CFWO #21 - Fran

Warm Up:
Dislocates
Good Mornings
Thruster
Sumo Deadlift High Pull
20 Sit Ups
Quad Stretch

WOD:
“Fran”21-15-9
Thrusters with 95 pounds (65 pounds for women) I used 45 lbs
Pull Ups (maybe a little too easy with the purple band, Jen used red today, maybe I'll try red next time....oh ya and I need new gloves.)

cfwo #20

Warm Up:
Front Squat
25 Double Unders (every other)
20 Knees to Elbows (hurts my hands)
Handstands (skipped and went straight to WOD)

WOD:
21-18-15-12-9-6-3 rep (I started at 15)
rounds of:
185 pound Front squat (women use 115)....I squatted 75 lbs which I thought was amazing until I saw the prescribed weight.
GHD Sit-up (setting 9)

16 minutes for WOD which was really, really intense if it wasn't for Tom I don't think I could have stood up after some of those squats. My ass hurts soooo bad right now....came home and ran about 2 miles in 15 minutes

cfwo #18 &19

18.
Warm Up:
Dislocates
Push Jerk
Hand stand practice
20 GHD Sit Ups

WOD:
“JT”
21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups

This was AWFUL. I can't remember my time since it was last week, but I think it was pretty bad. My triceps hurt for a week....couldn't even tuck my hair behind my ears.

19. Warm Up:
Squat Clean progression
25 Hollow Rocks
Rope Climbs

WOD:
“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps (women 65 pounds) (I used maybe 45 lbs can't remember)
30 Pull-ups (was it the purple band? I can never remember)
Run 800 meters

this took me around 40 minutes....it took some serious mental endurance.

CFWO #17

Warm Up:
Power Clean review
Push Jerk review
25 Double Unders
20 Ring Dips

WOD: “9/11″
9 Rounds for time:
11 Burpees
11 Clean and Jerk with 95 pounds (women 65 pounds) – every rep from the floor
11 Kettlebell Swings with 55 pounds (women 35 pounds)
11 Knees to Elbows

I haven't been to class for a full week since I have been living at work. So, if you can imagine today's workout was really, really hard for me. I wanted to die during the first round. We usually start WOD about 6:20 AM and I worked out until I had to leave to work at 7:10 AM and got in 6 rounds plus some extra practice for the clean and jerk. The power clean has been my nemesis since I started so you can imagine my surprise when the trainer was complimenting me on my form, I was like, REALLY?!

CFWO #16

Warm Up:
Deadlift
400 meter jog
Samson Stretch

WOD:
5 Rounds for time:

Sprint 100 meters
50 Air Squats
Sprint 100 meters
50 24″ Box Jumps (women 20″ Box Jumps)

Today was the first time that I did the full workout. 5 full rounds (I felt like I wanted to die after 1) took me 39 minutes.

CFWO #15

Warm Up:
Shoulder press
Air Squat
20 Push Ups
20 Knees to Elbows

WOD:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground. Women use 12 pounds. (I used 6 pounds, we are still scaling everything down for my utter lack of strength and agility...this is also why I started at the 35 rep section, then 20, then 10...It only took me 12 minutes....I can definitely the full reps next time)

CFWO #14

Warm Up:
Front Squat and Thruster
20 Back Extensions
25 Double Unders

WOD:
As many rounds in 20 minutes of:
10 Pistols (5 each leg)
20 Sumo Deadlift High Pull with 95 pounds (women 65 pounds...I did 35 L.B.'s)
30 Sit ups

(If you are unable to do pistols do 50 regular air squats per round....what the hell is a pistol?)

I only got in 3.5 rounds of these it was soooooooo hard.

CFWO #13 (Nasty Girls)

Warm Up:
Clean review
Sumo Deadlift High Pull technique
15 Push Ups
15 GHD Sit Ups
Samson Stretch

WOD:
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps (Women 95 pounds...I used 45 lbs)
If you cannot do muscle ups, do 28 pull ups and 28 dips per round (I did this)

I made up for yesterday's crap workout which was good and I ripped my hands up which was bad.

CFWO #12

Warm Up:
Air Squat technique
Deadlift technique
10 Ring Dips
Handstand practice

WOD:
lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Today's workout shouldn't have been bad....but I was out of my element for sure. I was slow at everything....and struggling to grasp the kipping pull-up. It is the biggest mind game. I was getting so frustrated that I was forgetting to count. Tom even let me do less everyone else started at 21 reps. I think in the end it took me 18 minutes??? But that really seems wrong I want to go back and do it right...until next time.

CFWO #11

Warm Up:
Squat Clean review
Squat Snatch and Snatch Balance
10 Turkish Get Ups
20 Back Extensions

WOD:Complete as many rounds as possible in 20 minutes of:
115-pound Hang squat clean, 15 reps
12 Ring dips
21 Sit-ups

I am super-sore EVERYWHERE! Cleans are killer. Especially when the trainer is eyeing you the whole time. The technique seems impossible...I feel like I am doing it right but Tom looks at me and says pretty good but do it again and make sure you...do this...do that...look forward....don't do that. Talk about frustration. But I think I am getting better :)

CFWO #10

Warm Up:
Overhead Squat technique (ouch)
Burgener Warm Up/Squat Snatch (double ouch)

WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I did 15 rounds!

CFWO #9

Holy Fierce Headache! I have had an awful headache ALL DAY LONG....I wholeheartedly blame the inverted burpees.

