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again
It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.


5.) Crossfit Isn’t Everything
Crossfit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. I Crossfit so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. Crossfit is not my life. I Crossfit so that I can have a life…and be awesome at it.


6.) It Doesn’t Get Easier, It Just Sucks Less
The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beatdowns. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.


7.) You Won’t PR Every Day
Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.


8.) Have Fun
Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, Hero wods. But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be pissed that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature until you have a strong grasp on the 9 Foundational Movements.

The things you’ll learn in a Crossfit gym are fun: gymnastics, olympic lifts, new swear words (see: Mary Martin). You can’t do this stuff in a globo gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment.


9.) You Are All Firebreathers
The term “Firebreather” comes from Crossfit legend and bad ass Greg Amundson, and he defines it as such:

Firebreather –Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

You don’t have to be an “elite” Crossfitter to embody the essence of a true Firebreather. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a Firebreather. Don’t forget that.


10.) Respect Rest and Recovery
Too many newbies (and even those of us who have been doing this a while) get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. You need to respect your time outside of the gym. There’s an old weightlifting adage that goes something like: “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.”

Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. If you haven’t done so yet, pay a daily visit to Kelly Starrett’s MobilityWOD. The information there is invaluable.


So, what now? You’ve signed up for the Elements class. You’re about to start eating like a caveman. And your vocabulary will soon include words like burpee, thruster, and snatch. Welcome to Crossfit Delaware Valley. Have you tried the Kool-Aid? Don’t worry, it’s Paleo.

Warmup:

10 mins Jump Rope Warmup

Skill Work:

Gymnastics Conditoning: 3 Sets of 5-5-10-10-1-1-1-1-1

Over Grip to Behind Neck Pullup, Under Grip to Chest Pullups, Leg Lifts, L Hold, HSPU, Cartwheel, Round Off, Skin the Cat, Muscle Up

WOD: 20m AMRAP

9 OH Lunge (105/75)

6 Abmat Situps

3 Behind the Neck Split Jerk (105/75)

100m KB Waiter Walk (50/35

did 65lbs 7 rounds and 18 reps

( thought this was gonna be easy but this week beat me up in the shoulders)

RECOVERY YOGA TONIGHT CANT WAIT TO TRY< thankful for jen watching the kiddos so i can have that me time!)

Dynamic Warmup

Shoulder Mobility

1 mile Row or Run: Athlete’s Choice

MOD: Push Jerk

Review Tech/Form

3-3-3



WOD:

3 mins: Max Reps Hang Power Clean (135/95)

2 mins to Rest

7 mins: 1 Push Jerk(95/65) , 1 Pullup. 2, 2. 3,3. Continue until Failure or until 7 mins is Up. Only a Full Round will Count to Total Number.

1 min to Rest

3 mins: Max Reps Goblet Squat (50/35)


did 26 hang PC (did 85lbs)


got up to 9 PJ and PU

GOblet squats with 35lbs kb got like 60 something forgot that total

Dynamic Warmup/Lateral and Plyo Work

MOD: Deadlift: 10 mins to work up to a 1 Rep Max on DL

WOD: 4 RFT

24 DL (135/95)

14 Box Jumps

400m Run

7 Calorie Row

TIME: 16:18

MAX ON DL WAS 265

TUESDAY

ENDED UP BEING A REST DAY. TUESDAYS ARE BUSY FOR ME! USUALLY LIKE TO TRY AND GET SOMETHING IN BUT GOT CRAZY!

MONDAY

Warmup:

400m Backwards Run

50m Side Shuffle Right

50m Side Shuffle Left

10 Med Ball Clean and Shoot

10 T2B

10 Med Ball CrossOver Pushups

WOD: “Pukie”

5 Rds – 30 sec Mandatory Rest between Each Round- 1 Min spent at Each Station- Rotate to Next Station without Resting- Max Effort for Max Reps

Air Squats

Burpees

Push Press (95/65)

SDHP (95/65)

Lateral Bar Jumps

REP: I FORGOT MY NUMBER THINK IT WAS 468

This was not as bad as it looks!

