m71- run "5k"

I ran and Jonah rode his bike. The route I chose is probably about 3 miles but I only ran did about 2.5 because Jonah got a flat tire. I felt good and my knee felt good. The following is just a reminder for me:...I ran from the crossroads back to 299 in 26:51...had to wait for traffic on 299 and helped Jonah up a few hills.

Jen's WOD for Oct.21st

Ten rounds for time of: 12 Burpees 12 Pull-ups.

I only did three rounds. Yeah, I know...only three.

Jen's WOD for Oct. 2oth

Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps.

I did 4 rounds in 20 mins. I was in slow motion that day. I used 45lbs for every exercise.

Jen's WOD...Cindy

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

I completed 6 rounds in 20 mins.

Jen's WOD for Oct.17th

Snatch 1-1-1-1-1-1-1 reps

I had a really hard time with this lift. It felt so unnatural...this is a hard lift!
I only practiced with the 15lb bar.

Jen's WOD for Oct.15th

For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups.

I cut this work out in half and did regular sit-ups.

45lbs. 6/25, 65lbs. 4/20, 65lbs. 3/15, 65lbs. 2/10, 65lbs. 1/5.

Jen's WOD for Oct. 14th

Deadlift 3-3-3-3-3 reps.
I'm REALLY stoked on this one. A few weeks ago I maxed at 85lb. deadlifts....this time I maxed at 115 lbs. That's a big gain for me!

45lbs, 65lbs, 85lbs, 105lbs, and 115lbs.

Jen's WOD for Oct.13th

I haven't been posting my work outs...so I'm going to catch up with the ones I can remember.
Seven rounds for time of: 75 pound Shoulder Press, 21 reps and 21 Back extensions.
I started with the Crossfit warm up. Then...R#1 15 lbs, 21 supermans, R#2 25 lbs, and 21 supermans, R#3 25 lbs, and 21 supermans, R#4 25lbs, 21 supermans, R#5 25 lbs, 21 supermans, R#6 45 lbs, 21 supermans, and R#7 45 lbs, and 21 supermans.

m70- burpees and pull ups

WOD: 10 rounds of 12 burpees and 12 pull ups for time. I only did 8 rounds in 25:19. I only stopped because it felt like I was getting too much post surgery pressure in my gums. Don't get me wrong I was also dying a bit after each set of burpees...it felt like I've been lying around eating kinda poorly for a week today. I did my best though and pushed it as hard as I could, had a good time, and am feeling real good. Already looking forward to whatever tomorrows workout brings:)

m69- thrusters, hang power cleans, and sumo deadlift high pulls

Today is my first day back from dental surgery. I haven't worked out since this last Monday. Surgery went well. I still have like 5 stitches in my mouth but the Doc said I can workout as of today. Did today's WOD: Complete as many rounds as possible 20 minutes of:95 pound Thruster, 5 reps95 pound Hang Powercleans, 7 reps95 pound Sumo Deadlift High-pull, 10 reps. I got a good workout but didn't kill myself...I'm easing back into it this week. I only completed 3 rounds and got to 5 reps of HangPowercleans at 20 minutes. I did the prescribed weight and reps so feeling pretty good...it's great to be able to workout again.

m68- shoulder presses, supermans

Sunday- off.
Monday- Seven rounds for time of:75 pound Shoulder Press, 21 reps21 Back extensions. I subbed supermans for back extensions. I did all 7 rounds but scaled it down to the following weight: 45#, 45, 45, 65, 70, 70, 70. I just realized today that the recommended weight was 75# not 70. Darn it. I was just thinking I could've done "the recommended" weight sooner into my sets too. Oh well, next time. I got done working out at about 1000 and had to go in for scheduled dental surgery at 1130. I wasn't going to even workout but am so hooked on it and love it that I did anyway. I can't workout again until this upcoming Monday...but I knew this was coming and so am ok with it. Just resting, watching movies, etc. This will be the longest break I've taken in a LONG time so I think in the long run it will be good for my body. I've been pumped and making some really good gains and will enjoy the rest and be ready to start tearing it up again this next week.

m67- Aftermath of "Mr. Joshua"

"Mr. Joshua"
Five rounds for time of:Run 400 meters30 Glute-ham sit-ups250 pound Deadlift, 15 reps

Friday- Off.

