5/8/12 WOD

1 Rep max back squat Very simple, straightforward WOD today. Just 1 rep of your max back squat. I did 100lbs several times, but I didn't want to test myself any farther since I was very sore from yesterday's running and clean and jerks. Wobby did the same. I did incline treadmill for 20 minutes to warm up and Wobby did interval jogging as a warm up.

5/7/12 WOD

For time: 15 clean&jerk (135, 95) Run 200m 12 clean&jerk (135, 95) Run 400m 9 clean&jerk (135, 95) Run 800m We both completed the WOD, although I did 65lbs on the clean and jerk for 2 rounds, and then just the 45lb bar on the last round. Wobby completed all three rounds with 75lbs. We alternated jogging and walking on the last round as we were EXHAUSTED!

5/4/12 WOD- Cindy

"Cindy" As many rounds as possible in 20 minutes of: 5 pullups 10 pushups 15 squats Both Wobby and I did scaled down by doing ring rows instead of full pull-ups. We both completed 12 2/3 rounds. I had to do girl pushups on the last 8 rounds (my arms totally gave out)! Brad said that my form was good (remember to keep back straight and knees still). But I need to get quicker on my squats. Explosion! ;)

5/3/12 WOD

3 rounds for time: Run 800m Max reps of GHD situps Max reps of Sumo-deadlift High Pulls (65, 45) Brutal workout! We adjusted the GHD situps to regular situps and did the Sumo-deadlift with recommended weight. It took us each about 30 minutes. I did 30 situps each round and 10 Sumo-deadlifts. I on the treadmill at 5mph and alternated walking at 3mph. Wobby did 25 situps each round and 25 Sumo-deadlifts. Wobby was running on the treadmill at 6mph and alternated walking at 2mph.

5/1/12 WOD- Nate

Nate As many rounds as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Instead of doing muscle-ups, we did ring pull ups. Also, instead of handstand push-ups, we did pikes off a 24" box. We were able to do the swings. I did 26lb. and Rob did 35lb. We completed about 7 rounds.

4/30/12 WOD

10 Rounds for time: Run 200m Rest 1 minute We didn't go to the CrossFit gym today- instead, we opted to go to our local gym and do the WOD there. This was a stroke of genius on our part since it was pretty hot and humid and running is the WORST thing ever for me! lol. We did, however, actually make it through the entire WOD! Yay! It was really hard gauging 200m on the treadmill, so instead we went 1 minute running (5.0), 1 minute walking (3.0). It was a workout! We were both pouring in sweat afterward and spent the rest of the day eating like crazy due to the burnt calories! We had carne asada steak salad, and several servings of bison stew each with carrots, potatoes, and celery. Delish.

4/26/12 WOD- Isabel

My WOD with a name! Isabel 30 reps for time: Snatch (135, 95) The snatch is a lot harder to do than it seems. Getting the right form is not easy! Apparently it takes years of practice. I am super uncoordinated, so it would be particularly the case for me! I did more than 30 reps, but I did the girl bar alone (which is around 20lbs). It took me a while to figure out the correct form. I need to remember: start with feet slightly apart, jump up, pushing the bar over my head with my hips, and land with my feet farther apart (in a squat position). My arms should stay straight the whole time. It shouldn't be an arm workout, but rather a hip workout. I am confident that next time, I will be able to get a least a little weight on the bar! Snatch (135,95) (I did the 20lbs. bar alone) Wobby did the 20lbs. bar with two 10lbs. plates for a total of 40lbs. Wobby had good form, particularly towards the end.

4/24/12 WOD

Today's WOD consisted of: 5 rounds for time: 10 GHD situps 10 Walking lunges 10 Double unders 10 Box jumps (24, 20) 10 Pullups I actually made it through the whole workout this time! But, it had to be scaled down in several areas. 10 GHD situps (I actually did regular situps) 10 Walking lunges RXD 10 Double unders (I actually did 30 single unders instead) 10 Box jumps (24, 20) (I actually did step-ups on the 20 inch box) 10 Pullups (I actually did inverted ring rows) I wasn't as out of breathe as yesterday, fortunately. It was a still a really tough workout! I completed it in 15:10 and Wobby completed it in 15:40, but Wobby did actual box jumps on the 20" box- Good job, budder! :)

4/23/12 WOD- My First WOD!

This is my first official WOD (workout of the day). It consisted of: As many rounds as possible in 15 minutes of: Sprint 50m 10 air squats Sprint 50m 10 Kettlebell swings (1.5p, 1p) Since I am a newbie, it was scaled down to 7 minutes. In 7 minutes, I was able to do 5 rounds and Wobby was able to do 6. I was exhausted after. It took me a good 5 minutes to regain my breath. After it was over and I was able to catch my breath- it was well worth it! :)