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