Sunday's Tribe Workout

Warm Up
HUG stretch
10 reps Jane Fonda x 3 rounds

WOD
"Running Leg Blaster"
5 rounds
100 yard run
20 air squats
20 stationary lunges
10 jumping air squats
10 jumping switch lunges

Note: I ran barefoot up and down the football field for each round and tried not to rest too much in transition. I decided I didnt care about my time, I just enjoyed the great weather and the feel of the grass between my toes.

Sunday's WOD - LOCATION - Railroad Trestles by Luke's Locker

Warm Up
2 rounds
10 air squats
10 push ups
10 lunge and rotate
HUG stretch



Three Person Team WOD
400 meter run (the spiral)
75 push ups
100 KB swings (American)
125 jumping air squats
300 single unders
125 ab mat sit ups
100 OH walking lunges with 25/35 lb plate
75 side jump burpees
400 meter run (the spiral)

Our Time: 28 minutes and change

I had been out the night before and boy was I feeling it! Thanks to my team - Alexa, and James for getting this done!

Sunday's WOD - LOCATION - Railroad Trestles by Luke's Locker

Miss B with  "Mr. 60lb sandbag"

WOD #1
Warm Up
2 rounds
side lunge to prisoners stretch, to pigeon stretch
mini leg blaster:
10 air squats
10 stationary lunges
5 jumping air squats
5 jumping switch lunges

WOD #2
10 rounds @ (95, 115lbs)
1 power clean 
2 hang squat cleans
3 push jerks
200 meter sprint

Time: 38 minutes

Weekend Workouts Galore

Saturday
LIVESTRONG Fundraiser
Location: Crossfit Austin
Time: 09:00
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Sunday
MISS Bs TRIBE WOD
Location: Bottom of Lamar Pedestrian Bridge Ramp by Luke's Locker
Time: 0900
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Monday
TRIBE CHALLENGE: Triple Murph
Location: Austin High
Time: 0700

Congress Avenue Mile 2011

I PR'd!
My time(unofficial): 6:27 (old time 7:15)
Jake and Aaron went after I did and ran it 5:??. Great job!!

Saturday's WOD

WOD
"Nancy Grace Road to Hell"
5 rounds
400 meter sandbag sprints (30lb Bulgarian sandbags)
6 clean and jerks (75lbs)
15 OH squats (75lbs)
Time:  36:45

My new workout location is AWESOME!!! I ran up the new ramp by Luke's Locker at the pedestrain bridge with my sandbag, down the spiral ramp, and back. Woot!

Teams of 2 (anyway you want)
800 meter
50 bear crawl steps
50 tire jumps (double stack)
50 pull-ups
50 kettlebell or DB swings (35lb)
50 air squats
OH walking lunge with plate or sandbag, 50 steps (15lb plate)
50 sit ups
50 star jumps
50 wall ball shots (10lb)
50 burpees
50 double unders or 100 singles
800 meter
My and my teammate got this one done under 25 minutes. It was super fun!

Helen

"Helen"
3 rounds
400 meter sprint
21 KB swings
12 pull ups
My Time: 9:58

Not a PR, but not a bad time either considering I havent been working on my pull ups much the past few months. I had to break up every round (boo!).

Moustache Throwdown

Gettin' ready!



 More photos to come...

Crossfit WOD Saturday

Today I decided to shorten my workout since Im doing the Burpee Mile tomorrow.

3 rounds of the hero WOD "Collin"
400 meter sandbag sprint (30lb sandbag)
12 push press (2rds @ 65lbs, 1rd @ 75lbs)
12 tire jumps (30" tire)
12 SDLHP (2rds @ 75, 1rd @ 75lbs)

My Time: 15:44

Saturday's WOD

21 squat clean thrusters (65lb)
400 meter sandbag carry (30lb sandbag)
15 squat clrean thrusters
400 meter sandbag carry
9 squat clean thrusters
400 meter sandbag carry
My time: 13:24

Cash out: 75lb x 5, 95lb x 5 , 115lbx 2 squat clean thrusters. I loved this one!

Crossfit WOD Saturday

Maybe someday I try a triple stack !

WOD
7 rounds
7 double stack tire jumps
7 pull ups
7 burpees
My Time: 11:50
This WOD was perfect for the weather this morning. It made my post WOD double Americano that much more satisfying!!

