Thursday, October 8th

RE-DO!!

WOD 1
5 Rounds for time
25 Box Jumps(20")
15 Burpees
5 Squat Clean Thrusters(95)
TIME 12:38
*I had to re-do this wwod after a little motivation from Gage and Lucas. I wasn't feeling to good last night when I tried this the first time. I knew something was off when I could hear people talking during the wod, usually I zone everyone out and I can not hear anything. By the 2nd round of this attempt I could not hear a thing so I knew I was going to make a better time.

WOD 2
"Helen"
3 Rounds for time
Run 400 M
21 KB Swings
12 Pull Ups
TIME 8:52
*I felt strong throughout this workout. My goal going in was 9:00 minutes so 8:52 was riht where I thought I would be. The running was by far the hardest part of this workout. I do not run enough so all things considered I feel pretty good about this one. I know I will not get down the the low 8's or high 7's unless I do more sprint work.

Wednesday, October 6th

WOD 1
5 Rounds for time
25 Box Jumps(20")
15 Burpees
5 Squat Clean Thrusters(95)
TIME 13:14
*This wod took it out of me. I do not feel very energetic today. My legs get so tired from box jumps. Squat clean thrusters may be the most difficult/ doable/ complex movement in crossfit. Hopefully my cardio will get better with time.

Sarah/ Nathan
10 Rounds for time
10 Burpees
10 squats
TIME TBA

Tuesday, October 5th

WOD 1
15 Minute AMRAP
10 Power Cleans(155)
15 Toe 2 Bars
20 Box Jumps(18")
ROUNDS 4 +39 Reps

Monday, October 4th

WOD 1
10 Rounds for time
15 Deadlift(135)
15 Show Hand Push Ups
TIME 12:52
*This workout was pretty tough but definitely not the hardest wod I have done. My chest was extremely tired by the 7-8th round. I broke them into sets of 10 and 5 from there out. The deadlifts were light enough to go unbroken throughout. My back is bothering me a little tonight some sciatic issues running down my leg. Hopefully all will be better in the morning.

Strength
Chest day with Mike was a little harder than usual. We super set flat bench with dips. I was working with 185 pounds and going for as many reps as possible. the first set I worked up to 16 and stopped because I wasnt thinking, the second was 12, third was 10 and fourth was 12. We did some ancillary lifts after.

Sunday, October 3rd

Rest Day

Saturday, October 2nd

WOD 1
2 Rounds for time
1,000 M Row
50 Burpees
15 Squat Clean Thrusters(95)
TIME 20:41
*This wod was just as hard as I thought it would be. My goal going in was sub 20:00, maybe next time. My legs were burning more in this workout than they have in a long time. The rowing was difficult on a muscular level, not so much on my cardio. I rowed the first 1,000 in 3:20 and the second in 3:50(I think). I was feeling very sorry for myself on the second 1,000. The burpees went unbroken the first round until about 35 in, then I broke them into whatever I could manage. The second round was even harder. The squat clean thrusters were by far the worst part. Such a complex movement really drains your muscles and lungs equally. 

Friday, October 1st

Strength
Trained back with Mike. e worked on strict pull ups, bent rows, seated row, and close grip pull downs.

WOD 1
Run 400
80 Double Unders
60 Box Jumps(24")
40 KB Swings(55)
20 G2OH(135)
Run 400
TIME 11:55