Friday 5/6

Finally Friday! I got a direct order from Frogger to beat @scottmrodriguez. This WOD is definitely in my favor... so I knew I had a chance.

 

1) With at #50 vest and #20 med ball run 400m. Then repeat w/ no weight.
This was easy for about 200m, then the last 200m was surprisingly hard!

WOD

30 Knees to Elbow

40 squat cleans #80

50 pull ups

60 abmat situps

70 burpees

Corey 13:29

Scott 14:46

Got him!

Thursday 5/5

I made up a fun wod for @MICrossFit, but I thought I should test it out first, of course! So me and Scott threw down:

(Taylor back @crossfit817 workin on his OHS... and man he needs it!!!)

"Cinco De Mayo"
5 DL
5 Hang Cleans
5 press/jerks
5 pull ups
5 wall climbs
5 burpees

5 rounds

Corey: 12:23
Scott: 11:40
Cesa: 19:10

Wednesday 5/4

Froggers B-day WOD

(Cesa and Coach Rob back at CrossFit817.. feelin nostalgic!)

-
A) 4 tire flips 77 DU 5 x
9:50

That really got the shoulders burning!
--
1) 34 Squat Cleand & Jekrs #135
.... this is pretty much "Grace" with 4+ reps. and adding in a squat. Its been a while since I did Grace, so I was up for the challenge.

Time: 7:26

Happy Birthday Frogger!

Tuesday 5/3

1) Split Jerks - Behind neck

warm up #95 x 5
125 x 5

145 x 5

165 x 7

A) WOD

1 snatch 3 OHS #115

9 Box jumps 28"
12 push ups (shoulder touch)

5x - 6:18

2) Plank 2:10, Right side 1:10, Left side 1:10

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WOD - Make up Mondays WOD

5 rounds

1 min at each station:

#135 power cleans

#20 WB

#35 KB walking lunges

rest

Rest Day

Rest day, no WOD. Cant wait to get back to normal E-wods from @crossfit817 tomorrow! #crossfit817,

Friday 4/28

crossfit 11.6 wod

3Thrusters
3 chest to bar pull ups
6/6
9/9

etc etc...

Score 102 reps

Playing catch up 2/28 - 3/4

As of today, I will keep this blog updated. Here is my first week back in Seattle working out at StoneWay CrosFit and coaching and running Mercer Island CrossFit.

Monday - CFT (crossfit total + clean)
Squat, press, DL, Clean
Old: 265, 355, 125, 195
New: 255, 355, 125, 190

-break- wod #2--
Nasty Girls:
3x
50 air squats
7 muscle ups
10 cleans #135

PR by 1 mins - 7:56
--------------------------
Tuesday - 17'' of fresh powder = 5 hours of snowboarding!
---------------

Wednesday:
Fran 3:30 PR (old time 4:09)
-break - WOD #2

OPT Flight Simulator - Unbroken Double Unders
5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5
*must stop in between sets, can not single skip in between

after failing 3x on any given round, complete the number required for that round and move on.
Ex: round of 30 - 23, 19, 21 - then just complete 30 and move to 35.
I estimate I did close to 500 double unders
Time 16:40 - calves cramped like crazy!!
----------------------
Thursday - 3/3
1 Rep Max OHS
95 x 5
135 x 5
155 x 3
165 x 1
175 x 1
185 x f, f.

-break WOD #2

5 rounds of:

150m Farmers Walk
20 Push-ups
7 Single arm KB Push Press, Right
7 Single arm KB Push Press, Left
#44 KB
Time: 14:01
--------------------------
Friday 3/4
Coaches WOD
5 rounds
800m run
30 kb Swings #70
7 HSPU
 
Time 30:58
-------
TOTALLY and completely sore from calves to neck... and every where between!

Need to make up 3 x 800m run and "dirty 30"
 
Great week, cant wait to do it again next week....

