Okoboji Winter Games 10K

57:12

3rd place!

Warmup:

1 min jumprope
some arm swings
30 second jumprope
10 lunges
5 squats
5 pushups
30 second jumprope
8 lunges
4 squats 4 pushups
(etc down to 2 lunges, 1 squats, 1 pushup)

Workout:
Tabata Squat/KTE Mashup:
8 rounds of:
20 seconds max squats
10 seconds rest
20 seconds max knees to elbows
10 seconds rest

Total reps: 190

Then 2 rounds of:
6 min row for max meters
followed by 5 rounds of Cindy (5 pullups, 10 pushups, 15 squats)

I did one 6 min. row, got 1162 meters, and quit after that because my right bicep felt like it was about to fail. Yikes. Hopefully a good night's sleep will fix that.

Warmup:
2 rounds of:
PVC stretch while partner crab walks
crab walk ~50 meters (half backward half forward)
plus some other stuff


Workout:
Max rounds in 15 minutes of:
10 handstand pushups
10 strict pull-ups
10 ring dips
10 box jumps, 30"

I got 1 round plus 5 handstand pushups, all with no kip

Then 1500m row for time

6:27.9 ...kinda weak sauce.

Warmup: something

Workout:
4 rounds - 45 seconds on/15 seconds off of:
wall ball (14lb)
double unders
push press (65lb)
knees to elbows

I got 267. Team Frisbee (me, Beef, Meagles, Klob) got 1066 total! We are awesome.

Warmup:
45 seconds on, 15 seconds off:
PVC hamstring stretch
walking lunges
row
PVC overhead squats
walking lunges
row
PVC stretching
walking lunges
row

Deadlift 10-8-6-4-2 @ 95-105-125-135-145


Workout:
Deadlift 5-3-max @ 165-195-225(2)

Metcon:
Tabata (8 rounds, 20 seconds on, 10 seconds off):
kb swings(16kg) 10-10-10-10-10-10-10-10
pushups 7-6-6-5-5-5-4-5

Warmup: Something

Workout:
Clean & Jerk 2-2-2-2-1 @ 105-115-120-125-130

Metcon:
Tabata (8 rounds, 20 seconds on, 10 seconds off):
Front Squat (95lb) 7-6-6-5-5-5-5
Pullups 3-4-6-6-5-4-5-4

Warmup: Something

Workout:
Max handstand pushup ladder (1-3) in 5 minutes (I got through 5 ladders with 2 medium bands, no kip)
rest 2 minutes

Max Ring Dip ladder (1-5) in 5 minutes (I got through 1 ladder plus 1-4 of the next ladder)
rest 2 minutes

Then 3 rounds for time of:
10 kb swings (16kg)
10 burpees
10 box jumps (24")

6:57

Warmup:
1 min jumprope
1 min PVC stretch
1 min jumprope
1 min PVC stretch

PVC practice snatch progression
2x 35 lbs practice snatch progression
Back squat 5 @ 95

Workout:
Back squat 5-3-1 @ 150-170-190

Metcon:
For time:
30-20-10 reps of:
situps
double unders
pullups

8:56

Hotel Workout with JJ!

4 min run @ 6mph warmup

Some work on pushups, goblet squats (w/ dumbell), and kb swings (w/ dumbell)

Workout:
6 rounds of:
5 pushups
10 goblet squats (20 lb. dumbell)
5 kb swings (20 lb. dumbell)

No clock. I did 7 rounds.

Warmup:
2 rounds of:
10 squats
10 GHD back extensions
10 situps
10 pushups
10 pullups


Workout:
Back squat 3-3-1 @ 145-165-185

Metcon:
For time: 1 power clean + 1 front squat + CTB pull-up ladder (1-10)
1 power clean + 1 front squat
1 CTB pull-up
1 power clean + 1 front squat
2 CTB pull-ups
1 power clean + 1 front squat
3 CTB pull-ups
etc, etc...all the way to 10

I did 75 lbs. and finished in 12:52 (I think)

Warmup: Something

Workout:
Snatch 2-2-2-2-1 @ 85-90-90-95-100

Metcon:
3 rounds, each for time:
500m row
25 kb swings, 24kg (16kg)
rest approximately 3 minutes
3:32/3:43/3:39

Warmup: something

Workout:
3 rounds of:
max strict pull-up (I got 3-3-3)
max strict ring dip (I got 5-5-5)
25 sit-ups
Rest in between rounds while partner works

Metcon:
3 rounds for time:
10 handstand pushups
50 double unders
12:13 w/ kipping handstand pushups

Jackie

CrossFit Foundations (PVC skillz class):
Shoulder Press
Squat
Sumo Deadlift High Pull

Open Gym:
A few tries at a muscle up
Some wall ball work (need to get more symmetric)

Workout:
Jackie:
For time:
1000m row
50 thrusters (35 lbs)
30 pullups

11:53. Meh. I could have been more efficient with the row (took off a little too hard), and I could have done a better job staying on the bar for thrusters.

Warmup:
Jumproping and PVC stretching and pushups


Workout:
Me and T teamed up for time:

30 wall balls (14lb) (relay-style)

Then 3 rounds of:
20 kb swings (16kg)
20 sit-ups
20 double-unders

Then 3 rounds of:
20 push press (55lb)
20 sit-ups
20 double-unders

30 wall balls (14lb) (relay-style)

Me and T finished in 23:15

Warmup:
1000m row
Some deadlift stuff


Workout:
Deadlift 5-5-5 @ 165-190-215

3 sets
max muscle-up (I did 7-5-5 jumping muscle ups)
rest 2 minutes

3 sets
max HSPU (I did 1-1-1)
max strict pull-up (I did 5-3-4)
rest 2 minutes

3 sets
max strict ring dip (I did 8-5-6)
rest 2 minutes

Warmup:
2 rounds of:
10 squats
10 GHD back extensions
10 situps
10 pushups
10 pullups


Then worked on muscle ups for about a half hour.

Warmup:
3 rounds of jumprope + PVC stretching

45 sec, 45 sec, 30 sec freestanding handstand holds (with spot)

Workout:
Max rounds in 15 minutes of:
10 burpees
10 box jumps (30" but I did 31")
10 ring dips

I got 4 rounds. Then I massively puked.

Warmup:
1 min jumprope
1 min PVC active stretching
1 min jumprope
1 min PVC active stretching

2 rounds of 3 times through bear complex @ 45 lbs

Back squat 5 @ 95

Workout:
Back squat 5-5-7 @ 120-140-160

3 rounds of:
power clean + 8 thrusters @ 55 lbs (easy for wrist)
max CTB pullups (I got 5-2-6)
rest 2 minutes