Thursday 1/20

Great WOD today
wow, underestimaned this one! Legs got be be like jello shoulders burned from the presses and breathing was impossible!

back in the day... but we'll be goin head to head again in NO time!!!

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Squats

start at 75%

warm up

200 x 5

220x 5

230 x 3

and tiny bit of help on 2 more

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**edit

WOD

1-2-3...9-10**-9-8...3-2-1

Jerks 70% of 1 rm press (#90)

Front squats

16:47
**realized I did two sets of 10, dang! that was not RX, no wonder my time was slower than expected....

Friday 1/14

Press

start at 75% of 1 RM

warm up #45, 65

90 x 5, 100 x 5, 105 x 5

WOD

7 front squats (65% back squat max)

7 lat. burpees

7 Chest to bar pull ups

5 rounds

FS - #170, lat burpees 18'' apart 12'' high

Time - 9:24

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skill

20 wall walks

man, those will rock the shoulders!

Thursday 1/13

Overhead squats squats

95 warm up

125 x 5

135 x 5

145 x 5

155 x 4

WOD

"ball and chain"

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

KB swing #53

partner pull w/ green band

time - 8:45

Little did I know that the KB swing was just a recovery for the next pull. By the last 5 rounds, I was thinking about puking. The pull was draining and the swings didnt take long enough.

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skill

inverted burpees

20

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Make up WOD

2 rounds

10 tire flips

50 sledge hits

200m run with #80 sand bag

time 7:14

Tuesday 1/11

Max tire flips in 3 mins - 44

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WOD

21-15-9

KB swings #70

box jumps 28''

3:29

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"Cash out"

3x

max push ups #45 then as many w/ no weight

20/10

12/7

12/6



Monday 1/10



Back squats

5,5,5+

135 warm up

185 x 5

205 x 5

215 x 14

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WOD

AMRAP 3 mins 

1 min rest

5x

1 clean + 3 jerks @ 80% of clean 1rm #150

6 push ups

9 air squats

3+9, 2+8, 2, (thenscaled to #135) 3+3, 3

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"cash out"

2x

1/2 tabata Box jumps

50 double unders

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