Clean Thruster Pullups

WOD: ASRP in 12 Min or 5 Rounds
10 Cleans(95#)
10 Thrusters (95#)
10 Pullups

This one was really fun for me. The weight was light for me at first but as I got more and more fatigued I had to rely on better form which helped my clean. This was a good workout to show off all my improvements since I was last in Chico. All the trainers were impressed and offered me to workout with them during the day. Thanks Colin ad Huff!

Time: 11:02

Back to NorCal

Yesterday was my first WOD back at Crossfit NorCal. It was good to see the crowd from up here. First we worked on some Muscle Snatch mixing in some Back Squat between sets. Muscle Snatch's improved a lot and eventually the plan is to turn them into a full Snatch. Also, I feel my back squats improved because I found the "spot" where the bar rests comfortably.

WOD: Teams of 3

400m run with 20# med ball
100 box jumps
400m run with 20# med ball
100 burpees
100 cal row

This was an ass kicker for sure. Straz and Magaret on my team. Fun workout for my first one back

Time: 17 something

FRAN

Finally I am writing about fran, I had to wait to write about it so I wouldn't spoil the surprise. Huff gave me the option to do the "mysterious workout" on Thursda because it was my last day and I was the only one there in the morning. I was so pumped it was fran, i really wanted to do it because i have yet to do it yet. Thrusters 15-6 the first round, 5-5-5 the second round and 5-4 the last round. Pullups were unbroken the first round, 8-7 the second round and unbroken the third. Huff did a great job of coaching me and cheering me on. Great way to end my last workout at CRV for a while.

Time: 5:24

Push Jerks

WOD: Push Jerk 1-1-1-1-1

This was a good day because there were only two of us at the 5:30 class so I got a lot of much needed help with my Push Jerks from Colin. I feel like I know the movement better in my mind but I still am not executing it well.

135-150-160-165-175

Jason

WOD: 100 Squats

          5 Muscle Ups

          75 Squats

          10 Muscle Ups

          50 Squats

          15 Muscle Ups

          25 Squats

          20 Muscle Ups

This was a really fun one. In that one workout I did more Muscle Ups than I have done before in my entire life. 

Time: 15:09

Double Unders are Slow

WOD: As many Rounds as Possible in 20 min:

    10 Wall balls

    10 SDHP

     20 DU

This was a gasser for sure. I did all my Sumos unbroken and all but two of my wall balls (I was being a puss for rounds 5 and 6). My double unders are pretty bad but this workout forced me to do them. I felt I made a big improvement, but they got bad again at the end when the more fatigued I got. Lots more improvement to come.

7 Rounds + 10 wall balls+10 SDHP+16 DU

Back Squat and Other Fun

WOD: Back Squat 5-5-5-5-5 then

    Five Rounds for Time:

    4  HSPU

     8 Ring dips

     12 Pushups

Today was a good day for me. Previously my back squats were bad and was not able to load up the bar like I should have. Today I felt really good and my squats were way better. The second part of the WOD was pretty hard, it works all the same muscles so you really start to fatigue fast.

165- 175 -185 190-200 

7:58

"Quarter Gone Bad"

WOD: Five Rounds of:

            

     Thrusters (135#)

     Weighted Pullups (55#)

    Burpees

Do each exercise for 15 seconds then rest 45 seconds before going on to the next one. Score is the total number of reps for the five rounds. This workout was pretty difficult because the weight was heavy for me, weighted pullups gave me the most trouble.

Score: 80

Rest Day

I wish my masseuse looked like this!

Today was a rest day for both Luke and I so we went out to get a massage and loosen it all up. This was my first massage and it was defiantly an interesting experience. My masseuse comes in the room and I have never had to keep myself from laughing so hard in my life. First of all, it was some old GUY, fully prepared with a lotion holster on his belt...oh god! But he did a good job and I feel really good now, hopefully this will help some with my flexibility.

Front Squats

WOD: Front Squats 1-1-1-1-1-1-1

These are one of my goats but after today I feel a lot more confident in my front squats and feel I have made a big improvement in them. I still don't quite have the flexibility to do the overhead squat correctly but I'm working on it.

135-165-175-185-195-200(PR)-210(F)

"Kelly"

Last nights meal...compliments of Norcalsc.com

WOD: "Kelly"

5 Rounds for Time:
400m Run
30 Box Jumps (24")
30 Wallballs (20#)

Wow this was another fun one. Luke and I worked out together today which is always fun. He kicked my ass but keeping on his tail defiantly made me push harder.

Time: 24:33

Pullups and Burpees Equal Pain

HANDS POST WORKOUT

WOD:

10 Rounds for Time:
12 Pullups
12 Burpees

This workout was super tough. I did the first 4 or 5 rounds unbroken then started to break up the Burpees. Round 5 or 6 I started to break up the Pullups. Oh and I shredded up my hands....need to start building up those callouses!

Time: 16:32

Thrusters and Double Unders

LACING IT UP TIGHT BEFORE THE RUNNING OF THE BULLS

WOD:

 10 Thrusters (115 pounds)

50 DU

8 Thrusters

40 DU

6 Thrusters

30 DU

4 Thrusters 

20 DU

2 Thrusters

10 DU

Wow this was a good one. Rx'd weight was 135 but that was a little too heavy for me. Also, my DU's are not very good so I did singles times 3. I used my new jumprope I got for Christmas and it worked really well. I cut it to a shorter length before the WOD and thought I might have cut it a little too short...oops. But it worked  good once I got used to it. Now I just need to get my DU down!

TIME: 9:12

Rest Day

Did not workout today. It feels good to take a day off cause I'm super sore from the past WODs and I've been working lately (I'm  a manuel tractor). Tonight I ate dinner at Luke and Katie's house. I've been doing Paleo lately and I feel good. Check out our dinner tonight... Eggplant topped with a piece of chicken with a side of squash, zucchini and carrots.

Found My Goat

THIS GUY IS THE MAN NOT ONLY CAUSE OF THE STACHE BUT HIS SOLID SQUAT. I WANT TO BE LIKE HIM!

WOD 3 Rounds for Time:

15 SDHP (95 pounds)
200m Run
15 Overhead Squats (95 pounds) I subbed front squats instead cause overheads suck bad
200m Run

Time: 13:56

I seriously need to work on my flexibility and my squats. These are two of my goats!

Shoulder Press and Sprints

WOD Shoulder Press 3-3-3-3-3 followed by 2 x 800M run.

125-125-125-125-130

1ST Run 2:28 2ND Run 2:27

Luke and I had a solid little race between us on the last run. He passed me then I passed him and then we duked it out the last 50m and tied with the same time. Good fun!


Playing With Muscle-ups from Colin Jenkins on Vimeo.

Tabata

Today we did Tabata intervals of Pullups, Pushups, Situps and Squats in that order. There is only 10 seconds rest between each exercise. Each rep counts as one point.

Pullups 78
Pushups 86
Situps 102
Squats 128
Total 394

Tomorrow I am starting a strict Paleo diet. Put my food log on the blog then.

Team WOD

Teams of Three
AMRAP in 20 minutes of:
1oom Car Push
Driver does 7 burpees
100m Car Push
Switch drivers at the end of each round

14 Rounds with Luke and Mine Man!