The Chief

The warm up tired me out this morning. Not a good sign.

WOD ("The Chief"):

• 3 power cleans (135 lbs)
• 6 push ups
• 9 squats

Do the above as many times as possible in 3 minutes. Rest 1 minute. 5 rounds.

I did 3 rounds across the board.

Fran

Did Fran for the first time this morning. What an ass kicking.

WOD (Fran):

• 21 thrusters (95 lbs)
• 21 pull ups
• 15 thrusters (95 lbs)
• 15 pull ups
• 9 thrusters (95 lbs)
• 9 pull ups

My time was 9:11.

Fran

Foggy Morning in Santa Cruz

WOD (5 rounds):

• 250m row
• 5 bench press (155 lbs)

For this workout each round was for time. My times:

1:25, 1:25, 1:25, 1:26, 1:27

Power cleans

WOD (6 rounds):

• 5 power cleans + jerk (155 lbs)
• 1 rope climb

My time was 13:49.

Snatching

WOD (3 rounds):

• 400m run
• 21 burpees w/lateral jump (over barbell)
• 12 snatches (95 lbs)

My time was 24:19.

Fractured Fran

Annie put us through a "fractured" Fran today. It's been ~6mos since I started doing CrossFit and I have yet to do the real Fran.

WOD (Fractured Fran):

• 21 thrusters (95 lbs)
• 21 pull ups
• 2 min rest
• 15 thrusters (95 lbs)
• 15 pull ups
• 2 min rest
• 9 thrusters (95 lbs)
• 9 pull ups

My time was 9:49.  I did all the thrusters without putting the bar down, but I've got to get better at stringing my pull ups together. It's killing my times.

Back from Santa Monica

WOD:

• 5 powercleans (185 lbs)

WOD 2 (5 rounds):

• 10 kettlebell swings
• 10 clapping push ups

My time was 5:49. The clapping push ups started to really suck by the third round.

WOD 3 (5 rounds):

• row for 30 seconds
• rest for 30 seconds

Total distance rowed was 793m.

Run Forrest. Run!

I hate running.

WOD:
Run 800m for time. Rest 4 minutes. 3x.
My top time was 3:16.

Run 400m for time. Rest 4 minutes. 2x
My top time was 1:22

Good morning

WOD (5 rounds):

• 5 knees-to-elbows
• 5 overhead squats (135 lbs)
• 5 handstand push ups
• 5 hanging power cleans (135 lbs)
• 5 chest-to-bar pull ups
• 200m run

My time was 22:00.

Variation on Fran

This Saturday Shari brought us a variation of the Fran benchmark workout.

WOD (3 rounds. Rest 1:30 between each round.):

• 200m run
• 7 thrusters (95 lbs)
• 7 pull ups
• 5 thrusters (95 lbs)
• 5 pull ups
• 3 thrusters (95 lbs0
• 3 pull ups

My times: 3:24, 3:21, 3:40.

Love the ring dips

WOD:
10, 8, 6, 4, 2 reps of:

• dead lifts  (body weight)
• hanging dumbbell cleans (1/2 body weight)
• ring dips

My time was 9:18.

Helen

WOD (Helen - 3 rounds):

• 400m run
• 21 kbs
• 12 pull ups

My time was 12:36.

Some people from CrossFit Central do Helen.

More Clean and Jerks.

The unusually muggy weather in Santa Cruz makes for some sweaty workouts. My shirt has been thoroughly soaked the past couple of workouts.

WOD:

• 15 burpee clean + jerks (135 lbs)
• 400m run
• 12 burpee clean + jerks (135 lbs)
• Alley loop run
• 9 burpee clean + jerks (135 lbs)
• Coldwell loop run

My time was 23:46.

Burpee clean + jerk

Perfect morning for a workout

It was an awesome day for a workout in Santa Cruz.

WOD:
Start with a 250m row

Then, 3 rounds of:

• 5 clean and jerks (135 lbs)
• 25 wall balls (20 lbs)

Finish with another 250m row. My time was 12:18

"Hella Fran"

Annie wanted to use the word "Hella" today, so she named the WOD "Hella Fran". The dumbbell thrusters were hella hard.

WOD (Hella Fran - 3 rounds):

• 400m run
• 21 KBS (24 kg)
• 15 DB thrusters (30 lbs)
• 9 pull ups OR 1 rope climb

My time was 16:38.

Newport Un-crippler

Those of us who did Murph Meets Trevor yesterday were encouraged to take today's workout easy.

WOD (Newport Un-Crippler):

• 30 back squats (185 lbs)
• 1 mile run

My time was 10:47.