WORKOUTS
Challenge WOD: Wittman
7 RFT of:
15 Kettlebell swings, 1.5 pood/1 pood
15 Power clean, 95/65 lb
15 Box jumps, 24″ box
Beyond the Whiteboard mean time: 23:43
WOD 2: Burpee pull-ups
For time:
100 Burpee pull-ups
WOD 3: Run, squat cleans
800 m run
Rest 5 minutes
Every minute on the minute for 12 minutes:
2 Squat Cleans @ 80% 1RM
GYMNASTICS
GWOD 1: Flexbility
2 minute split stretch
GWOD 2: Triplet
5 rounds for quality:
5 ring dips
5 strict pull ups (no kip)
5 reps of a movement of your choice
Post your third movement on comments.
GWOD 3: Cartwheels
Practice cartwheel and/or round-off for 10 minutes
MOBILITY
MWOD 1: Pain ball
Set the clock for 10 minutes. Grab your lacrosse ball and work on what’s bothering you.
MWOD 2: Runners’ shoulders
MWOD 3: Deadlift
« For the week of November 20 Word to the wise: CrossFitting can look like terrorism »
Wittman – 21:19 R’xd. It seemed a lot easier than the last time I did this WOd (about 8 months ago).
16 Mile run in exactly 3 hours. So tired 🙂
Lunchtime workout!
[b]WOD3[/b] (run, squat cleans)
This was super helpful. Did cleans @145 lb, which was a great weight to focus on form. Ray happened to be in the gym again while I was doing these, and he coached me into a better form throughout, then I did another probably 10 after the EMOTM exercise and got it even better, with some hanging squat cleans thrown in to lock in the movement that much better. Really helpful–I feel like I should do this once a week. I also think it would be helpful to do the Wendler cycle on front squats for a month or two.
Finished with Burgener "cool-down" since I forgot to do that beforehand.
WOD 3: Run, squat cleans
Ran in 4:26 and used 45lbs for squat cleans
WOD 3: Run/Squat Cleans
800m run: 4:30
Cleans: 45lbs
[b]Challenge WOD: Wittman[/b] : 21:43. Wasn’t feeling it today. Thank you, Alisha, for giving me some motivation on this one. 🙂
WOD 3-Run:4:28 Cleans: 45lbs
WOD Wittman:
30:08 min
I used 45 lbs for the cleans instead of 65 lbs… it was a harsh workout but I felt great after it was over =]
[b]TOUGH MUDDER TRAINING TUESDAY! [/b]
"no pain, no gain"
I’m devoting Tuesdays to Tough Mudder training on the prep-specific exercises posted on the website. I took a handful of them today, moving through them with no rest.
30 tough mudder pushups
45 secs/arm one arm KB swing
60 secs scissor kicks
30 dumbbell side lunges
push-up + row, 22 reps/arm
45 thrusters, 45#
60 secs decline pushups
50 mountain climbers
60 secs pullups
60 secs front plank
60 secs/arm side planks
30 goblet squats, 1 pood KB
GWOD 2
5 Rounds for quality
5 Static Pull-ups
5 Static ring dips
5 Diagonal ring press-outs
This was fun. My arms were tired afterwards, but I felt great.
Warm-up
20 Chest to Bar pull-ups
20 GHD
10 L-sit to invert on p-bars
10 Dips
Thruster 3-3-1-1-1
95-115-135-155-165
Snatch practice @ 95#
probably did 15 or 20 singles, working on getting completely vertical and yanking down under the bar. Felt a lot more solid towards the end.
[b]WARMUP[/b]
500m row
30 thrusters, 45#
30 push press, 45#
30 back extensions
30 GHD situps
10 dips, 2 sets
[b]WOD[/b]
"Cindy"
AMRAP 20 mins
5 pullups
10 pushups
15 squats
22 rounds
[b]MWOD1[/b] (pain ball) : I have grown addicted to my lacrosse ball. I use it regularly now. I have one in my office for those moments I just need to throw myself onto the ground and grind my scapula into it.
[b]GWOD2[/b] (triplet) : strict pull-ups, ring dips (maintained hollow body), pistols (band-assisted). I rigged up a little harness for myself for the pistols and it gave me just enough stability and lift at the bottom of the squat. Really cool. I think I’ll stick with this for a while longer before I attempt Mary.
[b]GWOD1[/b] (split) : The girls were already in bed so I was able to do this without fear of ridicule.
Did MWOD1 on Monday night before my Basketball practice. It felt really good on my messed up shoulder.
Just did WOD 3 – 4:19, 1st rep 15lb, 25lb after that (reduced weight here due to my shoulder injury). Unhappy with my run time because I ran a 4.11 for my first round in the workout with 800m last week. Just tougher to run today, not sure why.
I just did MWOD 1:(Pain ball) with Tonya before dinner. It hurt so good! My shoulders and back have been very tight lately. It irks me when I know I have a pinched nerve in my back and can’t reach it to rub it out. The lacrosse ball works wonders. 🙂
[b]SWOD1 (last week)[/b] (ground-to-overhead, 3-3-3-3-3) : I did power cleans and split jerks: 140-155-165-175-180(f3). This represented a new 3-rep c&j PR, and a new 1RM on power clean for me. 🙂
Way to go Krystin, taking on Wittman! Kudos!
I’m starting the Wendler cycle on front squats this week.
5×3 @ 115, 135, 155 [+1]
Did some mobilizing on my shoulders and adductors. I really want to not have any pain in my shoulders-I had pain in my left one on the front squats.
10 minutes of cartwheels and round offs. It felt great, but tiring after doing it non-stop.
That’s a great idea JB. I will join you on that.
[b]Front squat 5-5-5+[/b] (65%-75%-85% of 90% of 1RM) : 115-135-155(10)
[b]WOD[/b]
1000m row
immediately followed by…
21-15-9
deadlift, 115#
pushups
[b]STRENGTH[/b]
push press 5-5-5
95-115-95
I couldn’t maintain five at 115# after this weeks WODs. My upper body is tired.
Run 800m
2 Squat cleans on the minute, every minute for 12 minutes
I rowed rather than running, I forgot my time.
Used 95# for the squat cleans, thanks to Alisha’s encouragement. :] I was going to use 85#, glad she made me go for 95#, she was a big help with my form as well. Thanks lady!
[b]WOD2[/b] (burpee-pull-ups) : 13:40
Wod 3
I used 55 lbs for the squat cleans to focus on better form.
After lunch I did GWOD 1 flexibility and GWOD 3 Cartwheels. I was a little dizzy when I finished.
WOD3:
Ran in 5 min. and did 35lb squat cleans
Challenge Wod: Wittman
21:54 minutes
Fun!