Mon., Dec. 29, 2014

CW's WOD:

6 Rounds for Time:

20 Squats
20 Push-ups
20 Walking Lunge Steps
Row 300 mtrs.

CW: 26:12


LW's WOD:

5 Rounds for Time:

25 AbMat Sit-ups
25 Happy Russians
10 - 65# Bench Press

LW: 15:08

Sat., Dec. 27, 2014 (CW only)

WOD:

10 Rounds for Time:

Row a sub 1:25/500 m pace for as long as possible (or row as hard as possible for 1 min. and determine that pace)
Rest 3 mins.
Scale pace so interval can be maintained approx. 1 min
Post time maintained for each interval

60 sec. - 1:41
1:05
:48
:50
:45
:50
:52
:56
:46

Fri., Dec. 26, 2014

WOD:

21 - 18 - 15 - 12 - 9 - 6 - 3

Power Cleans
Sit-ups
Back Extensions

CW: 17:04, 50#

Wed., Dec. 24, 2014 (CW only)

WOD:

10 x 150 mtr. Row, resting 1 min. between rows

CW: 30.7, 29.4, 28.2, 28.6, 28.3, 28.1, 28.5, 28.5, 28.0, 27.3

Tues., Dec. 23, 2014 (CW only)

WOD:

Deadlifts

1  1  1  1  1  1  1

CW: 185, 205, 215, 220, 2202, 220, 225

Mon., Dec. 22, 2014 (CW only)

WOD:

“Kelly”

Five rounds for time of:

Run 400 meters (1/4 mi.)
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

CW: 41:29 (in the dark and the cold!)

Sun., Dec. 21, 2014 (CW only)

WOD:

10 OH Squats
20 Push-ups
30 Sit-ups
1,000 km Row

CW: 26:48

Fri., Dec. 19, 2014

WOD:

Row 10- 500 km. sprints, with 30 seconds rest between each sprint

Record total time.

CW: 26:41
LW: didn't do it because of leg. (just did stretching and 3sets of 10 - 65# Bench Press

Comments:

Craig said he would like to repeat this WOD sometime. He thinks he can improve to where he does all sprints under 2:05.

Thurs., Dec. 18, 2014

WOD:

50 KB Swings
Row 2,000 km's
50 KB Swings

CW: 16:08
LW: 18:23

Cool Down:

LW: 3 x 10 - 65# Bench Press

Wed., Dec. 17, 2014

WOD:

4 Rounds for Time:

50 Squats
40 Back Extensions
30 Push-ups

CW: 23:29
LW: 24:32

Comments:

We did this WOD 6 months ago, and I a disappointed to say that Craig did it in 20:50, and I did it in 23:30. How can we be worse?? GGRRR.

Tues., Dec. 16, 2014

WOD:

5 Rounds for Time:

5 Elevated Push-ups
10 Pistols
10 Supine Pull-ups
12 Deadlifts
9 Hang Power Cleans
6 Power Jerks

CW: 26:46, 65#
LW: 25:45, 55#

Cool Down:

LW: Row 500 mtrs.

Mon, Dec. 15, 2014

WOD:

In 30 mins, 

2 Rounds of:

30 Thrusters
30 Supine Pull-ups

Then row for as far as possible in the time left.


CW: 2,990 km., 65# Thrusters
LW: 2,229 km., 55# Thrusters

Fri., Dec. 12, 2014

WOD:

3 Rounds for Time:

Row 50 calories
100 Hurdle Hops
50 Walking Lunges

CW: 29:14
LW: 35:28

Comments:

Tough, tiring workout! My time was horrible, but I was thrilled to be done with this WOD and the week of WOD's!

Thurs., Dec. 12, 2014

WOD:

12 Mins. on Clock:

1 min. Squat Cleans
1 min. Push Jerks
2 min. Squat Cleans
2 min. Push Jerks
3 min. Squat Cleans
3 min. Push Jerks

CW: 78 in all, 65#
LW: 78 in all, 50#

Cool Down:

LW: Flat out on floor, Row 500 mtrs.

Comments:

Another tiring workout! I KNOW my form was not that good (definitely did not get low enough in my squats - not even close, to be honest). But I am still exhausted, my thighs are killing me, and my heart is still racing!!

