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!
REST DAY
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
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!
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
Thank CrossFit Meridian Idaho for this one. I had a great time with the people up there. A true grassroots type of gym where people are there for all the right reasons. Thank You!
WOD 8 Rounds:
5 x 65W/95M
Squat clean, lunge R, lunge L, Push Press = 1 rep
200M Run
REST DAY!!!
We've been working extremely hard, and when I'm getting told that "this is a love hate relationship," "I cursed your name when I rolled out of bed this morning," and "we were just talking about you!" I know that some hurt has been initiated and people are just sore!
Rest is just as important as the workouts...If your sleep pattern is getting screwed up, your skin isn't looking as healthy, or your body just is plain tired it's time to stop! Look around, smell the roses, have a rest day! Letting your body recover is just as important as breaking it down and building muscle.
BTW - I still get sore, and yes I'm working out tomorrow but I plan on taking the WHOLE weekend off!
Okay so I had to do it...another chicken that is...Count #24! By the way below will just answer the horror stories that I've been telling you about. Picture 1; Beef or Jerky? Picture 2; More butter means the vegi's are healthier too!
* Disclaimer....I didn't eat either one! But the grilled cheese sandwiches are looking rather tempting AND safe:)
WOD
1000 meter Row
50 Thrusters (#45)
100 Double Unders
50 Full-Squat Cleans (#45)
100 Double Unders
50 Wall Balls (20# @ 10')
1000 meter Row
Strength -
Back Squat
5 - 5 - 5
WOD
5 Rounds
500 meter Row
400 meter Run
My first ride on a BLM sand rail... And I wonder why I didn't try and get a job earlier:)
Once upon a time there was a WOD named Angie...She's not so fun...But CrossFit Sharkey's trying something different!
WOD
"Opposite Angie"
100 Hand Stand Push-ups (yes, I said it)
100 Kettle-bell swings (#44/#35)
100 Knees-to-Elbows
100 Lunges (1 right leg + 1 left leg = 1 rep)
NOT PALEO!!!
I really, really, really, really like the main page WOD for Sunday so I'm going to have to respectfully post it for our WOD today.
I shamefully didn't do a CrossFit workout today, but I went for a beautiful 10 mile run on an island that consisted of 3 miles of beach (sand running), @ 1.5 miles of golf course running, and 5.5 miles of running under old growth and moss/ historical ruins/ and swamp! It was absolutely fantastic...so much for my rest day:)
Oh yeah chicken count = 21, but the 21st breast was slightly undercooked and left me sick for the majority of Saturday evening.
WOD
15 Deadlifts (#225/#185)
50 Pull-ups
12 Deadlifts
40 Pull-ups
9 Deadlifts
30 Pull-ups
6 Deadlifts
20 Pull-ups
3 Deadlifts
10 Pull-ups
WOD
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
WOD
Jumping Kelly
5 Rounds Of:
200 Jump Rope
30 Box Jumps
30 Wall Ball
Blame it on the rain! Wet weather in Las Vegas and all throughout the southwest have made it look a little like the Evergreen State (Washington State).
Again, another complaint about the food...Sorry! But, if I have to live it I'm gonna share my misery! Okay so 20 chicken breasts into week 3 and frankly I'm tired of chicken. So I tried the pork today, BAD idea. It was cooked, not always the case, but it had the flavor of someones sweaty gym socks that were just pulled out of old running shoes that have been balled up and stuck in a moist locker room. By the flavor I'm gonna say that it was definately not an edible substance, maybe paleo but not edible.
Also, I seemed to have found my grumpy pants in the closet and have been wearing them the last few days. Grumpiness seems to exude me at the moment and there are several times that I remember why I left this place. Although all grumpiness set aside...This place has the nicest people I've ever met. Everyone exudes southern hospitality, caring, and genuineness. I wish I could pack them all up and move them out west with me!
FLETC Tahoe??? FLETC Moab??? I think I'm on to something here, but they may not be able to sustain, they don't cook good fried food out on the west coast. Some how even fried food smells better in the South...hey wait, maybe they're on to something? Certainly caveman would fry their food if they knew how! Ha ha ha...Although I do have some of my classmates trained, they eat somewhat healthy around me and one hid some ice cream as he walked by me in the cafeteria. I need to work on him, rumor has it that he has twinkies hidden in his dorm room.
WOD
5 Rounds
15 Push Jerk #95/#75
15 L Pull-ups
The recent tragedy in Haiti brings back some recollections of working in New Orleans in 2005. I was there for 30 days in support of law enforcement, fire, and the Red Cross mission. Operation L.E.A.D. (Louisiana Emergency Assistance Deployment) brought together federal, state, and local agencies to work under a unified command to restore the greater New Orleans area. I took away many things from that, but one I will always remember is the sense of “smell” of a natural disaster. It was working near a large butcher/meat shop in downtown New Orleans that I will always remember. I can’t even start to describe the smell; my lexicon is not large enough.
I only hope the people of Haiti can come together and work as one to help restore their great country. As the picture below can sum up what people thought about a hurricane named Katrina. I am sure the people of Haiti feel the same about the earthquake.
WOD
Deadlifts & Bench Press 225#
10,9,8,7,6,5,4,3,2,&1
