HAPPY NEW YEAR!!!!

cheers to a great year to come!!

live - think - create - love - laugh - volunteer - workout - dream

last workout of 2010...tear...on to 2011!!!

worked on cleans
4-3-2-1 (65#, 80#, 95#,100#)

WOD: 3 rounds for time
10 20#ball cleans (lack of equip)
run 200m
10 handstand push-ups

finished in 5min 30 sec.
-----------------------
technical work:
pullups (40)
deep DEEP dips (40)

I really hated that there was no chalk available. My hands were so sweaty today for some reason. I was losing grip like the Dallas cowboys losing every game. I think I could have completed more pull-ups and worked on heavy weight for my cleans but I could not keep it together towards the end. gross and irritating at the same time! 

CLEANS

Last taco night

Third time eating tacos and it was nice knowing you...you delicious fajita tacos with avocado and cheese with grilled onions. We are still friends but I'll call you next year.

Legs for days

Strength 2-2-2-2 squats

WOD: 10 rounds for time

10 air squats
Right arm snatch (18#)
10 air squats
Left arm snatch (18#)
10 air squats

Finished in 15:30

Omg. Oh em' gee that was a good one!

"FRAN"

oh Fran you grouch! I've been watching videos of CrossFit Fran PR's. I've got to say that most people don't get their chin over the bar on pullups. the motion is there but they gotta get up UP UPP. I don't want to be "one of those" check out these videos of some good ole' Frans! chin over chin over, squat down down down

MEN (sub 2:00 min)




WOMAN (Heather Keenan Bergeron & Miranda Oldroyd)

metcons & WOD's

I like metcon's don't get me wrong but they cause some serious pain.





^^^^^^^^ that is "Fran" which I will try and conquer very soon :)

metcon (metabolic conditioning)
CrossFit Journal article

Human-Power-Output and crossfit metcons
CrossFit Journal article

A POST FROM MAINSITE: (example of why metcon's are important and eat you alive)
My Fran time with prescribed weight is 11:21. That is busting my bottom, feeling like death for 30-60 minutes afterwards.

My pullups max is about 25.
My push press max is around 200.
My Front Squat max is 250.

So I think it is definitely my conditioning and not my strength that is the problem.

workout workout with Ranger

So I visited the only CrossFit box in Southern Texas called Ranger CrossFit (www.rangerbootcamp.com) Its a nice box with a good supply of equipment and nice people. Thank goodness it was a cool night and not hot and humid. I was excited because my cousin joined me which was really cool. It was his first time but he always goes all out!!! The warm-up was a bit different from what I am used to which was cool to try. I worked in some of CFNC dynamic stretching which I love.

The workout was AMRAP in 10 minutes:
5 pullups
10 ring pushups
15 wall balls (14#)
40 yrd. sprint with 30# sand bag

I did 7.75 :) needed to run the 40yrd to get 8 completed

I felt a bit yuck after since I'm still recovering from this nasty asthma/bronchitis deal-e-o. After the workout I worked on my butterfly kips. I did 5 sets of 7. They are becoming easier!!! whoo hoo! I really like their bar. It had a good grip and swing to it if that makes any sense.

That was yesterday......TODAY....I joined a fellow CrossFitter from b'ville and we went to the gym to do our business. He was awesome and nice :) awe...We did a light warmup, strength work, and then the WOD.

we did strict press 3-3-3 (65#) didn't want to strain my stupid knot between my shoulder blades UGH!

WOD:
25-20-15

45# thrusters
25# kettle-bell swings
situps

completed in 6 min 20 sec. wish i could have done 65# but i need to get that knot out. The 25# KB was to light but that's ok :) next time! OH so the story of the knot is dumb! I was coughing sooo hard last week I actually pulled my oblique and back which is still healing. too bad so sad. Tomorrow is mobilitiy with Rene :) a rest day then CrossFit on thursday por favor