100 Burpees a Day and Yesterday’s and Today’s Wod (5/6/2014) (5/7/2014)

Good morning everyone!!! So the box I go to when I’m in Florida started 100 burpees a day. Now this is on top of whatever workout you already have planned to do or if it’s just your day off and you can not get to the gym just rock these out. Active rest day! So far I’ve done them 4 days. The first day I was at 9:11 and last night I got down to 8:11 and did them unbroken! Wooop Wooop! Hello PR! I also did not make it though last night’s wod 😦 after feeling really good about those. My husband and I started the wod and when I was on the second 400M run I hit the side of a hole when running around a corner and my ankle slammed over 😦 Thank god I didn’t sprain it. But it hurt pretty bad last night along with my other knee. It got tore up. So that kinda bummed me out last night. But here is the WOD that we were going to do and well my husband did finish. I fully intend on redoing it hopefully this weekend.

Now for today’s WOD…

I’m going to do regular and then as soon as I finish that I’m going to re-do it but backwards. Marking both my time from the first one and total time for both. I’m not sure If I’m going to do the burpees just b/c of my knee hurting. I don’t think deadlifts will bother but I’m pretty sure falling to the ground over and over would make it pretty mad. I will pick back up with it tomorrow tho.

Well this is all I have time to write today I have to make sure I use every minute Bryden naps to study for my Health Coach Exam with ACE. It’s coming up fast and I want to be ready to knock that out.

If you want to join in on the 100 burpees a day let me know how you do! Remember Pace them.. It’s a lot harder if you burn out after the first 10! Trust me!! 😀

Today’s WOD 1/24/2014

Strength:
15 Minutes to complete 25 reps in as few sets as possible at 75% of your 1 RM Bench Press. If you do not know your 1 RM Bench Press, use this time to establish it.

WOD:
8 Minute AMRAP
15 Ring Rows
10 HSPUs
5 Jerks 155/115

Bonus:
20 Weighted AMSUs 30/20

*** Extra Bonus *** I will also be running at least a mile but I would like to do alittle over a mile!

A weekend of Wods, Today’s and our Garage gym!

Okay so this past weekend has been very busy! Our gym is a functional gym now! It’s not done, but it works we have done a few wods in there already! Okay so because I’m still super busy with the gym, Bryden and normal everyday stuff I have to make this blog short and sweet. But hopefully we will have the gym done soon and stuff will quiet down and be back to normal and even easier b/c we wont always have to leave the house to workout!

Saturday- Our first wod in our new gym- A WOD that we have to do at the Garage games in Feb.

4 minute ascending AMRAP- 105# (75#) Power Clean with pull-ups (men) burpees (women)

So 1 clean one burpee, then 2 and 2, 3 and 3, and so on.

And then 1 Minute Rest

21-15-9

Kettle bell Swings (35) And Wall Balls (14)

Sunday Fun Days WOD

Run 1 Mile

Rest 10 Minutes

3 Rounds

10 Wall Balls
10 Thrusters (I did 55lbs)
50 Dubs (Scale 150 Singles) I did some of both

Rest 10 Minutes

21-15-9

Kettle bell Swings (35)
AbMat Situps
HSPU
AbMat Situps

Rest 10 Minutes

Row 1,600 meters

And then at home later that day another WOD for the Garage games in Feb.

5 – 135#/75# Squat Clean, 10 HSPU (scale hand release push-ups X2), 10 Goblet Squats (varying weight to be released). Reduce by 1 sq. cl. 2 HSPU and 2 squats.

I did HRPU and I got 6:43 for time and it kicked my butt. So hopefully with practice I will get that time down! Oh Plus I used 65 not 75! I need to get the extra 10 lbs on there to!

Okay and today’s WoD

Strength: 15 Minutes to complete 25 reps in as few sets as possible of 70% of your 1 RM Deadlift. If you do not know your 1 RM Deadlift, use this time to find it.

WOD:
600m Row
25 Deadlift 225/155
100 Stationary Reverse Lunges (total)
800m Run

There will be another one at home also that one is undecided right now.

And here are some more Progress pics!

Bring on the New Year!

Morning all my Blog followers! Sorry I have been MIA on here the past few days! I’m not really sure how much I’ll be on here this week either. Our Vacation started Christmas Day and we will end the 4th. And even tho we have been on vacation we have not been slacking at all with crossfit. We found a box in Orlando (Crossfit OCD) that we love! If you live in Orlando I recommend them 100%! The owner is great, The gym is great and the wods he does are hard! And if you are in to the competing mode of crossfit then you crave the hard wods. He makes you work if you want to RX the wod. And that is how it is at our home box so to be able to find it here also was great. We also found out what the first 2 WODs will be for the Garage Games!!!! We did a practice run though the other day and will be doing it again soon! The first WOD is 4 minute AMRAP of ascending Ladder Power cleans (75lbs) and Burpees, And then you get a one minute rest in between and the next is 21-15-9 KB (35lbs) And Wallballs (14lbs). It kicks your butt! Soooo Did y’all have a great Christmas?! And did Santa bring you everything you wanted? What was your Favorite gift? So far mine has been this vacation! lol We are doing our christmas New years day so I’ll have to update y’all. Well here are a few pics of our how week has been going so far! 🙂

Today’s WOD 12/17/2013

Factoring in the fact that I could hardly walk today I think I did okay. 55lbs for the EMOM (that was my one rep max 2 months ago) and 10:43 for the WOD. Scaled.

Strength:
20 Minute EMOM: 3 Strict Press

WOD:
3 Rounds for Time of:
Row 400 meters
10 Handstand Push Ups
10 Single Arm KB Press (53/35)

Bonus:
30 Sit-2-Stands

Sunday Fun Day WOD! :)

So this was our First Sunday Fun day WOD- It was pretty crazy. But it was fun and we both did alot better then we thought we would! So it was a Success!

Sunday Fun Day WOD

100 HSP
100 Pull ups
100 Supermans
100 GHD Situps
100 Burpess
250 Lunges ( Per leg 500 total )
2500 Row
250 Squats

60 Minutes of work time
You could split stuff up how ever you wanted