After six years, I have lots of experiences to share that will hopefully help newer athletes and coaches get on the right path a whole lot sooner than I did. Anything that you can do wrong in CrossFit, I’ve probably done. I’m a slow learner. I usually try to break the wall that is in my way before I decide to go over or around it. So, I’ve decided to share some of my lessons learned in the hope of making other CrossFitters’ learning curves better than mine.
Read the rest of the article here – Lessons by Pat Sherwood
4 rounds
10 Kettlebell Swings
10 KB Push Press (each)
10 Box Jumps (24/20″)
WU x 2
4 Rounds
10 KBS 25#
10 Shoulder Press
10 Box Jumps-grey box
Time: 9:01
Wu x 2
Strength
Push Press 5’s
75-80-85-90-95(1)
WOD
10 KBS
10 KB Push Press (1 arm)
10 Box Jumps (14″)
25 lbs KB
Time: 7:38
Good Job Everyone!!! 🙂
WU x 2
Strength: Deadlifts x5: 165 – 185 – 205 – 215 – 235
WOD / 4 rounds
10 KBS 35#
10 KB Push Press 35# (each arm)
10 Box Jumps (black box)
Time: 7:54
Wu x 2
Strength
OHS 3′s
35-40-45-50-55
WOD
10 KBS
10 KB Push Press (1 arm)
10 Box Jumps (12″)
20 lbs KB
Time: 8:12
I forgot to say Thank You Joanna for all your help this morning!! 🙂
WU x 2
Squat Cleans x 5
65-75-85-95-105
WOD @ 35#
10 KBS
10 KB Push Press (each arm)
10 Box Jump 24″
Time: 7:22
Practiced DU’s – PR of 9 in a row 🙂
WU x 2
Strength 5x Front squats
75-95-115-125-130
WOD 4 rounds
10 KBS (30#)
10 KB Push Press
10 Box Jumps (black)
Time: 9:45
I think this is the first time you will hear me say this, and maybe the only time, but the BJ’s were easy and I was able to do 10 in a row without stopping for fear of slipping or actually slipping!
bahhhh …….
It was great seeing you last night. Felt like it’s been awhile….we should fix that 😉
Thanks to the 6 am’ers that stuck around. Your cheering helped!
WOD as rx’d
7:30
Daily Squat to 285
Good work Kevin! Sorry I couldn’t stick around, I had to get to Petitcodiac 🙂
WU x2
Back Squat x5
105 115 125 145 165 PR Reps
Continued on with Daily squat at 175×1
Wod Rx
9:10
I’m glad it’s not summer so I don’t have to wear tank tops or t-shirts cause I’m sure I’ll have some lovely bruises on my arms after that one.
Good job Jo! I agree with the bruises….they are everywhere. Going to have to be more careful with wedding in 25 days…:).
Ya, I modified my workouts the week or so before our wedding, you can do the same. Just remind Kevin or me when it’s getting close and we’ll change up some movements if necessary 🙂
WUx2
Shoulder Press x5
45-50-55-60-65(f)-65-68(x4)
WOD 4 rounds
10 KBS (35#)
10 KB Push Press (25#)
10 Box Jumps (20′)
Time: 7:15
I could do 35# Push Press with my right arm but not strict with left so I went down. I would have like to use 30# but I must have been blind this morning and could not find it.
Fun WOD!
I had the 30# 🙂 hehe
Wu x 2
Strength
Back Squat 3′s
90-95-100-115-130(1)
WOD
10 KBS
10 KB Push Press (1 arm)
10 Box Jumps (20″) / Forgot to add the extra 4″
35 lbs KB
Time: 6:28
40 lbs or 45 lbs would be a nice weight for the next time.
Skill of the week – Practiced 4-5 kipping pull ups (hands to chest).
Felt a little strain on the elbows when I practiced transitions. Joanne gave me a couple good exerciece to use during warm ups, to help prepare for the mucule up when I feel up to it.
Great article by Pat. Thanks for sharing Kevin.
Wow! what a great article! I really enjoyed reading it!
Great article indeed.
WU x 2
Strength: Back Squats x 5
120-135-155-175-195
WOD @ 40#
10 KBS
10 KB Push Press (each arm)
10 Box Jump 24″
Time: 9:07
Am I to understand that there are prizes for Crossfit Games teams with the most participants? We should try to win the tickets to the Regionals, that’d be an awesome trip!
http://games.crossfit.com/article/new-open-prizes
Wow, loved the article!!!
Push Press – 5RM
95-135-155-175
Modified WOD:
100 Box Jumps (24″) —> 5:16
Cleans – 5RM
65-70-75 stopped here and worked on form
WOD as RX
12:19
I loved this WOD!
“Mary” in hotel gym in Toronto
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I think I did 12 rounds, no pennies so I cant be sure.
i think thats Cindy!!
