Ass Kicking

Saturday Jan. 30


WOD:

• Wall ball
• Burpee
• kettlebell swings
• box jump
• db thrusters
• row (calories)

Do 21 reps each for the above. When finished, do it again 15 reps each. Finish by doing it all again 9 reps each. Fall on floor and die.

A Sweaty One

Thursday Jan. 29


WOD:
5 rounds of 3 minutes each with a 200m jog and recovery period totaling 3 min between rounds (so can alt. groups if a big class)
Count rounds within each round of 3 min
3 burpee pull-ups (jumping pullup if can’t do unassisted)
6 squats
9 box jumps

I think I did this number of rounds for 5 rounds:

1. 3 2/3
2. 3
3. 2 2/3
4. 2
5. 2 1/3 

What kind of workout tells you to jog 200m and calls that a recovery period? A crazy workout programmed by Gary. That's what kind. Damn.

Power cleans and busted shins

Tuesday Jan. 26



WOD:
Jerk from the Rack dump the bar and then do 3 power cleans and put the 3rd one back in the rack.
work up to a heavy set of 1 jerk + 3 power cleans x3 across.

My working weight was 137lbs

The workout was fun, but I had a little accident when dumping the bar. Check out my shins.

From

Finally Back in The Gym!

It's been almost two weeks since I've been able to get my CrossFit fix. Had a nasty cold. So glad to be back.

WOD: 5 rounds

• 5 kbs
• 10 push ups
• 15 double unders

I had trouble getting air because of the lingering cough I have, but this workout was fun. My time was 22:38.

Caught a cold

Came down with a cold this weekend. Hopefully I can get back in the gym by Wednesday.

Ass and Shoulders

Fun workout today. Shari warmed us up and then had us do five rounds of the following:

WOD:

• 20 overhead walking lunges (75lbs)
• 20 double unders
• 10 ring push ups

It took me 19:41.

Viva La Eva

Wednesday's workout destroyed me.

WOD: “Viva La Eva”

• 1k Run
• 25 Squats
• 5 Muscle Ups
• 25 Push Ups
• 25 Sit Ups
• 10 Hand Stand Push Ups (HSPU)
• 2 Rope Climbs
• 15 Hip Extensions
• 25 KBS (24kg/16kg)
• 1k Run

Jackie

I met Jackie for the first time on Monday. She kicked my butt when I got to the pull ups.

WOD: 'Jackie'

• 1k meter row
• 50 Thrusters (45#/33#)
• 30 Pull Ups

Overhead

Today's workout featured a very long warmup compared to the actual workout. We did "alley loop", stopping at each of the four corners to do 10 double unders and 10 air squats. The warmup continued in the gym with some snatch and overhead squat warm ups. We ended with 15, 12, and 9 for sit ups + hip extensions.

WOD: Do as many rounds of the following in 15 minutes.

• 5 snatch grip dead lifts
• 5 power snatches
• 5 overhead squats
• 100meter run

I completed 7 rounds.