Something Gone Bad

Remember, as long as you are breathing it’s never too late to start a new beginning. ~ Anonymous 

AM Swim
500 yds

Warm up
3 RNDs
Run 200
10 Box jump
10 Push up  1-Arm push up here I come! going to move out to side fingertips on these.
10 Ball slam

Burgener warm up
Jeff - Day 3

WOD
3RNDs
Perform each movement for 1 minute. - FGB style ;)

• Dbl unders
• KB Swing OH 16kg
• Goblet squat 16kg
• Push press 55#
• Bfly sit up
• Rest

Finisher

5 minutes

15/15 - 1-Arm KB Press @ 8kg 

Can't even believe that I could do the finisher. Luckily I had company and we made it happen. Plus, it was kind of a good hair day! HA!

Barbara: That B

6am
Partner 'light' w/girls
30 Power snatch @55
40 Burpee Box jumps
50 KB swings 16kg
Missing one gal, so I stepped in as partner, yes, this looks just like Saturday's WOD, so completely different intensity this am.

9am
Warm-up
R400
Range of Motion
2Rnds
10 Dips
10 KB swings
10 Jumping lunges

WOD
Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
Rest 3 minutes, repeat x5

35:55

Strength
Jerk
3 rnds, 10 reps

Time to be done. Tough day ;)

Climb & Climb Again

"All men dream, although not in the same way. The ones who dream by night in the dusty shelters of their minds, wake up the next day and discover that it was just vanity; but the ones who dream by day are dangerous men, because they can represent their dreams with the eyes open to make them possible." ~ Lawrence, T. E., 1922

 

No 411 on the team work for the day, so a few of us were able to get together and we decided to do a variation of a current WOD. It would have been day 4 and a rest day for me so, it was all good! 

WOD
5 RNDs
1 Rope Climb
10 Wall ball 14# - wow, been awhile since I have done these. groove it!
20 Abmat Sit ups
40 Double unders

We didn't run this for time, but finished around 13 minutes. Rotating order so that we could all use the rope. Post workout, continued to work on form on the climbs. Got in another 5 solid. Felt good, trying not to use too much pull and wide feel on the way down. Keep practicing and go for speed in the next session. Thanks to sweetie girl M for my adorable good luck charm ;) ~ 

Strength
DE Backsquats on the Dynamax Ball
3-3-3-3-3-3-3-3-3-3
 @ 85#

Just A Little

 It is the Indwelling Spirit, the Real Self, that Something Within!

DE Backsquat 12x2 @ 70% 1RM 115
In between I did 5 pull ups rotating kipping & butterfly - just felt right.

5 RNDs
EMOM @65#
3 Deadlift
3 Hang Cleans
3 Front Squats

Tabata sit ups

I have enjoyed a couple of days rest and a couple of days fasting, re-hydrating, rebooting my system. So this is a perfect way to wrap up the weekend.

Buds for Fun

A buddy will keep you honest and add a dimension of fun to your workout. ~Bill Toomey

TGU
7 @12kg
10@8kg

Feeling a bit fatigued from yesterdays work. I think that this is the right combo for today's TGU. Amnesty day on the horizon but not quite yet!


WOD
6 RNDS (3RNDS each person)
In teams of two. While one partner works the other holds KB (8kg x2) overhead. If they drop the DB there is a 3 burpee penalty and the team resumes the workout in the place where they left off.

10 lateral jumps - we used sandbags
15 KB OHswings 16kg
20 Sit ups (should be KTE, but no bar option)


One penalty in the last round. Fun work. My partner is new to the intensity and she did such a great job! Just goes to show you that you can scale and athletes of different skill level can still work together ;)!

Snatch, Swing, Sit ;)

And now here you are - focused in the environment of perfect contrast and balance, just as you have intended - exploring deciding, preferring, creating and becoming. ~Abraham

Needed a full day off yesterday! It was hard to pass up the WOD but today I am so glad I did. Wednesday I snuck in at the end of the day my lift & CFE:

Bench Press: Wendler end of week 1 - 5/5/5+ 65/75/85
Weighted 10x100m sprints (i didn't have my weight vest so used 2x10# kbs) that was actually super fun!

Now for today ;) - Happy day!

WM: PVC pass thru, Jump rope Max Dbl unders 37 today, 50 Burpees/50 Days (day 1)

CFRV WOD
Muscle snatch 1-1-1-1-1 55#
Power snatch 3-3-3-3-3 60#
Squat snatch (aka Snatch) 5-5-5-5-5 65#

Really watched form on these, feel good. Wasn't sure about weight since I was out of the box today, so I took the same Wendler formula and broke it down from there. Started to fail in the 4th rnd of snatch set. Reset to finish.

50-40-30-20-10
KB OHSwing 16kg
Sit up (butterfly)

10:54
Swing & sit damn fast. My arms were screaming but they kept going up! Thank you shwing, shwing ;).