Friday Oct 28th, 2011

Dynamic Warmup

Shoulder Mobility w/PVC

OHS Review-Tech Check on PVC

WOD: Nasty Girls Mixer

3 Rounds of Cindy

2 Rounds of Nancy

9-6-3 of Diane

3 Rounds of Cindy



Cindy: 5 Pullups, 10 Pushups, 15 Squats

Nancy: 400m Run, 15 OHS (95/65)

Diane: (9-6-3) Deadlift (225/175), Handstand Pushups

TIME : 17:33

TODAYS WOD

ok the posts have not been posting all in drafts, cant figure out why but now that I have my MAC up and running I shouldnt have any problems!




WarmUp:

15 Strokes on Rower (Max Calories Burnt)

15 Ring Dips

15 CTB Pullups

15 Second Dead Hang

15 K2E

15 Strokes on Rower (Max Calories Burnt)

SKILL:

Muscle Up Progression

WOD: AMRAP 20

5 Bear Complex (95/65)

4 Lateral Bar Jumps (Total of 8 Reps)

3 Elevated Pushups

2 Wall Climb

1 Muscle up ( i did progression from the floor on this)

DID 9 rounds

Pictures

This is me at 154.5lbs didnt do BF cause i dont think my scale is accurate but i will in 30days going the paleo way but first 30 days strict!!

Thursdays WOD

Today

I worked out on my own since the hubby was off work

8x400m sprints

a mix of sit ups and pull ups at the track and double unders in between




YESTERDAY
400m Run, 10 CTF Pushups, 1 Rope Climb or 50m Tire Pull

300m Run, 5 Ring Dips, 1 Rope Climb or 50m Tire Pull

200m Run, 10 Hollow Rocks, 1 Rope Climb or 50m Tire Pull

100m Run, 5 Candle Sticks, 1 Rope Climb or 50m Tire Pull

MOD: Push Jerk: Technique/Progression

PVC-15-25-35-45-65-95#

Warm up to Rx’d Wgt



WOD: 10 to 1: 10 Reps each Movement, 9, 8, 7…..1 of Each.

Push Jerk (105/75)

Slam Balls (20/16)

Sumo DL (105/75)

TIME : 6:55 that was crazy!

TODAYS WOD

OK I LOST ALL MY LAST POST SOMEHOW, FOR SOME REASON WHEN I USE MY HUBBY'S COMPUTER THEY WERENT BEING POSTED, AND ITS WORKING ON MY MAC


Little pain in the shoulder lately so used a band for the chest to bars,( or else i would have only gotten to probably 4 or 5 min



Dynamic Warmup/Mobility Drills less than 6 mins

WarmUp: Every Min on the Min, Reps must be completed within each Min.

1 CTB Pullup, 1 HSPU=Min 1

2 CTB Pullup, 2 HSPU=Min 2

3, 4, 5, 6, etc Until 12 mins or Failure.

MOD: Atlas Stoning. Technique.





WOD:

50 Dbl Unders

35 KB Swings

100m Farmers Walk (50/35)

50 Dbl Unders

35 Wallballs (20/16)

100m Farmers Walk (50/35)

50 Dbl Unders

35 Box Jumps

100m Farmers Walk (50/35)

50 Dbl Unders

35 Situps

100m Farmers Walk (50/35)

50 Dbl Unders

35 Air Squats


TIME WAS 20: and like 10 sec i think ( left notes in car)

GOnna post a before pic tomorrow morning, I decided to go back to my Paleo ways so i will start it with a 30 day strict pealo challenge, its whats worked for me i love meat and lots of it!

Today's wod

12 Clean and Jerk (135/95)

12 Pullups

400m Sprint

9 Clean and Jerk (135/95)

Wot be able to do this at CF but at jens tonight, I'm excited but nervous cause just the past few months I've been able to do clean and jerks rx I am amazed at my shoulder decoder an strength even after having surgery 2 years ago! Hopefully Hennepin e my cheerleader!


