Fri., Nov. 29, 2013 (Craig only)

Warm-up:

5 min. Bike
10 Hanging Shrugs
RBH
20 OHS  (PVC)
Shoulder Mob.
Inchworm there, Walking Lunges back

WOD:

21 - 15 - 9 reps of:

Deadlifts
Box Jumps

CW: 11:09, 145 # DL's

Fri., Nov. 29, 2013 (Laurie only)

Warm-up:

5 min. Bike

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

WOD:

Five rounds for time of:

Run 400 meters  Bike 1/4 mile
185 pound Deadlift Front Squats,  21 reps

LW: 18:05, Front Squats (1 x 85#, 4 x 65#)

Cool Down:

25 Box Jumps, 25 Push Presses (bar)

Wed., Nov. 27, 2013 (Craig only)

Warm-up:

5 min. Bike

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

WOD:

Five rounds for time of:

Run 400 meters  Bike 1/4 mile
185 pound Deadlift, 21 reps

CW: 17:36, 105 # DL's

Tues., Nov. 26, 2013

Warm-up:

5 min. Bike

Wall Hurdles

Walking Lunge with Twist and GM

10 Full Squat Box Jump

Quad. Leg Series

20 Kettle Bells

WOD:

Resting 60 seconds between sets: 

Bench press 2-2-2-2-2-2-2-2-2-2

CW: 140#

LW: 3 X 75#, 5 X 85#, 2 X 90#

Cool Down:

LW: 25 Big Ball sit-ups, 20 Burpees, 20 Pistols, 25 DU's

Comments:

That was the most weight I have ever bench pressed. Good to know I am improving a little bit, albeit very slowly!

Mon., Nov. 25, 2013

Warm-up:

5 min. Bike
Lunges with twist and Good Morning
3 rounds of:
       10 OHS with PVC
       10 Hurdle Hops
       10 Pistols

 WOD:

Five rounds for time of:

275 pound Deadlift, 5 reps
25 Sit-ups

CW: 11:44, 145# DL's

LW:  10:43, 95# Front Squats, AbMat sit-ups

Cool Down:

LW: 20 Box Jumps, 20 Burpees, 20 DU's

Comments:

I liked this workout. It still hurts my bum too much to do DL's, so I will just keep substituting Front Squats, which I like and need to practice on in terms of getting lower.

Sun., Nov. 24, 2013

Warm-up:

5 min. Bike

E & S

20 Push Press (bar)

20 High Box Jumps with step down

WOD:

“Willy”

Three rounds for time of:

Run 800 meters/Bike ½ mile
225 pound Front squat, 5 reps
Run 200 meters/Bike ¼ mile
11 Chest to bar pull-ups
Run 400 meters/Bike ¼ mile
12 Kettlebell swings, 2 pood

CW: 24:14, 105# Front Squats

LW: 24:07, 95# Front Squats

Cool down:

LW: 25 AbMat Sit-ups, 30 DU's

Fri., Nov. 22, 2013 (Craig Only)

Warm-up:

5 min. Bike

E & S

Lunges with twist & GM

10 Pull-ups

10 Burpee Broadjumps

10 Pull-ups

10 Burpee Broadjumps

WOD:

Hang power clean 3-3-3-3-3-3-3 reps 

CW: 95#

Cool Down:

Push-ups, Squats, Bike

Thurs., Nov. 21, 2013

Warm-up:

5 min. Bike

Leg stretches against wall (LSS)

Lunges with GM

25 Air Squats

25 OHS with PVC

WOD:

For time:

15 Dumbbell burpee box-overs, 50 pounds, 24” box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Pull-ups

CW: 13:07,  30# Dumbbells, 140# Deadlifts, 45# OHS

LW: 8:34, 20# Dumbbells, 95# Front Squats, 45# OHS, Supine Pull-ups

Wed., Nov. 20, 2013

Warm-up:

5 min. Bike

WOD:

For time:

40 Box jump, 24 inch box
40 Jumping pull-ups
40 Kettlebell swings, 1 pood
Walking Lunge, 40 steps
40 Knees to elbows
40 Push press, 45 pounds
40 Back extensions
40 Wall ball shots, 20 pound ball
40 Burpees
40 Double unders

CW: 31:16 (did an extra 40 Box Jumps (mistakenly thought they were included!)

LW: 32:45 (UUGGG!)

Comments:

We decided to reduce the prescribed number of each exercise from 50 to 40 so we wouldn't be down in the basement forever (especially with a busy day ahead). We got a good workout in, that is for sure.

Tues., Nov. 19, 2013

Warm-up:

5 min. Bike

20 Hanging Shrugs

Roll Back to Hurdles

20 OH Squats with PVC

Shoulder Mob.

Inchworm to fireplace, then Lunges with Twist back

WOD:

Hang power snatch 3-3-3-3-3 reps

CW: 45- 70#

CW: 45#

Cool Down:

LW: 20 65# Floor Press, 20 Knees to Elbows, 20 Burpees 

Cool Down:

Craig and I need some help from Brad on the proper form for Hang Power Snatches when he gets home!! I purposely just stuck with the bar so I could get my form down, but I am not sure I even accomplished that.

