3-11-10

Instructor lead warm up push-ups as mant as possible w/o stopping
26

dead arm hang 3-3-3
6-6-7

MetCon
21-15-9
burpees and ceans
10 penalty Burpees for going over 7 min

35# 10:26

Extra Day WOD 7/15/09

Tim Sr. is so trying to cheat!!!! He is using the coming on a day that no one else comes trick! Well, I'll show him and show up!!!! (Luckily it was on a day my Husband was going to be home half the day so I could go).

So, Tim Jr. gets home from his workout to tell me that Tim Sr. had showed up today and did the workout we had agreed to do the skill day on Wednesday or Thursday not the workout!!!! He is trying to earn extra points. Well, Not while Coyote Joe is up as the trophy!!! So I had to go and do the workout at 8:30 so that Tim Sr. couldn't pull a fast one on me. There goes another week without pull-up practice. So it was hot and Sunny. Thankfully there was a nice breeze and the building was still blocking most of the sun. So, CFC Matt made up this crazy workout and He was smirking the whole time he was demonstrating it. I'll just list the items in the workout I don't think it needs more explanation besides the fact that I got the same Mod Tim Sr. got and only did 25 reps instead of 30 of each item except the tire lifts which I did 10 as prescribed. I went light too b/c this is the first time I have done Crossfit workout 3 days in a row.

For time (in any order):
Row 500m
30 Full circle Box Jumps (m:30in,f:24in) I did 12"
30 Pull-ups JPU
30 Ring dips Jmp
60 Walking Lunge steps with plate overhead (m:45lb,f:25lb) I did 10lbs
30 Knees to Elbows I did Knees to chest
30 Push press (m:65lb,f:45lb) I did 30lbs
30 GHD Hip Extensions
30 Wall Ball Shots 2-for-1s (m:12lb,f:10lb) I did 6lbs
30 Burpees
10 Tire Flips
Run 400m

My posted time 30:48
Tim Sr.'s Posted time 32:24

We are now tied everything is hanging on Friday's workout.

WOD 7/8/09

one round for form
500m row
30 burpees
10 from shoulder rack to overhead by any means (165m;115f)

Well, today was ineresting. I don't think I have ever done this before where I took my time and tried to make sure everything was perfect. I took my time so I don't know why I was driping in sweat at the end. I don't usually drip, I guess it was the humidity from the rain yesterday. I did fairly good. I did 53lbs in a push jerk. My form was inconsistent though. I really tried to keep a good curve in my back and not go to my toes and use the power from the dip drive to push up the weight. I was going to do 63lbs it was heavy before I did the other things and since I wanted to focus more on form I decided to go back down to 53lbs. So I don't know how to count today, but I'm sure Tim Sr. should win, since I only did 46% of the female weight he will most likely be able to do more (but today wasn't about the competion for me, I really just wanted to get better).

I worked a little on squats and will be trying something new for my warm ups and I wanted to try pull-ups but there wasn't any time I'll try to show up tomorrow to see if I can work on doing some band pull-ups. It will most likely just be kipping practice without the pull-up but I really want to be able to do a pull-up since I have never done one in my entire lifetime. Hey just look at it this way I'm deffinately the one you want to be with if we are being chased by a tiger and the only thing that stands between us and freedom is a balcony.

WOD's week of June 22, 2009

OK, so, I had to go out of town this week to go to Girls Camp. I told my father-in-law on Sunday the 21st that I would expect him to go and work out as usual on Monday and Wednesday and that he would have to wait to see my results on Friday b/c I would workout that afternoon when I got back. I also told him that I would work out on Saturday to make up for Wednesday but they are closed this Saturday. So he would have an easy win this week.

We both went on Monday He did awesome He was like the burpee king! He did 137 burpees in 20 min. On the same workout I only got 121 burpees in 20 min. I knew that he would beat me and he did awesome. I didn't do too bad I did 30 burpees every 5 min fairly consistently and I think I did the last 5 min at 35 burpees just a little faster than one of my rounds where I fell behind b/c of fatigue. But not bad to say the least. I did do them on my knees I just couldn't do full burpees. Score for Monday 2 for Tim Sr. 1 for Jana

So, the whole week while I was gone Dad could have gone any day while I was up at Girls Camp. But from my understanding he didn't even go once. Well, when I got back home. I finished up some homework that was due for my masters class then I went to Crossfit. I did the work out of the day "Isabel" which is 30 snatches for time. I did 47 lbs in 3:36 seconds, which was slightly over 50% of the women's Rx weight for the work out (90lbs). That was tough enough, but still do able. Score for Friday 2 for Jana

Total points for the week 2 for Tim Sr. and 3 for Jana. Jana Wins!!!!!!!! But wait, What is that, Tim says "no fair!" "I didn't think we were actually starting this week." Tim Sr. thought that I wouldn't follow through with what I said I'd do. Now Tim Sr, you should have known better than that! What happened to you last week? Oh that's right, you ate my dust b/c you thought "Jana has no chance of beating me." So, I'll play Mrs. Nice Guy and let 4th of July Batman be awarded on the 4th of July In an Olympic ceremony. One more week and Batman will be passed to the best crossfitter (of the back of the pack). You better be ready Tim Sr. I don't want to smoke you another week and have your response be "But, I didn't think we were starting this week". So, did everyone hear that? The summer games have been postponed one more week and we will officially start June 29, 2009. There is no saying I don't understand to that! Czech Republic Olympic Games official ceremony will be held on the 4th of July to award the 4th of July Batman to this weeks winner.

The Challange

Tim Sr. offered a challenge to Jana Janak who insulted Tim Sr. during his morning routine on June 18, 2009. The said offender insulted Tim Sr. during the 600 meter run while passing him. “I will beat you into the finish,” she managed to get out between her huffing and panting, “your job is to not let me.” Tim Sr. finished his burpees first. Jana lagged behind determined to be able to live up to her words. She got up from her last set and searched for Tim Sr, in the light of dawn. She got him in her sights and didn’t give up. “Just a little faster.” She thought. He thought, “I left her behind ha, I just have to keep her behind me.” Her footsteps got closer and closer his footsteps got faster and faster. Finally just after the turn around she caught him. They raced together for some time in a power struggle. She pulled out ahead of him and broke free. He reserved a little power for the end and began to sprint with 50 meters left, Jana was in a slight lead. They gave it all they had, both sprinting to the end. It was a photo finish only God and his angels know the true winner of today’s race.

The Challenge: The 2009 Czech Republic Summer Games
Every week starts a new round. The players are awarded one point for attending and one point for getting the fastest time or the best lift (based on weight). At the end of each week a trophy will be awarded to the person with the most points.
The first weeks trophy is Forth of July Batman. He has been in the Janak family for one decade. This trophy has been attached to firecrackers on the Fourth and on New Years many memories are attached to this trophy. Trophies may be recycled every 4 weeks.