4/22 and 4/25/11 WODs

4/22 - I trained with the 9:30 a.m. Elysium class today.

Warm up: CF x1, double-unders 5 minutes

Strength: off

Metcon: Games wod, week 5. AMRAP in 20 minutes:
5- cleans (145/100)
10- toes to bar
15- Wall balls

*** I completed 6 rounds plus 1 clean.


4/25 - I trained with the 9:30 a.m. Elysium class today.

Warm-up: CF x2

Strength:  Back squat 3x5.  I got up to 160 x 3

Met-con: Games wod week 6.  AMRAP in 7 mins:
3- thrusters 3- chest to bar pull ups
6- thrusters 6- C2B pull ups
9- thrusters 9- C2B pull ups
As far up the ladder as possible in 7 minutes.

***I got up to total round of 9 reps plus 9 thrusters and 7 C2B pulls

4/20/11 WOD

I trained with the 9:30 a.m. Elysium class today while Marlie was at school.

I decided to do the CF Games Qualifier wod #5 instead of the regular programed workout.

Warm-up: CF warm up x2

Met-con: AMRAP in 20 mins of
- 5 power cleans at 100 lbs
- 10 toe to bar pull ups
- 15 wall ball shots (15 lb ball) to a 9 ft target

***I completed 6 rounds plus 1 clean

4/18 and 4/19 WODs

4/18 - I trained alone while Marlie was at school.
Met-con only: 45 minutes on the spin bike on level 16.  ***I rode 13.6 miles

4/19 - I trained with the 6 p.m. Elysium class tonight while Marlie hung with Bev and gave us hi-fives alone the way.

Warm-up: CF warm-up x2

Strength: off

Met-con: Five rounds of
-15 deadlifts - 55 lbs
-15 hang power cleans - 55 lbs
-15 front squats - 55 lbs
-15 push jerks - 55 lbs
- 400 run

***I finished in 30:04, UGH!!!  I wanted to get under 30 mins

4/17/11 WOD - Games #4 workout

I trained alone after teaching the Sunday class at Elysium while Marlie watched her DVD and cheered everyone on today.

Warm-up: squats, leg swings, floor stretches, light snatches and overhead squats and pass throughs (about 15 mins).

Met-con:  AMRAP (as many rounds as possible) in 10 mins
- 60 burpees
- 30 overhead squats at 90 lbs
- 10 muscle ups

***I completed a total of 77 reps.  SO bummed I couldn't reach deeper and put out three more reps which was my goal.  Those ohs were no joke!  The trouble here is you do not get to use a rack, you have to clean or snatch the weight up to ohs position.  I snatched the bar and then broke these up into groups of three.

Here is a good video of Mark Rippetoe teaching the ohs:

New paleo info...

http://sdstrongmoms.blogspot.com/p/paleo-diet-information.html

4/13 and 4/15 WODs

4/13 - Spin bike only: 45 mins (didnt note miles)

4/15 - I trained with the 11 a.m. Elysium class today--fun group!

Warm-up: inchworm across the gym and back, 10 squats; whole thing x 2

Skill: false grip/muscle up progressions

Strength: off

Met-con:
tabata hang power clean @ 115/75lb
rest 1 min
tabata thrusters @ 95/65lb

rest 1 min
tabata hang power snatch @ 75/55lb

***I scored a total of 16 (8 minimum hpc, 3 minimum thrusters and 5 minimum hps).  Bummed about the thrusters...I was just exhausted at this point but bounced back for the snatches.  I should have paced better from the start.

4/11/11 WOD

Warmup: CF x 1

Strength: press- warm up to a 1RM.

Met-con:
10 knee to elbows
20 wall ball shots, 20 men/ 15lb women. I was luckily selected to use the tower of 11 ft.
(4 rds for time)



***I finished in 10:05.

4/8/11 WOD

I trained with the 9:30 a.m. Elysium class while Marlie was at school.  

Warm-up: 3 min jump rope (I subbed row since my knees were bothering me)

Strength: Front squats 3x3.  I did 103 x3, 103 x 3 and 103 x3.  No where near my max but again, not pushing the knees today.

Met-con: AMRAP in 20 mins -

20 push ups

30 kettle bell swings 

40 air squats

***I completed 4 rounds plus 23 squats.

4/6/11 WOD

I trained with the 9:30 a.m. Elysium class today and did the 3rd CF Games qualifier wod.

Warm-up: CF warm up x1 and Burgener warm-up with pvc

Skill: handstand push up practice

Strength: back squats 3x3. I got 143 lbs x3, 153 x3 and 163 x1.  My back wasn't feeling it, I thought it was sore before this...

Met-con: AMRAP 5 mins
squat clean and jerks (110 lbs for women). ***I got a total of 8 rounds.  All I have to say is that was HEAVY!  I'm going to try it again when my new weightlifting shoes are here.  They are in transit--yay!

Check out this video: http://games.crossfit.com/features/videos/instructions-workout-113 

4/4/11 WOD - CF Total PR!

I trained with the 9:30 a.m. Elysium class today--great class with a Nor Cal CF visitor.

Warm-up: CF warm-up x 1

Strength:
CF Total: 3 attempts at each of the following (in this order):
Back squat - max was 180 lbs, PR
Press - max was 100 lbs, PR
Deadlift - max was 255 lbs

Total score: 535.  This is a big improvement from my last score of 480 mid-last year.

4/2/11 WOD

I trained with Alessandra while Marlie and Luca watched today.  We did the #2 CF Games qualifier wod only.

Warm-up: CF warm-up x 1

Met-con: AMRAP 15
-9 deadlifts at 100 lbs
-12 strict push ups (hands come off the floor at the bottom)
-15 box jumps on a 20 in box

***I completed 8 rounds plus 4 deads

4/1/11 WOD

I trained with the 9:30 a.m. Elysium class today.  The "surprise" wod was a 5K run which I completed in 33:26.  I'm just happy I finished it although my knees are in some bad shape right now.  I just hope they're back in action tomorrow for the games qualifier wod...we'll see.