Fran (9:30)

Leave it to CrossFit to kick yer ass every workout.

This workout was also able to tell me that my fat ass needs to start
eating right and doing more metcon work...

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CP Kim Helen (14:40)

Shoulder Press

5-5-5-5-5

95-100-105-110-115(PR)


"Helen"

3 rounds for time of:

400 meter run (~470m)
21 Kb swings (24kg)
12 pull ups

14:40

4:15-4:55-5:30

Lil' Runny Angie

Lil' Runny Angie

Run 400m
50 squats
Run 400m
50 push ups
Run 400m
50 sit ups
Run 400m
50 pull ups

19:40

After the heavy deads, this one broke me off. Each exercise made the next one even slower...

Cindy (14 rounds)

Ouch...

This was good though, after two full rounds of the CFWU no less.

Need a good pull up bar and no more excuses...

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Grace* (9:56 - 115#)

Glad I didn't try to do this as Rx'd. This smoked my bags. Gonna hit
more workouts this week.

Grace
30 Clean and Jerks anyhow for time

9:56

Broke these up into sets of 5-4-3-2-1-5-4-3-2-1. Grip is smoked and I
am TIRED. I like this one. Gonna get 135 next time...

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Helen (12:36)

Helen

Run 400 meters
21 Kettlebell swings
12 pull ups

12:36

This one was a little rough. My run has fallen off for sure. Glad I
used the 16kg Kettlebell. Tweaked my damn upper back trying to pull
the bell down rather than be lazy and take a micro-break by letting it
just fall down. You definately have to stay tight.

First round was 3:30. Last two were about 4:30 each.

Will run easier the first round next time and run harder the last two
rounds. Should also handle the 2 pood (24kg) Kettlebell next time.
Just hope my pullups are better by next time...

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Frozen A$$ Fran (9:58)

WEDNESDAY 090218

Rest Day (CP Carroll trip)

TUESDAY 090217

Fran

Outside

40 degrees

No gloves

9:58

Worked up a sweat but it wasn't enough to save my frozen ass hands.
Between the cold ass barbell and pull up bar, fingers felt like
swollen, numb little sausages and couldn't tell if grip was going to
keep me on the pull up bar or not.

Really felt like quitting this one but our newfound CF community got
me through it.

I won't be too proud to workout with gloves on ever again...

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Lucy (14:44)

5 rounds for time of:

5 push ups
10 burpees
400m run

14:44

PU/B: :49, 1:12, 1:09, 1:12, 1:05
400s: 1:47, 1:46, 1:56, 1:58, 1:46

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Grace* (7:35) 115#

2 x 12 CFWU

Grace
135 pound Clean & Jerks, 30 reps

(7:35) 115 pounds

WEDNESDAY 080917

Jim Perkins swim workout

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Fran (10:44)

TUESDAY 080916

Nothing to write home about but still a PR and I'll take it. Got the
first 11 thrusters, wondering if I shouldn't just do sets of 7 and
closely monitor rest breaks. What I wouldn't give for a real pull up
bar...

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Linda (aka "Three Bars of Death") (28:11)

TUESDAY 080900

"LINDA"

10-9-8-7-6-5-4-3-2-1 reps for time of the triplet:

Deadlift: 1-1/2 x bodyweight
Bench Press: 1 x bodyweight
Clean: 3/4 x bodyweight

(28:11)

185# DL
155# Bench
95# Squat Clean

Ouch...

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Nasty Girls (25:39*)

3 rounds for time of:
50 Squats
7 muscle ups
10 hang power cleans (135#)

Subbed 21 pull ups / dips

25:39

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Karen (8:41)

150 Wall Balls for time

8:41

Lucy (14:30**)

5 push ups
10 burpees
Run 400m

5 rounds for time:

(14:30**) 20-sec PR

Split times (PU/Burpees & Run)
:46-:59-1:04-:59-:59
1:40-2:09-2:00-2:07-1:42

**Wasn't sure about finish line on the far side of the track, I will have to start and stop on the lines at the corners.  I think I ran far enough on the last lap.  Wonder if I stopped short on the first, third and last and ended up long on the 2nd and 4th.  That's at least supported by the numbers somewhat.  Damn 800m track with no markers...

Not sure if this is my "favorite" WOD but it was one of the first I was able to complete due to lack of equipment, etc...

Lil' Diane

21-15-9 of:

185# Deadlift
95# Push press

9:58

Lil Runny Angie (16:40)

Lil Runny Angie

Run 400m; 50 push ups
Run 400m; 50 pull ups
Run 400m; 50 sit ups
Run 400m; 50 squats

16:40

Tried to take it easier on the runs and save some for the calesthenics. Still came in on the first 400 at 1:41, 1:50ish for second one and 2:11 for third and 2:15 for last one. Squats took 1:10 or I would have had 16:30. Pull ups destroyed me (again) even with the large Woody Bands. Can't imagine doing this one as Rx'd. Ouch. Another great workout though. Loving the variety. Beat this one by 31-sec since the last one in May (17:11) and 21-sec since March (17:01).

Fran (10:57)

FRIDAY 080724

Fran (10:57)

Got 11:22 in May.

Smoker today, was shooting for 10 minutes flat with 4 min for first round, 3 for second and 2 for last. First round got me. First 7 thruster were pretty good but the last set of 7 really gassed me. Make that the last set of 5 & 2. Felt pretty good though, put together two sets of seven pull ups as well and nothing smaller than sets of three until that last two. Overall happy with the effort. Waiting for the pull up bars didn't help my time any and I'm not sure it helped my resting. Gonna have to stick to a set rest period, either 15 or 20 seconds. We'll see...

Lucy (16:12)

Intro to CF for OBC instructors.

5 push ups
10 burpees
400m run

Was on pace for 1-min PU/burpees and 2-min run through three rounds
then I ran out of gas.

I think my ten day vacation of poor sleep caught up with me.

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Fran (11:22)

SATURDAY 080503

Second WO of the cert was the scariest one there is. First time I've
done it as Rx'd...woot!!!

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High Altitude Nancy (19:21)

SATURDAY 080419

Traveled home to Idaho for my Dad's 60th birthday party and got to
workout at CrossFit Nampa. Trainer Mike Jarvis had a sweet set up in
his shop behind his house and a boundless enthiusiasm for fitness. We
caught him before he had to go to a funeral (in an hour) and on his
wedding anniversary. Training should have been the last thing on his
mind but he was out there bright and early. He showed us the Bergener
warm up and introduced us to the snatch. Wow! What and explosive
exercise...!!! I can't wait to get to an Oly lifting cert and learn
those techniques. We finished off with a little Nancy.

5 rounds for time of:
400m run
15 overhead squats (65 lbs)
(19:21)

I tried this one last November and pulled off a 17:34 so I hope it was
the altitude slowing me down. I suppose taking a light week as a
break wouldn't hurt either. I guess my benchmark 800-50-50 workout on
Monday will tell me.

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