Wed., Dec. 10, 2014

WOD:

7 Turkish Get-ups

CW:
LW: 20#

Cool Down:

LW: 25 AbMat Sit-ups, 25 Box Jumps, 25 DU's

Tues., Dec. 9, 2014

WOD:

5 Rounds for Time:

Row 500 mts.
15 Thrusters

CW: 25:08, 65#
LW: 29:04, 50#

Cool Down:

LW: 50 AbMat Sit-ups

Comments:

This is a tough workout. At least I increased my Thruster weight from 45# to 50# this time.

Mon., Dec. 8, 2014

WOD:

For Time:

Row 1,000 mtr.
50 Dumbbell Squats
Row 750 mtr.
35 Dumbbell Push Press
Row 500 mtrs.
20 Dumbbell Shoulder Press

CW: 21:09, 20# Squats, 25# Push-Press and Shoulder Press
LW: 23:35, 15# Squats, 20# Push-Press, 15# Shoulder Press

Cool Down:

LW: 50 AbMat Sit-ups

Fri., Dec. 5, 2014

WOD:

3 Rounds for Time:

Row 15 Calories
10 Hurdle Hop Burpees

CW: 9:28
LW: 9:13

Cool Down:

LW: Walk around lake

Comments:

A good way to end the week. Glad to have this week's workouts over with!

Thurs., Dec. 4, 2014

WOD:

25 Supine Pullups
25 Summo Deadlift High Pulls
25 Elevated Push-ups
25 Burpees
Row 750 Mtrs.

CW: 25:13, 65#
LW: 22:56, 45#

Comments:

After I finished this, I realized I should have done more weight. I should have at least tried to do 50#. I feel like a weenie. Need to push myself more.

Wed., Dec. 3, 2014

WOD:

5 Rounds for Time:

Row 500 mtr.
15 Thrusters

CW: 24:00, 65#
LW: 28:50, 45#

Comments:

Exhausting workout. Yikes.

Tues., Dec. 2, 2014

WOD:

For Time:

50 KBS
2 mile on Air Dyne
50 KBS

CW: 14:00
LW: 15:24

Cool Down:

LW: 50 AbMat Sit-ups, Deadlifts (set PR of 125#)

Mon., Dec. 1, 2014

WOD:

For Time:

12 - 9 - 6 Reps.

Deadlifts
Supine Pull-ups

CW: 11:49, 165#
LW: 7:23, 100#

Cool Down:

CW: 2 x 1,000 mtr. Row
LW: 500 mtr. Row, 50 AbMat Sit-ups, 3 x 120# Deadlifts

Comments:

I am wanting to increase my deadlift weight. I was happy to do a few 120#'s this morning before I finished my workout. I may have rounded my back a tad, so I have to be very conscientious of this in the future.
I am just SO happy to able to do deadlifts again. It has been almost two years since my "injury," and I really wasn't sure if I would ever be able to do deadlifts again.

Thurs., Nov. 27, 2014

WOD:

5 Rounds for Time:

31 Backsquats
12 Power Cleans

CW: 22:14, 20# Dumbbell Squat Cleans, 65# Cleans
LW:  * 26:19, 55# for both

* I was not feeling well this morning. I was hurting - felt dizzy and weak. Have a little bug, which is not good for Thanksgiving Day! I honestly don't know if I did 4 rounds or 5, but no matter, because I was done!

Craig isn't feeling himself either, so we obviously have the same bug.

We are DONE until Monday!

Wed., Nov. 26, 2014

WOD:

AMRAP in 20 mns.:

Squat Cleans - 10
Push-ups - 10

CW: 8 Rounds, 55# Squat Cleans
LW: 7 Rounds + 9 Squat Cleans, 45# Squat Cleans

Cool Down:

LW: 500 mtr. Row

Comments:

A totally brutal workout. I have decided that Squat Cleans are THE worst CF exercise!

Tues., Nov. 25, 2014

WOD:

Deadlifts

3  3  3  3  3  3

CW: 185, 190, 195, 200, 205
LW: 95, 100, 105, 110, 115, plus 1 x 120#

Comments:

Craig set a new PR on deadlifts by 5 lbs.! Yahoo!
120# may be the best I have done, but I am not 100% sure!

