10x10

10 reps for 10 rounds for time (one of my favorite kind of workouts!!)

Jumping Chins (Rings)
KB Swings (20#)
Box Jumps
Wall Balls

Time: 25:02

Rest Day

Abs are kickin - need a day to rest!

St. Louis WOD #2

Great WOD today - really worked on everything! I appreciate all the stretching we do - I think in the long run it will make me feel better!

3 min Row (max calories): 51 cal
3 min Double under: 4
3 min Ball Slams: 69
5 min Situps: 153 **w/AB mat
400m run w/20# KB
5 min Pushups: 92 **knees

So i need to practice double unders a lot!! And I only counted the ones that I finished w/o whipping myself in the face, but still pretty pitiful :P Situps with the AB Mat were very different - seems like I felt it in my neck more than anywhere else (usually I notice it in my thighs). Anywho - had a great time!!

Hero Workout - St. Louis Crossfit

1/2 Murph
Run 800m
50 Pullups
100 Pushups
150 Squats
Run 800m

Broke the workout down to 10 rounds of 5,10,15 - seemed a bit more manageable.
Also started the zone today so we'll see how i do - nearly made it - --> need to watch the carb intake (did I mention I love carbs?)

More soon,
CW

Main pain WOD

Well we worked off the main page -
10 Thrusters (40#)
10 Pullups (jumping)
Max rounds for time - 20 minutes

Total Rounds: 10

The thrusters kicked my butt!
CW

Olympic Lifts

Today I had the full intention of going 10 rounds of 10 hanging cleans and 10 puhsups, what ended up happening was another story. I suppose it's never a good sign if you don't know how to do one of the lifts :) So rather than do 10 crappy hanging cleans, we spent a good 30 minutes going over grips, how to lift, proper technique, and repetition of good form. Thanks Carlos - I appreciate your help.
CW

Michael WOD

Thanks to Carlos for helping me out and letting me use his home gym - and or the WOD:

Run 800m
50 back extensions
50 situps
3 rounds for time - 20:54

Not too shabby!
CW

Rest Day

I drove down to Fort Hood today, so figured I'd take a day off.... long drive and after grocery shopping for Zone Friendly meal ideas I'm wiped. Need to go to bed early!
CW

On the Road WOD

So I decided to workout outside today - and here's what I came up with....

8 flights of stairs
Run 5 minutes -- 50 Situps
Run 5 minutes -- 50 Pushups
Run 5 minutes -- 100 Chinnies
Run 5 minutes -- 100 Mountain Climbers
Run 5 minutes -- 8 flights of stairs
Finished- 23:45

I'm pretty sure it ended up being about a 2 mile run, and I worked up a pretty good sweat. More later - CW

Sparta WOD

Back to my old standby - tried the Sparta WOD from Thursday:
100 PU, 100 SU, 100 Squats, 100 Lunges, 100 Tuck Jumps
20 reps 5 rounds for time: 15:32

It felt great to complete a workout in the hotel room... how great is being able to work hard w/o leaving the comfort of your hotel room? I'm glad I got a workout in - I'm sure the people below me didn't appreciate the tuck jumps :)

Crazy Wife

Head Cold

So this past week was a wash - allergies/chest/head cold have gotten the best of me... I can't wait to start working out with some crossfitters in the Fort Hood area!

Travel Day

Long day waiting in the airport - kudos to the USO! I was glad to make it home safely.... and to think we have to go to work tomorrow!

Crossfit Nampa

We had a great time visiting Crossfit Nampa today - what a great place to Crossfit. I enjoyed the 32 degree weather and was excited to see the snow (well a few flakes anyway).

So the WOD was Nancy -
400m Run
15 Overhead squats w/30#

20:30 (i think) - just finished after Crazy Husband

Later that night we had a great time at Mike's Dad's Birthday Party - Happy 60th Dad!

Travel Day

We headed for Idaho tonight - super long day & I give kudos to the husband for flying to Tampa w/the little boy in his lap... holy cow he is a wiggly jiggly shaking and moving little monkey. Oh well, point made he will always have his own seat... needless to say I didn't get a workout in, but I am looking forward to the Saturday visit to Crossfit Nampa.

