Wednesday, yesterday, I performed wod 11.4 from the open and scored 98 reps...I gotta say I was expecting to do a bit better...but that's why we go again...
excuses will not be made...I have a few
after watching Nickel Pickel get 110 I have to say I'm inspired...will continue to rest today and either perform wod again tomorrow, Friday, or Sunday...
it's tough to stay consistent with a training schedule...but whatever...gotta keep pushin'
Thursday, April 14, 2011
Monday, April 11, 2011
Volume or Stupidity??
Saturday, April 9th 2011
Showed up Saturday after a decent showing of 11.3 to help judge....
However, I decided to jump in on Coach Nik's dirty little lady wod
We did teams of 4:
Diane----225# deads, HSPU...score is HSPU
Fran----95# thrust, pullup...score is Pullup
Annie---doubles, situps....score is situps
I think I ended up doing 30 deads, 40 HSPU, 30 thrusters, 70 pullups, 200 doubles, and 100ish situps...
It was fun...everyone did a fantastic job!!
Some of our open ranks as of now:
Pickel-70th'ish
Fio-58th
Carson-35th
Wlad-120th'ish
Nik-33rd
Ro-35th
Everyone is doing great and I love being a part of the community...
Today is Monday...after dropping a few ranks from week 1 it's time to step it up...so here is what I did...volume or stupidity
Warmed up with a nasty little WOD:
4 RFT:
5 deads #275
30 doubles
Results:
Cars-2'33"
Wlad-2'37"
Then I started fooling around with 135#...just some singles...power snatch...like 10 reps
Then I was like "eh I'll do the class wod"...so I did and it hurt the legs a bit...
WOD:
4 RFT:
50m. sprint
30 jumping lunges
15 pushups
30 mountain climbers
15 squats
Results:
Cars-7'00"
HB-7'31"
Liz-6'45
Then Trev and I came in and alternated:
doubles of power snatch #135 till we hit 60 total reps (30 each)....kinda like a partner Isabel...
Results:
9'15"
Then Trev was like "lets do some pushes"...so I was like "yeah":
80 total reps PP #135...10 then switch...
Results:
2'33"
If that wasn't enough, we went outside:
50 reps kbs 2 pood
50 reps jacknife 25#
10 then switch...
Results:
4'57"
Step yo game up!
Can't figure out new facebook photo stuff so that's why it's blurry...
Showed up Saturday after a decent showing of 11.3 to help judge....
However, I decided to jump in on Coach Nik's dirty little lady wod
We did teams of 4:
Diane----225# deads, HSPU...score is HSPU
Fran----95# thrust, pullup...score is Pullup
Annie---doubles, situps....score is situps
I think I ended up doing 30 deads, 40 HSPU, 30 thrusters, 70 pullups, 200 doubles, and 100ish situps...
It was fun...everyone did a fantastic job!!
Some of our open ranks as of now:
Pickel-70th'ish
Fio-58th
Carson-35th
Wlad-120th'ish
Nik-33rd
Ro-35th
Everyone is doing great and I love being a part of the community...
Today is Monday...after dropping a few ranks from week 1 it's time to step it up...so here is what I did...volume or stupidity
Warmed up with a nasty little WOD:
4 RFT:
5 deads #275
30 doubles
Results:
Cars-2'33"
Wlad-2'37"
Then I started fooling around with 135#...just some singles...power snatch...like 10 reps
Then I was like "eh I'll do the class wod"...so I did and it hurt the legs a bit...
WOD:
4 RFT:
50m. sprint
30 jumping lunges
15 pushups
30 mountain climbers
15 squats
Results:
Cars-7'00"
HB-7'31"
Liz-6'45
Then Trev and I came in and alternated:
doubles of power snatch #135 till we hit 60 total reps (30 each)....kinda like a partner Isabel...
Results:
9'15"
Then Trev was like "lets do some pushes"...so I was like "yeah":
80 total reps PP #135...10 then switch...
Results:
2'33"
If that wasn't enough, we went outside:
50 reps kbs 2 pood
50 reps jacknife 25#
10 then switch...
Results:
4'57"
Step yo game up!
Can't figure out new facebook photo stuff so that's why it's blurry...
