Warm-Up on own...getting better for everyone...
Feed off each other at this time...saw Val doing burpees for warm-up and thought that is a good idea...I'll do some of those!
AMRAP in 6 Min:
20 Wall Ball (20#/14#)
40 D/U
Clean & Jerk Complex
3 Sets of 3 Position Clean & Jerk
1 High Hang (Pockets)
1 Hang (mid-thigh to knee)
1 Low Hang (below knee, but not touch ground)
Strength
7 x 3 Back Squat
Britt ~ 3 rnds+ 10 WB / 175#
Val ~ 3 rnds+ 2 WB / 135# / 155-155-155-155-155-165-175
Desi ~ 2 rnds+ ??D/U /
tb ~ 3 rnds+ 36 D/U / 185# / 225-235-245-255-265-275-285
What would life be if we had no courage to attempt ANYthing?
Thursday, September 12, 2013
Tuesday, September 10, 2013
Wait, we do 9 twice?!
What did he say?
- oh, we do it twice... nice. I was only going to do it once... good thing your heard him.
Wait, what are you doing for warm-up?
- oh, on our own.... okay. Want to warm up with me? What are you doing?
then
Donny.
21-15-9-9-15-21
Deadlift (155# / 225#)
Burpees
Skills.
10rnds of double unders (30) for time
scale as necessary
JB- 14:20-30ish you know, JB time
Des- 19:48 (140#) / 8:00 DU
Britt- 21:47 (205#)
Oz- 14:43 (155#)
Val- 14:46 / 6:30 (20)
tb- 17:17 / 5:57 (30)
Yoga tomorrow unless we get home late and I am tired... just saying.
- oh, we do it twice... nice. I was only going to do it once... good thing your heard him.
Wait, what are you doing for warm-up?
- oh, on our own.... okay. Want to warm up with me? What are you doing?
then
Donny.
21-15-9-9-15-21
Deadlift (155# / 225#)
Burpees
Skills.
10rnds of double unders (30) for time
scale as necessary
JB- 14:20-30ish you know, JB time
Des- 19:48 (140#) / 8:00 DU
Britt- 21:47 (205#)
Oz- 14:43 (155#)
Val- 14:46 / 6:30 (20)
tb- 17:17 / 5:57 (30)
Yoga tomorrow unless we get home late and I am tired... just saying.
Monday, September 9, 2013
Monday
Today was good...
Warm-up...On own
1..2..3..4...continue until you cannot (we used a 20 min cap)
Power Clean (205?155)
Muscle Ups (sub pull ups & Dips)
Snatch
5 x 1, across (@90%)
Oz ~ 7 Rnds (135# / no dips / Front Squat Work
Britt ~ 5rnds (175#) / 155#
Kate ~ 10 Rnds (90# & Purp band)
Desi ~ 5 Rnds (115#) Front Squat Work
Feidt ~ 9Rnds (185#)
tb ~ 7 Rnds (Rx) / 165#
Warm-up...On own
1..2..3..4...continue until you cannot (we used a 20 min cap)
Power Clean (205?155)
Muscle Ups (sub pull ups & Dips)
Snatch
5 x 1, across (@90%)
Oz ~ 7 Rnds (135# / no dips / Front Squat Work
Britt ~ 5rnds (175#) / 155#
Kate ~ 10 Rnds (90# & Purp band)
Desi ~ 5 Rnds (115#) Front Squat Work
Feidt ~ 9Rnds (185#)
tb ~ 7 Rnds (Rx) / 165#
Friday, September 6, 2013
PRACTICE?!?!
PRACTICE?!?!?
Volleyball is practicing in the AM...What is this world coming to????
Val is driving this JV team way to hard...isn't this about having fun!?!?
No wonder they come in at 6:00am...
So...
Warm-up on your own:
WOD- JAKE the SNAKE
10-9-8-7-6-5-4-3-2-1 ~ Jerk (185# / 135#)
2-4-6-8-10-12-14-16-18-20 ~ Pull Ups
SkillS
5x5 Overhead "Oly Pause" Squat
~ pause 3-5 sec. in "Rock Bottom" position
~ lighter & LOWER is better than heavier
Oz ~ 20:44 (100#)
Feidt ~ 26:40 (165#)
JB ~ Hurt his neck...went to heavy!!!
