Warm-Up: 300m row, 10 hollow rocks on the bar, 10 weighted Jane Fonda’s (25#), 50 DU’s (3 attempts)
Skill: Back Squat – sets of three to find your heaviest – 85#, 115#, 125#, 135#, 145#, 150#, 155# 🙂
WOD: 12min AMRAP of 7 hang cleans (65#), 9 show me push-ups (knees), 11 T2B (knees to elbow for me) – finished 5 rounds and 3 cleans for a total of 138 reps!
My T2B are super close. I felt like I was actually getting the motion through my shoulders this morning and Kevin (sub coach for Jim since Jim is on his honeymoon) said they looked really good! T2B are definitely the skill I want to be able to do in the next 6 months!
Warm-Up: 20 weighted Jane Fondas, 25 jumping jacks, 300m row
WOD: SMURF (aka small MURPH) – 1/2 mile run, 50 pull-ups, 100 push-ups, 150 squats, 1/2 mile run
There was a 30 minute time cap but I finished in 27:30! I ended up slowing down on my last run because I was running with a friend of mine in class. She has ashma and the 35 degree weather wasn’t helping her breathe either. We both made it with smiles on our faces 🙂
Skill: Partner G-to-OH (power cleans to push press) at 65#. 3 reps each alternative for 3min, rest 1min, 3min. We completed 30 reps during the first round and 36 during the second 🙂
WOD: Back to Elementary school – 100 reps of partner WB (12#), partner leg throws, box over jumps (20″), and push-ups. In 17min we made it through all the wall balls and box over jumps, 75 each leg throws, and 30 push-ups (15 each). If we had had another 3 minutes I think we could have finished 🙂
Super excited for the open workout tomorrow but more on that later 🙂
Warm-Up: 25 jumping jacks (x2), 10 weighted Jane Fonda’s (25# x2), 10 hollow rocks and supermans
Skill: Squat Clean – 5 x 5 x 3 x 3 x 1 x 1 (65, 75, 80, 85, 95, 100)
I HAVE A 100# SQUAT CLEAN!!!!!!!!!
I tried for 105# but it didn’t go. If I had had a few more attempts I may have been able to but it was time for the WOD. I’m really really happy to have hit triple digits on this one. In fact, I think my front squat max is holding me back on the squat clean which is a fun place to be 🙂
WOD: 1 RFT of 100 DU’s, 21-15-9 DL (85#) & show me push-ups (knees), 100 DU’s – 16:55
I am very thankful to Jim for letting me continue working after the 15 minute time limit. Mentally I wanted to finish that workout. I’m pretty sure my arms did not but that’s ok, I made it!
Strength: 5-5-3-3-1 Deadlift progression to 90% – I went 65#, 85#, 90#, 95#, 100# which means I probably have a new deadlift one rep max PR but I didn’t try for it this morning.
WOD: Ladder of 14# wall ball and push-ups and then frog leg sit-ups until 16min
10min (which is 11 reps) when I got caught – ladder is doing one rep of each activity at zero minutes and then add a rep every minute until you can’t finish the required reps in the minute so my 10 minutes meant I couldn’t finish 11 wall balls and 11 push-ups in a minute.
Capped the workout at 1.5 hours which meant I was short 30 burpees and 1.5 miles worth of running. I chose to break them up into 10 reps of each activity and then run a half mile. At the end of the time, I just started finishing up the repetitions of the activities without running in between.
Warm-Up: 3 rounds of 200m, 10 kettlebell swings, 10 single arm kettlebell swings, and 20 grasshoppers
Skill: clean warm-up
Skillz: Hand stand push-ups – we walked thru how to properly do a push-up (hand shoulder width apart, first fingers pointed straight ahead, elbows rotated to point straight back, flat back, on your toes) and then how to progress to a handstand push-up
WOD: 15 min AMRAP of 5 walkout push ups, 10 kettlebell swings (25kg), 15 box jumps (24″)
I finished 5 rounds which meant I was contintually moving at a consistent pace for the entire 15 minutes. I’m ok with it. My hamstrings need to be less tight, my push-ups still look like inch worm dance moves more often than they look like planks, and I still step off the box (instead of jumping off which is faster) but I’m there and I’m working on it. 🙂
Warm-Up: 400m run, 200 single unders, 30 sec box hold
Strength: clean warm-up twice (once with weight, once without)
WOD: CrossFit Matters Benchmark
3 RFT (noting the split times, not the total time)
40 squats (butt to ball)
30 frog leg sit-ups
7:21, 7:14, and 9:15 – the first two rounds were good but I slowed down on the row the third time thru and then didn’t pick back up. I also went home a puked in the bushes (first time in my life I’ve ever throw up because I was working out). I’m calling it a win 🙂