Saturday, April 9, 2011
Wow
It's Saturday today...been a crazy couple of days
...yesterday I redid 11.3 and got 25 rounds...I think maybe fresh I would've been able to achieve a score of 30 rounds...but 25 will do since my goal is to be top 60 in region...my family is in town and it always rocks when this is the case....
...Monday the 24th I don't remember what I did
...Tuesday the 25th the wod came out
...Wednesday the 26th I did the wod and got 21 rounds...
...Thursday the 27th I ran and did some KBS and jump rope
...today is saturday...I am going to snatch and then help judge here at crossfit CP for the individuals who haven't done 11.3
then I'm going to get some new shoes and go out to lunch with the fam!!!
till next time...
...yesterday I redid 11.3 and got 25 rounds...I think maybe fresh I would've been able to achieve a score of 30 rounds...but 25 will do since my goal is to be top 60 in region...my family is in town and it always rocks when this is the case....
...Monday the 24th I don't remember what I did
...Tuesday the 25th the wod came out
...Wednesday the 26th I did the wod and got 21 rounds...
...Thursday the 27th I ran and did some KBS and jump rope
...today is saturday...I am going to snatch and then help judge here at crossfit CP for the individuals who haven't done 11.3
then I'm going to get some new shoes and go out to lunch with the fam!!!
till next time...
Monday, April 4, 2011
3 in one
Today I rocked this nasty little wod I came up with
WOD:
250m row
100m sandbag sprint
7 burpees
100m sandbag sprint
7 pp #50 DB
3RFT
Results:
Carson-7'40"
Wlad-7'46"
Then I did...
30 muscle ups for time
Results:9'32"
...tough stringing them together after that wod
then I jogged a mile to stay loose...
...so this really isn't a blog becuase I DON'T really talk about anything other than our wods, but maybe I will start...
...tomorrow is rest
and i don't have freakin' internet at my house so it's kinda hard to put pictures up...
Congrats to Kindel and Jon who put up 23 and 21 rds respectively at Cindy...
Boom
WOD:
250m row
100m sandbag sprint
7 burpees
100m sandbag sprint
7 pp #50 DB
3RFT
Results:
Carson-7'40"
Wlad-7'46"
Then I did...
30 muscle ups for time
Results:9'32"
...tough stringing them together after that wod
then I jogged a mile to stay loose...
...so this really isn't a blog becuase I DON'T really talk about anything other than our wods, but maybe I will start...
...tomorrow is rest
and i don't have freakin' internet at my house so it's kinda hard to put pictures up...
Congrats to Kindel and Jon who put up 23 and 21 rds respectively at Cindy...
Boom
Sunday, April 3, 2011
It's Sunday
After doin 11.2 yesterday, I felt rather nice this morning...so it called for some BACK SQuat!!!
5@165#
5@195#
5@225#
5@245#
3@265#
2@275#
1@285#
...felt suprisingly easy...yah!
Then I did 5 RFT:
7 thrusters @115#
15 GHDSU
Results:
Carson-7'13"
Now it's off to see Paul with the love of my life...
5@165#
5@195#
5@225#
5@245#
3@265#
2@275#
1@285#
...felt suprisingly easy...yah!
Then I did 5 RFT:
7 thrusters @115#
15 GHDSU
Results:
Carson-7'13"
Now it's off to see Paul with the love of my life...
Saturday, April 2, 2011
4 days 1 post
Wed-3-30-11
Ran and prepared for open by stretching etc
Thurs-3-31-11
Snatch and class wod
Friday-4-1-11
Pwr Cleans: PR #240
and some doubles
...then 3 RFT:
250m row
7 chest to bar pullups
Results:
Carson: 3'50"
Heather: 5'25"
It is Saturday and time to do 11.2 of the open...will post results later...bloggidy boom boom!
Ran and prepared for open by stretching etc
Thurs-3-31-11
Snatch and class wod
Friday-4-1-11
Pwr Cleans: PR #240
and some doubles
...then 3 RFT:
250m row
7 chest to bar pullups
Results:
Carson: 3'50"
Heather: 5'25"
It is Saturday and time to do 11.2 of the open...will post results later...bloggidy boom boom!
