Photo taken by Mark Spowrat.
CFWU x 2 Burgner WU x 1
Cleans
5-5-5-5-5
95-115-135-155-175
I think the last set I was taking a little too much time to reset.
Still had some gas in the tank so...
10 rounds of
5 Pull ups
10 Push up
15 Squats
7:47
Handstand Play only 5 minutes.
CFWU x 1
As many KB Snatches in 10 mins
192 reps with a 1 pood KB.
This was very lung and heart oriented. No Muscles were challenged but Cardio was a huge factor.
I learned that you really have drive your hand up at the top of the snatch. Otherwise it crashes on your forearm and causes undo pain.
CFWU x 2
4 rounds of
400m Run
50 Squats
12:25
I think that this is about 1:30 slower then my last attempt at it but over all happy.
Got some new kettlebells today. Me and Allison played around with them for awhile. She is working on going to the TSC in April. With a little more practice I think she will do great.
CFWU x 3 Subbed K2E
5-5-1-1-5-5
135-185-305-335-275-275
Bench Press
10-10-2-1-Fail
135-185-225-255-265
Handstand practice
1 mile run as a warm up then some stretching
30-25-20
24 inch box jumps
70 Lbs DB Swings
Pull ups
17:08
Very difficult. It was a lot harder then I had expected. I am very fearful of Eva.
Running warm up with some stretching
2 miles easy run.
21 mins
Just wanted to get moving and have a nice run.
No CFWU
4 Rounds for time:
1 Guinness
20 Abmat Sit ups
15 Burpees
10 Ring dips
12:01
Thanks Pat for jolting me out of my laziness and getting me moving again! Feels good to have done a WOD after such a long time feeling sorry for myself. Just like I knew it would (deep down).
This past week I was fortunate enough to go to Vancouver and visit some of the excellent Crossfit Affilates out west.
Tuesday I went to Crossfit BC where Angel took me through a great warm up of Parkour moves. This was an excellent way to warm up and learn some things as well. Very coordination demanding. Next there was some squat therapy with the medball. We also worked on front squat.
The WOD was 1/2 of Cindy
Max rounds in 10 mins of:
5 pull ups
10 push ups
15 squats
14 rounds with 5 pu, 10 push and 3 squats.
Wedensday I made my way over to Crossfit Vancouver. Very nice gym they have. Great people to train with.
I did the CFWU on my own while I waited for others to show up. Once the crew was there we did:
4 rounds as a warm up of:
5 Burpees
200m run
Our skill was Hang cleans.
Our WOD was Grace.
30 reps of Clean and jerk 135lbs for time.
4:03
I would like to thank Shep and Angel for taking the time to work with me and teach me some excellent skills.
While away I was fortunate enough to get sick. I have a fever and chills. Not happy about that. I am gonna rest for the weekend and teach first aid to a military class.
All there is to say is holy shit.
CFWU x 3
Snatch
3-3-3-3-3
45-95-115-135-155
Skipped and handstands. Played on this bad boy for a bit.
