WOD 1-21-13

Clean & Jerk Practice 1.21.13(4) Clean & Jerk Practice 1.12.113 (3) Clean 7 Jerk Practice 1.21.13 (2) Clean Jerk practice 1.21.13 Skill Clean & Jerk to 1 RM result: 165 lbs Weighted pull up 3 x max effort Result: 5-5-6 with 20 lbs. vest Conditioning 75 toes to bar 5 burpees everytime drop from bar … Continue reading

WOD Jan. 19th, 2013

CrossFit Yuma Partner WOD 400m run w/ MD ball (20/14) 100 wall balls 400m run w/ MD ball 100 Burpees 400m Run Must do work separately, reps count is determined by partners   Winter Open Prep/ Practice run WOD 1 Clean – Front Squat – Press Press can be push, push jerk, split jerk.  Clean … Continue reading

WOD Jan. 18th, 2013

Skill None Result/ Notes: Strength Front Squat 10 RM Result/ Notes: 175 lbs Conditioning 100 DU Karen (150 Wb w. 20# MD Ball) 100 DU Result/ Notes: 12:50 Midline 50 ball slams (30 lbs. ball)

WOD Jan. 17th, 2013

Skill Muscle up progression  1 – Focus on nose to toes 10 minutes.  Almost on cue, 1 good then 2 bad. Strength Heaving Snatch Balance Build to heavy single UUGGH!!! The fear runs deep! ever since the bar fell on my neck, can’t get past 105#, and I can snatch more. Conditioning Part 1 (70-75% … Continue reading

WOD Jan. 16th, 2013

Skill Weighted Pull Up (3 x max reps – postponed due to need of belt. Result/ Notes: Strength Push Press, 5-5-3-3-1-1 Result/ Notes: 105-115-125-135-145-155 Conditioning 12 AMRAP 15 Front Rack BB Lunges (85 lbs.) 10 HRPU Result/ Notes: 9 +15 Lunges Did WOD incorrect, 10 was lunge, 15 HRPU None Results/ Notes: Midline None

WOD Jan. 15, 2013

Skill 3 rep Power Snatch, bulid to max Result/ Notes: 120 lbs. Strength Deadlift, 3 rep max , 20 minutes Result/ Notes: 265 lbs Conditioning 10 AMRAP 10 Deadlifts (125 lbs.) 15 Bridges Result/ Notes: 9 +13 bridges #2 AMRAP 00 mintues KB snatch 10 each arm , 35 lbs 15 T2B run (~ 250 … Continue reading

WOD Jan. 14, 2013

Skill Muscle up practice and progression 10 minutes of kiping practice on rings   1 Power Squat Clean + 1 Hang Squat Clean, bulit to max When complete, work toward a 1RM squat clean Result/ Notes: 135 lbs complex, 155 lbs squat clean – 1 rep Strength NONE Result/ Notes: Conditioning For Time 50-40-30-20-10 squats, … Continue reading

WOD on Jan 11, 2013

Skill Make up Muscle up progression 10-15 minutes Make up 1 power snatch 1 hang snatch building to max Result: 120 lbs. PR Strength Front Squat 1-1-1-1-1 175-195-205-215-225 Results: 225 lbs. PR Conditioning 10 x 100m sprints 15:43, 16:13, 15:60, 15:07, 15:48, 16:01, 15:88, 16:25, 15:50, 15:58. Missed 1 conditioning WOD 1/10.

WOD Jan 10, 2013

Skill (switched days) Pistols 10 minutes of practice Result/ Notes: Strength Press 8-8-8-6-6-6-2 Keep the same weight for each round Result/ Notes: 95, 105, 120 lbs. Conditioning (1/10 will move 1/11) Filthy Fifty Timed. 1 round 50 Box Jumps 20 inches 50 Jumping Pull-ups 50 Kettlebell Swings 26 lbs 50 Walking Lunges 50 Knees to … Continue reading

Determination

There are many reasons why I love CrossFit; fitness, well-being, community. But here is one people forget, determination. At some point a WOD will come across which doesn’t necessarily push the motor, but rather pushes the ability to move past failure; the “I can’t or I quit.” I had one today where the wall hit … Continue reading