Warm Up:
Push Jerk technique
500 meter row
20 Walking Lunges
1 minute plank hold

WOD:
Complete 2 rounds of the following for time:
40 Inverted Burpees
30 24″ Burpee Box Jumps (women 20″)
20 Ring Dips
10 Turkish Get Ups with 30 pounds (women 15 pounds...I used 7.5) – 5 each arm
800 meter run
3 Rope Climbs (9 pull-ups rather)

2 rounds of this took me 42:01

CFWO #8

Warm Up:
Clean progression
10 Inverted burpees
10 Ring Dips
1 Rope Climb

WOD:
Five rounds for max reps of:
115 pound Hang Power Cleans (women 75 pounds...I did 35 lbs)
Pull-ups

Post reps for both exercises in all rounds.
Total: Power Cleans = 28, Pull-ups = 59

Pretty terrible, but hey I just started working out after a year out of commission. It's funny because I have been catching on to most things but the power clean is definitely not my cup of tea. I have been practicing everywhere for the past two days, in my cube, in the bathroom, in front of the mirror, in front of Tanner (trying to get tips) and the best is when the broom stick comes out for a prop. I still suck but I will get it eventually.

CFWO #6 & #7

#6
Warm Up:
Thruster technique
Sumo Deadlift High Pull technique
20 Ring Push Ups (I did 10)
20 Knees to Elbows

WOD:
5 Rounds for time:

25 Kettlebell Swings, 55 pounds (35 pounds for women) (I used 25 lbs & 8 lbs, complete wuss)
50 Double Unders

Sub 150 singles per round if unable to do double unders. (w/a double under every 5th time)

My time was 24:24

#7
Warm Up:
Deadlift technique
20 Back Extensions
20 Hollow Rock

WOD:
Deadlift 1-1-1-1-1-1-1 reps (weight = 75 lbs)

CFWO #5

After last week's mishap I had no idea when I would be going back to class. But I am paying for this and I didn't want to have to explain to the trainer why I hadn't been to class. So, I got up the courage to go back. I was wearing tube socks on my arms to help with the swelling as I was driving to class. So ridiculous I know. Good news is that today's workout was pretty low-key.

Warm Up:
Air Squats
Overhead Squats with PVC
20 Ab Wheel Push Ups (I did 10...shhh don't tell)
1 Rope Climb (or 1 rope "hang")

WOD:
Overhead Squat 5-5-5-5-5 reps. (15 lb bar with 2 10's = 35 lbs)

Now this was hard but invigorating...I don't know why I liked this so much. I think it was because when I put the bar on my shoulder, I was thinking, "ya right! I cannot do this!" Then the trainer came over and showed me how to squat and then just use the momentum to get the bar going...and I did it!!!! Oh how I love to succeed!

August 2009

cfwo intermission

I got home from a long day of work and play on Friday night and started to undress to put on my pj's...and I caught a glance of myself in the mirror...my arms were ENORMOUS. Apparently under the sleeves of my tiny pink sweater my upper arms had been growing exponentially. I could not stop staring at and examining them and I was suddenly wishing Tanner hadn't stopped off at the store. When Tyler and Tanner did get home I ran down the stairs to show them. Tyler thought I was allergic to bees and had been stung by them continuously. Nope not the case Tyler, I just had a case of the swolls. None of us had ever seen anything like it. I felt so nasty and I was in so much pain. The swelling is slowly going down but its two days later and I am still covering up in sweaters that I am having a difficult time stretching over my massive, creepy arms. Pull ups are definitely not my friend after this turn of events.

CFWO #4

This morning my alarm goes off at 5:15 and my sleep self spent five minutes debating whether or not I was too sore to make it to class. I finally decided to test it out so I fell out of bed and whipped out some push-ups on the ground. It was okay going down, now coming up....aargh....my arms would not fully extend. I have been walking around like a guy with too much muscle mass that he can't rest his arms normally at his side after Wednesday's lovely workout. I told myself I was a big wuss and got ready and went to class.

Warmup:
1 mile run
20 Air Squats
20 Turkish Get-ups (was supposed to be 10, whoops)
Rope Climbs (This was a sight to see....................)

Workout:
100 “Slurpees” with 8lb ball - a Matt Warner creation (I wanted to kill myself after 50)

Workout #3

warm up
squat and pull bar to under chin
25 push ups
25 sit ups

workout
60 dips
60 pull ups

Man I'm sore! I cannot even straighten my arms....I feel like a body builder when I walk around.

Crossfit Workout #2

Today was a group circuit that took place outside. The workout was pretty tough anyway and adding the element of heat and sun to the mix was pretty excruciating. We were partnered up and the torture began. My partner was a freaking monster (in a good way of course), my guess is she could probably pick me up and chuck me across the room with ease.

Warm-up
400 meter run
Air Squats

Each Exercise for 1 minute
Repeat 2 times

1. Flip a giant tire, Jump in Jump out
2. Man-Eater (Hold 15 lbs weights, 1 push up, left row, right row, jump to squat, extend weights overhead, left lunge, right lunge)
3. Jumping Squats (15 lb bar on shoulders)
4. Walk/Sprint (15-20 lb dumbells in hands)
5. Ball jump out (squat over ball then extend legs behind you)

I told my partner that I didn't think I could make it through the third set but I some how mustered the endurance. My score was 117.