april WOD's

4.6.2010

3-3-3-3-3 back squat

98 lbs

3-3-3 hang power snatch

48 lbs

3 rounds:

10 one arm snatch + OHS + press (10 lbs)

driveway sprint

4:38

4.7.2010

1-1-1-1-1-1 power clean

72 lbs

3-3-3 snatch pull

62 lbs

400m row

50 kb swings (25 lbs)

30 knees-to-elbows

7:21

4.8.2010

snatch balance max

57 lbs

4 rounds:

3 hand stand push ups (from box)

20 double unders

30 sit-ups

8:08

4.12.2010

front squat max

107 lbs

30 wall ball (8 lb)

10 push-ups

100m sprint

20 wall ball

20 push-ups

100m sprint

10 wall ball

30 push-ups

100m sprint

8:37

4.13.2010

1-1-1-1-1-1-1 clean and jerk

67 lbs

1 minute of each:

row (16 cals)

GHD (27)

burpees (19)

hammer swings (32)

ring dips (21)

4.14.2010

max back squat

123 lbs

10-9-8-7-6-5-4-3-2-1

pull-ups (1st two rounds w/out band, rest w/ band or BR)

one arm snatch (15 lbs)

8:27

4.15.2010

1-1-1-1-1-1 power snatch

57 lbs

team WOD

3 rounds:

300m run

max box jumps (107 total)

10 floor wiper per side)

11:32-692= 503

4.19.2010

3-3-3 power clean

57 lbs (workout weight)

"the chief"

AMRAP in 3 minutes, 5 rounds:

3 power cleans

6 push-ups

9 squats

5/5/5/5/5

4.21.2010

3-3-3 dead lift

77lbs

in one minute:

1 dead lift, 1 burpee

2 dead lifts, 2 burpees

etc. until fail to complete within minute

10 dead lifts, 9 burpees

4.22.2010

max thruster

77 lbs

3 rounds:

15 thrusters (47 lbs)

barbell carry

30 double unders

12:00

4.23.2010

3-3-3 power snatch

5 rounds:

5 power snatch (42 lbs)

10 pull-ups (BR)

20 sit-ups

7:50

4.26.2010

max over head squat

67 lbs

"nancy"

5 rounds:

15 OHS (33 lbs)

400m run

14:37

4.27.2010

max body row x 2

15/15

750m row

3 rounds:

10 kb swings (35 lbs)

10 burpees

8:14

4.28.2010

5-5-5-5-5 front squat

92 lbs

6 x 100m sprint

-/19/16/17/17/18

sometimes looong days are good ones

+ my dad's coming home from australia on monday!!

i'm always worn out by the time friday comes around, and today was no exception. in fact, i've been more run down than usual, and especially forgetful... a result of wedding stress i assume. but despite how tired i was, i made it to CF today and then rushed home immediately to shower and get ready for our couple's shower, hosted by donny's amazing coworkers. great food (but way too much indulgence for a bride two weeks pre-wedding!), great wine/champagne, great conversation, great times all around! and of course great gifts too :) we are so blessed and fortunate to have fallen in with a company like donny's.

after we left the shower at 9:30 we went home, packed upt he car and penelope, and drove to houston. and now we are watching the houston dynamo game with my mom (12:51am and going into overtime), while i simultaneously gchat with my dad... virtual gauthey family time!

CrossFit 11.12.09

strength
3-2-1-1-1 max dead lift
weight= 148 lbs
my goal i set 2 months ago or so was to dead lift 150lbs by may... only 2 lbs away! and i've been increasing my max 12 lbs each time. i'm pleased with the progress. i thought i'd reach the goal before may, but not this quickly. i tried to do 5 more lbs and i couldn't budge the bar at all, amazing what a difference just 5 little lbs makes! i'll break 150 during december i hope (if we dead lift).

WOD
3 rounds of:
22 box jumps
22 jack hammer swings
2 pull-ups (subbed body rows)
time= 7:02
strong time, and i felt good throughout this workout. the hammer swings were a nice change. i hit my thigh with a hammer on the rebound of the swings (not a direct hit), and i almost busted my ass (or perhaps my face) on a jump. but i avoided major injury and finished the workout strong.


CrossFit 11.13.09

strength
3-3-3 power clean
weight= 62 lbs

WOD
"the chief"
max rounds in 3 minutes of:
3 power cleans (52lbs)
6 push-ups
9 squats
rest 1 minute, then repeat for 5 total cycles. total is total combined rounds from all 5 cycles.
total= 24

this was a real ass kicker. 15 minutes of work. every muscle group was worked hard. i was grunting by the last 2 cycles during my power cleans. i did the first cycle with 62lbs and quickly decided i needed to decrease for the remainder of the workout- i was already having trouble getting the bar up. also, i did the push-ups for the first 3 cycles ON MY TOES! that's a first for me, i'm a big fan of the knee push-ups. because i can actually do them. but the real things weren't bad, just had a decreased range of motion. and despite it all, my total was really good. i maybe didn't have the best form, but i don't think i sacrificed my form too much for speed. it was a great workout!