Maloney ~ 25:15 (85#)
Stan ~ 23:44 (95#)
tb ~ 25:10
Nobody got in Overhead Squats...
Volleyball is practicing in the AM...What is this world coming to????
Val is driving this JV team way to hard...isn't this about having fun!?!?
Look at this pick and you tell me?
No wonder they come in at 6:00am...
So...
Warm-up on your own:
WOD- JAKE the SNAKE
10-9-8-7-6-5-4-3-2-1 ~ Jerk (185# / 135#)
2-4-6-8-10-12-14-16-18-20 ~ Pull Ups
SkillS
5x5 Overhead "Oly Pause" Squat
~ pause 3-5 sec. in "Rock Bottom" position
~ lighter & LOWER is better than heavier
Oz ~ 20:44 (100#)
Feidt ~ 26:40 (165#)
JB ~ Hurt his neck...went to heavy!!!
Maloney ~ 25:15 (85#)
Stan ~ 23:44 (95#)
tb ~ 25:10
Nobody got in Overhead Squats...
Thursday, September 5, 2013
Waves. & thensome
Today>
W.U. on your own
which, is really interesting to watch us all do the things we do.. honestly, I have no idea how to warm-up
3 RFT
500m row
12 burpees
21 box jumps (gs)
Snatch Complex
5 Across
1 Pwr Snatch + 1 Hang Sqt Snatch + 1 Sqt Snatch + 1 OHS
make it a difficult weight but not one you will miss
Front Sqt
4x6 Across
Stan- 13:17
JB- 13:06
Oz- 13:19 (115#)
Britt- 12:28 (125#)
Desi- 14:16
Val- 12:16 / 90# / 115#
tb- 12:35 / 155# / 225#
You get to hear from me instead of tb on Thursdays.... I know, be excited.
I will be honest today- I am having a hard time with this... ecstatic would be a word to use for the appreciation I have with what I do. I love teaching & coaching.
It is different this week with being at a different level, but it is still working with kids.. and there is nothing better than that. It does help you realize though, where you think you 'fit'. I can be flexible, but I can't be alone for long and that is something that I am going to have to work a lot on this year... being alone and using that to my advantage.
When asking what I should do today: tb listed about 7 things I could do on my own... and all I thought was.. I just want to be in the classroom or team teaching so I could learn from a peer, or anything with some kind of social interaction and ability to learn from someone else.... Desi is good at occupying her time and being beyond productive on her own. JB and Britt... excellent at it. I need some help with this- not kidding!
Witter's statement yesterday: Val, What do you want? (what do you mean?) Why are you standing here and talking, are you that starved for adult interaction after 1 day? (yes!! YES I AM, so much so that I am standing by you and choosing you out of everyone else!) Well, that is your first mistake.
(Thanks Witt.) Don't worry I was there for 6 years, I know how you feel.
_ This is Going to be Great!
W.U. on your own
which, is really interesting to watch us all do the things we do.. honestly, I have no idea how to warm-up
3 RFT
500m row
12 burpees
21 box jumps (gs)
Snatch Complex
5 Across
1 Pwr Snatch + 1 Hang Sqt Snatch + 1 Sqt Snatch + 1 OHS
make it a difficult weight but not one you will miss
Front Sqt
4x6 Across
Stan- 13:17
JB- 13:06
Oz- 13:19 (115#)
Britt- 12:28 (125#)
Desi- 14:16
Val- 12:16 / 90# / 115#
tb- 12:35 / 155# / 225#
You get to hear from me instead of tb on Thursdays.... I know, be excited.
I will be honest today- I am having a hard time with this... ecstatic would be a word to use for the appreciation I have with what I do. I love teaching & coaching.
It is different this week with being at a different level, but it is still working with kids.. and there is nothing better than that. It does help you realize though, where you think you 'fit'. I can be flexible, but I can't be alone for long and that is something that I am going to have to work a lot on this year... being alone and using that to my advantage.
