Hello WOD it has been to long!

Today was my first day back after I stressed my back last Tuesday so I went light on my dumbbells as I did not want to re-stress it. While I did not officially work out until today I did get a good workout over the weekend as my hubby and I are in the process of tiling our kitchen floor. I say process because apparently this is not a project that you get done in a day if you are doing it yourself. All of Saturday was spent laying backer board. We did not start actually laying tile until Sunday after church. At this point we have all but 4 full pieces of tile laid. Santos is going to finish those and then start doing the massive amount of cuts that will be needed tomorrow. Hopefully by Wednesday my kitchen will be put back together!

Today's workout

P-hill run (this is a run on the side of the building that is pretty steep and about 150m)

10 db thrusters (I only used 15 lb dbs again because of nursing my back)

5 pull ups

7 rounds

time: 13:03

Looking forward to Olympic lifting tomorrow, but again going to be taking it easy until I am sure that my back is fully back to normal...whatever that is!

No work out for me today

I did something to my back yesterday and after spending the day at home with meds and ice I am hoping that it will feel better for work tomorrow. Fingers are crossed!

Perfecting my Snatch for Santos

Worked on Snatching, Cleans and Rope Climbs

Squat cleans

77x4

87x4

97x4

Snatch

55x4

55x4

1 rope climb

Yeah Burpees

200m run

30 kb swings

30 burpees

400m run

20 kb swings

20 burpees

800m run

10 kb swings

10 burpees

time: 14:42

Fight Gone Bad

3 rounds of

1 min wall ball (14 lb) previously only did 12 lb wall balls

1 min sumo dead lift high pulls (55 lbs)

1 min box jumps

1 min push press (55 lbs)

1 min rowing for K

1 min rest

Total Reps: 286

Last time I did FGB I did it with a 12 lb ball and my total reps were 263. So excited about my new PR!!

Pics are from Fight Gone Bad and our 6 pm class.

Front Squats

Front Squats

99x3

109x3

114x3

119x3

124x3

KTE's

Tabata Row

20 seconds on 10 seconds off 9 rounds total 776 meters

New favorite Snack

So this has very quickly become a favorite in the Reyes' house. We call them BLT boats. All you do is get hearts of romaine lettuce, a couple slices of bacon, some tomato, avocado and if you want a little bit of mayo. You can also apply the same concept to tacos by replacing the tortilla with harts of romaine lettuce. This is also another favorite in our house.

Another 400

400m run

5 bear crawls

20 renegade rows (20lbs)

4 rounds for time

time: 18:43

Followed by double unders

5-10-15-20-25-30-35-40

Happy Birthday Brett

270m run (give or take a few meters)

27 db snatches (20 lbs)

27 d-ball slams (12 lbs)

3 rounds for time

time: 8:46

Friday

Rounds in 15 minutes

10 wall ball

5 burpees

200m run

8 rds plus 7 wall ball

Finish with 2 total minutes of Handstand Holds

Thursday Cleans and Snatch

clean pulls

5,3,3,2,2

Snatch balance

5,3,3,2,2

7 push press (20 lb db)

7 long jumps

fence sprint

5 rds

Run, lunge, pull up, swing, clean

200m run

30 walking plate lunges (25lbs)

20 pull ups

30 kb swings (35lbs)

20 cleans

400m run

30 walking plate lunges

20 pull ups

30 kb swings

20 cleans

200m run

Time: 14:47

This workout was brutal but I LOVED it!

Snatch Snatch

Snatch Practice

10-10

My body was dead after a great weekend of Olympic Lifting. I got to go to Bend, OR to get certified in teaching the Oly-lifts by Coach Mike Burgener. Great man and a great coach!

Practiced Snatching before the workout

200m run

6 rds of 10 box jumps & 10 push ups plus a fence sprint

plus 10 box jumps & 10 push ups

200m run

time: 13:05

I am very weak in the push up department. They look good but I am very slow!

Push Press

5x55

5x77

5x87

Just to tired to keep going.

Snatch Practice

20 lateral swings (35lbs)

12 weighted lunges (25lb db)

200m run

Time 12:21

Worked on Snatches.

Max effort Deadlift

I was a little disappointed as the last time I did this I did 225 and I only went up 4lbs this week to 229. Hopefully next time I will be able to do much more then this.

Push Jerk

200m run
5 push jerks (87 lbs)
7 pull ups
9 box jumps
7 rds for time
19:02

Nancy

We got a new camera and we are LOVING it! So I thought that I would post a couple of pics from today. 2 o-head squat pics and 2 pics from when I was doing KTEs as a finisher.

5 rounds

400m run

15 o-head squats (55lbs)

time: 19:17