WU x 2
Strength: Push jerk x 1
135-150-175-205-225-250f
WOD @ 53#
10 KBS
10 KB Push Press (each arm)
10 Box Jump(black box)
Time: 7:50
Shoulder Press x 5 -> 40-40-40-45-50×8(amrap)
WOD with 25# KB & 20″ Box – 11:50
Front squat 5’s
135-155-175-195-205
WOD as Rx’d -> 6:30
push jerk 5’s
65-75-85-95-115
Wod @ 35
time= 6:38
wu x 2
strength – Dead lift x 5
185, 225, 245, 275×4
WOD : 4 rounds
10 KBS (40#)
10 KB Push Press (each arm)
10 Box Jumps (20″)
Time : 8:12
wu x 2
strength – Front squats x 1
65, 75, 85, 100(drop to fast), 100, 110(F)
WOD : 4 rounds
10 KBS (15#)
10 KB Push Press (each arm)
10 Box Jumps (12″ & 25 plates)
Time : 7:20 (could have used 20# only 25# left next time)
Practice skill of the week muscle up
Deadlifts: 5x 95#
WOD with 20# and 20″ box jump
Time: 8:46
Homemade Protein Bar recipe – 8 servings
1/2 cup oatmeal
1 1/2 cup protein powder
1/4 cup natural peanut butter (NO SUGAR ADDED–fat drained)* I used Almond butter
1 cup skim milk powder
Mix all ingredients together in a bowl and add enough water to make a stiff dough
–you will have to get your hands dirty to mix it up; it’s sticky.
Spray an 8×8 inch cake pan with Pam and press in dough evenly.
Refrigerate a few hours to harden, then cut into 8 – 12 bars, depending on requirements.
Wrap bars in plastic wrap & store in fridge.
You can adjust to your portion needs by cutting into larger or smaller bars.
I cut mine into 8 bars and that works out to approx:
28.5g protein
22.5g carbs
6g fat
245 calories
Those look good Marc.
I used chocolate protein powder. And yes they taste really good
C&J 255 x 5
Snatch 185 x 5
WOD rx
5:00
Nice meeting and training with you guys. Great work.
Those numbers are a little big and little fast. NICE Tony.
WU x 2
Front Squat x 3
135-145-165-185-205 PR for reps
WOD
10 KBS 35 lbs
10 KB Push press
10 Box Jumps 24″
Time — 6:40
Great job everyone!
WU x 2
Shoulder Press x 3
45-50-60-65-70
Odd….I cannot seem get beyond 70# for a 1 rep. shoulder press, but I can do 3 reps.
WOD: 4 Rounds
10 KBS @ 25#
10 KB Push Press @ 25#
10 box jumps – 20″
Time 8:53
No 25# KB left, so I used a dumb bell. This probably saved me some bruises on my forearm. Note to self for next time, I think I could have handled 30# on the push presses.
Tried OHS but some lower back pain put me back on the foam roller for another day
4 rounds 45#
10 kbs
10 lb push press each arm
10 box jumps 20
7:05
WU x 2
Strength: Back Squats x 1
135-155-175-195-205- 215
Could have kept going, but, I will save it for next time.
WOD @ 40#
10 KBS
10 KB Push Press (each arm)
10 Box Jump 24″
Time = 7:26
Worked on Muscle Ups. Didn’t quite get one tonight, but, I will have a strict one before the end of the month.
Foam Roller work
Worked on Muscle ups.
WU x 2
Strenght: Push Press X 5
65-75-80-90-100
4 rounds
10 Kettlebell Swings 35#
10 KB Push Press (each) 35#
10 Box Jumps (20″)
T 7:52
wu x 2
strength: OHS 35, 40, 45, 50 (only 4, but that is a max and I was doing 5’s
wod with 15 lbs (light for swings, perfect for KB push press)
8:17
WU X 2
Front squat 1’s
95-115-130-145-160
$ rounds:
10 kbs
10 kb push press (Rx 35# had to use 25# because of right arm)
10 Box jumps 20″
Box jumps much faster having practiced continuous jumps on 18″.
Bummed about the 25# – but what can you do!?!
Time: 7:29
Foam Roller work
WU x 2
Strenght: Push Press X 3
65-70-75-80-85-90 PR for reps
Nice sharing a rack with you Jocelyn!
4 rounds
10 Kettlebell Swings 25#
10 KB Push Press (each) 25#
10 Box Jumps (12″)
Time – 10:31
WU x 2
Strenght: Shoulder Press X 5
65-75-75-75-85
4 rounds
10 Kettlebell Swings 30#
10 KB Push Press (each) 30#
10 Box Jumps (20″)
Time – 7:27
This was my first WOD back after 3 months away from the gym. Not gonna happen again.
Push jerk 5’xs
65-75-85-95-115
Time: 6:38