Wednesday TEST WEEK #10

Warm up

The complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

Movement standards

Rowing Helen

3 Rounds for time of: 

500m Row

21 KBS w/35 m/53
12 pull ups

Instant Knockout Promo Video

Tuesday TEST WEEK #10

Gymnastics #4 Warm up

2 minutes jump rope

OHS

Good mornings

Strict TTB

Strict ring dips to true support

False grip pull ups

Skill

Thrusters

CrossFit Open 14.5

For Time:

21 Thrusters w/65 m/95

21 Bar Facing Burpees

18 Thrusters

18 Bar Facing Burpees

15 Thrusters

15 Bar Facing Burpees

12 Thrusters

12 Bar Facing Burpees

9 Thrusters

9 Bar Facing Burpees

6 Thrusters

6 Bar Facing Burpees

3 Thrusters
3 Bar Facing Burpees

Monday TEST WEEK #10

 Snatch Warm up

5x

Bar on back press force the extension

OHS with a 3 second pause

Drop snatch

Snatch technique

CrossFit Open 12.2

10 minute AMRAP

30 Snatches w/45 m/75

30 Snatches w/75 m/135

30 Snatches w/100 m/165

AMRAP Snatches w/120 m/210

December Highlights

Motivation Sunday

Hip external rotation mobility

Hero Saturday 1/2

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Junk Yard Warm up

3 minutes jump rope

2x

T-jumps x 5

Jump over crawl under x 5

Skill

Movement standards

WOD

DG

10-Minute AMRAP:

8 TTB

8 DB thrusters w/20 m/35
12 DB Walking lunges w/20 m/35

Look what people can do in 30 days in our program

I've done at least five 45-day challenges while being at AMRAP, but this 30-days experiment I took extremely seriously. I'm not a big water drinker, mostly because being a teacher, it's really hard for me to find the time in between the classes for the bathroom breaks. On average, I would drink one or two 17oz water bottles the most. This time around I challenged myself to drink 6! Boy, was it a challenge, but I did it. I surely felt lighter. I even quit drinking coffee.
As for the paleo/zone meals, I enjoyed preparing and portioning all my food, experimenting with some snacks and dessert recipes to satisfy my chocolate cravings, and got to admit, they were super delicious! 

Performance wise, I did great as well. I feel like this was my most successful month of 2015. I competed at the beginning of the month, got a personal record of squat snatching 95 lbs and hang squat snatching the same weight. I performed really well in pretty much all of my WODs daily whether it was at the regular crossfit classes or at strength. My most outstanding achievement, however, was getting my first bar muscle up. It was the happiest moment of them all. It took me quite awhile, but as they say hard work does pay off, and now I am able to do not just one bar MU, but multiple every day, and I keep working on improving them. 

30 days passed and I am extremely satisfied with my results. As coach Ray said, "The whole idea of the 30 day experiment is for you to become an overall "healthy" individual. Once again, this will help you change your life." It sure did change mine. At the end, I lost 2.4 lbs and 2.6% body fat (currently at 14.6% body fat). I am leaner, stronger, and healthier. My performance improved tremendously.  I've gained great knowledge about my nutrition and surely can tell that Paleo/Zone lifestyle does work!

I would like to thank my coach for always being there for me, advising, and guiding me through these challenging days. Also, I would like to thank my performance team - Paige, Joe, and Scott. You guys were a heck of an awesome team and I wouldn't gone through this without your help and support! We sure as hell kicked some ass and got great results together. We worked as a true team, as a great community, and that is what crossfit is all about. ❤️💪🏻

Friday Week#9 Speed

Warm up

3x

Sampson stretch 30 seconds on each side

Superman push ups

Super rocks

Ice cream makers x 5 (scale with band)

Bar muscle up x 3

Close grip OHS with 3 second pause at bottom

Good morning

5x

20:20

Partner plank later jumps

WOD

3x

1 minute max effort air bike
Rest 2 minutes