Mon,, Nov. 24, 2014

WOD:

2 Rounds for Time:

10 Front Squats
15 Burpees
15 Supine Pull-ups

CW: 11:30, 105# FS
LW: 10:54, 75# FS

Cool Down:

CW: 2 x 1,000 mtr. Row
LW: 25 Box Jumps, 25 DU's, 25 AbMat Sit-ups

Fri., Nov. 21, 2014

WOD:

OHS

3 - 3 - 3 - 3 - 3

CW: bar
LW: bar

Coo Down:

CW: 1,500 mtr. Row, 100 Hurdle Hops
LW: 1,000 mtr. Row

Thurs., Nov. 20, 2014

WOD:

3 Rounds for Time:

25 Hip Extensions (big blue ball
25 Sit-ups on ball
25 Supine Pull-ups

CW: 15:27
LW: 14:18

Cool Down:

CW: 1,500 mtr. Row
LW: 50 DU's, 500 mtr. Row

Wed., Nov. 19, 2014

WOD:

Push press 3-3-3-3-3-3-3 reps

CW: 70, 80, 90, 100, 100, 105, 115
LW: 55, 60, 65, 65, 65, 65, 70

Cool Down:

CW: 2 x 1,000 mtr. Row
LW: Stretching, 50 AbMat Sit-ups

Comments:

This was a nice change up from the past two days. We have both been SO SORE that we could hardly bend! Hopefully we will be better today in terms of our soreness. 
It isn't easy getting old, but we will keep fighting it and KEEP doing CF!! (Brad is our inspiration and our go-to person when we need clarification, advice on a particular exercise, etc. Truly couldn't do it without him!).

Tues., Nov. 18. 2014

WOD:

3 rounds for time of:

30 toes-to-bars
155-lb. clean and jerks, 15 reps

CW: 15:16, 70# C & J's
LW: 25:31, 60# C & J's

Comments:

I don't know why I was so slow at this, but I found it to be exhausting! My hands are still hurting from gripping that pull-up bar. I really can't do Toes to Bar. I end up bending my knees and doing more of a Knee to Elbow (and that isn't too good, either!). These exercises are just really difficult for me. 
My legs are still sore from yesterday, and now my hands and biceps are killing me, too. Yikes! I will say that 90 mins. of snow blowing 14 inches of fresh, heavy snow about did me in after that WOD!

Mon., Nov. 17, 2014

WOD:

4 rounds for time of:

100-foot walking lunge, carrying 30-lb. dumbbells
24-inch box jumps, 30 reps
30-lb. weighted pull-ups, 20 reps

CW: 24:00, 15# dumb bells, jumping pull-ups
LW: 25:38, 15# dumb bells, supine pull-ups

Cool Down:

LW: walk around lake in cold and snow (must be crazy!)

Comments:

Yikes, what a way to start off the week. Our legs are screaming!

Fri., Nov. 14, 2014 (LW only)

WOD:

Inverse Tabata shoulder press, 155 lb.
Inverse Tabata front squat, 245 lb.
Inverse Tabata deadlift, 365 lb.

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

LW: Shoulder Press - 50#, 21, Front Squat - #70, 16, Deadlift - #95, 16

Comments:

Wow, this was way more difficult than I thought! I figured I would cruise, but a) I got so tired!, and b) 10 seconds is a SHORT amount of time!

I went lighter weight than I can actually do, but I kept it where I did so my form was good. I am quite sure I got to parallel (maybe below parallel??) on the Front Squats.

Thurs., Nov. 13, 2014 (LW only)

WOD:

3 Rounds for time of:

Row 400 mtrs.
20 Dumbbell Squat Cleans
20 Burpees

LW: 33:28, 15# DB's

Comments:

This was exhausting. Yikes!

I did almost the same WOD on 5/14/14, but instead of rowing 400 mtrs., I ran 1/4 miles each time.  My time then was 30:15. I am hoping the difference this time is accounted by the difference between rowing and running (I don't really know how to make those two things an equivalent measure.)