Nutrition
Going Primal
Decision made.
Measurements taken.
Fridge & Pantry cleaned out.
Menu plan...

I LOVE Tuesdays

CFE WOD
30 Box Jumps 20"
40 Walking lunge steps
50 Ring push ups (ugh, but done!)
60 Pull ups (feels so good!)
70 Sit ups
80 Squats

16:17

Strength - Wendler 5/3/1
Bench Press
45/55/65, 75/85/90

Oh yeah!

This looks so much more friendly than it actually is ;-).

SMOKED today.

Halo
Sling shot
Snatch R/L


WOD
3 RFT (12kg/26#)
50 Sit ups
40 KB Pull over to Press
30 R/L High pulls (ea side)
20 Deck squats to Hi/Low Plank
10 Goblet squats

23:46

Feeling Groovy~

" she's gonna listen to here heart , it's gonna tell her what to do......." ~Tom Petty

WOD - Cascade

WM

ROM

Form DL, HPC, FS, 35#

6 RNDS, each movement one the minute

• Deadlift 65#
• Hang Power Clean
• Front Squat
• Rest

DL     38, 35, 34, 35, 31, 31

HPC  10, 10, 8, 8, 7, 8
FS      10, 10, 9, 8, 8, 7

Hoya! This was hard and fun and hard.

The grip went first. I had to drop and regrip after the 3rd round DL's, must learn to trust the hook grip more. Frustrating because I wasn't too winded, the weight wasn't 'heavy', but just past fatigued, which made the transition from HPC to FS okay but my forearms were SCREAMING.

2 mile Run NFT

50 Sit ups, unbroken
50 Good mornings 20#, unbroken

Nice day! I am really in need of a rest day, but I just am restless, so...listen to my heart ;)~

Capped it all off a few hours later with a pre-coaching WOD of Jeremy.

21-15-9
OHSquat 65#
Burpees (yeah burpees!)

5:13 felt fantastic!

PCS

7 RFT

• 15 Power Cleans 75# Rx 
• 35 Sit ups

 Oh yeah! This was a treat ;-) My favorite CF wods.

15:11 rocked it, loved it, needed it~

I Needed THAT!

3RFT

10 KTE
10 Push Press 65#
15 Box Jumps 20"
15 KB Swing 35#
20 Butterfly Sit ups

8:48

I love KTE's ;-), KB Swings and sit ups. Great WOD combo and I needed it today. This would have been a great workout with the group. Would have far more synergy with more bodies in the room.
Thanks CF Avalanche!

jgirl's playdate

AKA Janelle's Revenge (thanks Justin)

HIIT
40 seconds on/20 seconds off

5 Rounds

Snatch L (12kg)
Snatch R (12kg)
KB Russian Swing (20kg)
T-stabilization push up
Sit up
Plank hold

All unbroken - yeeessss!

Work - total reps each movement
thanks EJ for keeping track
KBL - 94
KBR - 96
KB Swing - 115
TSPU - 35
Sit up - 122
Plank hold - 200 sec/3.5 min
Total reps - 462

Joshie

Joshie

3RFT
40/30 pound Dumbbell snatch, 21 reps, right arm (25# DB)
21 L Pull-ups (21 pull ups, 21 sit ups)
40/30 pound Dumbbell snatch, 21 reps, left arm (25# DB)
21 L Pull-ups (21 pulls ups, 21 situps)

After the first round I couldn't believe I still had 2 more to go. This was a test of stamina and endurance, by round 3 it was all about being in machine mode and just getting it done.

28:55

Wenlder 5/3/1
Press

Rope climb
Ring dips

Death by Lunges ;-)

WM
R200
ROM
100 single unders

5 push ups
10 pull ups
10 squats

20 thrusters 35#

100 yd walking lunges
21 pull ups
21 sit ups
100 yd lunge
18 pull ups
18 sit ups
100 yd lunge
15 pull ups
15 sit ups
100 yd lunge
12 pull ups
12 sit ups
100 yd lunge
9 pull ups
9 sit ups
100 yd lunge
6 pull ups
6 sit ups

11:40 something, darn meant to write it down!

Wendler 5/3/1
Deadlift

Yeh, Back to Saturdays!

After many Saturday's at the pool, swim season is but a memory and I am ready for some fun WODs with the crew.

Today did not disappoint. Still feeling a bit woozie with a little dizzy in there, it was time to kick it up and that we did.

WM
Range of Motion (ROM)
R 1 mi - great push Kristi ;-)
10 PVC pass throughs
10 Pull ups
10 Push ups

WOD
2 RFT
R 400
15 Box Jumps
15 DB Squat Cleans
30 Dbl Unders
15 Hand release Push ups
15 Sit ups (SHB T2B but too much on my wounds)
30 yd Lunges

15:28 smoker!

Great to see all the peeps out, parking lot full of CrossFitters, awesome trainers and coaching. Just and overall amazng way to start the day ;-) Thanks Victrix