Last day at MP CrossFit and Health Zone

A great workout today. Did HSPU with a yoga block for the first time. Granted that's not anywhere near a full HSPU, but it's a far cry from raking your shins on the wooden box jump boxes!! So...progress!!

Diane

21-15-9
Deadlifts (135 lbs)
Hand Stand Push Ups

My time: 10:00 w/ yoga block

***

So, I'll do a little blogging on my blog. Imagine that!

Tomorrow I'll begin my new adventure at CrossFit Jenks. I'm happy with my decision, and ready to move on.

Saying goodbye to Danny, Robert, Ben & John was tough this morning. Even harder to say goodbye to Rusty. He signed me up at HZ almost 10 years ago. I never thought I'd leave Health Zone, but then I never had any idea I'd be doing CrossFit! Amazing how we can become attached to people and places. But, times change, things change, and we move on when it's necessary.

I'm looking forward to some new challenges and being back with B and Clint.

So, let the games begin!!

run run run

2 mile run - not timed

Happy Thanksgiving

karen
150 wall ball shots for time

my time: 9:44 (12 lb)

The Road Less Traveled

That would be The High Road...which might be lonely for a couple of days but it's the right way to go!

Just one more workout at MP, next Monday, and then I'll be back with Bershunda & Clint on a new adventure! :-) I'm really going to miss Danny, Robert, Jim & Ben.

Today's WOD:

5 rounds for time of

20 Pull Ups
run 200m
20 burpees
run 200m

My time: 48:07 RX

Deadlifts

3-3-3-3-3

Post max load

My max today was 225
This is a PR on a 3-rep lift for me

my sets:
warm up sets: 45-65-95
work out sets: 135-187-207-217-225

Nancy

5 rounds for time

Run 400m
OHS (65 lbs)

My time: 23:33 Rx
all unbroken sets on OHS

5K

run a 5k, post your time

My time: 34:58

S
L
O
W
as
DEATH :-(

I know if I would RUN more I could get FASTER. I just lost the love of running years ago and it's hard to get it back!

The Crippler

400m Walking Lunges

My time: 17:43

*******

Erin finally pushed me over the edge this morning - can't take her mouth anymore. I went ove to the main gym and did the workout alone. Erin is a poor excuse for a coach. She is neither helpful nor encouraging. She is critical, bitter, hateful and rude. She talks down other affiliates, perhaps out of envy or jealousy. She rarely is complimentary about successes. She's just not a motivator at all, which a coach should be!! I cannot see myself improving under her "guidance". I know Jimmy was in a bad spot when he was deployed and she was his only option, but she will run his business into the ground.

For time:

Run 800M

5 rounds of:
10 Kettlebell Swings (1.5/1 pood)
20 Pull-ups
30 Sit-ups

...then run 800m

My time: 33:08 Rx

Clean and Jerk
1-1-1-1-1-1-1

45-65-87-97-107-112
failed on 117

"Filthy Fifty"

50 Box jump (24")
50 Jumping Pull-ups
50 Kettlebell Swings (1 pood)
50 Walking Lunges
50 Knees to elbows
50 Push press (45)
50 Back extensions
50 Wall-ball shots (20)
50 Burpees
50 Double unders (200 singles)

My time: 38:07*
*20" box step-ups
single jumps
12# wall ball

I'm convinced that jump rope and box jumps are horrible for my shins.

Little discouraged this morning, realizing that B is gone for good, and I really enjoyed working out with her. I'm not ready to make the move to Jenks, not ready to give up on MP CrossFit just yet. There are a lot of negatives about it, but I'm still getting a good workout. I don't know what the answer is...so until I do, I'll stay put.

"JT"
21-15-9
Handstand Push-ups
Ring Dips (3:1 bench dips)
Push-ups

My time: 17:08 *

*Modifications: HSPU - knees on 24" box
Ring dips - knee in 1" band for assist

(The band on the ring dips beats the hell out of 3:1 bench dips as a sub!!)

Jimmy had posted "Murph" last night, and I actually dreamed about it...for no good reason. When I got up this morning the WOD was posted as:

Running "Josh"

21 OHS (95/65)
42 pull ups
run 400m
15 OHS (95/65)
30 Pull ups
run 400m
9 OHS (95/65)
18 Pull ups
Run 400m

My time: 26:22 Rx

(This is my first time to do this Rx. Last time we did it was in August and I was still nursing my rotator cuff injury, and I used a band and a lighter weight on the OHS. Previous to that, I had done it, but wasn't doing Kipping pull ups yet.)

Annie

50-40-30-20-10

Double Unders
Sit ups

My time: 19:09 Rx
*My first ever Rx Annie. I'm slow as heck on the double unders though! I must improve. Last time I did this workout with single jumps my time was like 11:30 or something about there...

Cindy

as many rounds as possible in 20 minutes of:

5 pull ups
10 push ups
15 squats

My total rounds: 11, Rx pull ups

push ups are KILLING my times!! :(

"NASCAR"
Run 800m
40 Push-ups
Run 800m
40 Sit-ups
Run 800m
40 Squats

2 rounds for time

My time: 43:49*
2 rounds bike, mixed push press and push ups

Back Squat
5-5-5-5-5

Post max load to comments

warm up sets: 45-65-85

WOD sets for max: 95-115-125-135-145

"Memory Lane"
3 rounds for time
21 Knees to Elbows
21 Kettlebell Swings (45)
21 Push-ups
21 Box Jumps (20)
21 Sit-ups (unanchored)
21 Walking Lunges (each leg)
21 Double Unders (4:1 singles)

Post time to comments

My time 47:12 Rx

*****
This was my first workout doing double unders. Finally just made up my mind I could do them. I can only do one and have to re-set and do another, but I CAN DO DOUBLE UNDERS. :-D

The 5:30 a.m. class today, everyone did Rx on the workout. Everyone being, Jim, Danny, Robert, Ben, John and myself. Class is pretty small these days. And I was slow on the workout because I was working on strict form on every move, so I felt good about my time.

Tuesday, November 3:

3-3-3-3-3

Squat Clean
Post max load

My max: 112 lbs - PR

3 rounds for time

50 box jumps (24") <---p.s. Jimmy is crazy
30 pull ups
20 deadlifts (125 lbs females)

My time: 38:08