Memorial Day

WOD:
3 rounds:

• 5 pull ups
• 7 push ups
• 9 squats
• 200m run

Then: 15 clean and jerks (135 lbs)

3 rounds:

• 5 dips
• 7 knees-to-elbows
• 9 wall ball (20 lbs)
• 200m row

Rain!

More rain again today. Blah.

Pre-game: Work up to a 165 lb clean and jerk. Do 5-4-3-2-2-1 reps. This is prep work for the Cross Fit Open games WOD we are doing on Friday.

WOD 1: 50 double unders then AMRAP in 5 mins:

• 200m row
• 10 box jumps

WOD 2: 10 suicides then AMRAp in 5 mins:

• 10 wall balls (20 lbs)
• 1 rope climb

Mash up

Today was a mash up of WODs.

WOD:

• 400m run
• 21 KBS
• 12 pull ups
• rest 5 mins
• 15 clean and jerks (115 lbs)
• rest 5 mins

Then AMRAP in 8 minutes:

• 5 pull ups
• 10 push ups
• 15 squats

Monday

WOD:

• 400m run
• 15 thrusters (95 lbs)
• 15 pull ups
• 400m run
• 30 clean and jerks (95 lbs)
• 400m run
• 15 overhead squats (95 lbs)
• 15 burpees (jump over the barbell)
• 400m run

My time was just over 20 minutes.

Amazing "Grace"

I participated in the charity event, Barbells for Boobs..., at CrossFit Santa Cruz Central today. All money goes to Mammograms in Action. After donating some money, we do the "Grace" workout.

WOD ("Grace"): 30 clean + jerks (135 lbs)

This was my first time doing "Grace". I finished in 8:04.

Running Grace

WOD (3 rounds):

• 10 clean + jerks (115 lbs)
• 800m run

My time was 17:52. My shoulder is feeling pretty good. I think I'll start going heavier again on cleans next week.

Saturday, Aug. 14

WOD (5 rounds):

• 5 power clean + jerk (135 lbs)
• 10 KBS
• 20  double unders

My time was ~15 minutes.

Concept 2 and Power clean + Jerks

Let me make a list of things I accomplished this morning.

1. wake up at 5am (check)
2. have a cup of coffee (check)
3. get my ass whooped (check)

WOD (5 freaking rounds):

• row 200m
• 6 power cleans + jerk (135 lbs)
• row 200m

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

Thanks, Gary

Gary has been filling in for Eva T. while she is out of town. He hit us with a fun workout this morning.

WOD (3 sets of 5):

• power clean + jerk (135 lbs)

Focus on technique. Rest between sets.

WOD 2 (5 rounds):

• 6 power clean + jerks (135 lbs)
• 12 pull ups

My time was 12:17.

Clean and Jerk

Should have gone heavier.

WOD (for time):

• 800m run
• 20 clean and jerks (60% of 1 rep max)
• 800m run

I used 105 lbs. It was too easy. My 1-rep max has probably gone up. Time was 16:10.

Clean and Jerk

Saturday, April 10

WOD:
Max Clean and Jerk or Work on Clean and Jerk Technique with a heavy weight for you.

I worked on technique with 165 lbs.

Clean and jerk

Clean, Jerk, Pull Up, and Dip

Loved the workout today.

WOD (3 rounds for time):

• 9 clean + jerk
• 18 pull ups
• 18 dips
• 3 minute rest

I used 115 lbs for the clean + jerk. My times:

5:46 - round 1

6:50 - round 2

7:46 - round 3

Clean and Jerk