Tuesday, March 29, 2011
OOOOOOOO BOOOOOMMMMM PPPOOOOWWWWW
Well it's Tuesday....WOD #2 released today and I have to say that I am eagerly anticipating it's release...
YesterDAY I prepared by doing heavy 3's of squat clean:
3@155#
3@175#
3@195#
3@215#
3@225#
Then in my nasty little head I came up with a pretty tough freakin' wod!!!
WOD:
5 RFT
10 back squat #150
150ft handstand walk
400 m. run
Results:
Carson-17 and change
Ro-17 and change
Mikey-20 and change
Bill-20 and change
and so we wait...
YesterDAY I prepared by doing heavy 3's of squat clean:
3@155#
3@175#
3@195#
3@215#
3@225#
Then in my nasty little head I came up with a pretty tough freakin' wod!!!
WOD:
5 RFT
10 back squat #150
150ft handstand walk
400 m. run
Results:
Carson-17 and change
Ro-17 and change
Mikey-20 and change
Bill-20 and change
and so we wait...
Saturday, March 26, 2011
Ahhhhh
Today after a long, celebratory night with the boys, I pushed the sled around, did some rowing, and did some chest to bar pullups...it hurt...
...I am really jacked up about wod#2 and the open...
...time to get fit, stay healthy, loose, and represent the CFCP!
PICS to come! (there are lots)
...I am really jacked up about wod#2 and the open...
...time to get fit, stay healthy, loose, and represent the CFCP!
PICS to come! (there are lots)
Open again/Strumph
3-22-11
It was open time again...
Dave, Fio and I rocked the open and we all improved
WOD:
30 doubles
15 snatches #75
Results
Carson-8 rds 9 doubles
Fio-7 rds 1 double
Dave-6 and somethin
Then we wanted to throw around some weight so we did this:
Pwr Clean + Clean
2@80%-#188
3@85%-#199
PJ + Jerk
2@80%-#192.5
3@85%-#205
FS
working up to a heavy single
-#255
2@235#
Boom...
3-23-11
Running Jackie"
Wow...6'57"
Then I felt less crappy and did a 5RFT with HB:
15 box jumps
15 pushups
15 situps
-finished in 5'37"
3-25-11
Today I did the .com from the main site and it really sucked!
21,15, 9
Deadlift #225
OHS #135
Results:
Carson-11'46"
Wlad-8'50"
It was open time again...
Dave, Fio and I rocked the open and we all improved
WOD:
30 doubles
15 snatches #75
Results
Carson-8 rds 9 doubles
Fio-7 rds 1 double
Dave-6 and somethin
Then we wanted to throw around some weight so we did this:
Pwr Clean + Clean
2@80%-#188
3@85%-#199
PJ + Jerk
2@80%-#192.5
3@85%-#205
FS
working up to a heavy single
-#255
2@235#
Boom...
3-23-11
Running Jackie"
Wow...6'57"
Then I felt less crappy and did a 5RFT with HB:
15 box jumps
15 pushups
15 situps
-finished in 5'37"
3-25-11
Today I did the .com from the main site and it really sucked!
21,15, 9
Deadlift #225
OHS #135
Results:
Carson-11'46"
Wlad-8'50"
Monday, March 21, 2011
Falling behind
Been so busy lately and not having internet at my house has prevented me from staying on top of the blogging...but here is what has been going on as of late.
3-21-11:
Worked on muscle ups...they finally clicked...I was able to string together 8 reps unbroken...did a total of about 30...
...after this, Trev came up with this for me
WOD:
4 rounds for time of:
5 barbell burpee squat clean thrusters #135
10 2 pood kettlebell swings
I forgot to log my time but I think it was about 5 or 6 minutes before I finished...I was freakin' dead!
3-21-11:
Worked on muscle ups...they finally clicked...I was able to string together 8 reps unbroken...did a total of about 30...
...after this, Trev came up with this for me
WOD:
4 rounds for time of:
5 barbell burpee squat clean thrusters #135
10 2 pood kettlebell swings
I forgot to log my time but I think it was about 5 or 6 minutes before I finished...I was freakin' dead!
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