Wednesday Nov 2nd - CF WOD

General Warm up

Skill:

10 min

L-Sit Progressions

WOD:

4 Rounds for Time

500m Row

12 Wall Balls (20 lbs)

15 Release PU

Completed in: 13:14

Cash Out:

100 Abmat Situps

Completed in: 3:47

Tuesday Nov 1st - CF WOD

First official day of classes at CF Free!

General Warm up

Strength:

Front Squats

5 x 5

185 x 5 / 225 x 5 / 245 x 5 / 255 x 3 + 1 fail / 255 x 4 + 1 fail

________

Rest 2-3 min

________

WOD:

"The Opener"

Pyramid

10-9-8-7-6-5-4-3-2-1

MB Cleans (20 lbs)

Burpees

PU

Completed in: 8:43

Monday Oct 31st - CF WOD

So after a long two weeks and very little training CrossFit Free is finally open! Tonight marked the opening with an awesome Halloween Bash!

There were a number of WODs that took place, below is the one I took part in:

General Warm up

WOD:

5 min AMRAP

5 x MU

5 x Power Cleans (155lbs)

Completed: 3 rounds + 2 MU

5 min rest

5 min AMRAP

25 x DU

10 x Rig Wall Balls (20 lbs)

Completed: 2 rounds + 15 DU

WOD 2:

Team workout

5 min AMRAP

Hanging Rig Walks

Box Jumps (30")

Completed: Cant remember

Cash out: Pumpkin Head Beer & Steak!

Awesome night!

Monday Oct 24 - CF WOD

Workouts have become scarce as the opening of CF Free gets closer. There is still work to be done before the doors open.

www.crossfitfree.com

Excited for Brandon and Justin...their dream is being realized!

So, since I havent trained since Friday, I did a little extra today.

Warm up:

DU work

Hip mobility

________

Strength:

Front Squat

185 x 5 / 225 x 5 / 245 x 3 / 265 x 3 / 275 x 3 (PR) / 275 x 3

________

Rest 2-3 min

________

WOD 1

20-18-16-14-12-10 C2B Pull Up

10-12-14-16-18-20 Abmat Situp with 14lb MB Overhead

Put a 10 min cap on it...but when the bell rang I only had the final set of 20 situps to do...so I wasnt gonna stop. But as a result I dont know what the final time was.

________

Rest 15-20 min

________

WOD 2 Part 1

Run 4 x 400m

Rest 1 min between each 400m

Completed with rests: 8:17

________

Rest 3-5 min

________

WOD 2 Part 2

"Laffy Taffy"

12 min AMRAP

5 Hang Power Cleans (95lbs)

5 Box Jumps (30")

10 Burpees

Completed: 10 rounds + 5 PCs + 1 BJ

________

All in all it was a great workout.

Friday Oct 21 - CF WOD

Had a great workout tonight...and it was much needed since I havent had a chance to train all week.

Warm up:

DUs

Mobility

__________

Strength:

DL

225 x 5 / 275 x 5 / 315 x 2 / 365 x 1 / 385 x 1 / 405 x 1 / 415 x 1 (PR)

__________

Rest 2-3 min

__________

WOD:

Troy and I schemed up a little workout, Troy definitely came through with the bulk of it all...and I contributed a new movement to wrap up the workout. Troy dubbed the new movement J-Chops: One pullup right into one T2B = one rep.

5 min to complete

500m Row

Max seated box jumps in time remaining (12 inch bench to 30 inch box)

rest 1:30 min

5 min to complete

500m Row

Max stone shoulders in time remaining (95 lb atlas stone)

rest 1:30 min

5 min to complete

500m Row

Max J-Chops in time remaining

Completed: 34 Jumps and rowed 1:38 - 1:42/500m pace

Completed: 21 Stone Shoulders and rowed 1:46 - 1:48/500m pace

Completed: 20 J-Chops and rowed 1:40-1:44/500m pace

Freaking great workout!

Cash out:

DUs

Sunday - CF WOD

Did a little team WOD on our final day of learning at the Level 1 seminar down at Reebok CF One.

8 Min AMRAP

3 Man Team

Lunges (Time Keeper)

Push Ups (Count Reps)

KB Swings (Count Reps) (56 lb)

Total Reps: 394

Saturday - CF WOD

Attended my first day of my level one training today down at Reebok CrossFit One.

Met a bunch of great people today, and learned a bunch.

At the end of the day we did Fran, it wasnt a PR...but it was fun.

Fran:

21-15-9

Thrusters (95 lbs)

Pull Ups

Completed in: 4:19