9 Pullups

300m Sprint

6 Clean and Jerk (135/95)

6 Pullups

200m Sprint

3 Clean and Jerk (135/95)

3 Pullups

100m Sprint

Wednesday

Dynamic Warmup w/Medicine Balls
Wall/Floor Slides
Thoracic Spine/Ankle/Wrist Mobility Drills
MOD: DeadLift (Lookin for some New PR’s Today!)
5-5-3-3-1-1-1-1 to Max Effort
 
WOD: 21-15-9 with 4-400m Run Front/In Between Sets/On End
DL (185/135)
Box Jumps (24/20)
Donkey Kicks

Done in 13:08 got too 255 in DL

Yesterday

WOD: “14″

KB SDHP (50/35)

Shoulder Press (75/45

Wall Facing Wall Climb

Power Clean (75/45)

1 Rep of Each Movement, then… 1,2…1,2,3….1,2,3,4…1 thru 14. End with 14 Reps of Each Movement.

Did WOD at jens and really didn't think it would take me 50 min went to boxes at 9th or 10th round for wall walks

LOST POSTS!

OK for some reason everytime Ive been posting my WODS well at least I thought they were posting, they weren't, so starting from today this should not happen again, Ive have all my stuff on paper thankfully but here we go again!

Warm up:
Tabata 5 rounds of

high knees
knees t elbows
squats
partner ball sit ups


Strength Bias: 5 by 5 ( I did 95,105,115,135,145)

Back Squat

Skill:

12 Reps Performed at Full ROM w/RX Wgt

KB Swing

WOD:

50 KB swings (50/35)
10 Air squats
200m run
40 KB swings
20 squats
200m run
30 KB swings
30 squats
200m run
20 KB swings
40 squats
200m run
10 KB swings
50 squats
200m run

TIME was 13:48 as rx was a great wod but runs were hard after BS

ILL JUST START WITH MONDAY SINCE I HAD A CRAZY WEEK LAST WEEK IT WILL TAKE TOO LONG TO POST ALL MY WODS

MONDAY

Strength Bias: Heavy Deads

7 by 5

AMRAP 15

5 DL (185/135)

15 Air squats

15 Sit ups


DIDNT DO HEAVY DL NOT MUCH TIME AND DID WOD AT JENS HOUSE GOT 14 ROUNDS AS RX


TUESDAY


WarmUp: Coaches Choice

Skill: Dbl Unders: WORK UNTIL YOU GET THEM! If you already have them…well…then work til you can string 100 together without stopping. Progression: 1 JR/1 Dbl Under: High Knees, Pike, Vertical

WOD: 4 RFT
400m OH Run (25/10)
12 Hand Release Push Ups
24 Dbl Unders


THIS WOD WAS NOT MY STREGNTH I DID HORRIBLE I THINK MY TIME WAS A LITTLE OVER 20 MIN, THE RUNNING KILLED ME MOST GOT FROM 15M AND UP


WEDNESDAY


WarmUp: Coaches Choice

Skill: Thruster

8 by 3 : 3 Reps Must be Unbroken

WOD: On the Min Every Min Complete

2 Thruster (135/95)

2 Pullup

2 Wall Ball (20/16)

***Cap is 16 Mins for a Perfect Score of 16 Rounds. Go until Failure or Until you can No longer get all 3 Movements in 1 Minute Time Frame. Rest time is within the 1 min left over time from completed movements. ***


THIS WAS MY TYPE OF WOD, BUT USED 85LBS AND DEF GOT HARDER NEAR THE END AND GOT ALL 16 ROUNDS

TUESDAY

TODAY I DIDNT WOD

HAD A MEETING THIS MORNING AND USUALLY IM MOTIVATED TO DO IT AT HOME OR AT JENS PLACE BUT I WAS HURTING FORM YESTERDAYSO I DONT THINK A DAY OFF IS GOING TO KILL ME, IM REALLT TIRED TODAY LOTS OF RUNNING AROUND AND LAST MINUTE THINGS BEFORE JESSE GETS HOME, oh and started a meal plan today, ate so much today i couldnt even finish my last meal just now!