Ultimate Frisbee

Can I just say "I love ultimate", not only is it fun - but it's a great way to relieve some stress. I had a great time playing with the CCC small group for PT.

Thanks Crazy Husband - I appreciate it!

Crazy Wife

JROC - Day Off

It just seems impossible to get out there and work out when I'm on call for 24 hours. Some how I need to remedy this! Impossible just doesn't seem possible, with that in mind I'll have to work harder and make myself workout. I still want it - I just have to believe it's feasible.

Trying my hardest!
CW

1-1-1-1-1

First time I tried hanging cleans - let's just say my arms got a great workout and my core, well - i never quite figured that out.

Attempted 5 or so times, got really pissed - and ended up with 85# max

I'll have to watch those videos again :)

Ground Hog Day - "Jackie"

1000 m. row
50 Thrusters (45#)
30 Pullups (jumping)

Just felt like I didn't work hard enough yesterday, so I thought I better try harder ;p

Today's time: 12:04

"Jackie"

Some great times - of course it hurt some of us more than others... ;-)

Thursday & Friday

Totally slacked - or you could call them rest days.

Plus I came up with all these reasons not to work out -

"It's too hard when I'm on call..."
"I don't have enough time..."
"I don't feel like it...."
"I'm too busy being a mom and a wife...."

What I've come up with is a load of hooey - there shouldn't be an excuse for not making myself feel better, be better, stronger, and a better mom & wife!! I'll work on it and try my best to get back into the groove!

Wednesday WOD

Crazy Lady Cozy

Swings, Mountain climbers, squats, burpees, dumbell press, 100m run. 15-14-13-12-11-10

Time: 39:48

Holy Cow - really hard to motivate myself at night, but at least we got in a great workout! Thanks Master Diaz!

FRAN

21-15-9
Thrusters & pullups for time

Today I tried the 45# bar for the thrusters and did semi-jumping pullups. Trying to use more arms and chest!

8:49

Monday's Promotion

I am extremely proud of my crazy husband - he was promoted to the rank of Major this morning and it has been a long time coming. Husband, congratulations you truly deserve this and I couldn't be more proud and crazy in love with you :)

Now on to the WOD - Quarter of a PT test :)
20 Pushups
20 Situps
800 meter Run
4x for time

23:04

Rest Day

FREE Saturday Workout #2

SATURDAY 080405

Kearson, Matt and CrazyHusband fought through another tough workout in some beautiful Texas weather. Everyone worked hard and finished up in about 15 minutes.

Kearson (14:36) with 8kg Kb and jumping pull ups
Matt (14:48) with 16kg Kb and woody band pull ups
CrazyHusband (15:57) as Rx'd (1.5 pood Kb and kipping pull ups)

Pain Storm!!

100 Jumping Jacks (too easy :-)
90 Squats
80 Pushups
70 Situps
60 Lunges (my favorite!!)
50 Thrusters
40 Box Jumps
30 Vertical Jumps
20 DB Swings
10 Handstand Pushups (partner assisted)
For Time: 29:25

Seriously - Master Diaz is Crazy!

Missing my Sparta friends, I've been following there workouts just a day behind them!~ So here's today's WOD:

15 Deadlifts (95#)
15 PU
10 Rounds for time: 15:50

Yikes - no more days off, feel like I'm losing muscle already - guess I better step it up a bit!
Crazy Wife -

Deadly Medly

30 Lunges, 20 Pullups, 400m Run
30 Box Jumps, 20 Dips, 400m Run
30 KB Swings (16kg), 20 KTE, 400m Run
30 Situps, 20 KB Cleans, 400m Run
Holy Cow - finished in about 30minutes and I was hallin'

New CrazyWife 400 m run route

APFT

Well as you read - I took the APFT this morning.... and let's say I did great, but didn't get a PR in the run. Overall I scored 90 points in the pushup and situp event, however I didn't quite make the 17:00 minute 2 mile run. I finished the run in 19:38 not a PR, but better than I've run in a long time. I have to thank my crazy husband and Master Diaz for giving me hell and making me want to be stronger, run faster, and try harder. I am truly grateful! At any rate, back to daily WODs tomorrow, can't wait to hit the track early and work hard - hopefully I'll have some company in the morning!~ 0430 MacArthur Field

