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!
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
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.
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.
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.
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.
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.
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.
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.
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!
LACING IT UP TIGHT BEFORE THE RUNNING OF THE BULLS
10 Thrusters (115 pounds)
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!
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.