Wed., Nov. 12, 2014 (LW only)

WOD:

5 Rounds for Time of:

9 Deadlifts
6 Hang Power Snatch
3 Overhead Squat


LW: 13:56, Bar

Cool Down:

Row 500 mtrs., 25 DU's

Comments:

I was really hoping I could do 50#, but that wasn't going to happen (especially with OHS). Good workout, though.

Tues., Nov. 11, 2014

WOD:

Clean and Jerks

1 - 1 - 1 - 1 - 1 - 1 - 1

CW: 100, 105, 105, 110, 115, 115, 120 (?)

LW: 65, 65, 65, 65, 65, 70, 70

Cool Down:

CW: 2 x 1,000 mtr. Row
LW: 1 x 1,000 mtr. Row, 50 AbMat sit-ups

Comments:

I think that is the first time I have done a 70# Clean and Jerk. I am very happy!

Mon., Nov. 10, 2014

WOD:

5 Rounds for time:

10 Pull-ups (Supine)
15 Push-ups
20 Sit-ups
25 Squats

CW: 17:56
LW: 19:33

Fri., Nov. 7, 2015 (CW - hotel)

WOD:

Chaz's Yoga for Srength

Fri., Nov. 7, 2014 (LW only)

WOD:

21 - 15- 9 - 6 - 3 

Reps. for time of:

Elevated Push-ups
Front Squats

LW: 10:07, 55 Front Squats

Cool Down:

Row 500 mtrs.
50 AbMat Sit-ups

Comments:

Did this same WOD on 5/5/14 in 20:27, but with 75# Front Squats. 55# was obviously a better weight for me. My form was definitely better. I think I got to parallel most times. So, bottom line is a choice between heavier weights, lesser form an slower times, or lighter weight, better form an quicker times. I suspect Brad would advise having better form, which makes sense to me. Must get my form down before moving on to heavier weight.

Also, I have been doing that squat exercise that rad told us about where you have your heels 1 - 6" from the wall, lean your rear end against the wall, bend your knees and hold onto a 25# barbell, and I really think it is working. I can feel my ankles stretching as I do it. I am hoping it is helping my squat form.

Thurs., Nov. 6, 2014 (CW - hotel)

WOD:

5 Rounds of:

20 Push-ups
20 Sit-ups
20 Air Squats

Walked up and down back hotel staircase for 20 mins.

Thurs., Nov. 6, 2014 (LW only)

WOD:

Complete as many rounds as possible in 10 mins. of:

10 GHD Sit-ups
15 Push-ups
10 GHD Sit-ups
30 Squats

LW: 2 Rounds, plus everything except 27 squats

Cool Down:

 Row 500 mtrs., 50 AbMat Sit-ups

Comments:

This was horrible. I did 3 rds. plus 7 sit-ups just two or three weeks ago. Not sure what my problem was, but I will do better next time, I promise!

Wed., Nov. 5, 2014 (LW only)

WOD:

"Fran"

21 - 15 - 9

Reps for Time:

95# Thrusters
Supine Pull-ups

LW: 15:42, 60# Thrusters

Cool Down:

Row 500 mtrs., 50 AbMat Sit-ups

Comments:

I did Fran a year ago, and I did it in 12:15 with 55# Thrusters. I could have come closer tot hat time had I used 55#, but I really wanted to see if I could do all of those Thrusters with 60#. I was exhausted, but I did it (not to say my form was that great).

Wed., Nov. 5, 2014 (CW - hotel)

WOD:

5 Rounds of:

15 Dumbbell Kettlebell Swings
10 Dumbbell Push Press
5 Dumbbell Thruster

20 min. Eliptical

Tues., Nov. 4, 2014

WOD:

5 Rounds for time:

135# Deadlifts - 9 reps.
135# Hang Power Clean - 6 reps.
3 Dumbell Thrusters

CW: 10:42, 75# Deadlifts and HPC, 25# Dumbell Thrusters
LW: 15:58, 65# Deadlifts and HPC, 20# Dumbell Thrusters

Cool Down:

1,000 mtr. Row

Comments:

Not sure why this took me so long, but I will say tat I had a difficult finding my proper form on the HPC's during the first round. This was strange, especially since we just did them yesterday. Anyway, I got into the swing of things and went from there. I had to break the HPC's into two groups, with a small break in between, but I got them done.

