9/22/2014 and 9/23/2014 Wod’s

Good morning everyone! I hope y’all had a great weekend! This is a recap of my past couple wods. My husband and I both got PR’s with Karen yesterday!!!! WOOOP WOOOOP! 😀 I not only PR’ed it but shaved 2:15 off my time for a time of 830! I’m not sure what today’s wod is going to be. Hopefully when my son naps today I can figure it out, Finish my coupons and study our crossfit stuff. Fingers crossed! But speaking of my son he just woke up so gotta go!!!

I want to throw a thank you out to all my followers I know I have struggled with keeping up with this and y’all have stuck by and kept reading so thank you! Hopefully when my son is 7 or I don’t know maybe 18 my life will hopefully slow back down! lol

9/3/2014 WOD

Yesterday’s wod was a good one! My husband and I intended to do a nice short but good wod yesterday because the day before we did a solid 65 minutes of non stop work. But that did not happen. lol We decided to go with a partner one and in the end it was a ton of fun but it was a solid 40:20 of work. So no short wod for us. But partner wods are the best!!!! And my partners kicked some major butt last night! 😉

Wod

As a team of 3:
500 Calorie Row For Time
P1: Row
P2: 20 Wall Balls
P3: 200m Run

When partner 2 and 3 complete movements. All partners switch.

Time- 40:20

Today’s WOD 4/2/2014

Today’s WOD

Warm Up
Run 1 mile
Bring Sally Up Bring Sally Down

Strength
Back and Front squats

WOD
For Time

40 KB Swings
40 Wall balls
40 Burpees
30 KB Swings
30 Wall balls
30 Burpees
20 KB Swings
20 Wall balls
20 Burpees
10 KB Swings
10 Wall Balls
10 Burpees

“The work’s fixed, the time is not. You gotta get the work done.” —Dave Castro on 14.5

Well hello 14.5! We all knew it was going to be thrusters and burpees so really no surprise there. But now the no time limit. That’s a whole different story. 14.5 is for time. That means if you don’t finish it’s because you quit. I will not quit. Now that being said I wonder how long it will take me to do this wod! I did thursters not very long ago at 55 and they were not easy so… I guess we will see.. How do y’all feel about it? I would say my favorite thing is the burpees only because I feel like they are more mental and I’ll be able to keep throwing myself down. Now throwing that weight up over my head 80 plus times. I’m more concerned about that and I really hope I don’t run into a road block were I just can’t get it up. Fingers crossed. I’m hoping that I will be able to do this wod Sunday that way I can give my hands today and tomorrow still to heal as much as they are going to. If I am able to do that I think I will do Karen again today (150 Wallballs) Maybe that will be my Friday Wod. I’m determined to get my time under 10 minutes 😀 So until that happens it will be a regular wod. I ordered a 16lb wall ball over two weeks ago from Amazon but as of a few day’s ago it still had not shipped so we just canceled the order and I have to find a different one to order. It should not take that long to ship a idem. I think. Okay I have to get stuff done around the house and play with the baby before nap time. I would love to hear what y’all think of 14.5!!! 🙂

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!

Fight Gone Bad… Today’s WOD (10/30/2013)

Morning everyone!!! I’m up nice and early for my 6am class! I decided starting today I need to start pushing myself more. I feel like I’m not increasing in weight as much as I should and I think it’s because I go way to light assuming I can not do more. SO starting today I will try always to do more and if I have to scale back then I do. But no more second guessing myself! Last week when I did the bear Complex one of our coaches came over and said I was lifting my bar like it was PVC pipe! OOOPS! No more of that! I really had thought I got over the second guessing myself when I started crossfit but I realized this past week I haven’t. I guess it’s a hard habit to break. I think this will be one of my November goals when I do that blog later this week. I also saw a blog with someone doing 50 sit up’s everyday until Christmas. Now I don’t think I want to do that but it got me thinking…. Maybe 50 burpees every day until Christmas or 50 push ups? Anyone interested in doing something like that with me? Okay on to today’s Wod I have to get moving and get there! lol

Strength:

In 12 minutes, work to a heavy single Bench Press
Ex. 10, 8, 5, 3, 1, 1, 1 reps

WOD: “Fight Gone Bad”

3 Rounds: 5 minutes of work/1 minute of rest
1 minute at each station
Wall Ball Shots (20/14)
Sumo-Deadlift High Pull (75/55)
Box Jumps (20)
Push Press (75/55)
Row for Cals

Bonus:
Double Under Practice