When asking what I should do today: tb listed about 7 things I could do on my own... and all I thought was.. I just want to be in the classroom or team teaching so I could learn from a peer, or anything with some kind of social interaction and ability to learn from someone else.... Desi is good at occupying her time and being beyond productive on her own. JB and Britt... excellent at it. I need some help with this- not kidding!
Witter's statement yesterday: Val, What do you want? (what do you mean?) Why are you standing here and talking, are you that starved for adult interaction after 1 day? (yes!! YES I AM, so much so that I am standing by you and choosing you out of everyone else!) Well, that is your first mistake.
(Thanks Witt.) Don't worry I was there for 6 years, I know how you feel.
_ This is Going to be Great!
Tuesday, September 3, 2013
BACK-2-SKOOL
Yup... First day back!!! Fun=Fun...
Video Submissions Again?!?!
Here we go folks... Another chance to compete...this time for free!!!
Garage Games World-Wide WOD
Use this code when entering: FREEwwwod2013
Lets go for a tune-up to see where you are at...
Put yourself out there for the World to see...
Lift with friends and people that will push you to your limits...
Nervous...sign-up for scaled division and relax!!!
Todays WOD:
Warm-up ~ on your own...work some skillz & places you want to improve
DO NOT avoid areas of warm-up b/c of the WOD...
Satans Whiskers
3 RFT:
10 C2B Pull Ups
10 Front Squats (165#/115#) we took from rack
10 Burpees
SKiLLS work
OTM for 12 Min:
odd = 10 Wall Balls
even = 40 D/U (if you cannot get 40 in a minute set another goal & achieve it)
Syd ~ 5:41
STAN ~ 7:05 (115#) / OTM complete
Des ~ 10:14 (95#) / OTM complete
Britt ~ 8:30 / OTM complete
El Tigre ~ 8:17 / OTM complete
tb ~ 7:01 / OTM complete
Video Submissions Again?!?!
Here we go folks... Another chance to compete...this time for free!!!
Garage Games World-Wide WOD
Use this code when entering: FREEwwwod2013
Lets go for a tune-up to see where you are at...
Put yourself out there for the World to see...
Lift with friends and people that will push you to your limits...
Nervous...sign-up for scaled division and relax!!!
Todays WOD:
Warm-up ~ on your own...work some skillz & places you want to improve
DO NOT avoid areas of warm-up b/c of the WOD...
Satans Whiskers
3 RFT:
10 C2B Pull Ups
10 Front Squats (165#/115#) we took from rack
10 Burpees
SKiLLS work
OTM for 12 Min:
odd = 10 Wall Balls
even = 40 D/U (if you cannot get 40 in a minute set another goal & achieve it)
Syd ~ 5:41
STAN ~ 7:05 (115#) / OTM complete
Des ~ 10:14 (95#) / OTM complete
Britt ~ 8:30 / OTM complete
El Tigre ~ 8:17 / OTM complete
tb ~ 7:01 / OTM complete
Wed. is Active Rest/Recovery/Mobility
Monday, September 2, 2013
HOTSHOTS 19
Today is Labor Day...
The workers day...
Lets REMEMBER those "workers" that sacrifice daily and some that have done so with their LIVES!
Saturday...Many in the Crossfit World performed "Hotshots 19":
A WOD dedicated to the 19 firefighters from Granite Mountain Hot Shot Crew that lost their lives in a fire in Yarnell, AZ.
Click HERE to donate to these families that lost people dear to them in a cause that was part of their "job"!
Those that serve and protect our ability to live safe, healthy lives deserve our respect and gratitude!
Military, Police, Fire, EMT, etc...These men & women put themselves in harm's way daily to keep our great country and way of life going!!!
HOTSHOTS 19
6 Rnds for Time:
30 Air Squats
19 Power Cleans (135#/95#)
7 Strict Pull Ups
400m Run
Ethan ~ 37:59
Val ~ 37:46 (10 kipping PU)
Britt ~ 44:48
Desi ~ 47:15
Feidt ~ 40:37
El Tigre ~ 40:01
tb ~ 38:58
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