Mon., Nov. 3, 2014

WOD:

3 Rounds for time:

40 one-legged squats (alternate)
7 Supine Pull-ups
10 Hang Power CLenas

CW: 1:17, 74# HPC
LW: 12:19, 65# HPC

Comments:

It was great to be working out again, but I felt weak throughout the entire workout. I am glad it wasn't a longer or more strenuous WOD. That bug took it out of me!

Fri., Oct. 31, 2015 (CW only, LW sick)

WOD:

"Ned"

7 Rounds for Time:

11 Back Squats
1,000 mtr. Row

CW: 43:30, 75# Back Squats

Thurs., Oct. 30, 2014 (CW only, LW sick)

WOD:

Tabata

Pull-ups (jumping)
Push-ups
Sit-ups
Squats

CW: 50, 66, 67, 90

Wed., Oct. 29, 2014

WOD:

1 Overhead Squat
1 Clean
1 Bench Press

CW: bar, 115#, 160#
LW: bar (though only got to 45 degrees. Got to parallel with body bar), 70#, 95#

Cool Down:

CW: 1,5000 mtr. Row
LW: 1,000 mtr. Row (kept pace in the 220's)

Tues., Oct. 28, 2014

WOD:

9 - 7- 5

Front Squats
Supine Pull-ups

CW: 95, 100, 110
LW: 65, 70, 75

Cool Down:

CW: 2 x 1,000 mtr. Row
LW: 2 x 1,000 mtr. Row

Mon., Oct. 27, 2014

WOD:

For time:

Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

CW: 27:06
LW: 27:59

Comments:

Good WOD, despite still being a tad sore from Friday's WOD of Thrusters!! (Well, I was sore, but Craig is doing way better with soreness thanks to being on Creatine).

Fri., Oct. 24, 2014

WOD:

With a continuously running clock complete 5 thrusters every minute.
 
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

CW: 45#, 55#, 65#, 75#, 1 min. @ 85#
LW: 45#, 50#, 55#, 60#, 1 min. plus 1 thruster @ 65#

Comments:

Brutal workout. Still shaking!

Thurs., Oct. 23, 2014

WOD:

Push Jerk

3  3  3  3  3  

CW: 65, 70, 80, 85, 95
LW: 65, 55, 60, 60, 65

Cool Down:

CW: 2 x 1,000 mtr. Row
LW: 1 x 1,000 mtr. Row

Comments:

Craig reported that his technique was lacking. I could certainly say the same about mine. I don't think I go low enough in my squat position as I am jumping (not that it is supposed to be a full squat, but I don't get anywhere near that).

Wed., Oct. 22, 2014

WOD:

Run 1/2 mile
21 Clean & Jerk
Run 1/4 mile
21 Clean & Jerk
Run 1/2 mile

CW: 22:27, 65#
LW: 24:19, 50#

Tues., Oct. 21, 2014

WOD:

For time:

30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell 
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

CW: 30:10. 15# Dumbbell Walking Lunges, 25# Dumbbell Push-Presses, 120 Single Unders
LW: 27:24, 15# Dumbbell Walking Lunges, 15# Dumbbell Push-Presses, 30 Double Unders plus 30 Single Unders

Cool Down:

LW: Row 500 mtrs., walk around lake

Mon., Oct. 20, 2014

WOD:

AMRAP in 10 mins.:

10 Sit-ups on ball
15 Push-ups
10 Sit-ups on ball
30 Squats

CW: 3 Rounds plus 20 Sit-ups, 15 Push-ups, 20 SU's.
LW: 3 Rounds plus 7 Sit-ups

Cool Down:

CW: 2 - 1,000 mtr. Rows
LW: 1 - 1,000 mtr. Row

Wed., Oct. 15, 2014 (CW only)

WOD:

AMRAP in 20 mins.:

21 Bench Press
21 Supine Pull-ups

CW: 4 sets plus 21 Bench Presses, 95# Bench Press

Tues., Oct. 14, 2014 (CW only)

WOD:

Front Squats

3  3  3  3  3

CW: 95, 100, 105, 110, 115

Cool Down:

1,000 Rows x 2 (4:00 each)

Mon., Oct. 13, 2014 (CW only)

WOD:

5 Rounds for time:

10  Box Jumps
10 Squat Cleans

CW: 18:20, 65#

Comments:

Very hard!