Monday

Lower Body Mobility

Speed Work

Strength: DL

3-3-3, 2-2-2, 1-1-1 for PR or 1 Rep Max

WOD:

21-200m-15-400m-9-200m

DL (50% of your 1RM)

CTB Pushups

Box Jumps


I GOT TO 240 ON DK AND MAYBE COULD HAE GONE A LITTLE MORE BUT WE WERE WIPED SO ON WOD I USED 125LBS

FRIDAY HERO WOD

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.



WarmUp:

250m Row

25 GHD

25 Back Ext



WOD: COLLIN

6 RFT

400m Sandbag Run

12 Push Press (115/85)

12 Box Jumps (24/20)

12 SDHP (115/85)



I did 45lbs sand bag for run and 65lbs for weight on lifts, i think i could have done 75lbs and maybe even 85lbs but would have taken me so much longer was done in 34:00min

Warmup:

Mobility Drills

Skills:

Monkey Swings

Parallette Work:

Handstands, HSPU

LSit, VSit, Straddle L/V

Leg Tucks


Ring Work:

Dips, Pushups, Rows, Handstands, HSPU

WOD: AMRAP 15

5 Thrusters (95/65)

10 HollowRocks

5 Burpee Pullups

10 Med Ball Clean and Shoots (20/16)

GOT 5 ROUNDS AND 5 REPS, ( WALL BALLS WERE NEVER MY STRENGHT)

Warmup:

100m Sprints( just a bunch of these and some backwards)

Hurdles ( very fun, reminded me of middle school days)

Shuttle Run

Speed Work

Coaches Choice:

10 Mins Stretching

WOD: RARR

50m Bear Crawl (35/25)

9 Bear Complex (105/75)

100m Farmers Walk (50/35)

6 Bear Complex (105/75)

100m Farmers Walk (50/35)

3 Bear Complex (105/75)

50m Bear Crawl (35/25)

Done in 9:57 and was a good workout, def feel myself getting a little faster

Warmup:

4 by 400m Sprints

2 Min Rest between Each

2 Mins is Spent on Foam Roller or Resistance Band

Skill:

Handstands – Hold, One Arm, Free Standing, Walking



WOD: “Barbara” 5 RFT

20 Pullups

30 Pushups

40 Situps

50 Squats

*** 3 Min Rest after each Round ***


this was aweful had to use a very light band was hard to let my pride down but there was no way! took 41:?

Shoulder Mobility

Fundamentals Review

Lower Body Mobility

Strength: Back Squat

10-10-20-10

95/65, 135/95, 195/135, 225/155



WOD:

5 Mins Max Reps Dbl Unders

Rest 1 min

3 Mins Max Reps Back Squat (135/95)

Rest 1 min

5 Mins Max Reps AbMat Situps



As rx for me have to keep track of those reps the only one i remember in wod was BS i got 42rep, no raking the bar not allowed to drop bar


TOOK ETHE WEEKEND OFF NEEDED IT STILL EXHAUSTED FROM MY TRIP

Warmup:

400m Sprint

15 Dbl Under

15 Donkey Kicks

200m Sprint

15 HSPU

15 Box Jumps

Parter Streching: Chest Opener, Shoulder Mobility

Strength Bias: Bench Press

60%BW 50 Reps

70% BW 20 Reps

80% BW 10 Reps


WOD: AMRAP 20

15 PVC Good Mornings

5 Elevated Pushups

15 PVC OHS

5 Ring Rows

1 Wall Climb

GT 12 ROUNDS

thursday

Warmup:

Row/Mobilty Intervals

3 Cycles by 1 min

MOD:

Push Jerk

WOD: “DT” 5 RFT

12 DL (155/105)

9 Hang Power Clean (155/105)

6 Push Jerk (155/105)


I did 85lbs in 10:35 and got to workout with Jess Olivarez finally but she crushed me on the weight