Monday 7th - Saturday 12th

Monday 2/7
Max height BJ
42.5''

WOD
With #20 vest do:
1, 2... 10...2, 1
6 pushups every minute

Burpees
Wall balls #20

21:50

----
Tuesday 2/8

Thrusters
5,3,3,3,1
95, 115, 145, 155, 165

---
Wednesday 2/9

Deadlift
5,3,3,3+
275, 315, 315, 315 x 3

WOD
50 air squats then "Diane"
21-15-9
#225 DL
HSPU

9:44 - last 9 HSPU were with 1 ab mat

shoot throughs in 60 sec 3x
13, 12,14

---
Thursday

9 OHS #105
12 K to E
6 Ring pushups
7:54
(scott 6:47)

---
Friday

Power Snatch
95 x 5, 115 x 5, 125 x 5, 135 x 1

Death By Power snatch #85
13 + 12 of 14

---
Saturday 2/12

"Wittman"
7 rounds
15 KBs #53
15 cleans #95
15 BJ's 24''

16:39

Monday 31st - Tues 1st

Monday
Seated press
sitting on floor, legs straight out not anchored
85 x 5, 95 x 5, 100 x 3, 105 x 2, 100 x3

WOD
Ground to Overhead - move 5000 lbs
5 burpees every minute
pick your own weight

#135 x 38 reps

7:01
---
Tuesday
10 rounds: hands can not leave the bar
10 Deadlift #185
15 pushups
11:21

Hand stand hold
55 sec, 60 sec, 48 seconds

---

Thursday 27th & Friday 28th

Thursday 1/27

REST DAY

---
Friday 1/28
DU 60 sec 3x -  40, 45, 58

Front squats
start at 60% of Back squat
155 x 5, 175 x 5, 195 x 5

WOD
5x
3 muscle ups
6 thrusters #115
9 GHD sit ups

7:14
-
5 wall climbs
--
Extra work:

Run 1 mile
50 pull ups
run 1 mile

Time 15:51

Wed 1/26

DONT TOUCH THE CLOCK!

Ok, lets just call this a general Public Service Announcement.

Scott and I have been trying to do the main site WODs together. I had to make up 2 wods yesterday, so I didnt do the 800m run 3x. Then today, I was in the middle of the M/U, squat WOD and someone reset the clock! That is the first time that has happened where I get part way thought a workout and have to stop.
I looked up and yelled "Are you serious!?!" I was pretty pissed, well, more just shocked and annoyed. I know it wasn't on purpose, Rob didnt even realize I was using it. So after I got past the shock factor I wasn't mad or anything... but still, it SUCKS.

So, I still havent been able to really go head to head w/ Scott on these main site WODs! Ugh.

WOD #1

main site

 3 rounds

12 Muscle ups

75 squats

I got:

1 full round and 12 M/U and 20 squats

 Time - 5:30 ish

The 1st rounds of M/U were fast and went great, the second were much slower... I usually dont have much trouble w/ M/U but, I dont have to do 12 in a row.

Scott got 9:03, I dont think I would have been able to get that... prob closer to 10:30.

---

"E-WOD"

Pre- WOD

max pull ups in 60 seconds - 3x

24, 29, 20

The 24 muscle ups really effected that...

WOD #2

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

 KB swing #70

Knees to elbows

push press #95

10:11

The KB got heavy, but the K to E went really good.. and the PP was hard but just about right. Over all, good WOD.

Great day, but I am MORE than ready for a rest day tomorrow!!

Oh and awesome Paleo dinner, home made Red Curry (chicken)

Tuesday 1/25

After my WOD this morning I knew I had to get back to Paleo! I felt smashed for about 2 hours after my AM workout... not good. This crappy feeling was the motivation I needed to start eating clean again! As soon as I left the gym I went and stocked up on a bunch of Paleo food!

AM Workout

Max Double Unders in 60 seconds 3x

49,46,40

so, started off on a bad note.. this was LAME. I actually threw my jump rope....

WOD

Run 200m

30 "Curtis P's" #115

Time - 11:03

1 "Curtis P" =

Squat clean, Left lunge, right lunge, push press
(not walking lunges, step out then back)

*penalty for a clean then squat and for using a Jerk not Push Press

-no penalties assessed-

---

100 ab mat sit ups

2:36

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man, I was a mess after the workout. I started to feel nauseous and then when it was over I collapsed into the big tire. I didn't feel better for about 2 hours. PALEO here I come!

Grocery Store was great, got some fresh fish, lots of vegies, some frozen which are easy to microwave. some fresh which I can grill...

Never seen this before, Kroger has about 5 colors of cauliflower... I got white.

----------------------------

PM - workout

Floor press (like bench, only on the floor)

8 sets 3 reps

#165

WOD

"NANCY"

5 rounds

400m run

15 OHS #95

13:56 PR!

---

Pistols

1 set of 10

-

Went home and made almond crusted Mahi-Mahi with cauliflower mashed potatoes and microwaved vegies. Awesome meal, Im stuffed and it was 100% paleo. I feel  better already.... I really cant wait to see the results of looking better, but more importantly I cant wait to FEEL the results!