Sun., Oct 12, 2014 (LW only - because of knee)

WOD:

Tabata:

1 Cycle (8 rounds of 20 sec. on, 10 sec. off) of each:

Bike
Push-ups
AbMat Sit-ups

Bike: .7 miles
Push-ups: 126
Sit-ups: 77

Comments:

I have been having worse problems with my right knee as of late. I am no longer abe to do any weight-bearing bending of my knees. Also can't do regular squats, going up and down stairs without pain, etc. I will just find exercises to do that don't really involve my knee and hope it gets feeling better soon. UUGGGH.

Sun., Oct. 12, 2014 (Craig only)

WOD:

For time:

100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps

CW: 23:50, 65#

Comments:

Craig said he was concentrating mostly on doing everything well, as opposed to having a great time.

Fri, Oct. 10,2014

WOD:

Row 5,000 mtrs.

CW: 21:52
LW: 27:53

Cool Down:

LW: 50 AbMat Sit-ups

Wed., Oct. 8, 2014 (LW only)

WOD:

5 Rounds for Time:

Row 500 mtrs.
15 Burpees

LW: 28:48

Tues., Oct. 7, 2014 (LW only)

WOD:

3 Rounds for Time:

30 sec. L-Sit Hold
20 Pull-ups
10 Thrusters

LW: 16:13, 55# Thrusters

Comments:

I had to fashion the bars for the L-Sit by using barbells set on top of piles up weights. It didn't work so great. Plus I was TERRIBLE at them! I did the pull-ups using the green band and from a standing position. Kind if pathetic, but they still tired me out. I tried to get lower on the thrusters, which I think I did at the beginning, but I got worse the more tired I got.

On days like this, I feel like a CrossFit fraud. Not really sure you can call what I do CrossFit.

Cool Down:

Walk around lake with Sherry and Guinness.

Mon., Oct. 6, 2014 (LW only)

WOD:

"Torture on a Concept 2"

10 Rounds, each for time, of:

Row 250 mtrs.
Rest 2 mins.

LW: 1:12, 1:08, 1:07, 1:08, 1:08, 1:08, 1:07, 1:08, 1:07, 1:08

Thurs., Oct. 2, 2014

WOD:

3 Rounds for Time:

40 One-legged Squats (alternating)
7 Supine Pull-ups
10 Hang Power Cleans

CW: 10:38, 70# Cleans
LW: 13:39, 65# Cleans

Cool Down:

LW: 25 AbMat Sit-ups, 25 Box Jumps

Wed., Oct. 1, 2014 (LW only)

WOD:

Cleans

5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 -1

LW: 65#

Comments:

 Achieved a PR by using 65# the whole WOD, plus I did three 70# Cleans at the end. Have never cleaned 70# before (I don't think). No I am anxious to do more!

TUes., Sept. 30, 2014 (CW did on Sun., LW on Tues.)

WOD:

3 Rounds for time:

50 Calorie Row
25 GHD Sit-ups
10 Pull-ups

CW: 21:24
LW: 25:43

Fri., Sept. 26, 2014

WOD:

3 Rounds for Time:

Run 400 mtrs.
30 Squats
20 Push Press

CW: 22:52, 65#
LW: 23:25, 50#

Cool Down:

Walk 4.4 miles around downtown (ArtPrize)



 

Thurs., Sept. 25, 2014

WOD:

3 Rounds for Time:

Run 400 mtrs.
21 SDHP
12 Burpees, jumping over the barbell

CW: 25:08, 55#
LW: 25:03, 45#

Wed., Sept. 24, 2014 (LW only)

WOD:

Snatch

1 - 1 - 1 - 1 - 1 - 1 - 1

LW: 6 x #45, 1 x #50

Comments:

I tried to keep the weight manageable and better my form. By the tie I snatched #50, I was pooped and the form was falling apart.

Tues., Sept. 23, 2014

WOD:

21 - 15 - 9 for Time:

Overhead Squats
Toes-to-bar

CW: 13:15, 45#
LW: 13:00, 45#

Comments:

These are still tough for us, but I think we are getting better. We are not getting down to parallel on the OHS, that is for sure, but we are getting closer. And, at lest for me, my toes-to-bar are a joke! I look like I am just swinging on the pull-up bar!  Pathetic! Always something to work on.