Mon., Nov. 18, 2013

Warm-up:

2 min. Bike

30 Air Squats

20 Push-ups

2 min. Bike

30 OHS (PVC)

20 Sit-ups

10 Pull-ups

WOD:

“Helen”

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

CW: 14:25 (but he messed up his time!)

LW: 11:18 (I did Supine Pull-ups)

This what we did last time (8/20/13):
CW: 16:53
LW: 15:55 (I did Kipping Pull-ups with a band last time)

Cool Down:

50 Big Blue Ball Sit-ups

50 DU's

Fri., Nov. 15, 2013 (Craig only)

Warm-up:

5 min. Bike
E & S
LSS (leg stretches against wall)
30 Air Squats
20 Push-ups
10 Pull-ups (Supine)

WOD:

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

CW: 19:31 ( did 24:49 6/13/13), 70# 

Craig said it was more of a Push Press than a Push Jerk, but he sure improved his time over 6/13/13.

Thurs., Nov. 14, 2013

Warm-up:

5 min. bike

LSS

Lunges with GM

25 Air Squats

25 OHS with PVC

WOD:

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CW: 75#, 95#, 135# (did 20 reps of each)

LW: 115#, 50#, 95# (did 20 reps of each)

Cool Down:

LW: none. Raked back yard leaves before leaving for work!

Wed., Nov. 13, 2013

Warm-up:

5 min. Bike
Shoulder Mobility
20 V-ups
30 Happy Russians
20 Sit-ups

WOD:

“Fran”

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

CW: 10:52, 70# Thrusters, Jumping Pull-ups

LW: 12:15, 55# Thrusters, Supine Pull-ups

Cool Down:

LW: 50 DU's, 50 Atomic Sit-ups (Ab Mat)

Comments:

We did Fran last February (when we were quite new to 8th Day), and I increased my Thrusters weight by 10# today, and Craig increased his by #5. Our times were slower today, but Craig had to run up and down the stairs to go to the garage to do his pull-ups. And I don't know what my excuse is!!

Tues., Nov. 12, 2013

Warm-up:

5 min. Bike
20 Hanging Shrugs
Roll Back to Hurdles
20 OH Squats with PVC
Shoulder Mob.
Inchworm halfway, then Lunges with Twist

WOD:

21-15-9 reps of:

225 pound Deadlift
135 pound Overhead squat

CW: 135# DL's, 45# OHS

LW: 65# DL's, 45# OHS

Cool Down:

LW: 50 Air Squats,50 Push-ups, 50 Pistols

Comments:

Both Craig and I feel as though our OHS's are getting better. I know I should go lower, but at least they are getting a tad better. As for the DL's, I know I can do heavier weight than that, but my bum still hurts a bit (has gotten a tad worse this past month or so). I have to be very careful with DL's, as they hurt my bum the most.

Mon., Nov. 11, 2013

Warm-up:

Bike 5 min.
RB2H
20 Supine Pull-ups
Shoulder Mobility

20 Happy Russians

WOD:

2010 Northwest Regional Event 1

Three rounds for time of:

135 pound Overhead squat, 10 reps
50 Double-unders

CW: 12:55, 45# OHS

LW: 12:53, 45# OHS

Cool Down:

CW: Push-ups, Sit-ups, Squats (quantity unknown!)

LW: 100 Sit-ups, 15 Box Jumps

Fri., Nov. 8, 2013 (LW only)

Warm-up:

3 min. Cardio
LSS
20 Ball Slams
E & S
20 Push Press (bar)
Inchworm down/Reverse Lunge back
20 Box Jumps

WOD:

For time:
Bike ½ mile
30 Burpees
30/20 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 KTE
100 foot Walking lunge with 35/25lb plate held overhead
150 foot Sprint

LW: 24:43 (20# dumbbells, 25# plate for lunges) 

Cool Down:

Walk around lake

Thurs., Nov. 7, 2013 (LW only)

Warm-up:

5 min. Bike

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

WOD:

“Lynne”

Five rounds for max reps of:

Body weight bench press
Pull-ups

LW:

           1: 15 x 65#, 10 Supines

           2: 10 x 75#, 12 Supines

           3: 10 x 75#, 12 Supines

           4: 10 x 75#, 10 Supines

           5: 10 x 75#, 10 Supines

Cool Down:

50 DU's

10 Box Jumps

Cool Down:

It felt so good to work out again! I have felt like such a blob after being in Texas and never working out there. But it was a nice break from CF, as well. My biceps are so tired! I won't be able to lift a salt shaker by tonight, but that is fine (probably shouldn't have salt, anyway!). 

I am tired of eating so horribly, as well, so I am going to start to eat a better diet starting today (fewer carbs, MUCH less sugar, more protein, etc.). Plus, I plan to drink more water. (Brad and Kaitlin are a good influence!!) I have been having a lot of headaches lately, plus I have been gaining weight. Time to make some changes!

Wed., Nov. 6, 2013 (Craig - Hotel)

10 Push-ups
10 Burpees
20 Jumps
20 Sit-ups
Crab Walk

AMRAP in 25 mins.

CW" 6 rounds plus 10 push-ups and 5 burpees

Comments:

Craig said this was a really good hotel workout.