Holy Triceps

Warmup:

400m run

25 x DU

400m run

25 x DU

Strength:

Power Clean 3 x 5

WOD:

4 RFT of:

5/10 ring dips

25 pushups (diamond, reg, wide, inc.)

15 box dips

Rest

25 V-Sits

15 x box jumps (30"/36")

40 DU

Programmed by Wally

Beginning to Program Our Own WODs

Yesterday we started programming our own WODs. Considering that we want to open our own crossfit affiliate after the sandbox, we need to start programming our own WODs.

Warmup:

40yds each of the following:

Knee Highs

Ass Kicks

Power Skips

Grapevines

All out sprint

WOD:

25 x:

Box Jumps (20in.)

Jumping Pullups

KB Swings (35/55)

KTE

PP (45)

Burpees

AbMat Situps

Programmed by Jess

A little less motivated

Well, I'm posting my last 3 workouts starting with Monday's workout because as you can see I got a little behind.

So, Monday's (April 5th) workout was:

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

This WOD sucked because I had to drop my baby off at the airport so I wasn't quite as motivated to complete the entire workout. I stopped at 14:26 and I completed 3 full rounds. Instead of using 95lbs for overhead squats I used only 45lbs. This was the first time that I incorporated overhead squats into my workout, so my legs were smoked afterwards.

Tuesday (April 6th) workout was:

3 rounds for time:
10 wallball
20 box jumps
30 KB swings
40 sit-ups

This WOD wasn't quite as bad as yesterday's. I completed it in 18:04. I found that my weakness was the KB swings. I used a 35lb KB and my arms and shoulders just couldn't handle it partway into the second round.

Wednesday (April 7th) workout was: "The Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

This WOD was CRAZY intense! I completed the entire workout, but I didn't make very good time. The pull-ups seemed like they took me forever to complete! I used a 35lb assisted band to do them. By the time I had to run that last mile my legs felt like jello. I don't know which WOD is worse…the "Murph" or the Filthy Fifty. My time ended up being 44:59. I know…my time SUCKS!

I think Thursday (April 8th) will be a much needed rest day!

Laziness

Laziness has kept me from keeping a continuous log of our workouts over the last week or so.

Crossfit SoCal WOD:

2 rounds:

100 x double unders

30 x dumbbell push press (25/15)

20 x bench press (115/65)

After both rounds, run 800m

Cracked Back

I forgot to post yesterday's WOD, so here it is:

10 rounds for time of:

135/95 lb deadlifts

15 push ups

Jess: 20:35

Wally: 24:02

Because that pretty much kicked our asses and killed our lower backs, we kind of just made up a good workout today and did a mix of stuff.

Helen

This morning's two mile run was good...it sucked, but was good. We pushed ourselves hard, and found that, yes, cardio was slightly an issue; however, the larger issue was leg strength/endurance/lactic acid. I admit, I was hurting in my chest slightly, as should be the case with any good cardio, but that will get better. We are going to mix things up a bit with some long distance and speed training in addition to the medium distance runs to try and push the boundaries on what our legs/bodies and cardio systems can sustain.

Jess: ~12:53

Wally: 12:48

Crossfit WOD (Helen):

3 rounds of 400m run + 1.5/1 pood kettle ball swing (21 reps) + 12 pullups

Wally: As rx @ 13:59

Jess: As rx @ 17:41...did run and kettleball as prescribed...pullups for the first time were done with proper form and completion through utilization of assist bands...

We are getting there and definitely see an increase in strength...it will be nice to see where we are in a couple of months.

Two Miles

It was a Crossfit rest day, so we ran two miles.

Wally: 14:48

Jess: ~15:30 (Didn't keep time)