cfwo #28

Warm Up:
Dislocates
Good Mornings
Sumo Deadlift High Pull
10 Slam Ball
10 Ring Dips
5 Rope Climbs


WOD:Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

I did this how many times?...I can't remember, crap!

cfwo #27 - DT - bootie & back

Warm Up:
Hang Power Clean
Push Jerk
Samson Stretch
50 Double Unders


WOD:“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


17:35, only 55 lbs...(there was a girl in my class doing the women's Rx of 105 lbs, unreal huh?)

It's crazy to think that until this summer I had never even used a barbell (is that what they're called??) Anyway lately some of the trainers have been saying that I have good form?! Like they seem impressed, so crazy but its motivating. Today was hard as hell so I needed the motivation.

cfwo #26

Warm Up:
Overhead Squat
Burgener Warm Up/Squat Snatch
Handstands
20 Walking Lunges

WOD:“Jeremy”
21-15-9
Overhead Squats with 95 pounds (women use 65 pounds...I used 35 lbs)
Burpees

This took me 12 minutes.

cfwo #25 - filthy fifty

Warm Up:
Strict Press
Air Squat
Kettlebell review
Samson Stretch

WOD:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

took me around 35 minutes, I think

cfwo #24

Warm Up:
Burgener Warm Up
Snatch Balance
20 Walking Lunges
Handstands/Handstand Push Ups

WOD:
21 Power Snatch with 95 pounds (women use 65 pounds)
200 meter sprint
15 Power Snatch
200 meter sprint
9 Power Snatch
200 meter sprint
Every rep from the ground.

I really suck at this

cfwo #23 - Nancy

Warm Up:
Dislocates
Burgener Warm Up
15 Walking Lunges
20 Hollow Rocks

WOD:
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (don't remember my weight)

cfwo #22

Warm Up:
Dislocates
Thruster
Air Squat

WOD:
Thruster 1-1-1-1-1-1-1 reps

55 lbs

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.