Lower Body Mobility, Flexibility, Stretching

WarmUp: Heart Attack (1min knee ups 1min butt kicks, 1min moutain climbers and forgot the last one, then some sprints)

WOD: Tabatas 10 rds-20s on-10s off

WallBalls (20/16) (so 10 tabata of these and so on so 40 tabatas in total)

KB Swings (2/1.5Pood)

OHS w/PVC

Burpees

my reps total was 322

wall balls have never been my thing

Did i mention it was like 110 out today with the heat advisory. could hardly breath!

Shoulder Mobility
Skill: Kipping
5 Station Interval WarmUp


WOD:
30-20-10 w/100m Walking Lunge
Shoulder Press (95/65)
Abmat Situps
Dbl Unders

I did 55lbs my time was 21:? those DU are killing me, i just cant get them consecutively it kills me!


This was actually enjoyable!

Mobility Drills.

3 Min Plank Hold. NO Rest. Everytime you come out of Plank you have 10 Burpees. ( i did full 3min no dropping)

1 Mile Run for Time. ( my time: 7:21 ugh that was aweful i hate running i cant imagine you all who run that stead for a few miles)


WOD
Man Maker Monday: 5 RFT

8 DB Man Makers (35/20) (jump down to plank with db in hand the row up one hand then the other then push up with chest to floor then jump feet up and push press the db's thats one rep)

10 Pullups ( all kips)

12 Box Jumps (24/20)

200m Run


took me 28:00 and used 15lbs db in each hand, i was given that weight i think the 20lbs would have smoked me, it kills me that my cardio tolerance is horrible, i can zip threw a WOD with heavy weghts and other things like pull ups but when it comes to some bodyweight movements with fast cardio it kills me, i still dont know how to breath.

Was a smoker its probably the first time i had to stop more than a few times to settle my tummy and i felt like my head was gonna blow, my face and head were so hot i felt like i couldnt cool off!

Saturday WOD

21-15-9

with 200m OH Carry (35/15)

Thruster (95/65)

K2E

Dbl Unders



the 200m run with plate was at the end of each round

Done as rx in 13:33

was a good one, except i can one do DU one at the time and it only took me 3 years to get it lol , now if i can only link them all together.

Warmup: Field of Pain

WOD:

3 Bar Roll Outs

6 Push Press (105/75)
9 sumo deadlift high pull (75lbs)
12 Lateral Bar Jumps (1-1, 2-2…)

400m KB Farmers Walk (2P/1.5Pood)

12 Bar Roll Outs
9 push press (75lbs)
6 SDHP (105/75)

3 Lateral Bar Jumps (1-1, 2-2…)



did as rx in 6:47

the warm up was allot of shuffle runs with partner, throwing plates with broad jumps and 400m run while jump roping

WOD was real fast and was gonna do another tonight or some sprinting but had a packed day!

Another CHallenge

Its true if you dont have a goal set you aint gonna make any progress. I havent set any goals ately and just have been maintaining.
SO my gym is doing another chanllenge and Ill post the details later when I get them but for now go to www.crossfitsolafide.wordpress.com and scroll down to a couple of posts ago and you should find the challenge info called GUTTS AND BUTTS.

Its all in the nutrition! SO here are my morning pictures.

Warmup

16 shuffle runs (aweful)

lots of
stretching


“Prison Break” __RFT
1 Jay Walk (50m Rotating Pistols, 200m Sprint)
__ Wall Facing Squats
__Situps
__Hand Release Jumping Pushups
__Ring Dips
__Wall Climbs
Full Deck of Cards: Take out all cards thats value is below 5. A=1, Joker is Wild Card and can be any number you want it to be. J, K, Q are all 10 Value. Draw 6 Cards. 1st card is the number of Rounds you do. Each card after is the number of reps for each movement. Fill in the blanks.

