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Skill Day on http://crossfitkids.com

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WOD 120114 Tabata this, rest 1 min between tabs
Row (cals): 8,8,7,7,7,7,7,7
Squat: 16,17,16,17,16,16,16,17
Pull up: 9,8,6,6,5,5,4,4
Push up: 12,11,9,9,7,8,7,8
Sit up: 11,10,10,9,9,10,9,10
Score: 43

CrossFit Camp Eggers, AFG

“Annie” - ish
For Time:  50-40-30-20-10
Double-Unders
Situps

Subbed 3x single-unders for DU, they don’t seem to do tuck jumps as a sub here.  When in Kabul…

12:34

Work Domain Cindy

Puppy

12 rounds of:

1 pullup
4 pushups
7 squats

8:57

Easing back into upper body work, wanted to do work domain to keep the reps within limits.

KB swing, sprint: DL, SJ, FLP

Wu: F & J, hip mobility, 3 x Bu wu, 2 x 10 OHS 13kg, SOTS 13kg

Skill/strength:
DL 3x60 - 3x80 - 3x90 - 3x100 - 3x110kg. Long time since heavy(heavy for me that is!) DL. Been avoidning them, hurt my back once. But can´t keep avoidong such an important lift!
Split Jerk: 3x20 - 3x20 - 3x30 - 3x40 - 3x40 - 3x40kg Mostly done for form
Floor press: 3x40 - 3x60 - 3x70 - 3x75 - 3x80(fail 3 rep) - 3x80kg(fail 3 rep)

Wod:
5 RFT of:
20 KB swing 1 pood
5 sprint (short-side to short-side)
7:05 (sorry I stod you up today, Jackie!) KB all un-broken. A bit to light, maybee 20kg would have been better.

Co: Stretch

WoD 17/12-11

CFWU

Pack 3 RFT
Pull-ups x 20
KB swing x 30 (1.5 pood)
Double unders x 40 (sub: tuck jumps)
Time: 16:20

Not quite sure about my tuck jumps, but i got way tired of my attempt at them, so they cant be all bad…

Overhead Squat 2,2,2,2,2,2,2,2
20kg,25,30,35,37.5,37.5,37.5,37.5

5 Rounds
1 Minute of Max Reps with Two Arm DB Push Press -8.5kg
1 Minute of GHD Back Extension Isometric Hold (swiss ball)

Total Push Presses-98

Mobility

Saturday Jan 21, 2012

Crossfit BrandX REmote Trainer Programming Week 3 Day 6.

Warm up 2x
Banded shoulder stretches 1 min
Bicep Stretches 1 min
Lacrosse Ball Pecs, Traps, Scaps 1 min each set
10 good mornngs
10 bulgarian split squats
hold bottom of air squat 1 min

Strength
5 x 5 sets of 85 lb deadlift tap and go

5 x 5 sets of 85 lb back squat accelerate up control down

WOD
21 x 65 lb deadlift
21 x 65 lb back squat

10 x 40 m 150 lb sled pulls down then up hill (had to try the new sled)

Cashed out with coffee by outdoor fireplace with crew

WOD from 01-19-12
“Elizabeth”

CFWU 2 X 10 (5 dips)

Pack Lite
12-9-6 reps of:
Clean 95pounds
Ring dips

5:20

“Tabata This!”

Tabata Row - sub SDHP @45# - 7
Rest 1 minute
Tabata Squat - 11
Rest 1 minute
Tabata Pull-up - 3
Rest 1 minute
Tabata Push-up - 7
Rest 1 minute
Tabata Sit-up - 9

Total = 37

Compare to 101011: 44 (puppy 4 rounds, w/assisted pull ups)

That sucked.

WOD #15

REST DAY!!!

Looking forward to this rest day. Triceps are nice and sore from Thursdays dips. I am going to work the pvc split snatch and dumbbell clean for form. I really want to master these lifts. I am also looking into some mobility wods for warm-ups and general well being. The next hurdle on my path is a healthy diet. Currently I am eating a seafood diet. I see food and I eat it!! haha Seriously though, I need to address this issue soon.

WU:
partner based agility and streatching relay

Strength and Skill:
Snatch practice from the hang

WOD:
Lumberjack 20
20 reps of each w/400m run between each exercise
Deadlift 285#
C2B pull-ups
Burpees
KB Swings (American) 70#
OHS 115#
Box Jump 24”
DB Squat Cleans 50# DB’s

time: 27’03

last time was: 24’20 at
DL 225#
55# KB
95# OHS
45# DB’s

January 21, 2012

Elizabeth

Warm up

Cleans 21 - 15 - 9
Ring Dips 21 - 15 - 9

95 lbs Cleans - Got through the 21 rep and 15 rep sets.
Ring Dips - Got through the 21 rep set and could do no more.

Time:  About 24 minutes

Probably should have scaled down further to the 12-9-6 routine.

120119

CFSB W1D5&6

Front squat 3x5 45-55-65 could have gone heavier
Shoulder press 3x5. 40-50-60(failed on 4)

“Elizabeth”

21-15-9 reps of:
Clean 50k
12-9-6 reps
Ring dips

6.36

“Kelly” (modified)
5 rounds for time of:
500m run
15 Thruster, 45#
15 Box Jump, 24”

Time:  23:48
Splits: 3:57, 4:45, 4:56, 5:02, 5:07

Snatch 1-1-1-1-1-1-1

115#-120#f-120#-125#f-125#-130#f-130#PR

I think 115# was my old PR.  Everything over 115 was pretty much a power snatch - gotta work on getting under the bar.