W.U. - just do it.
Chip Away (115#/80#)
30 Thrusters
30 Pull Ups
30 Power Cleans
30 Burpees
30 Jerks
30 Box Jumps 24/20
5x5 Sqt Snatch @ 60% OTM
7x4 Back Sqt (across)
red- 29:11
OZ- 24:38 Rx!
Stan- 17:15 (85#)
Kent- 31:55 (95#)
Urbs- 35:51 (95#)
Des- 19:51 (65#)
Val- 15:58 / 65# / 155# last 3 sets
tb- 17:14 / 115# /
Lets talk about OZ: FINALLY! - YES!
That is what we say when we arrive at the part of our journey that has allowed us to take the next step and be confident in getting through a workout- Rx'd. Way to go Oz!
I'm sure a lot of us remember our first Rx'd workout... or maybe we don't remember the exact workout but the feeling afterwards for sure: Accomplishment, Excitement, all you want to do is run around like a crazy person high-fiving everyone, only your body just can't pick you up off the floor so you sit/lay there and visualize it, ending your debacle with a fist pumping Hell-Yeah while everyone is congratulating you! (visualize it in slow motion- pretty awesome!)
Lets reflect:
Who can remember their first Rx'd wod... OR even the wod that you sat down and went- I can't believe I finished. Lay it out in the comments if you like >
Congrats OZ- Keep up the hard work Urbs & Kent!
What would life be if we had no courage to attempt ANYthing?
Thursday, October 10, 2013
Tuesday, October 8, 2013
TTB Tuesday...
Warm-Up...ok...
21-15-9 of each for Time:
TTB
Box Jump (24/20...games standard)
Deadlift (225#/155#)
sKILLs
5 x 5 ~ Sotts Press
Don't lose points of performance of the squat (weight in heels, knees track toes, depth and maintaining a lumbar curve). If you lose any of these P.O.P. you have gone too heavy.
Red ~ 10:11 (95#) /
JB ~ 11:15 / 95# Sotts
Oz ~ ripped hands & ran
Urbs ~ 14:04 / 85# Sotts
Britt ~ 11:44 / 75# Sotts
Des ~ 9:41 (135#) / Roller work
Val ~ 7:58 / 45# Sotts
tb ~ 8:11 / 45-65-75-85-95# Sotts
Great "PUSH" today by Val!!! We were even with each other the entire way thru... I thought I had passed her by the end of 15 DL, but my breathing of the oxygen got in the way... I hopped up on the bar for 9 TTB, came off with 9 straight...thinking I had a slight advantage, I took a few breaths in hopes of getting 9 Box jumps in a row (actually jumping, not step ups), I began...got 4 Jumps in & had to start jump ups & step downs due to breathing. That is when it happend...Val motored thru the Box Jumps and straight into 9 DL...BAM!!! FINISHED!!! I was still moving over to Deadlift...got 9 in a row and finished 13 Seconds behind her!!!
I have a little message for Box Jumps....YOU SUCK!!!!
21-15-9 of each for Time:
TTB
Box Jump (24/20...games standard)
Deadlift (225#/155#)
sKILLs
5 x 5 ~ Sotts Press
Don't lose points of performance of the squat (weight in heels, knees track toes, depth and maintaining a lumbar curve). If you lose any of these P.O.P. you have gone too heavy.
Red ~ 10:11 (95#) /
JB ~ 11:15 / 95# Sotts
Oz ~ ripped hands & ran
Urbs ~ 14:04 / 85# Sotts
Britt ~ 11:44 / 75# Sotts
Des ~ 9:41 (135#) / Roller work
Val ~ 7:58 / 45# Sotts
tb ~ 8:11 / 45-65-75-85-95# Sotts
Great "PUSH" today by Val!!! We were even with each other the entire way thru... I thought I had passed her by the end of 15 DL, but my breathing of the oxygen got in the way... I hopped up on the bar for 9 TTB, came off with 9 straight...thinking I had a slight advantage, I took a few breaths in hopes of getting 9 Box jumps in a row (actually jumping, not step ups), I began...got 4 Jumps in & had to start jump ups & step downs due to breathing. That is when it happend...Val motored thru the Box Jumps and straight into 9 DL...BAM!!! FINISHED!!! I was still moving over to Deadlift...got 9 in a row and finished 13 Seconds behind her!!!
I have a little message for Box Jumps....YOU SUCK!!!!
Monday, October 7, 2013
NASTY Girls
Oldie but a goodie!!!
One of the original WOD's that Coach had on video...inspiring!
I screwed up and we did Power Cleans rather than HANG Power Cleans...oops!
Nasty Girls
3 Rnd for Time:
50 Air Squats
7 Muscle Ups (sub = 15 Pull Ups/15 Dips)
10 Power Cleans (135/95)
Snatch Work
1 Snatch OTM x 10
(70-75% 1RM)
Oz ~ 12:42 (2-3 rnds w/ pull ups only)
Urbs ~ 24:40 (1@135 & 2&3@95) / 5 x 45# Berg. W.U.
