WOD 7/13/09 FRAN!

OK, so what's your Fran time? Well now I know (and I think mine sucks)!

Fran:
Sets of 21-15-9 of the following:
Thrusters (m95;f65)
Pull-ups

After deciding together last night what time we would show up (5:45am) I arrived late, but it was sure good to see Tim Sr. there at the same time, I did as much of the warm-up as I could before Matt called us all in. I practiced I was really strong on the 27lbs I did good on the 40lbs and I did the 45lbs (69% standard female weight). I struggled with making sure I kept on my heels which should have been my first indicator to stay at the 40lbs, but I didn't. After we started I Tried to keep up but I have never been a good squater and I think the weight was just a little too heavy for me. I strugled (I think the first 5 were strong) every time almost from the begining to get the weight over head. Then going to pull-ups what a joke I had to use the same muscles (and um, by the way, I'm like way hevier than that 45lbs bar I was trying to lift)!!! Man, every round was the same I only got more tired. While I was trying to finish up my second round I heard Tim Sr. say "time." Luckily I was the last one still doing the workout during my last round and I had everyone cheering me on, even Mary from the 5:00am class was there. OMG was I tired!!!!! But I kept it up. I finished 9:05 not the longest time of the day but deffinetly the longest of our group. So I only get one point for today (actually, all that you just read and if by chance you saw me today was just a show to get Tim Sr. inspired to keep coming the rest of the week;).

Pam said she would send me pictures b/c she decided to take some since Tim Sr. and I showed up at the same time. So, I will post them ASAP. Tim Sr. also said that he would post too I'm sure he will want to let us know that Adoy was awake this morning and able to come and help him train. I guess Adoy has a strict policy about not training before 5:45am.

WOD 7/10/09

Sets of 21-15-9 for time
Dead lift (M225;F155)
Box Jump (M30;F24)

Jana's time and Mod's
8:24
dead lift 113 ~73% female weight
Box Jump 12 50% female hight

It was hard to get out of bed this morning but I did because I knew Tim Sr. would be there. I wanted to do the 135lb dead lift and did it well about 4x's. But I wouldn't be able to keep up and would have taken too many breaks. I took a lot of breaks as it was. The 18" box was also taken, so I just did the 12" box (I was falling with that one so I am glad I didn't do the 18" box). Box jumps are hard to do after a dead lift I think you have to use the same muscles.

Thanks to everyone who helped cheer me on. I was taking a long time but I have to say that my form was fairly good. I had to use everything in me to keep my knees from knocking on the dead lifts and I sure felt those muscles crying after I finished. Mary and Marnie did great today way to push yourselves girls! And no Tim Sr?

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.

Monday and Tuesday Workout July 6,7 2009

Overslept for the 5am workout but made it to the 8:30 workout. Came close to bringing down Jana's posted time however fell short by a matter of a few minutes. Was it the heat???? Don't know just know it was all I had.

Tuesday ---for some reason I get inspired to show up for the Tuesday workout. Targetted Tim Jr posted time.........fell a little short when I failed to slam the med ball on the floor for the 24 th time. ( I had the ball overhead when Matt called 25 for the next round) A little short again.

In retrospect, getting closer to getting those valuable trophies is what I am focussed on.

It's a period of regrouping and reconfiguring the strategy of the Czechs.

Later
Tim Sr

New Trophy

OK, since last week was the official first week we have a winner of the Firework Batman. And the winner is drum roll please........ Jana! With one win on Tuesday (2 Jana; 1 Tim Sr.) and a forfit from Tim on Thursday (2 Jana; 0 Tim Sr.) and a makeup for Tim on Friday (0 Jana; 2 Tim Sr.) and closed Saturday (no points for either team [Jana still thinks she should get a point for showing up, but will just leave it like it is]). Total points 4 Jana; 3 Tim Sr. Everyone did a great job way to go!

Jana said "I'd like to thank my husband and my son for all of their support" Tim Sr. Said "No comment." (but it should be noted to look at his most recent comment in his only post.)


This weeks trophy is from the Home of Jana Janak. It is the Wish Bear from Care Bears. Wish bear has been in the Janak Jr. family since 2002 given to her by a dear friend and because it was a gift to her she would be very disheartend to loose it. Notice it's tufft of hair on top of it's head. Does it remind you of anybody you know?

WOD 7/6/09

3 rounds for time:
400m
25 hang power cleans (95m; 65f)
25 ab mat sit-ups

So last night I was talking to Tim Sr and we agreed to come Mon, Wed, and Fri this week. I got to Crossfit and he wasn't there. So I said to myself "he must have thought I would come at 5:45 today." So I did the work out with only sets of 20 instead of 25 and I did the 55lbs instead of the 65lbs. There were 4 people on the same bar so we broke another one down and I got paired up with Mateo (he must be in Jr. High). While I was comming back from my first 400m CFCMatt started the next group. "Oh crap," I thought to myself "this kid is going to get stuck behind me." So I tried to pick up my pace even more ( I was alredy going fast, for me). Mateo was always on my heels. He would run and do ab mat sit-ups while I did my hang power cleans. I finished in 17:31. Then I ran out to catch my husband and son in the parking lot so Tim Jr. could do his workout. As I got into my car I thought that I saw Tim Sr. pull up. "Oh, good," I thought to myself "he did show up." NOT!!!! After Tim Jr. got back I asked how dad did he told me dad never showed up! What??? I had to give him a call but there was no answer. About 15 min later I hear my phone ringing and on the other side of the line was the groggy voice of Tim Sr. He slept in and here I thought ok so we'll go together at 5:00am and I'll let Tim Jr. sleep in so dad and I can go together. So, He said that he would go at 8:30 today. We'll see.

WOD 7/2/09

Back Squats 3-3-3-3-3-3 max weight

OK, so Tim so has me today. It is a weight lifting day. He just has to show up. His warm-up is probably my max weight.

I started with Casey and Marnie then they said their previous max weights (135 and 185) and I knew I paired up with the wrong girls. They would have to take off tons of weight everytime I had to go. I didn't want that to happen so I paired up with Monica and Kathrine. They are usually at about the same weight that I can do. Sorry Casey and Marnie, I wanted to but you two are power houses compared to me. You were so sweet for wanting me to stay with you, but I didn't want you to have all that extra work. Great work outs by the way. Y'all started with what I finished with.

Jana 70-83-88-93-98-100