Crossfit WOD Saturday

Photo from Cute Overload

WOD
5 Rounds
400 meter sandbag carry
5 Curtis P's (75#)
10 wall ball (20#/14#)
15 KB swings (40#/35#)

My Time: 26:25

Crossfit WOD Saturday

"The 20"

20 wall ball (20lb)

19 double unders

18 burpees

17 AB mat sit ups

16 push ups

15 jumping air squats

14 KB swings (35lb)

13 man makers (20lb DBs)

12 chest to bar pull ups

11 russian twists (20lb KB)

10 knees to elbows

9 double stack tire jumps

8 deadlifts (130lbs)

7 power cleans (65lbs)

6 Supermans

5 Curtis Ps (55lb)

4 thrusters (55lb)

3 OH squats (55lb)

2 tire flips

1 400 meter sandbag run (30lb sandbag)

My time: 20:43

I made this one up and loved it. Next time, Im shooting for a sub "20" minute finish!!

Crossfit WOD Saturday "The Sandbag Mile"





"Sandbag Mile"
Run 1 mile carrying your sandbag
Every minute, stop and perform 10 burpees
Reset the clock for 1 minute after each set of 10 burpees

My Time: 18:26 and I completed 110 burpees

Crossfit WOD Saturday

Lory C(left), Miss B, Firecracker, and Barbara

Bernie(L), Lory C, Miss B, and "Firecracker" (Annie)

Lory C and I doing KB swings


4 person team WOD.
Rules: Do what ever it takes to get it done!

"Marley"
200 knees to elbows
200 jumping squats
200 KB swings
200 burpees
Our time: 19:??

Bonus: Bernie talked me into running a timed mile. I havent run a timed mile in a year!
My Time: 7:16 (previous timed mile 1 year ago 7:15) Not too shabby since I havent been running at all.

Bernie and I were talking aafterward and I told her, per the tribe's mantra "Training for the Triumphs and Hazards of Life".. a timed miled gives us an idea of how long it would take for us to run for help in an emergency or run away from something or someone if we needed to versus training to run in an event to get the best time against someone else. Thinking about it in that way certainly changes my attitude about why I need to run more. Love it!

Crossfit WOD Saturday

Getting ready to start!

I took my scheduled rest day yesterday and was back at it this morning with my Tribe. We did the "Deck of Cards" WOD which is a workout made up by writing down Crossfit movements on each card. You shuffle the cards really well before you start and then turn each card over and perform the number of reps = number on the card. It teaches you to react quickly to the unexpected movement and you dont do more than 10 reps of anything max. The Deck usually takes about 25 or 30 minutes to complete and believe me it's harder than you may think. When we were done I had to get a photo of me and "Lucy" one of our Tribe mascots. She is adorable!

"The Deck"
Hearts= burpees
Spades = tricep push ups
Clubs = jumping lunges
Diamonds = mountain climbers (2:1)
Aces = 100 meter sprints
Jokers= 400 meter sprints

Kings= 1 minute squats holds (These were killers!!)

Queens= 15 air squats

Jacks= 10 sit ups

Coach "Lucy" was tired after watching us workout!

Defiant Crossfit Free WOD

The Tribe was well represented today at Crossfit Defiant's free WOD in Pflugerville. The WOD was well organized and had good flow and energy. Teams of 4 with 3 team members working at once while 1 rested. 2 minutes at each station, max reps.It was scored by total reps.. the most Tribe members on a team took second place. Woot! The team consisted of Miss B, Lory, Bernie and Adam. Here is the flow of what we did...


SDLHP(45/55/75)
Push press (45/55/75)
box jumps (20")
kettelbell swings (25/35/53)
rowing (Concept 2)
double unders
pull Ups (jumping, Band, kipping)
burpees
wall ball (6/14/20)

We got a group photo with the owner of Crossfit Defiant and friend Heather Hodges. This is a nice box, great energy, clean bathrooms....

(L to R: Myriam, Annie ("firecracker"), Lory, Miss B, Coach Heather, Alexa, and Bernie)

Crossfit WOD Saturday

I've been resting for 5 days and I'm still feeling tired and my joints are achey. The culprit is my damn thyroid. Enuf said! I was very happy to be back at it this morning for sure. Today's WOD was fun and I knocked it out unbroken.

Start with a 400 meter run, then do the following ladder:
10-9-8-7-6-5-4-3-2-1
push ups
ab mat sit ups (LOVE my new ab mat!)
KB swings (40lb)
tire jumps (double stacked)
A second 400 meter run after you have completed the ladder
Time: 13:47

Bonus:
21 burpees

Crossfit WOD "Thrash"

I'm getting the Tribe ready to experience Fight Gone Bad V. This morning we did a variation that I made up and named "Thrash". My goal was to be consistent and not worry about my score.

3 rounds

1 round = max reps for 60 seconds x 5 movements followed by a 60 second rest

burpees

KB swings (russian w. 35lb KB)

tire/box jumps (24" box)

thrusters (45lb bar)

pull ups

My Score: 282

This is how I did round by round:
burpees 16-14-16
KB swings 32-33-27
24" box jumps 19-18-16
45lb. thrusters 19-17-15
pull ups 15-13-12