Mon., Sept. 22, 2014 (CW is back!!)

WOD:

Bench Press

2  2  2  2  2  2  2 

CW: 135, 135, 135, 145, 145, 145, 150 (2 x 1)
LW: 65, 85, 85, 90, 90, 90, 95

Cool Down:

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

Comments:

It is great to have Craig back on board!

Fri., Sept. 19, 2014 (LW only)

WOD:

Clean and Jerks

1 - 1 - 1 - 1 - 1 - 1 - 1

LW: 65, 65, 70, 70, 70, 70, 70

Comments:

I really concentrated on the proper form, and I think I did better. Also, I did the most weight I ever have before (70#). Making progress, a little bit at a time (feels good for a change!)!

Thurs., Sept. 18, 2014 (LW only)

WOD:

'The Seven'

7 Rounds for Time:

7 push-ups
7 thrusters
7 knees-to-ebows
7 deadlifts
7 burpees
7 KBS
7 pull-ups

LW: 36:18, 55# thrusters and deadlifts

Comments:

Wow, this was exhausting! I was happy to finish it. I took yesterday off, per Brad's suggestion, and I am glad I did. Maybe saved some of my strength for this workout!!

Tues., Sept. 16, 2014 (LW only)

WOD:

Front Squats

3  3  3  3  3

LW: 65# for all.

Cool Down:

100 Sit-ups
Walk around lake

Comments:

I decided to stay with light weight so I could work on getting lower in my squat. My goal was to get to parallel, and I think I accomplished that. I have been working on my squats everyday as I warm up, and I do think they are getting better. But I still lean forward a bit. Getting that low with a bar (with weight on it) is not easy! I knew if I increased the weight, I would not be able to get to parallel anymore.

Mon., Sept. 15, 2014 (LW only)

WOD:

5 Rounds for Time:

7 Supine Pull-ups
21 Burpees

LW: 19:31 (time was 17:23 on 3/17/14)

Comments:

I am bummed my time was slower than it was back in March. How frustrating! And I thought I was really pushing hard this morning. I do not get why I am in worse shape than I was six months ago. GGRRR.

Fri., Sept. 12, 2014 (LW only)

WOD:

5 Rounds for Time of:

Row 500 mtrs.
10 Push Press
25 Push-up


LW: 36:01 (55# Push-press)

Comments:

I did the exact same WOD on 5/12/14, and did it in 32:06. Uggh. All I can say is that I was exhausted this morning, and I honestly thought I would not be able to finish it (not sure why). I decided halfway through that I would finish it, no matter what, and I wouldn't care about the time. Not sure what my deal was this morning.

Thurs., Sep. 11, 2014 (LW only)

WOD:

5 Rounds for Time of:

20 Wall Ball Shots
20 Push-ups

LW: 18:32

Comments:

I know this is  a slow time, but I had to keep up the basement steps, outside to do wall balls, and then back down to the basement to do push-ups. (I am slow, regardless...but that made it that much worse!).

Wed., Sept. 10, 2014 (LW only)

WOD:

For time:

225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters

LW: 21:48, 65# DL's

Comments:

I know my weight was light, but I am trying to get back to doing Deadlifts slowly, plus perfecting my form. So far, I am not in pain, so I am feeling thrilled that I might actually be able to add DL's back into my exercise routine.
I know my time was slow, as well (Brad could have done in half the time, I am sure!), but I am a slow runner....and I was pooped!!

Tues., Sept. 9, 2014 (LW only)

WOD:

2 rounds for time of:

30-inch box jumps, 20 reps
5 Supine Pull-ups
24-inch box jumps, 30 reps
5 Supine Pull-ups
20-inch box jumps, 40 reps
5 Supine Pull-ups

LW: 25:04

Cool Down:

Walk around lake.

Comments:

I know my time was slow, but I was just happy to have finished the entire WOD (I had originally thought I would only be able to do one round).