SO for round we did

8 rounds
of ( THE REPS ARE THE CARD THAT WE PULLED

1 JAY WALK ( 50M WALKING PISTOLS) I DID LUNGES THEN RIGHT INTO 200M SPRINT
7 WALL FACING SQUATS
7 SIT UPS
10 AND RELEASE JUMPING PUSH UPS ( AWEFUL)
10 RING DIPS ( I DID ASSISTED WITH BANDS)
5 WALL CLIMBS ( ALSO VERY AWEFUL , GOTTA GET YOUR TUMMY RIGHT UP TO THE WALL)

IT TOOK US ALMOST 1 HOUR


I AM COMPLETELY DESTROYED IN A GOOD WAY, AND IN THE NIDDLE OF THE CRAZINESS I ALWAYS TELL MYSELF IM GONNA QUIT I CANT DO THIS, IT GETS EASIER FOR ME AFTER THE HALFWAY POINT! MAN I LOVE THIS STUFF!

I've learned that I am def not a fast runner today, my goal after vacation is to work on conditiOning my body for running fast!
I had people running past me today and it killed me, maybe my legs were heavy from many deadlifts yesterday and the heat feeling like 110 out but I need to try harder, and work harder at it.

WOD

" lupie lynne"
5 rounds

Max bench press
Max pull ups
Sprint all out max effort 400m
1 min rest btw rounds


I did 80 for bench could only get 2 pull ups each round
My shoulders have been so overworked lately and doing push ups with hands by side like a dip position has been hard on them but not in a bad way it's actually more comfortable for my shoulders. RECOVERY is sooo important for me right now I have tO eat asap after working out, I haven't been sore since being consistent an eating at the right times, interesting to see the progress, this week we are warming up allot on the rinds with muscle ups progressions and it's my weakness, so well see how that goes!

ATTEMPTED WOD

5 rounds for tme

500m row
25 DL (body weight)
25 push ups

So most normal people dont weight as much as i do and stubborn me was not going to scale down (if i was at cf solafide they would make me scale down ) so i did 165 which was closest to my weight ( 162lbs)

Could only do 4 rounds, my hands were killing and with the 110 degree heat index i could barely hang on to the bar it was so hot and sweaty.

I dont think i could have finished, and baby was crying so had to stop, to me 40 min and Im sure the WOD should have been under 30min .

1 min intervals, 3 rounds, 4 stations

row, v ups, shoulder mobility, foam roller/running stick

15m Skill work:

Dbl Unders

DL Progression and Execution

WOD:

1 to 10 to 1

DL (185/135)

Box Jumps (24/20)

Dbl Unders


so 1 dl 1 box jump 1 DU and so on and when you reach 10 you go 9 8 7 6.........1


this was awful i did it in 19:? i have my time somewhere! oh and i was told to do 115 and i did and the dl where easy just the cardio from the box jumps killed me, im really tryign to push threw my WOD and not break so much ive been trying to master my weaknesses so on box jumps i jump up and jump right back off trying to get that bounce, allot faster but cardio kills me on it, but im excited to see my pregression, AND TODAY WAS MY FIRST WOD WITH REAL DOUBLE UNDERS thats what took me longer did one at a time!

Warm up

5 handstand hold
Handstand pushups as many ( skill work)
Throwdowns with partner alternating every min
Stretches


WOD
15 m amrap

3 chest to bar pull ups
6 wall balls. 20/16lbs
9 cleans 105/75lbs

Did 8 rounds and 3 pu

MONDAY

some interval work on the stair machine 30 min

TODAY

warm up

5 hill sprints

5 kart wheels

15 push ups

10 ring dips

20 throwdowns

15 pass threw

about 5-10 min stretching

WOD

Hero WOD: “HANSEN”
Must finish WOD within 30 mins to avoid DNF.
5 Rounds for Time:
30 KB (2pood/1.5pood)
30 Burpees
30 GHd

we all did ab mat only one Ghd, done in 28:?

THIS WAS AWEFUL, especially cause i hate burpees thats 150 burpees ugh!

