CrossFit Sharkey

Wednesday

Heroes, we all have our perception on who heroes are and what they mean to us.  Some may name particularities a certain armed forces member, a sports star, a firefighter, a cop, or a prominent religious figure.  Others may name a fictitious hero such as superman, batman, or maybe even wonder woman.  For many of us it is a prominent person in our life...

For me my superhero's are my family.  I am proud of where my roots stem from and where my morals, ethics, and ideals were molded.  My father taught me the essentials of love, understanding, forgiving, friendship, and hard-work.  I nearly have never seen my mother without a smile on her face.  My brother has become every bit of a father that my father has been to us, and his beautiful wife my sister-in-law is one of the most amazing women that I have met and her caring and generousity extends to everyone.

My extended family have become my hero's as well for I have a loving and nuturing husband that thrives off the best of me and gets concerned and supportive during the worst of me.  His brothers, sisters, nieces, and nephews have a wide array of wonderful qualities stemed from an awesome set of parents to whom I treasure spending time.

Our hero's work hard for us, and I think in return we work hard for them.  I think in this world whether you call this cult of followers, Type A's, CrossFit addicts, exercise freaks, or whatever wonderful adjective that I have heard; these followers work hard back.  There motivation may be to thank a hero, to provide for their hero's, or to become a hero themselves. 

Whatever it is that you do, respect your heroes and be aware maybe you're a hero for someone else...

CrossFit Sharkey's Hero WOD

"JB"

5 Rounds

15 Full Squat Snatches (#55/#75)

15 Box Jumps (20"/24")

200 meter run

Tuesday

Another day another dollar...  Got the crew on a strength bias program particularly focusing on Bench, cause that's what they want to do!

Warm-up

Skills: Deadlift Review, Snatch Warm-up

WOD:

21 - 15 - 9

Deadlifts (#225/#185)

Handstand Push-up

GHD Sit-ups

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Stretch - Everyone needs to work on their flexibility!

Next time I'll do a handstand or something cool before I go sailing!  Awesome day, missed the salt waters of Brunswick for this reason only!

Monday

A.M. WOD -

20 minute tempo run 90% 5K pace

P.M. WOD

Warm up = 500 meter run - 3 Rounds of 10 Wall Squats, 10 Good Mornings, 10 GHD Situps, 10 sec Samson stretch.

5 Rounds

100 meter sprint

5 Hang Power Cleans (#185/#135)

(courtesy of CrossFit Football)

Below...The only "Colt" that has never disappointed me!

Sunday

I kinda went with the "girl's" theme last week, this week I may dabble in some hero WOD's and throw in a few CF Football WOD's!

We did a little Murph action today...and as many chickened out 'cause they saw the workout 4 of us die hards partook in the slaughter and might I add with NO chalk (apparently this is a precious commodity at the ol FleeeTec and only the super elite can have access to the "stuff")!  But I saw some impressive athleticism!   Brian for his first Murph breaking the rounds down in 10-20-30 showed a very first time of 37:09.  Believe me folks he's keeping me on my feet and smoking me on anything that goes overhead, and he's been CFing for 4 weeks KILLER!  Isis completed a 1 mile run - 75 Pull-ups - 150 Push-ups - 225 Squats - 1 mile run in 47 minutes.  Matt did about the same reps and came sprinting in with wood chips, dirt, and a whole sorts of Georgia dirt from the workout in about 47 minutes.

All I have to say is that I'm impressed with the hard work and drive that I see here!

WOD

Nate

AMRAP - 20 minutes

2 muscle-ups

4 handstand push-ups

8 2 pood kettlebell swings

Saturday

Now this is old... US Border Patrol   

 

I have to apologize for my lack of posting the last few days…Mr. Sharkey has taken over the workout posts due to my incessant studying for tests.  I have taken a step back and watched myself significantly change over the last few years.  GOD I’VE GOTTEN OLD!

