Saturday Team WOD 1/8

Team of 4

row 2000m

#95 OH walk 400m

40 burpees

200 KB swings

100 burpees

each person rows 500m, the other 3 hold the squat. each person walks as far as possible w/ #95 over head. each time the bar comes down everyone does 5 burpees. 50 KB each, then 100 total burpees

Friday 1/7

continuing w/ "E-programing"

Strength:

Deadlift

1-1-1-1-1

warmup #135, 225

265, 315, 335, 345, 345

WOD

with a 12 min max time row 2000m then do as many dead lifts @65% as possible in the remaining time.

then subtract 5 seconds for every DL to find the WOD score/time

Row 2K

Max deadlifts #230

Row 7:32

DL 42 reps

TIME: 4:02

Wed 1/5

New PR on Double Unders - 88 unbroken!

( Back in the day, Scott and me after "Linda")

E-Program

Day 2:

A) Push press

#80 x 5, #115 x 5, #125 x 8

WOD

5 muscle ups

15 Wall balls

200m sand bag run #80

3 rounds

Time: 7:36

This E-programing is hard stuff. Harder than I expected and is leaving me feeling totally gassed and sucking air each WOD. Its great to get some new workouts and a new format. I am definitely feeling sore and worn out but also stronger and faster each day.

Tuesday 1/4

First day of "E-programing", which is an "elite" program that CrossFit 817 is hosting. Its programmed by Karen, aka Frogger, who is an x-footaball player with the Dallas Diamons.

Day 1:

1) 4 x 40yd sprint w/ sled for max weight.
#50, 9 sec
 #90, 11 sec
#110, 15 seconds 
#135, 28 seconds

WOD

run 400m

10 HSPU

400m run

20 pull ups

400m run

30 wall ball #20

400m run

40 burpees

Time: 14:49

2) max hand stand walk/ hold.



Monday 1/3

first WOD at the fire station... it was interesting doing a workout w/ 2 guys walking on a treadmill, one guy doing bench press and another leg press. They kept talking about how hard the workout looked and were worried b/c I had a strange water like substance dripping off my head!

(Meeting Chris Spealler, personal hero, at the coaches prep class)

WOD

"Nate"

#115 push press

Subbed burpees for Box jumps

Subbed DB swing for KB

7 rounds

it was definitely hard workout, and even harder trying to not look like a psycho going all out in front of the guys on my first shift!

Thursday 12/29

WOD:  "Diane"

45 HSPU was gonna be hard... and it was. The deadlift went great, all rounds were unbroken. But the handstand push ups were a different story. The first round I got 3 sets of 5 then a couple at a time till 21.

Second round was sets of two, then lots of one at a time. Then, for some reason the last round of 9 wasn't too bad. But my traps were rocked!

WOD:

"Diane"

21-15-9

Deadlift #225

Handstand Push-ups

7:28 RX

wednesday 12/28

Death By Kettlebell swings

So, the RX for this was #54, which I thought might go on for a while... so I scaled up the weight to #70. By the 15 and 16th round my shoulders and grip were going fast. Managed to get through the 18th round, but that was it. I dont think I could have gripped the KB one more time!

As an interesting twist, thanks to Karen, aka, "frogger", the CF football coach, I finished off the wod with a 30 second rest then max KB swings at #54. I got 30, but this time it was my lungs that were gone!

Death By KBS

#70

Finished 18 rounds

+30 at #54

tuesday 12/28

Death by KB

I used a #70

finished round 18 at 17:49. My shoulders were really spent and grip was gone!
As a challenge, I rested 30 seconds and did may KB swings w/ a #53. I got 30.

Monday 12/27

WOD
every minute on the min for 15 mins do:

4 Box jumps 30''

4 hang squat cleans #115

This was a good workout, heavy, but not too heavy, BJs were hard but not that bad. Lots of rest time... it was a little bit different not doing a WOD for time or reps. but a good change of pace.

Friday 12/23

I saw Chris Spealler take on "the Sevens" a hero WOD that few could handle at RX. His time, an unbelievable 19:36.
Coach Scott took the challenge at finished in 49 minutes. So, I decided to scale the weight and keep the intensity high. I probably could have physically done the weight, but my time would have been really slow and intensity would have dropped way down....

WOD - The Sevens
7 rounds of

7 HSUP
7 Thrusters #115
7 K to E
7 DL #205
7 Burpees
7 KB #53
7 Pull ups

Time 29:29

RX is #135 thursters, #245 DL and 2 pood KB. I was glad I scaled it down, even as it was it was a serious WOD...

new PR's are fun!

PR on Fran!
next stop, sub 4 min!


CrossFit Fran from stonewaycrossfit on Vimeo.

Tuesday 11/2

again, dont know why I cant seem to keep up with these posts... but Im back to it.

1 arm hand stand (on wall)

Gymnastics is a awesome skill, its extremely important to crossfit, but also to life in general. Body weight movements are fundamental in ... life. Squatting, standing, falling down (protecting yourself from face planting - ideally without injury) and posture and the list goes on and on. If this component is missing from your workouts, you are deficient in a major skill necessary for a healthy and mobile lifestyle.

Strength:

Press

5 x 85

3 x 95

3 x 105

WOD

5 x

200m run

5 Thrusters #115

10 burees

Time: 8:55