Y

went to the Y this morning cause i needed the break from the kiddos and needed my morning booster, was gonna sprint but im having hard time thinking what to do in there other tan sprint so i did the stair machine ( the one that keeps moving ) for 40min, im actually suprise how much it smoked my legs especially alternating doing it sideways every min then forward then on a faster speed like running up the stairs.

Might do a little workout in my garage tonight.

2 WODS

WARM UP

30 Dbl Unders

10 Strict Pullups

15 Pass Thrus

15 Snatch Balance PVC

500m Row

WOD: “ANGIE”

100 Pullups

100 Pushups

100 Situps

100 Squats

400m Run

EVENING WOD ( WITH JEN TREY AND RYAN)

( OF COURSE THIS WAS TREYS IDEA)

1000M ROW THEN

3 RFT

7 FRONT SQUAT THEN JERKS (I DID 75 RX WAS 95LBS)

7 BURPEES

TIME WAS 10:33

SMOKED TODAY BIG TIME! OH THE FIRST WOD WAS A TEAM WOD SO I DIDNT DO ANGIE ALONE AND AS MUCH AS IT SUCKS I WOULD HAVE PREFERED TO DO IT ALONE. EVENING WOD WAS A GOOD SHORT SUCKER OF A WOD! NICE CHOICE TREY!!

LATEST

Thursday June 30, 2011

Warmup:

400m Run

15 Throw Downs

15 Pass Thrus

15 Pushups

15 Wall Balls

WOD: AMRAP 20

5 Back Squat (105/75)

15 Lateral Bar Jumps

5 Pullups

15 Situps

DId it as RX and got 10 rounds and 15 other reps, was a good one but def a smoker i think i could have gotten 2 more round and aving to clean the bar to put it in back squat position.

I forgot to add that i rested yesterday, and today i reopened my healed calluses so bad that i didnt even feel them till i washed my hands.

AND HERE IT IS !!! THE DREADED PICTURES

Above me at 220 ish lbs you cant really see but my stomach was resting on my legs!
me at 168lbs

me at 162.5 and consistant Crossfit for 3 weeks

Ok so i didn't post the pics after my 30day paleo cause i was still grossed out by them but here are pics of me present at 162.5lbs still a ways to go, everyone asks me where my drive is WELL when I delivered Jeremiah i was 220 so you can imagine how heavy i was i will find a pic for ya, but i was determined not to let this get the best of me, It was so hard to start i even thought well ill go back to starving myself and one hour of cardio a day UGH!! i didn't think id ever get to do Crossfit again i remember going to the y when Jeremiah was 5 weeks old and walked around the track upstairs cause i couldn't imagine people looking at me and how big i was, it shocked me when i even had a hard time walking a mile, knowing my abilities from before I knew this was gonna be tough and it still is.

Here i am now, busting out some serious workouts finishing behind the top ladies sometimes last when i try to do as RX, kipping like its nothing ( 2 at a time but for being over 160lbs its pretty darn good) my speed is ridiculous for my size, so looking at my pictures naturally as a women yes i cant wait to shed that last 25lbs ( this is what is calculated for a healthy athletic BF) but all i keep telling myself is how much of a machine on the inside I am building and shedding that last bit of weight is just gonna show on the outside.

My eating is very clean, the kids 75% but almost 100% gluten free, I'm paleo with some allowances like more dried fruit and more nuts and some coconut flour made pancakes every now and then.

I might go strict paleo again for 30 days just to see how that feels and the difference from adding back some no no's on strict paleo, i know now that clean eating is what works for maintenance cause for almost 2 and 1/2 weeks the scale did not move, and since going to CF solafide my legs are tightening up!!