I can remember when I was 18 I mean 21, the only handstands that I was performing were the ones on top of a keg.  Now I’m 32 and trying to do handstand push ups with no reward of beer.  Taco bell was my staple back then, now it’s chicken breast and broccoli.  Back then a cheat day was…. Wait… were there cheat days?  I didn’t know the definition of gluten, preservatives, calories, or fat.  Now just the smell of it refreshes my memory…

I couldn’t care less if I was poor (that was apparent by the negative bank account), didn’t mind moving back in with mom and dad, and if times were really tough I just dropped a couple of credits in school and picked up a second job to satisfy my ski habit.  Money was spent on beer and toys not leases and loans.  And one couldn’t have a worry in the world.

Now I fret about finances, my handstand push-ups and meaningless grades on academic tests that don’t mean a thing, WHY!!!!????  I blame it on those around me that forced me to become responsible and OLD!  So to all of you this workout is dedicated….you’ve made me miserable and now I’m making you!  And maybe this weekend I’ll practice my handstands on kegs instead:)

Anne-Marie

WOD

1 mile run

100 Pull-Ups

200 Push-ups

300 Squats

1 mile run

Aka Murph

Friday

REST DAY

 

 

Thursday

Yes, I have found a new gym or I like to call Dojo!  Excel Defense Studio here in Las Vegas!  It's different and I really enjoy it.  They have a 1 hour fitness class that puts me on the ground everytime.  Yes, I sneak a CrossFit WOD in 3 times a week.  CrossFit is fun, but I don't drink the KoolAid! Sorry... 

 

The Next Great Fighter -  

WOD

500 Meter Row

21 Power Snatch(PS) M95/F65 & Pull-Ups(PU)

18 PS & PU

15 PS & PU

12 PS & PU

9 PS & PU

6 PS & PU

3 PS & PU

500 Meter Row

Wednesday

This is a request WOD

"Super Fetch"

Medicine ball toss anway for 800 meters.  Every 10th throw, complete 10 medball pushups and 10 medball squats. 

Men 20# Female 15#

Score total toss and time! This was a great WOD from our friends at CF Litchfield, Arizona.  Another great garage gym that we found while traveling the USA!

Tuesday

The great people of CrossFit Meridian! 

I've been playing around with some different training sessions lately...First, of all I've got myself back in the pool two days a week and I'm trying to run 3-4 times per week.  Secondly, I'm still doing CrossFit WODS Monday-Saturday, but I'm subing in some more strength sessions particularly if I've had a hard run or swim.  I've concentrated on my Oympic lifts on my strength days and I've seen a significant improvement in my power, coordination, and strength. 

No, I haven't found the secret formula to complete success, but I'm happier due to some longer workouts and retaining my endurance abilities back again.  Has it worked for me?  Well I'm starting to get some significant jumps in PR's and I think I've lost some more body fat, but that could be the fact that I'm up to chicken breast count 32 now.  Sets are becoming unbroken and I'm seeing faster recovery times.  I can attribute some diet to this, but I think has alot to be said about how the workouts are stacked.

That being said I'm putting another stick into endurance WOD's and strength WOD's, especially if your doing two-a-days.  Remember CrossFit is constantly varied, functional fitness, over a broad range of motion!  It would be a sin to never run a 5 or 10 K, and never max in your Oly lifts every once and a while. 

WOD

Fran

21 - 15 - 9

Thrusters (#95/#65)

Pull-ups

Monday

Okay, lets work hard this week so we can take the weekend off and enjoy the unofficial National Superbowl Holiday.

WOD

5 Rounds:

10 Thrusters 135#

400 Meter Run

Great workout this past Sunday with everyone.  A run at RedRock with a quick crossfit workout! Good Job!

Sunday

WOD

Three Rounds For Time:

Max Push Press 135#M/ 65#F

30 Double Unders

Miss Elko County 2010 at PBR event in Tampa, Florida