Mon., Sept. 8, 2014

WOD:

Clean and Jerks

3  3  3  3  3

CW: 95, 95, 95, 95, 100
LW: 45, 55, 60, 65, 70

Cool Down:

CW: Jump Rope, Box Jumps, etc.
LW: 50 AbMat Sit-ups, 10 Jumping Pull-ups

Fri., Set. 5, 2014 (CW only)

WOD:

Snatch:

3 3 3 3 3

CW: Bar

Fri., Sept. 5, 2014 (LW in TC)

WOD:

5 Push-ups
10 Sit-ups
15 Squats

LW: 13 Rds. plus 5 Push-ups, 10 Sit-ups, 1 Squats

Thurs., Sept. 4, 2014 (CW only)

WOD:

Hang Squat Cleans

5 5 3 3 3 1 1 1 1

CW: 75, 75, 75, 75, 75, 80, 90, 90, 95

Comments:

Craig videotaed himself and sent to Brad and Kaitlin. Their comments very extremely helpful!

Wed., Sept. 3, 2014

WOD:

Front Squats

3  3  3  3  3

CW: 100, 105, 110, 115, 115
LW: 65, 70, 70, 70, 70

Comments:

We both decided to go rather light so as to get our front squat form better (and lower).
It is interesting how you think you are going lower than you actually are! Craig videoed himself, and I placed a mirror nearby to try to see myself. I think I got to parallel, though I felt like I got lower than that! I definitely need to work on leg strength. I really like the low squats, hanging onto the bar, as Brad taught us. It hurts, so I know it is helping and is needed!! I need to do this everyday, and try to hole longer and longer.

Tues., Sept. 2, 2014

WOD:

30 - 20 - 10

Thrusters
Pull-ups

CW: 18:40, 65# (Jumping pull-ups)
LW: 22:55, 55# (Banded pull-ups from box)

Mon., Sept. 1, 2014

WOD:

Row 30 calories
30 Burpees over Barbell
30 reps. Hang Power Cleans

CW: 13:42, 85#
LW: 14:01, 65#

Fri., Aug. 29, 2014

WOD:

Fight Gone Bad!

3 rounds of:

Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
 Box jump, 20-inch (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Push press, 75 lb. (reps)
Row (calories)
Rest (1 min.)

CW: Score of 301 -  61 Wall Balls, 69 Box Jumps, 60 SDHP (55#), 61 Push Press, 50 Cal. Row
LW: Score of 228 - 59 Wall Balls, 42 Box Jumps, 47 SDHP (45#), 47 Push Press, 33 Cal. Row

Comments:

What an appropriate name for this workout. I was pathetic!! So tired and so incredibly sore. I almost couldn't even begin (not to mention finish!). So, so glad the weekend is almost here and I get to take two days off!

Thurs., Aug. 28, 2014

WOD:

5 Pull-ups
10 Squats

in every minute, for 30 mins. (no rest between) until failure.

CW: did all 30 rounds. Did jumping pull-ups
LW: did all 30 rounds, Did banded pull-ups from box.

Wed., Aug. 27, 2014

WOD:

10 Rounds of:

1 min. Row
15 sec. rest
30 sec. Supine Pull-ups
15 sec. rest

CW: 2,544 meters in all, 105 Supine Pull-ups in all
LW: 2,170 meters in all, 113 Supine Pull-ups in all

Tues., Aug. 26, 2014 (Crig only, LW in Houston)

WOD:

7 backsquats

75, 85, 85, 95, 95, 105, 105

I used this primarily as a "technique training" day.  I think I improved but have a long ways to go.  Needless to say, my lack of mobility is a big obstacle, including my ankles.  I don't think there is any reason for me to be using much more weight than what I used today to backsquat.    

Cool Down:

I finished with 3 - 500m rows (with rest in-between); all under 2:00 minutes.  

Mon., Aug. 25, 2014 (Craig only, LW in Houston)

WOD:

5 Rounds for Time:

25 ' Weighted Walking Lunges
15 Knees to Elbows

25 lbs.

Didn't get a time, but think it was under 11:00 minutes.  Improvement was due to moving lunges upstairs with pull-up bar....not going up/down stairs.  

Fri., Aug. 22, 2014 (Craig only, LW in Houston)

WOD:

AMRAP  in 20 min.:

10 Burpees

30 Squats

60 second Plank (push-up position)

completed 5 sets + 10 burpees and 20 squats