Monday, July 28, 2014

Saturday Partner WOD

Metcon (Time)
Teams of 2 Complete:
3 Mile run in increments of 400 m
200 Abmat Situps in increments of 25 reps
100 Air Squats in increments of 10 reps

One partner works while the other rests......each person must do equal amount of work and reps.

Partnered with Tia. I rowed. We worked hard. I hate 1 handed typing.

Also, I need to learn to do an abmat situps correctly.

Partner WOD

I can see an early bed time in my future after tonight's partner WOD. 

500 row
12 burpees
21 box jumps ( steps to not jar the pin )

Partner 2 gets on the rower as soon as #1 is off. Each partner completes all 3 rounds. 

Blaha & I partnered up and he really pushed me through the last of the box steps.
This one drained me

Satan's Whiskers


Single Arm Bench Supported Dumbbell Row (4 x 10, Each Arm )


"Satan's Whiskers" (Time)
10 C2B
10 Front Squats
10 Burpees

Rx Plus (165/115)
Rx (135/95)

10 SA RR
10 Front Squats - 16 kb KB
10 Burpees

Whitney gave me a good push when my SA burpees started going to shit in round 2

Helen - Benchmark

Metcon - 7.28.14

"Helen" (Time)
3 RFT:
400m Run
21 KBS, 24/16kg
12 Pull ups


Back Squat (5 x 7, across)

The 1 arm, no running version of this was
2 min airdyne
21 SA KB snatch - 12kg
12 SA ring rows 

Another crossfit lady completed

I did the squats with a 16kg KB. 

Sunday, July 27, 2014


10 min warn up on the airdyne. 

Then 250 air squats


Took longer than I thought it would. Did yogability afterwards. Maybe I will be able to walk tomorrow. 

Tomorrow is Helen. I haven't done her yet. Ready to give it a shot. 

Saturday, July 26, 2014

25 min partner AMRAP

Another tough partner WOD today

25 min AMRAP

50 wall balls ( KB thruster for me)

40 KB swing 

30 Toes to bar ( to rig for me)

400m run (200 each) - I rowed

We switched every 5 reps to keep intensity up. It was tough but good.   

Enjoyed working out with Andy

Tuesday, July 22, 2014

Chipper WOD

Skill - Stone to Shoulder

Metcon - Chipper
50 wall balls
400m run
30 burpees to plate
200m row
10 stone to shoulder
200m row
30 burpees to plate
400 m run
50 wall balls
For the stone to shoulder I worked with a 20lb slam ball and followed the movements. 

My chipper was:
50 KB thrusters (8kg)
400m row
30 air squats - step up to plate
200m row
10 slamball to shoulder
200m row
30 air squats - step up ( I did 10 burpees but the 1 arm variety was too slow)
400 m row
50 KB thrusters


I hadn't planned on doing this chipper, so kudos to coach Sharp for pushing me towards it, as a modified chipper. Great workout. I wish I could have done the burpees, but those will come. 

I also warmed up and cooled down with 500m rows. Got my 1 arm PR at 2:03