WOD 091129 -- linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

• Deadlift: 1 1/2 body weight
  Bench press: body weight
  Clean: 3/4 body weight

I went 5-15% above the recommendation -- 275, 185, 135, and stopped at 30 minutes after 10-9-8.

091125 -- 2 for 1 -- yoga and snatch

tracy and i attended a 1 hour vinyasa flow at Kula yoga. there were a lot of interesting variations on traditional poses, and my legs were burning from yesterday's WOD.

After yoga ended at 1230 i went immediately to the 1pm dot.com at crossfit central. the class was small so we had a very technical skills class where we worked on the snatch only. it was perfect for me. Big Mike is very knowledgeable and really helped my form, especially my stance, grip, and extending my hips and keeping my chest up when i drop under the bar.

i did probably 50 reps with 65, 95, and 115 lbs. none of it felt very heavy. taking off my running shoes really helped.

CC drop in 091124 -- HSPU and BWS

I dropped in for the dot.com workout at crossfit central today. they didn't do the dot.com. instead they did:

• 1-2-3-4-5-6-7-6-5-4-3-2-1 reps of:
• BW squat
• hand stand push ups

I went with 185lbs which about 5 lbs heavier than my body weight, and I finished in 17:46. this was first for those who went as Rx'd.

the HSPUs felt pretty good. Big Mike gave me some pointers that helped. Basically, I widened my hands and turned my fingers outward.

WOD091123 -- vinyasa flow yoga

I went to a 1 hr vinyasa flow yoga class at Kula Yoga. It was a good workout and I felt great afterward. What a tremendous thing to do for your body! I feel so good that I'm going to skip CFing today and pick it back up again tomorrow.

WOD 091121 -- dead lift & PU, HSPU, Box jumps

2 WODs back to back today:

For time:

• 21 Handstand push-ups
• 400 meter Run
• 21 Weighted pull-ups
• 15 Handstand push-ups
• 400 meter Run
• 15 Weighted Pull-ups
• 9 Handstand Push-ups
• 400 meter Run
• 9 Weighted Pull-ups
  

Deadlift 1-1-1-1-1-1-1 reps

My results:

• 135 x 5 -- 225 x 3 -- 315 - 315 - 335 - 335 - 355 - 365 - 375 - 315 x 3 -- 225 x 5

Subbed 24" box jumps for 400m and strict pull ups for weighted pull ups. Did not keep time but finished all reps.

WOD 091118 -- Elizabeth

"Elizabeth"

21-15-9 reps of:

• Clean 135 pounds
• Ring dips

As Rx'd, 16:50. New PR. Previous best was 17:12.

WOD 091116 -- angie

I wan't ready for this one.

For time:

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

22:48

WOD 091115 -- bench & chins

6 x 5:

• 185 lbs bench press
• strict chins
  

WOD 091114 -- 5k

I ran the 5k loop at Towne Lake. 28:12. Wasn't my best effort but it was really nice outside.

WOD 091113 -- clean & jerk (1st @ AMD)

My first workout in the AMD gym: clean and jerk, 1-1-1-1-1-1-1

Results: 135-135-135-135-155-155-155x2

I didn't go heavy, but I did get in a nice warm up.

There's no pull up bar and no squat rack. They have a Smith machine and a Tower of Power type thing for pull ups. Kipping will be a challenge. I will find a tree.

I think I will start up with Gracie JJ again in the mornings or during lunch. Or maybe I will join CC. Or maybe both.

Progress: Cindy

"Cindy"

In 20 minutes, as many rounds as possible of:

• 5 pull ups
• 10 push ups
• 15 squats
  

7.23.2009 -- 16
5.13.2009 -- 15
12.22.2008 -- 14
10.18.2008 -- 12

33% improvement

WOD 091105 -- press & chins

5 rounds of 135 lbs press, 5-3-3-3-2, 5 strict chins

4 Turkish get ups, 45 lbs Olympic bar & 65 lbs Olympic bar

091103 -- DL, thrusters, swings

Today is a rest day but I wanted a little more.

Dead lift: 135 x 10, 225 x 5, 275, 315, 315, 335, 335, 315 x 3

3 rounds of:

• 8 thrusters, 135 lbs
• 10 DB swings, 70 lbs
  

WOD 091102 -- snatch, OHS, and 400m

Five rounds for time of:

• 95 pound Snatch, 3 reps
• 95 pound Overhead squat, 15 reps
• Run 400 meters

I cut myself off at 4 rounds in 20 minutes.

091031 WOD -- bench and KB

Light pre-Halloween workout.

5 rounds of:

• BW bench press (185 lbs)
• 50 KB swings (35 lbs)
  
• 10 KB clean-and-ress (35 lbs)