Rest Day at http://www.crossfit.com/
Skill Day at http://crossfitkids.com/

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CFWU minus dips and Back extension

WOD090113
-  Pack
—  For time:
—  135 pound Power clean 15 reps
—  30 dips
—  135 pound Power clean 12 reps
—  24 dips
—  135 pound Power clean 9 reps
—  18 Ring dips
—  135 pound Power clean 6 reps
—    12 dips
—  135 pound Power clean 3 reps
—  6 dips
15:46

No rings and not even close to subbing 2X for dips….cleans felt great.

I’ve had a stomach bug the last few days, so no WODs. Decided to step back in, do one of the WODs from this set and then pick up after the rest day. Picked Jackie because it hit more of my weaknesses then the other ones (modified for equipment availability and logistics, i.e. ease of carrying weights to the school with the pullup bar).

Modified Jackie:

Run 1000 m
50 16 kg kb swings
30 pullups

13:22—4:43/3:16*/5:22

* kb swing split included the first two pullups

Barbie +
5 rounds each for time:
6 pull ups
12 push ups
18 sit ups
24 squats
rest exactly 3 min

1:49
1:57
1:58
2:21
2:12

Vs January’s WO, the good news is that last time I had done series of 5-10-15-20. The bad new is last time the average per round was 1:30.

My first ever competition in Olympic Weightlifting.
Snatch: 30 kg - 32 kg - 35 kg.
Clean & Jerk: 40 kg - 45 kg - 47 kg.
They allowed me fourth, non-competitive attempt, and I set my new PR in C&J: 50 kg.
I’m very happy with my output today!

Ran from apartment to Art Museum and back (~1.5mi)
19:35

Last time (1/10) I walked it in 26 minutes. Now I can run. Grin.

run 5k,

time 32:30

terrain was going slightly up and down.

for the first time since 3 years my right ankle felt good after running.

“Rest Day”

15 min C2 rowing (easy pace) just above 2000m

10 rounds of…
5 pull-ups
10 push-ups

Approx 4 min

situps: 3 sets of 20 reps

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

In the backyard

100 45#SHPDL
45# Thrusters, 50 reps
3 pullups, pullup rig broke, I hit the ground
27 pushups

9:25 It was ugly

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

10:38

A friends sister visited a CrossFit facility in the Sacramento area and was asked to do an “Assessment” workout.

10, 9, 8,...1

Knee ups
Jumping pull ups
Squat thrusts
Jump up on this box thing that was like 2 feet high ( I thought I was going to trip on it..SO HARD)
Overhead presses
Squats
Pushups

She finished in 46 minutes and was told most people did not even finish.

I adjusted it a bit

10, 9, 8,...1

Toes to bar
Pull ups
#95 Thrusters
24” Box Jumps
#95 Shoulder Press
Squats
Push ups

29:17

This was actually fun, but the shoulder press limited me.  I had to break rounds 8-4.

I’m a little sore from yesterday’s events… but I feel awesome! 

Finally getting back into the game.

-Malia

Great day @ the CFKids Cert @ CF Marina yesterday!!!

**********************************************
warm-up
2.3k jog
3 rounds of:
10 k-2-e
7 back squats (135/185/205#)
4 HSPU

ME Work
Shoulder press (1RM=172.5)
3@125
3@135
3@145
.(JavaScript must be enabled to view this email address) muscled ‘em overhead; bar way out in front
ONLY .(JavaScript must be enabled to view this email address) dumped on descent from 2nd rep, too far out front
(3-4min rest b/w sets)
4min rest, then…
attempt 12,9,6@125; got (7,5)(5,4)(4,2)

10min rest, then…

FUN!!!
Played tennis with the wife.  She needs to practice her 2-a-day matches for the Police & Fire Games… She schooled me 6-4.

Kammi - 08 March 2009 05:21 AM

My first ever competition in Olympic Weightlifting.
Snatch: 30 kg - 32 kg - 35 kg.
Clean & Jerk: 40 kg - 45 kg - 47 kg.
They allowed me fourth, non-competitive attempt, and I set my new PR in C&J: 50 kg.
I’m very happy with my output today!

Congratulations!  Both on your first ever competition and your new PR.

Made up Friday and Saturday’s WOD’s

5k
26:58

Rested 10 minutes then

“Jackie”
100 SDHP 45#
50 Thrusters 45#
30 Pull Ups-Jumping
14:28
I think I rested atleast 4 minutes between reps and exercises, the 5K beat me down, and “Jackie” crushed me.

Deadlift

3x3@274
1x12@205

WOD 5k

run 1/2 mile in 5:50 did not have much time to run and i could not come close to the 5k. i am so slow and out of shape when it comes to running, i really need to work on my running. splits were 3:02 and 2:48. this time last year my 5k was <24:00 @ 200LBS, boy this extra weight it really hard to work with.