Thursday, March 31, 2016

03312016 Thursday WOD

The Struggle is ALWAYS REAL!!!

WARM UP
3 x
250m Row
10 x Wall Squat
10 x Sit up
10 x Push Up

SKILL
EMOM 8 min
6 x Lunges
I used 55lbs...
*still dont have a front rack...had to use powerlift style and it was not great.

WOD
4 Rounds For Time
20 x Kettlebell Swings @ 53lbs
20 x Med Ball Cleans @ 20lbs
20 x Box Jumps/Step ups @ 24"
200m Run

DONE - 22:44 - *I think...I dont have my notebook as I am writing this.  I know it was in the 22 mins though.

The KBS was unbroken...I am good with that movement.  MB Cleans I broke up into sets of 10 when my back was getting tight and being gassed from the run.  Box step ups are just a chore I just have to grind and the run was basically a walk.

GOOD MORNING!!!!

Tuesday, March 29, 2016

03292016 Tuesday WOD

Somewhat "easy" day this morning...

WARM UP
3 x 10
squats,lunges and sit ups

SKILL
Back Squats
2 x 10
5 x 3
worked to 255lbs - relatively light day, no belt no sleeves

WOD
27-21-15-9
Cal Row
Burpees

DONE - 15:42

Burpees kill...I am so slow on them.  Row was solid, sub 50 cals I can row pretty well.  I took forever on the burpees.

Monday, March 28, 2016

03282016 Monday WOD

No weekend workout...

I did 16.5 on Friday night.  Not great...36:52 which is an improvement because in 2014 I didn't even finish it. I think I got to 18 reps and quit.  So..yeah.

Here is what today looked like...

WARM UP
3 x 10
Squats
Jumping Jacks
Sit Ups

SKILL
EMOM 7 mins
4 x Clean and Jerks
as Rx @ 135lbs

WOD

"NANCY"
5 Rounds For Time
400m Run
15 x Overhead Squats @ 95lbs
as Rx - DONE - 22 minutes

The run kills me everytime...and although I can do OHS, I need A LOT of time to warm up.  Basically my last 15 looks BETTER than my 1st 15.  I need to loosen my hips and ankles and shoulders need to warm up.  So my last 5 reps were probably my best ones.

It was bad.  Working out in the morning has a few draw backs..one is not being 100%.  You are just too tired and just out of bed.  Not the best conditions.  I take a PWO and it helps me but yeah it is hard to get into the groove.  Your body is just not ready for 100%.  I have to adjust...every day is an adjustment.


Thursday, March 24, 2016

03242016 Thursday JAM

Man oh man...working that heart and cardio today.

WARM UP
3 x 10
Squats
Sit Ups
Lunges

SKILL

Hang Cleans
5-5-3-3-1-1
Worked to a relatively easy 175lbs

WOD
4 Rounds for Time

500m Row
400m Run
Rest 1 min

DONE - 25:18


I kept my rows at 2min...running sucked and slow...and the 1 min rest was tooo fast...like way too fast.

Tuesday, March 22, 2016

03222016 Tuesday AM Bodyweight

Nothing like just using your body to hurt your ego and make that heart rate jump right?

WARM UP
30 x Mountain Climbers
20 x Jumping Jacls
10 x Sit Ups
x 3

SKILL
Front Squats
10-8-6-4-2
Worked to 185lbs for a double

WOD
4 Rounds for Time
24 x Squats
24 x Push Ups
24 x Lunges
400m Run

DONE 25:43

Not great but OK for a 6AM workout right?

Monday, March 21, 2016

03212016 Monday AM blues

Quick recap..
FRIDAY NIGHT LIGHTS 3/18 I did 16.4
Only got 13 cals....

SUNDAY 3/20
Went in and redid 16.4 and got 6 more cals for a new score of 129.

This morning was a nightmare...TOUGH workout.

WARM UP
3 x
200m Row
10 x Squats
10 x Lunges
10 x Jumping Jacks

SKILL
EMOM 8 min
5 x Cleans
I used 75lbs because I am lazy...yeah...#sadpanda

WOD
WALSH *modified*
4 Rounds for Time
22 x Burpees (it is Rx a burpee pull up - but we had such a large class we modified to just a burpee)
22 x Back Squat from the floor @ 135lbs L3
200m Run w Plate @ 35lbs L3

Yeah brutal...28:00

No bueno.  I should of went L2 or even L3....it wasn't the weight at 135lbs for me, the burpees killed me and I basically walked the 200m.  I am sure I "accidentally" shaved some reps....but still came in last.  Whatevers....

Thursday, March 17, 2016

03172016 St Paddy Day

Tough morning....took some allergy meds last night and woke up feeling groggy and tired.  Pushed through for a mediocre wod.

WARM UP
3 x 10
Squats, Sit ups, Jumping Jacks
5 x Burpees

SKILL
Back Squat
2 x 10 - 135lbs
2 x 5 - 225lbs
2 x 3 - 255lbs
2 x 2 - 275lbs

WOD
3 Rounds For Time
10 x Clean and Jerks @ 135lbs
400m Run
as Rx - 14:54

I pretty much walked around the block.  Doing the math...the C+J were easy...basically a warm up at that weight.  I was able to complete all 10 reps in under a minute.  So that was OK.  If we round up...3 minutes for the clean and jerks....that leaves 11 mins to run around the block 3 times. How terrible is that?  Ugh... no bueno.

Oh well...

Tuesday, March 15, 2016

03152016 Tuesday WOD

This sucked bad....

WARM UP
3 x 10
Squats, JJ, sit ups and 30sec Plank Hold

SKILL
Deadlifts
5 x 5
Worked to 315lbs (beltless, no straps, alt grip)

WOD
3 ROUNDS FOR TIME
500m Row/400m Run
21 x Burpee Box Jump
21 x KBS @ 53lbs

as Rx - 23:26

=(

HORRIBLE....

Thursday, March 10, 2016

03102016 Thursday WOD

Take a week off of CrossFit and pay the price...ugh.  I should of been faster and better on this WOD.

WARM UP
3 x 10 Squats, Lunges, Sit ups

SKILL
Bench Press
3 x 10
3 x 5
3 x 3 - 255lbs

WOD
27-21-15-9
Cal Row
Kettlebell Swing @ 53lbs
Wall Balls @ 20lbs
Push Ups

DONE 23:18

Wednesday, March 2, 2016

03022016 HumpDay WOD

WARM UP
3 x 10
Squats, Sit Ups and Lunges

SKILL
Strict Press
5 x 5
got to 155lbs

WOD
3 Rounds For Time
25 x Hang Cleans
25 x Front Squats
200m Run

as Rx @ 95#  - 15:47

ehh...the slow run and slow front squats got me...the hang cleans at this weight was easy. I was doing 15  and 10 every round.  Oh well...