Give'em Hell 'CrazyWife'

CrazyWife has her biannual Army Physical Fitness Test tomorrow morning and we are anxiously anticipating how much a month with CrossFit Sparta in Tampa has helped her preparations (Thanks Shawn and Master Diaz!). This is the first test she has taken since having our baby and having surgery (almost two years total). All fingers are crossed but we know she will do magnificently well. Her farewell workout with the Warriors at 'Sparta' last week was an unofficial APFT and she smoked it. We will actually be looking for a PR in her 2-mile run with a time of 17:00 minutes or 90 points out of a possible 100 for the run. The 2-min of push ups worry her a little bit, but now that she is focusing on going for 90 points (47 push ups) rather than just barely passing (17 push ups), she is not going to have any problems. Sit ups are no problem since she got 87 sit ups last week and she only needs 77 to max that part of the test. Her change in attitude while in Tampa is the key to her success, she was always capable to doing what she wanted, she just never believed she could. Now she feels like she can do anything so this APFT is going to be the easiest one she has ever taken. I'll show her this post and post her scores tomorrow once she has rocked her test...wish her luck!!!! ---CrazyHusband

Crazy Wife Workout Numero Uno

10-9-8-7-6-5-4-3-2-1 reps of each exercise with a 200m hill sprint in between each round.
Burpees
Pull ups
Box Jumps
Push ups

Kearson 27:32 (1-6)
Matt 41:10
Mike 36:32
Lilly 40:17

"Lemme guess...they're called 'Burpees' because they make you throw up a little bit in your mouth..."

"How many times we gotta run up this hill...???"

"We don't need no stinkin' boxes..."

"Thank goodness for those fitness bands"

"We love monkeying around..."

"What do you mean no cry babies?"

FREE Saturday Group Workouts

If you made it this far, you must be the adventurous type. You are the kind of person we want to workout with. My wife and I have been "CrossFitting" for only a few short months and we are hooked. This stuff flat out works!!! That's why we've applied to become an official CrossFit affiliate and why we are traveling to Houston in May to get CrossFit level I certified. My wife has been working out with CrossFit Sparta in Tampa, Florida for the past three weeks and she is loving it. At first she was scared, she was still carrying a lot of her baby weight and with school, she's found it hard to workout or get motivated to do anything. In just three short weeks she has lost inches off her bust, hips and waist and she's putting on lots of fat-burning muscle and loving how she feels. She is the inspiration for our gym and now our "business". She wants to bring CrossFit to as many people as she can. It really works. Come out and see for yourself. Saturday workouts are absolutely FREE. No pressure and no obligation what so ever. Newcomers can come at 9:30 am for an introduction and warm-up and at 10:00 am we will "Go For It" in a group setting that provides an amazing energy and motivation to do the best that you can. We both have full time jobs in the Army so we won't have much time to train someone that really, really wants to go more than once a week, but we are interested in finding out if there are any other people "crazy" enough to train their butts off (literally) and have a blast doing it...

"Honey you wanna do WHAT...?"

Within a few short weeks, my wife has become addicted to CrossFit. She has "drunk the Kool-Aid" and she is as hooked as I am. That's why we are opening our "garage gym" to our friends and neighbors and we are in the process of opening our own CrossFit Affiliate. These are smaller, more personal gyms that are cropping up all over the U.S. and around the world. There are more than 300 affiliates that are qualified to teach the relatively intense CrossFit methodologies that have caught on in the communities where fitness can be a matter of life and death: police officers, firemen, and especially the military special operations communities are singing the praises of CrossFit's effectiveness. The beauty of CrossFit is that it is scalable for any age or ability group. On their website (www.crossfit.com) you will find videos of little ole' ladies, kids, and (above-) average housewives getting into the best shape of their lives. The beauty of their system is that there are no "gimmicks" or short cuts. Elite levels of fitness are gained through hardwork and determination. If this all sounds overwhelming or too much for you, just check it out. That's why we are offering FREE group workouts on Saturdays. Once you try it, you'll love the results. Stop throwing your money away at those "Globo" gyms that don't care whether you show up or not. They only want your membership money. They don't care if you get results. We do. Come on out and you'll see. Bring a friend. Suffer together, that's all part of the secret of CrossFit...