Oh and I'm trying to wean this baby and I'm banking on a good 5 lbs weight loss from that lol ;)

Warm Up:

200m Run

200m Row

400m Run

400m Row

800m Run

800m Row

15 T2B

15 Hip Back Ext

Strength Bias:

DL:

20 Reps at Body Weight

10 Reps at 1 1/2 BW

5 Reps at 2 times your BW

WOD:

3 RFT:

18 Situps

15 Med Ball Clean n Jerk (20/16)

12 KB (2Pood/1.5Pood)

9 Pistols

6 DL (135/95)

(my pistols were slithly assisted and all the way down to the ground)

went up to 220lbs DL x5 we did not max out today, just when i thought the WOD looked easy and it was but we were already smoked from the warm up so the wod was a cardio smoke my time was 6m22sec

YEDTERDAY

RAN SPrints on the track for once ( allot harder for me)

10 x 30sec on 30sec off then

ran one mile

400m shuffle run alternating sides

400m run

400m shuffle run

1 mile run

( i really think these shuffle runs are slimming my botty down lol)

evening with JEn

Row 250

15 sdhp 15 reps

row 500

30 sdhp 30reps

row 250

the sdhp was 55lbs

the WOD was originally whats about floowed by FRAN

I think we were both smoked from the heat and a long day but def gonna have to do this one early morn one day!

yesterday and today were days of active rest, yesterday did 40min very slow run to loosen up my tight body, im so sore in my upper back from pull ups but feels good, never thought i would kip again.

Today im enjoying not doing anything, I used to panic if i didnt do something everyday but i am putting out 100% into these WOD's so I deserve it.

Warm up

16oom row with team (sprint) so each person rows 100m till we reach 1600

1600m rin sprint with team ( each runs 100m)

then lots of stretching

Mobility:

3-3-3-2-2-1-or till max

i got to 80 ( almost got 85lbs but im happy with my upper strenght )

WOD: tabata thursday

1 round: tabata box jumps

2nd round: 65thrusters ( i did 55lbs)

3rr round: Double unders ( i still cant do these so i just did singles the whole time)

sometimes the warm ups sucks but def make the WOD seem more possible.

Today with jen

10-9-8-7-6-5-4-3-2-1 of:

55lbs FS

lateral burpees

hanging knee ups on rings

THE ACTUALL WOD WAS:

10-9-8-7-6-5-4-3-2-1

FS starting at 65lbs and adding 5lbs each round

lateral burpees

hanging L ins on rings (hang on rings in L sit and bring knees to chest for one rep and so on without droping)

Was a good workout even modified for what we had!

Thats it today Im woooooped!

warm up:

1mile run

30 donkey kicks

20 jump squats

10wallballs

30 reverse crunch

20sit ups

10 superman

WOD

3rft

10hspu ( i can almost do these i drop down to almost 2 abmats def see the progression getting better)

20 oh walking lunges (used 45lbs bar)

400m farmers walk with 35lbs kbs in each hand (was brutal)

AM: did 1mile run, 20min sprints with rest and some shuffle running, and ended with 1 mile (umm those miles are taking me 9-10min )

DId this WOD again, i never posted my time before but i remember it was 26 in i think and did this with Jen, and when she told me her cousin did it in 16:47 well i knew i wasnt working hard enough before, no breaks no water, thanks to jen for encouraging me. its one of those workouts that the moves are enjoyable but you know its gonna suck, but i love kb

KBS- ab mat ( 1 kb -20 ab mat and so on) ( MY TIME WAS 16: something)

1-20

2-19

3-18

4-17

5-16

6-15

7-14

8-13

9-12

10-11

11-10

12-9

13-8

14-7

15-6

16-5

17-4

18-3

19-2

20-1

REST TODAY!

AHHHHH FEELS GOOD

TOok the kids swimming !

!mile warmup

5min sprints 30sec on /30sec off

Shuffle run alternating sides for 5 min

same thing but uphil 5min

walking lunges 1 min

repeat same thing till i got down to 1 min on shuffle runs, then ran for a bit.

that was it for today, i had a mini splurge last night, baked chips but not too many and homeade coconut icecream, had way too much, felt like crap all day and gave me the worse gas lol.

Looking forward to some active rest tomorrow!!