Thursday - Nasty Girls!

Nasty Girls - Three chicks who can probably kick your ass

(not sure why it looks like this, but click for video!!)

"Nasty Girls"

50 squats

7 muscle ups

10 Hang cleans #135

3 rounds

time 8:58

smoked the first round, easy, everything unbroken. Second round was hard, slowed way down but kept a good pace, broken sets but no rest. Last round was pretty slow! The squats were hard, the muscle ups were 2, 2, 1,1,1 and the cleans felt heavy.

Love it!

.... could you be my nasty girl and let me do that dirty dance with you!?!?

last workout of the week... TGIF!

Friday was the last day of a long week of hard workouts... and I was ready for the break, but before I got a rest day I had to finish one more WOD.

StoneWay CrossFit was doing a wod from the NW Sectionals: 40 Hand Stand Push Ups and 40 Front Squats #155.

I have done the 40 FS at #155 before when Scott and I were prepping him for the Games, it was hard, but I wasnt too worried. Also while we were prepping for the games we worked out a great plan for getting through the HSPU's, do 5 rest for the remainder of the 30 seconds, then keep going. That will allow you to finish in less than the 5min limit and hopefully with easy!

3, 2, 1..  GO! 
The first 20 HSPU went great, and I was still at only 2 mins but that was good b/c they got hard after that. I had to break them down into sets of 2 to 3, then the last 5 were just 1 at a time.. but I finished with 10 seconds to spare.
I ran out ready to rock the Front squats... but I was in for a surprise. I got 3 then 4 more, then a few at a time. I just couldn't push the weight... by legs were totally shot from the weeks worth of high reps & heavy lifting!
By the time in got to the 18th rep, I had to drop the weight, I haven't had to drop below RX in months.. but I couldn't have finished otherwise.

WOD

40 HSPU

40 Front Squats #155

Time: 12:37

As bad as that showing was, its a pretty cool reminder that we have to take care of our bodies and take the rest days b/c if we dont we get blown out... slower and potentially injured.

My legs cramped the rest of the day and I walked funny for 2 more days... but after some rest and recovery, I feel great and ready to hit it hard again!

Deadlifts

"I wish I knew how you could overstate the value of the deadlift."

-Coach Glassman

WOD

10-9-8-7-6-5-4-3-2-1

Deadlifts + 1 round of 5 push-ups, 7 sit-ups, 12 squat

So, complete 10 Deadlifts, then 1 round of pushups, sit ups, squats, 9 DL, 1 round, 8DL, etc...

Time- 7:39

Tuesday 4/6

Great WOD today... the weight was light, but the reps were HIGH!

Today Scott and I took on Kelly for the 1st ime. She is definitely one of those WODs that doesnt look so bad... but it totally is, OR maybe I just wasnt paying attention!!!

It was HARD, one of the workouts where 3 rounds would be enough, hard, painful. But it's not 3 rounds, it's 5! So, after it was all said and done - 1.25mile run, 150 box jumps, 150 wall ball shots (which is a WOD all on its own "Karen")

KELLY

400m run

30 box jumps 24''

30 wall ball shots #20 - 10ft target

5 rounds - for time

(post kelly pic)

Coach Scott - 29:47

Corey - 30:42

Tues 3/16

When you play in traffic, you might get hit by a truck....

(Duel, 1971)

...well, StoneWay CrossFit is the traffic and yesterdays WOD was the truck. I think it was a combination of things, but the workout itself was one of the hardest workouts I have ever done. Today, I am more sore than I have been in a long time, if ever.

I have been hit and miss the past 2 weeks and my diet has poor, at best. Then on monday, we did "Angie". So, when we started tuesdays WOD I wasn't sure what to expect. At the half way point, I knew I was in trouble.... but quitting was not an option, so I pressed out the last half for what seemed like an eternity. 

(this is after the 1st time I did Grace, I dont lay on my back anymore,thank Miko, but this is exactly how I felt after Tuesdays workout)

WOD

on the minute, 4 burpees, with the time remaining do as many thrusters #95 as possible

complete 100 thrusters.

after it was all said and done, I did 88 burpees, 100 thursters and it took 22:34.

FOOD:

all clean food, good day!