You – “What weight should I use?”
Me – “Let’s see what you used last time. Oh, it’s not in your journal. Hmm.”
Have we had this conversation before? If so, you need to start keeping detailed (and mandatory) records in your journal.
Write down the warm-up (any subs), the strength lift and reps and sets, the workout with weights/bands/subs, your results, and how it felt.
You can even write what time of day you did the workout, how much sleep you had, your nutrition. The more detail you write, the better chance you have of producing better results. If you know the conditions it takes to hit PR’s, then it’s motivating to continue with those conditions (ie. 9 hours of sleep, etc.).
AMRAP in 10min of:
10m Broad Jumps
10 Jump Squats
10 Jumping Lunges
10 Box Jumps
Ooo, the mac dad’ll make ya…jump! Jump!…the daddy mac’ll make ya…
CW x 3
Front Squat (5s) Went very light because of my lower back 35-55-65-75
WOD – AMRAP in 10min of:
10m Broad Jumps
10 Jump Squats (@10lbs)
10 Jumping Lunges
10 Box Jumps
Rounds – 6 + 3 box jumps
Would love to run into this WOD again when my back is feeling better. The broad jumps hurt so much.
Handstand Puhsups (strict)
3-3-3-2
AMRAP in 10min of:
10m Broad Jumps
10 Jump Squats (45#)
10 Jumping Lunges
10 Box Jumps (20″)
7 rounds + 10 Jump Squats
Good job morning crew!
Good luck evening (sweat shop) crew!
Warm Up x3
Push Jerk x3
45-55-65-70-75
AMRAP in 10 min:
10m Broad Jump
10 Jumping Squats (35#)
10 Jumping Lunges
10 Box Jumps
5 rounds
I’m glad I did this one in the morning,the heat will definitely wipe you out on this one this afternoon.
CFWU x 3
Front squat 5’s
95-135-155-165-175PR for reps
WOD @ 45# -> 6 rounds + 6 jump squats
Hey Kevin,
Can you cancel my 4:15 for me. Thanks!
WU x3
Strength – Cleans x3
75-80-85-90(PR Reps)-95(PR Reps)
AMRAP in 10 min:
10m Broad Jump
10 Jumping Squats (35#)
10 Jumping Lunges
10 Box Jumps
4 + 8 Box Jumps
Note to self..jumping INTO box jump rather than ONTO box jump will result in lovely shin bruises to show off in summer.
Warm up times 3 (chest to bar yellow and green band pullups – plank, elbows in, pushups)
strength shoulder press 3’s
45×5 60-65-70-75-80 (1) failed on 2nd
wod Jumpy Mc Jumpy or something like that
AMRAP in 10 minutes of
10 m broad jumps
10 jumping squats (35#)
10 jumping lunges
10 box jumps (black)
4 rounds & 3 box jumps ( I was scared to hurt my knees so I was extra cautious on this one)
Kudos to Steph and Joanna and everyone else who didn’t let fear and some bruises get in the way of getting those box jumps done! They were hard after those jumping lunges.
Kevin thanks for always giving us a variety of challenging workouts to help our bodies get stronger 🙂
Cleans – 1RM
95-115-135-155-175(Fx3)
WOD:
AMRAP in 10 min…
10 Broad Jumps
10 Jumping Squats 45#
10 Jumping Lunges
10 Box Jumps
5 rounds + 10 jumping lunges
Great job ladies!
Warm up x3 with modified squa…I mean seat to standing things sm box w45#
Strength C&J x1
65, 75, 85, 105,the big F but succeeded with the 95
WOD Holy jumpins’
AMRAP in 10 min…
10 Kevin’s special bunny Jumps (which were kind of fun)
10 Squats box w45#
10 Lunges
10 Box steps
3 rounds +10 lunges
I was a little disappointed on this one…next time.
Wooohooooo on the C&J!!! That’s some heavy lifting girlfriend 🙂
backsquat 3-3-3-3-3
135-145-155-165-175
AMRAP in 10min of:
10m Broad Jumps
10 Jump Squats 45#
10 Jumping Lunges (Hurt my right quad on the first one. Substitued with regular lunges).
10 Box Jumps
6 rounds even.
WU x 3
Strength = Deadlifts x 3
3-3-3-3-practice with coach K-Woo!
205-215-225-235- 135 x a bunch of lifts to work on posture and tecnique. Thanks coach!
WOD:
AMRAP in 10 min…
10m Broad Jumps
10 Jumping Squats 45#
10 Jumping Lunges
10 Box Jumps
5 rounds + Broad Jumps
Holy leg burning hell Batman! That was leg-a-riffic! I know a bunch of crossfitters who will have sore bums tomorrow! *hehe* bums!
Great work 6:30 crew! All 3 of us.
Oh, and the Temp was actually pretty good in the gym at 6:30… so… take that morning people! *hehe*
TRUCE!!!
am workout
1500m pool swim, 35 min (3 min faster than sunday race, go figure!)
pm workout
55km road ride, 2hr 17 – a moderate pace, more of a recovery and catch up on the gossip with the ladies ride – and HOT!