December 26th through January 10th.
With no computer on my holiday, it's been a while since I made any entries. On our way downstate we worked out at CF906.
CF906 and the beginning of our Christmas holiday.
December 26th - Deck the Halls WOD:
2 person teams, each with a deck of cards.AMCAP (As many cards as possible) in 30 minutes:- Spades: Butterfly Abmat Sit-ups
- Hearts: Wall Climbs
- Clubs: Medicine Ball Cleans 20#/14#
- Diamonds: Box Jumps 24/20″
- Jokers: Both partners row 500 meters
- Aces 11 Burpees
*post number of cards and number of jokers in 30 min.
We had a good time suffering together. the wall climbs were the hardest part of that, especially with Kirsten's shoulder bugging her. Naturally the new pack of cards that we borrowed showed us all the hearts. Kirsten thinks we got 30 cards + both jokers
After a nice visit with Kirsten's dad, we travelled to my Mom's in Mount Pleasant.
Angels doing kettle bell workouts.
The very next day we got the sad news that Kirsten's dad passed away. On the 29th I went to my Mom's gym, CrossFit Worthy. Kirsten was not yet wanting to go.
Jeremy at CrossFit Worthy tries out the Magic Elf Hat.
December 29th
Coach Jeremy led me through a workout that took me a couple of hours. Later I watched a class of veteran's do the same workout in an hour.
Warm-up
3x
- 3 Goblet Squats W/ Blue Band
- 3/3/3 Snatch Press W/ PVC
- 6 Steps Overhead Duck Walk
Then with an empty bar:
- 5 Snatch Pull
- 5 Dude Pull
- 5 Hang Muscle Snatch
- 5 Snatch Balance
- 5 Snatch
Weightlifting
A): Snatch (Heavy Single; 3×1 @ 80%; E2:00)
B): Back Squat (5×3; @ 85%; E:150)
MetconC): Metcon (Weight)
Alternating EMOM x 10:00- Odds: 5-8 Box Jumps 24/20
- Evens: 5-8 Overhead Squat 135/95
January 2nd
I went back and fit into a class this time. Mom came too. Susie had a special program for her.
Warm-up
3X
- 5 Goblet Squats
- 5 Barbell Jump Squats
- 3 Seated Box Jumps
Think *Explosive!*
Weightlifting
A): Back Squat (Work up to 2rm; 15:00)
B): Weighted Dips (75×5, 85×3, 95×1+; 1:45 rest )
MetconMetcon (Weight)
Alternating EMOM x 10:00
- 5 Burpees
- 6 Power Snatch 135/95#
Mom and coach Susie.
The following day was our trip back north. We stopped at CF Worthy to limber up before the drive. Jeremy did some excellent work on Kirsten's shoulder. We continue to use the stuff that he showed us. Although this stuff really helps, Kirsten now feels that a trip to the doc is in order.
Kirsten working out her shoulder stuff.
January 5th
Back home and back to work. This Monday was a rest day, so I did Sunday's workout.
Back at CF906 this week.
WOD:“Diane”
21-15-9
- Deadlifts 225/155#
- Handstand push-ups (*sub shoulder press)
Having not done any pulling, I switched out ring rows for the push-ups.
January 5th
Naturally the next workout had pull-ups.
Strength
Front Squat
WOD:“Jackie”- 1000m Row
- 50 Thrusters 45/35#
- 30 Pull-ups
Lot's of green band pull-ups.
January 7th
I did a bit of the workout from the day before.
EMOM 20'
- 1 Snatch @ 70%
I've been working on my snatch.
January 10th
Back home for drills and hills!
We went to MTU trails. Cold! fairly slow.
Drill
Double pole up gradual uphill (Oak straightaway.)
Hills
One loop of Balsam.
There, that's us all caught up. I'd tell you more about it, but we need to get back out there!
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