Sunday, February 24, 2013


Monday - More work on hand stand rolls, getting better. Then handstands on the wall and 1 hand shoulder touches. Damn near impossible facing away from the wall, but was able to do them fine facing the wall. Pre-wod was 8 rounds 5 ring rows. WOD:
7x1 every 3 minutes. Heavy Front Squat.
Started at 115#. Round 5 was 175#, round 6 failed on 185# and had to drop to 170. Finished with 175#.

Tuesday - Easy run. 4 miles in some strong wind. Pace was very slow.

Wednesday - Tabata Air Squats - 112. WOD:
JACKIE- For Time
1,000m row
50 thrusters 45# bar
30 pull ups
10:30 - feel like I could have gone faster with the thrusters, just gave in to pain. PR on the row, well < 4 min.

Thursday - 2 mile easy bike warm up. Then Cash-in: Karen (150 wall balls), only used a 16# ball. 10:02
5x5 Power Cleans
started with 115#, last round got 145# twice, finished 135# four more.

Friday - Did some ab work in the morning. Too much snow on the ground to get a run in, and started feeling stiff, so headed to CoreCond in the evening. Not the normal class, and I could tell in the warmup the quads were spent. Worked on handstand shoulder touches, then max height box jumps. Only got to 40.5" once... Finished with a partner wod: 6 rounds: 1 person row 250m, the other does burpees, then switch. 15:21 total time, 211 burpees. I was only getting 16-18 per round.

Saturday - Going to look at houses, so this may be a much needed rest day.

Sunday - Castlewood Cup! Tough run... weather turned out pretty good, but lots of snow/slush on the trail. Ran with yak tracks on to help. Heated up a bit in the tights and thermal top, had to yank the hat and gloves a couple times, probably could have gone with shorts, but who know. Felt pretty good for the first 5-6 miles, possibly a little fast on the pace, but was trying to stay with Bob and not make them wait. Walked most of the hills, especially after 5 miles, the left hip was pinching and causing some decent pain. Legs were really spent near the end, so the last 1.5 miles felt like they took forever. Finished in 1:35, and besides being passed by the guy dressed as Fred Flintstone, felt good being back out there!

Sunday, February 17, 2013

Happy Valentine Week

Mon - Traveling Wod-berries went to Crossfit OFallon
Work for 15 minutes on the clean and jerk
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.  16 rounds + 2

Tues - ran, watch died. ~3.5 miles?

Wed - Skill work on free hand stands and rolling out of it. Then 10x2 Strict Press. Started at 90 till round 5, then dropped to 75.

(Bar)Muscle ups w/ 20" box
Squat snatches 80# or 90#.
Failed on a couple bar mu on round of 7, plus a couple snatches. Got all mu in round 5, but failed 3 in row on snatches. Fun wod, but VERY sore.

Thur - Rest and Run - 4.3 miles at 9 min avg. Lungs were burning and HR was high, heated up pretty good.

Fri - Warmed up 2 miles on bike, then skill work on head/hand stands. Strength work= 5x5 Snatch, every 3 mins. Started with 95, but dropped to 90 in round 1-3. Then finished with 90# last 2 rounds! Form was feeling much better, plus got to wear Schu's Do-Wins!

Sat - 2 mile warm up ride WOD- 2 Rounds
100 Double Unders
50 Shoulder to Overhead 95# (90# second round)
25 TTB - 24:01

Sun - Headed to Castlewood for a test run. Pretty cold start, but soo much fun being back in the woods! Ended up doing 7 miles or so. Had to do some walking after 4 or 5 miles, left hip started to yelling at me. The hip pain forced me to walk more than I wanted to the last couple miles, going to be interesting doing 9 miles next weekend. Still sore on Monday!

Saturday, February 09, 2013

Feb = Month of Girls

Monday: 5x30 second handstand holds. Then 30# banded kb swings, 10x10 every min.
21 - 15 - 9
Deadlift 185#
HSPU - did 21 with ab mat, then added 10# plate.
10:35 - weak. Too much time resting on the hspu. Was able to do 10+11, then 8+7, then 5+4 on DL.


30 Clean and Jerks - 115#?

Then I ran 2 miles!

Wed - I ran 2 miles again!

Thur - WOD
20 d/u unbroken(can’t move on till all d/u done unbroken)
100ft bear crawl
40 KTE or sit ups
30 jumping air squats(jumping over bumper)

Fri - Pre-WOD
3 x 15 ( each arm ) Db or Kb arm rows with a 3 second tempo up and down .
20 x 3 butterfly sit ups or GHD sit-ups
AMRAP for 15 minutes of:
9 Deadlifts 155/115
12 HR push-ups
15 box jumps 24/20

Sat-Sun - worked the Battle for the Cup. Long days.

Saturday, February 02, 2013

Tues - 5000m row - 21:05?

Wed - thrusters and hand stand holds made the wall climbs horrible!

Wall climbs

Thur - rest

Fri - ran the obstacle course, then

Split jerks
EMOM 10 minutes 2 reps