Work it (4/7-4/13)

Work it, girrrrrl!

Sunday: Rest Day

Monday:
-Snatch 7 sets of a snatch pull and 2 hang squat snatches – 60 lb.
-WOD: 3 rounds of 10kb thrusters & 50m farmers carry (I used 25 lb kbs and finished in 4:15)

Tuesday:
-WOD: 3x (2 min rest in between)
-300 yard shuttle run (50 yard mark) – 1:07 <<—slow! It was tough.

Wednesday:
-Clean 7 sets of a clean pull and 2 hang squat cleans – 85 lb. NEW PR! (and a shoutout to Charlotte with her PR!!)–we rock ūüôā
-WOD: cash-in with 50 DUs
-then… 5-4-3-2-1 hang power clean, T2B 200m sprint (finished in 10:52 with 75 lb.)

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Thursday: Rest Day – did some xBox Kinect Dance Central

Friday:
-Back Squat 5 rep max : 125 lb..
-WOD: 9-6-3 Push Jerk & Strict Pull-ups I used 75 lbs. and a blue band

-I stayed after and did a mini-WOD on my own of:
5 rounds
-5 KB swings (35#)
-5 goblet squats (35#)
-100m sprint

-Then 100 DUs ¬†…enjoy!

Saturday: Partner WOD! 15min AMRAP
While one partner is running 300m, the other partner is working through stations (overhead lunge, sumo dead lift high pull, wall balls, burpees, and air squats) with 10 reps at each.
I must say that my partner was really cute ūüôā
Afterwards, he did his first ring muscle-up! I was so proud of him. It was his goal for April.

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Cover your mouth when you burpee

Burpees are one of the most hate exercises in the CrossFit world.

As you can see, the definition is not kind.

definition

It is the “attempted homicide” that gets me… ¬†But honestly, this is what they feel like at times..

said no one ever

When you walk into the box (aka CrossFit gym) and see burpees as a part of the WOD (workout of the day), you automatically cringe.  Burpees are not enjoyable.  Bottom line.menu

That is so true, by the way!

Anyways, there is a CrossFit benchmark of doing 100 burpees as fast as possible.

That’s it. ¬†Just burpees.

However, there is 100 of the suckers.

The first time I attempted this was January 7. ¬†I did 100 burpees in 9 minutes, 25 seconds. ¬†Yes, burpees for 9 mins, 25 sec. straight… Obviously I took some rest breaks because I thought I was going to die… (hence the attempted homicide definition).

burpees

I should have listened to him… However, on February 16 I tackled the burpees once again… AND… did them in 8 minutes, 16 seconds. ¬†That is a whole ONE MINUTE & 9 SECONDS that I shaved off… Not too shabby, eh??

For those of you who don’t know… here’s a burpee in sequence::::

1. Jump down to the floor.  Try your best to jump both feet back simultaneously.  If you step one foot at a time, you are wasting valuable time and energy.

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2. Using your arms and core, push your body up and bring your feet forward to a squatting position.

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3. Finally, jump up and (give yourself a) clap in the air.

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4.¬†Repeat & repeat & repeat… 100x.

Fun, right? ūüôā

Burpees are a great WHOLE BODY workout.  They just suck.

xoxo, Haley

Question: love em or hate em??

Thrust This!

Tuesday’s WOD was a tough one!  It involved Thrusters and Running.

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It was a total of 60 Thrusters and one mile.  Yowza!

I thought about posting about fitness today since posts have been a whole lotta food lately.¬† So, without further ado….

THRUSTERS!  

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Source

Thrusters are a CrossFit workout that are usually known to be in FRAN.  Yes, THE FRAN workout.

Thrusters are a FULL BODY movement that moves weight through a large range of motion.

The movement is basically a front squat combined with a push press.

Annie-Thrusters

Source

A thruster begins from a standing position (feet shoulder width or slightly further) with the bar in a front rack placement with elbows high.

Then, a front squat is performed making sure to break parallel when lowering down.

Next, stand up from the squat and, with big hips and power from the heels, drive the bar overhead.

The ending position is bar overhead, locked out arms, and head poking through raised arms.

*This motion is easy to do repeatedly (like in Fran).  Once the bar is overhead, lower it back to shoulder height/front rack position, and then begin the front squat again.

Thruster Cues to Keep in Mind…

-Elbows high when in rack position

-Use hips and heels for power to get bar overhead

xoxo, Haley

Question: Do you like thrusters??

Personally, I enjoy thrusters.  They are a fast movement that work the entire body.  =)