Saturday- Mr Joshua. This photo was taken this morning. It's actually the combined aftermath of Mr Joshua and whatever the other workout was the other day that included power cleans. I did all 5 rounds. Subbed regular situps for Glute-ham's but after all 5 rounds did about 15 Glute-ham's on a new swiss ball we just bought on sale for $15. Our home gym is getting rad...it's inexpensive and functional a.k.a. cool. My weight on each of the 5 rounds: 95, 145, 185, 185, 185. Dude. I couldn't even deadlift 185 ONCE like, what two months ago? Yesterday I did 45 reps with it...Crossfit works.

Jen's WOD for Friday..."ERIN".

Five rounds for time of: 40 pound Dumbbells split clean, 15 reps and 21 Pull-ups. (This was actually Thursdays WOD)
I did regular cleans instead of dumbbell split cleans....no dumbbells. So I started with the Crossfit warm-up, 3 rounds 10 reps of each exercise...then I started "Erin". The first round I warmed up with 2 cleans with the 15lb. bar, and then 13 more with 35lbs. 21 jumping pull-ups. 2nd round...15 cleans with 45lbs. 21 jumping pull-ups. 3rd and last round...15 cleans with 65lbs. 21 jumping pull-ups. I felt like I could clean more weight...maybe even the full 80 lbs...but I felt like I should stop for today. ~Jen

m66- Erin

"Erin"
Five rounds for time of:40 pound Dumbbells split clean, 15 reps21 Pull-ups
OH MY GOODNESS...my arms are wrecked. I just did the above but only 3 rounds in 19:44. Round 1 in 4:50, Round 2 in 7:09, and Round 3 in 7:43. Brutal...I had to lay on the floor for like 10 minutes after the workout because my arms were/are hurting so bad. I went ahead and manned up and did my regular crossfit warmup 30 sec Samson stretches each side and 15 reps of everything else before the workout. That adds up to 108 pull ups...and I did most of them chest to bar (with kipping). Oh ya subbed dumbell split clean for power clean squats- 80# cause I don't have dumbells. This stuff is definitely working.

m65- "Ryan"

"Ryan"
Five rounds for time of:7 Muscle-ups21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.

I was weak today...I felt ok but was tired after my 3 rounds of warmup pull ups and dips...that's 45 of each...I might need to cut back on my warmup reps? Again, it was like doing muscle ups for the first time...that is so frustrating. I only did 2 rounds and was slow. Lot of people have been sick lately so I'm just counting my blessings that I'm not only healthy but able to work out. Hopefully I can feel stronger tomorrow.

Jen's WOD for Wednesday..."Ryan".

Five rounds for time of: 7 Muscle-ups, 21 Burpees.
I can't do muscles-ups, so I subbed them for 4 push-ups and 4 pull-ups for every muscle up. (So that's 28 of each, every round) I am still doing push-ups on my knees...and still doing jumping pull-ups. I'll get there!
I've been working out, but not posting my work outs...however, I have not been consistent with my work outs, so that made today's WOD a little harder! I only made it through 2 rounds. I did the Crossfit warm-up in 15 mins., my 1st round in 14 mins., and my 2nd round in 15 mins. Those Burpees are tiring!! ~Jen

m64 - DL, HPC, FS, PJ

Sunday- off.
Monday- Did Sunday's Crossfit workout: "Five rounds for time of:135 pound Deadlift, 15 reps135 pound Hang power clean, 12 reps135 pound Front Squat, 9 reps135 pound Push Jerk, 6 reps" except I scaled it. I did 4 rounds of 65#, 95, 115, 135. After those 4 rounds I was beat. One would have to be in incredible shape to be able to do that as prescribed! I didn't do Monday's WOD- weighted pull ups...my elbow was a bit overworked still from "Barbara" on Saturday and everything else before that. I was pretty stoked I could do 135 yesterday...especially it being my fourth round and that many reps...still getting stronger...I'm loving it.

M63- "Barbara"

Thursday- Off.
Friday- Off.
Saturday- Did only 3 rounds of "Barbara" in 25:42. Round 1 in 5:25, Round 2 in 7:05, Round 3 in 7:09.

m62- push jerks, squats, "Nate"

Sunday and Monday off.
Tuesday- Push jerks 5 rounds of 5 up to 115# and Squats up to 185#.
Wednesday- "Nate" 9 rounds completed in 20:09 of 2 muscle-ups, 4- 95# shoulder presses, and 8- 35# Kettlebell swings. That's right - I DID 18 MUSCLE-UPS! YEAH BABY!!! My knee seems to be getting better and better :)