Day 1125

CROSSFIT.

Warm Up:
400m run/500m row
Joint Mobility
Then...
10 squats
10 push ups
10 kips
10 medicine ball cleans
x2

WOD, 9 rounds for time, 25min cap:
7 squat cleans (I only used 65lbs, Rx was 135lbs)
8 burpee box jumps (I only did the burpees, opted out of box jumps)

I finished all nine rounds in 23:17. My knees were really starting to struggle in round five, got worse in round 7 and 9 was the hardest....but I did it!

Day 1119

CROSSFIT.

Warm up:
400m run/800m bike
Joint mobility
Then...
10 sec handstsnd
Toy soldiers
PVC pass thru
10 palm up OHS
x2
Shoulder mobility/stretches

Pre-WOD, 1-1-1-1-1-1-1:
OHS (started with 35lbs, maxed at 105lbs)

WOD, AMRAP in 10mins:
60 bar facing burpees
30 OHS (I did 75lbs)
10 muscle ups (3 pull ups & 3 dips)

I only finished the burpees and 19 OHS.

Day 1114

CROSSFIT.

Warm Up:
400m run/500m row
Joint Mobility
Then...
10 Pull ups
10 sit ups
10 squats
10 good mornings
x3

WOD, 1-1-1-1-1-1-1:
Squat clean thruster (I maxed at 100lbs)

Finisher:
4x200m run or 4x250m row
30 sec rest

Hailee has been sick so I've been on house lock down. This was my first day back :( But...between Hailee being home and Tony's evening board meetings, I had no other option...

Day 1108

CROSSFIT.

Warm up:
500m row
Joint mobility
Stretch OH to floor x10
Then...
5 pull ups
10 wall balls
10 PVC pass thru
x2

WOD, for time:
1000m row
50 thrusters (I used 35lbs)
30 pull ups

Finisher:
50 sit ups
50 flutter kicks (4 count = 1)
50 leg lifts

I finished at 10:32.  It is deceiving how exhausting this was! 

Day 1106

CROSSFIT.

Warm up:
400m run/500m row
Joint mobility
Then...
10 pledge push ups
10 step ups
10 kips
x2

WOD, for time:
Run 1000m
100 push ups
10 snatch

I skipped the WOD today.  I thought I was being smart...after talking to my husband, i think I was being a little to cautious.  I did:

10 miles bike
100 push ups

My knee was hurting last night and this morning so I was a bit nervous about the snatch.  I shouldn't have been.  Now i know. 

Day 1105

CROSSFIT.

Warm up:
400m run/500m row
Joint mobility
10 inch worms
3 wall climbs
5 wall balls

WOD, "Bear Complex", 5 rounds:
Clean
Front squat
Push press
Back squat
Push press
*1 of each = 1 rep, 7 reps = 1 round
*increase weight each round
*rest between rounds, NOT between reps

This wasn't timed.  My rounds were:
1 - 45lbs
2 - 55lbs
3 - 65lbs
4 - 70lbs
5 - 80lbs

Day 1104

CROSSFIT.

Warm Up:
10 Pull ups
10 Box jumps
10 KB swings
x3
Then...
Joint Mobility
Ground to OH stretch

WOD, 5 Rounds, "Wood":
400m run/500m row/800m bike (I did bike)
10 Burpee box jumps (I did step ups)
10 Sumo deadlift high pull (I Rx'd at 65lbs)
10 Thrusters (I Rx'd at 65lbs)
1 Minute rest

Todays hero WOD was HARD. I finished in 29:08. Yup, THIRTY minutes of getting my butt kicked!! BUT...I have to say, I am EXTREMELY proud of myself because I finished!!

If five rounds are too much for you, there was the option to do 3 or 4 rounds...but I suggest mentally preparing yourself for five rounds and only quit if you have to!

Day 1101

CROSSFIT.

Warm up:
100 jumping jacks (I rode a mile on the bike)
Joint mobility
Stretch OH to floor
Walking quad stretch
Walking toe touches
10 Bottom squats for 3 secs
5 wall climbs
20 PVC pass thrus
15 OHS PVC

Burgener shoulders

Pre-WOD:
4 - 100m sprints, 30 sec rest (I did .2 of a mile on the bike)

WOD, 'Isabel':
30 Snatch (I only did 55lbs, the knees have been sore)

I finished in 2:34.

Post WOD:
400m walk with 75lbs, front squat position...if you drop the weight, must do 10 burpees before picking it up again

Day 1100

CROSSFIT.

Warm up:
50 Double Unders (I did 150 singles)
Joint Mobility
Then...
10 Kips
10 push ups
10 burpees
x2

Pre-WOD:
Teams of four, men v. women
First team to row 2000m wins
Losers do 50 burpees
200m per person
*Women won!  I went first, so I got to go three times!

WOD, 5 rounds, 6min each round:
1 min wall balls
1 min rope climb (I did pull ups)
400m run/500m row/800m
Rest

Day 1099

CROSSFIT.

Warm up:
400m run/500m row
50 jumping jacks
Joint mobility
Then...
10 kips
5 T2B
10 Medicine ball cleans
10 PVC Pass thrus
x2

WOD, 15min AMRAP:
10 clean & jerk (I did 95lbs)
15 grasshoppers
20 sit ups

I finished four rounds, plus 8 clean & jerks.