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
>