Feidt ~ 13:40 /
Bert ~ ??? / 145-155#
redd ~ 19:16
Britt ~ 11:32 / 135#-145#
Des ~ 19:40 (green for Dips / Kip Pull Ups)
tb ~ 11:26 / 145-155#
One of the original WOD's that Coach had on video...inspiring!
Nicole Carroll, Eva T & Annie Sakamoto
I screwed up and we did Power Cleans rather than HANG Power Cleans...oops!
Nasty Girls
3 Rnd for Time:
50 Air Squats
7 Muscle Ups (sub = 15 Pull Ups/15 Dips)
10 Power Cleans (135/95)
Snatch Work
1 Snatch OTM x 10
(70-75% 1RM)
Oz ~ 12:42 (2-3 rnds w/ pull ups only)
Urbs ~ 24:40 (1@135 & 2&3@95) / 5 x 45# Berg. W.U.
Feidt ~ 13:40 /
Bert ~ ??? / 145-155#
redd ~ 19:16
Britt ~ 11:32 / 135#-145#
Des ~ 19:40 (green for Dips / Kip Pull Ups)
tb ~ 11:26 / 145-155#
Friday, October 4, 2013
Feels like Track
Great job today everyone!!!
Warm-Up ~ Jog to track... (JB ran a mile)
Speedster
7 x 400m Run (begin running every 3 Min)
Keep track of times...
Gymnastics
OTM x 5min
20 Sec. Handstand Hold on a Wall
~ Work Form...be pretty...get "hollow"
~ Straight arms (lockout)...active shoulders
JB ~ 1:15 - 1:26 range (averaged about a 1:24)
Britt ~ 1:14 (last one) - 1:21 (was hitting 1:20-21 consistently!!!)
Kent ~ 1:50-2:00 times...great effort...Excellent 1st Week!!!
Des ~ 1:30-1:41
tb ~ 1:26-1:38 (2nd to last) (ave. about a 1:31)
Make-Up Work ~ TABATA Something Else (from yesterday):
Val (thursday afternoon...ALONE) ~ 46-54-97-115 (312)
Tough battle between these two this AM...
Maloney ~ 48-73-68-143 (332)
Feidt (Gimpy) ~ 55-69-82-126 (333)
Warm-Up ~ Jog to track... (JB ran a mile)
Speedster
7 x 400m Run (begin running every 3 Min)
Keep track of times...
Gymnastics
OTM x 5min
20 Sec. Handstand Hold on a Wall
~ Work Form...be pretty...get "hollow"
~ Straight arms (lockout)...active shoulders
JB ~ 1:15 - 1:26 range (averaged about a 1:24)
Britt ~ 1:14 (last one) - 1:21 (was hitting 1:20-21 consistently!!!)
Kent ~ 1:50-2:00 times...great effort...Excellent 1st Week!!!
Des ~ 1:30-1:41
tb ~ 1:26-1:38 (2nd to last) (ave. about a 1:31)
Make-Up Work ~ TABATA Something Else (from yesterday):
Val (thursday afternoon...ALONE) ~ 46-54-97-115 (312)
Tough battle between these two this AM...
Maloney ~ 48-73-68-143 (332)
Feidt (Gimpy) ~ 55-69-82-126 (333)
Thursday, October 3, 2013
Kickin' it Old Skool
This one seems like it was pulled out of an old time HOPPER!!!
After a nice REST / RECOVERY day...
Here we go...
Tabata Something Else
Pull Ups
Push Ups
Sit Ups
Air Squats
(max reps in 20sec w/ 10sec Rest...for 8 rnds)
Perform 8 rnds of the exercise before moving to next exercise...
Keep a total of each...then TOTAL reps for the session
Snatch Skillz
5 x 5 Squat Snatch, Touch-n-Go, OTM (60% 1RM)
Strength
4 x 7 High Bar Back Squat, across (meaning get to a wt. and stay there for 4 rnds)
Britt ~ 47-61-71-143 (322) / 100# Snatch / XX
Des ~ 32-45-83-92 (252) /
Urbs ~ 18-34-48-67 (167) / Burgener WU / 135#
Kent ~ 20-35-56-89 (200) / BWU / 135#
tb ~ 72-80-96-121 (369) / 115# Snatch / 225# HBBS
Val ~ 46-54-97-115 / - / 165# HBBS
"I have not been this sore since college" ~ Kent Anderson
We have all said this when we just started crossfit... Now it was time to introduce the newbies to TABATA... Wait till you wake up tomorrow!!!
After a nice REST / RECOVERY day...
Here we go...
Tabata Something Else
Pull Ups
Push Ups
Sit Ups
Air Squats
(max reps in 20sec w/ 10sec Rest...for 8 rnds)
Perform 8 rnds of the exercise before moving to next exercise...
