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!

Friday

REST DAY

 

 

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

  

Friday

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!

 

Thursday

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

Wednesday

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:) 

Tuesday

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!!!
 

Monday

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

Saturday

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

Friday

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). 

Thursday

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