32 Flavors and Then Some

32
Born 5.8.82
8 x 4  32

"Thoitytwoo"
4RFT
5 jumping jacks*K did 8 on the 2nd round by accident
8 thrusters (55/95#)
8 lunges
2 laps (1 lap = 210m)
K 13:16
C 13:58

Finisher = 32 burpees
K 2:03 *if i hadn't stopped to adjust my pants I could've tied by 31!
C 2:46

Mighty Monday Part 2

So we went to the RAC. It was packed, so we just dove right into the WOD after warming up...

Warm Up

Dynamic Stretches

WOD

"TRR"
3RFT
15 Thrusters (65/95#)
20 Russian KB Swings (35/45#)
250m Row
K 13:41
C 13:48

Finisher

KB Side Bends 20 each side

Extra

K ball crunches and back

TGIF

Phew, we finally made it to Friday once again. I was feeling pretty weak this morning, at the gym, but we got it done. I will admit I am not being smart about my vitamins, fish oil, or protein. Gotta get back on that; it might help!! More house hunting tonight after work, so glad we went this AM.


Warm Up

Dynamic stretches
250 m row
Tramp ball throw

Skill/Strength

Bench
K 10/10/5/2/3
45/65/75/80/75#

C 10/5/10/5
140/230/140/210#

2 laps

WOD

"It's Friday"
(65/140#)
10 power cleans
2 laps
10 push press
2 laps
10 front squats
2 laps
10 thrusters
2 laps
K 13:05
C 14:39

K "Quick Capper"
15-9-3
Bent over KB Row (20# ea arm)
4 ct mountain climbers
Russian twists
3:06

:30 plank

WOD Up with That?!

Met up with our Mud Freaks this morning for an 8am wake up call! Matt, Colleen, Wensday, Shannon, Chad, and Kent.

Like any other time with these folks and with Matt as the ringleader, we did multiple WODs. 

Here's WOD what we did:

"Thrust 'til You're Dead"
*Disclaimer: I make up these WOD names, so laugh all you want.
21-15-9
Thrusters (50#/95)
Burpee Dumbbell Dead Lifts (40#/65# ea arm)
K 12:11
C 12:25

"WOD Up 50?!"
KATE
50 DUs
50 clean & press 45#
1 lap, 25 DUs
50 pull ups on Gravitron (110# assist)
2 laps
50 Dumbbell snatches (25# ea arm)
2 laps
50 Dead lifts 65#
2 laps
50 abs (40 wheel rolls, 10 sit ups)
46:20

CHAD
2 laps
Pull Ups on Gravitron (?# assistance)
2 laps
50 Clean & Press 115#
2 laps
50 bicep curls 70#
2 laps
50 bench presses 185#
2 laps
50 sit ups
47:45

Welcome to 711

So we ended up taking yesterday off, so today was a must despite my poor night's sleep, but that poor night's sleep lead me to creating today's WOD. Finally we got back there in the AM. Need to get back in that routine.

Warm Up

K Rope Slams, Tramp Ball Throws, Dips, TRX Abs/Mountain Climbers
C Tramp Ball Throws, Rope Slams

WOD

"Slurpee This"
For Time

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

Thrusters (65/95#)

Bodybuilders 

K 18:09

C 18:11

400m run

I have to say that 65# felt much heavier than 65#. Also, there's only one set of bumper plates and they were taken, so had to rock the metal plates in the 45# bar. We did find a nice corner in one of the weight rooms that worked out quite nicely once we moved some benches. Definitely got our sweat on. Left a sweat angel on the ground - just like old times!

So far this week:
S - RAC
M - RAC
T - Run
W - Rest
Th - RAC

TBD:
F - RAC/Run?
S - RAC/Run?
Su - Rest/Active Rest?

Gotta keep it up and get rid of this life preserver ring I have acquired around my midsection which means cleaning up our diet. We've been a bit too lax and not as Paleo-minded.

It also helped when we were training for the half marathon, especially when we got into the higher mileage, and once that dropped off due to my stupid foot injury, so did the activity for awhile. Running coupled with XF seems to be a great combo. Attempting to start up a training schedule again to keep us on task and build up mileage again. Not 100% sure on doing another half again (if we did, it'd be flat and in the Fall as opposed to the HILLIEST/MOUTAINIEST Blue Ridge we did in the Spring), but we'll see.

Until next time...

No Sit Saturday

Met up with the Mud Freaks and some others and did this awesome WOD I found on Steele Creek's CrossFit page. We had to make a few modifications and some folks started at different points because we had more bodies than usual. We got to use the gym, though, so we had a lot of room.

WOD

S.T.R.U.M.P.

25-20-15-10-5

Sit-ups

Thrusters

Run 200m *we ran 3 laps around the gym

Unders (double) if you couldn't do you were supposed to do 2x the amount in singles

Medball Cleans *we did Wall Balls

Push Ups

K 27:03 C 27:44

Then we put everything back and went to the Synergy room and did:

CAPPER

5-10-15 for 10 minutes

Pull ups *i used the green band

Push-ups

Air squats

*Chad modified this a bit by doing 3 rounds of 15-10-5
15 situps
10 push ups
500 m row

After which, we hit up the hot tub outside. What a wonderful way to polish off a tough, sweaty workout on a Saturday morning.