Keep a total of each...then TOTAL reps for the session
Snatch Skillz
5 x 5 Squat Snatch, Touch-n-Go, OTM (60% 1RM)
Strength
4 x 7 High Bar Back Squat, across (meaning get to a wt. and stay there for 4 rnds)
Britt ~ 47-61-71-143 (322) / 100# Snatch / XX
Des ~ 32-45-83-92 (252) /
Urbs ~ 18-34-48-67 (167) / Burgener WU / 135#
Kent ~ 20-35-56-89 (200) / BWU / 135#
tb ~ 72-80-96-121 (369) / 115# Snatch / 225# HBBS
Val ~ 46-54-97-115 / - / 165# HBBS
"I have not been this sore since college" ~ Kent Anderson
We have all said this when we just started crossfit... Now it was time to introduce the newbies to TABATA... Wait till you wake up tomorrow!!!
Tuesday, October 1, 2013
Back for More...
Urbs & Kent showed up for some more!!!
Even after yesterday's WOD, they were here bright and early!
Accountability, commitment to a group effort and dedication...these things keep many of us coming back and even after a miss or two...WE can count on the group still being there when we return...
Pushing us to be better...
Counting on us to push them as well...
Getting better every day!!!
Warm-up Run...Stretch...mobility...
5 Attempts @ Standing Broad Jump
(Kent=7'4" / Urbs=7' / Val & Des = 7' / Britt=7'9" / Oz=7'9" / tb=7'6")
3 RFT ~
500m Row
12 Burpees
21 Box Jumps (24/20)
OTM x 8min
10 TTB + 20 D/U
beginner ~ K2E w/o D/U
scale as needed...push yourself
JB ~ no clock...just started
Kent ~ 12:30 (clock started after 1st Rnd / KB Row) / 4-6 K2E
Urbs ~ 17:53 (clock started after 1st Rnd / KB Row)
Val ~ 12:42 (KB Row) / OTM w/ 10...then 8...then 6's)
Desi ~ ??? / OTM w/ ??
Oz ~ 13:02
Britt ~ 12:32 / stretch
tb ~ 12:50 / completed OTM
Even after yesterday's WOD, they were here bright and early!
Accountability, commitment to a group effort and dedication...these things keep many of us coming back and even after a miss or two...WE can count on the group still being there when we return...
Pushing us to be better...
Counting on us to push them as well...
Getting better every day!!!
Warm-up Run...Stretch...mobility...
5 Attempts @ Standing Broad Jump
(Kent=7'4" / Urbs=7' / Val & Des = 7' / Britt=7'9" / Oz=7'9" / tb=7'6")
3 RFT ~
500m Row
12 Burpees
21 Box Jumps (24/20)
OTM x 8min
10 TTB + 20 D/U
beginner ~ K2E w/o D/U
scale as needed...push yourself
JB ~ no clock...just started
Kent ~ 12:30 (clock started after 1st Rnd / KB Row) / 4-6 K2E
Urbs ~ 17:53 (clock started after 1st Rnd / KB Row)
Val ~ 12:42 (KB Row) / OTM w/ 10...then 8...then 6's)
Desi ~ ??? / OTM w/ ??
Oz ~ 13:02
Britt ~ 12:32 / stretch
tb ~ 12:50 / completed OTM
Monday, September 30, 2013
Newbies
It was awesome having a couple of newcomers to the group this AM!!!
Urbs & Anderson were in the mix...
I know it can be hecktic, but the best way to get into this is just to start!
These guys did and followed along well...
Urbs may be a mini-Bertagnoli... He began before everyone else
Warm-Up on your own... (all did an 800m run)
METALHEAD
10-8-6-4-2
Squat Snatch (115#/80#)
50 D/U b/t rounds and to finish
3 Sets of:
Squat Clean & Jerk (get heavy, work form)
Perform a Sqt Clean (hold bottom for 3 sec.) then perform the Jerk
Urbs ~ 27:30 (150 singles/75#)
Anderson ~ 13:30 (75#/singles??)
El Tigre ~ 8:28 /
Oz ~ 8:38 95#/100 singles)
Feidt ~ 15:40 (broke the jump rope during WOD)
Kate ~ 15:00 (65#/200 singles)
Britt ~ 14:30 (Rx)
STAN ~ 12:55 (75#/singles??)
Val ~ 10:30 (115# Sqt Clean) / 115-125-135
tb ~ 8:26 / 185-185-205
Urbs & Anderson were in the mix...
I know it can be hecktic, but the best way to get into this is just to start!
These guys did and followed along well...
Urbs may be a mini-Bertagnoli... He began before everyone else
Warm-Up on your own... (all did an 800m run)
METALHEAD
10-8-6-4-2
Squat Snatch (115#/80#)
50 D/U b/t rounds and to finish
3 Sets of:
Squat Clean & Jerk (get heavy, work form)
Perform a Sqt Clean (hold bottom for 3 sec.) then perform the Jerk
Urbs ~ 27:30 (150 singles/75#)
Anderson ~ 13:30 (75#/singles??)
El Tigre ~ 8:28 /
Oz ~ 8:38 95#/100 singles)
Feidt ~ 15:40 (broke the jump rope during WOD)
Kate ~ 15:00 (65#/200 singles)
Britt ~ 14:30 (Rx)
STAN ~ 12:55 (75#/singles??)
Val ~ 10:30 (115# Sqt Clean) / 115-125-135
tb ~ 8:26 / 185-185-205
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