11.4 has come and gone…These WODs are coming and going faster and faster; scary. It was a “doozy” just as they said. This WOD takes the cake without a doubt. I like to call it “Shoulder Shocker”…11.4 went as follow:
10min AMRAP
60 burpee forward facing bar hops
30 Overhead Squats (90#)
10 Muscle Ups
What is a “burpee forward facing bar hop”? Well you do a burpee facing your bar (which is already set up for your overhead squats) then you jump with both feet, and land with both feet at the same time on the other side of the bar…thats 1….you have 60. WOW! NEXT You put 90# over your head and do 30 squats. This isn’t easy…especially after doing 60 burpee bar facing burpees. YIKES!
THEN you go on to the rings…the lovely rings. How inviting do they look? I got through the 60 and the 30 with 4 mins to spare, but sadly no muscles ups…even with 4 mins of trying. I just wanted 1….1 was that to much to ask for? Bad news? I didn’t get a muscle up. Good news…I know EXACTLY what I need to workout which is muscle ups POST workout when shoulders are SHOT! However, big ole congrats to the ladies below who are also brave enough to take on 11.4 without thinking.
Intstructions: Add UnSweetened Apple Sauce, Coconut Milk, Almond Butter, Protein Powder, and Vanilla to small sauce pan. (Or bowl if you prefer to microwave). Heat on low just until warm. (Do not over heat or it will get lumpy and “egg-like”). Sprinkle Cinnamon on top.
Its hard to believe that 2 years ago on April 9th 2009, Guinness “Duke” of Pierce was this small.
In May of 2009 I picked this bundle of joy out of the litter…he was the biggest one.
Little did I know he would turn out to be bigger than his dad!
On May 30th I brought this 14lb puppy home…
On Saturday my Duke is a spoiled rotten 92lb 2 year old! Therefore, on this day, for breakfast he had his dog food, with an egg (which he carried into the living room..grrr), a pizza flavored bone and peanut butter (he gets that every morning).
Later that day I gave him his gift…new kong ball and a bag of treats!
His dinner included a burger from P Terrys….
Lets not forget the cake and bacon flavored ice cream for dessert!
Well Sectionals WOD 11.3 has come and gone…crazy I know! Crossfit Central Coaches took on WOD 11.3 last Thurs…it was AWESOME! This workout went as follow:
5min AMRAP
Squat Clean /Jerk (110#/165#)
Whats a “Squat Clean/Jerk” you might ask? Go HERE if you want a video to explain…or you can just take my word on it. You clean the bar into a squat position, THEN you put the bar overhead. This can be done in a variety of ways so pick one…in my case, I picked 2 different ways; thruster and a jerk. You better guess again if you said “Oh 5mins? Can’t be tooooo bad” WRONG!
I set my goal to be 20 and I completed 30 even. THANK GOODNESS! That was rough! The trick? Pace yourself. Don’t go flying out of the squats every time and don’t waste energy lowering the bar down, drop it from the top. PACE YOURSELF! It is a huge honor to be able to compete along the side of some of these women and men from my box. If you are missing some motivation and energy, come by central at 1:30pm on Thursdays we have it FLYING out of our box!
11.4 has come and gone…These WODs are coming and going faster and faster; scary. It was a “doozy” just as they said. This WOD takes the cake without a doubt. I like to call it “Shoulder Shocker”…11.4 went as follow: 
THEN you go on to the rings…the lovely rings. How inviting do they look? 
I got through the 60 and the 30 with 4 mins to spare, but sadly no muscles ups…even with 4 mins of trying. I just wanted 1….1 was that to much to ask for? Bad news? I didn’t get a muscle up. Good news…I know EXACTLY what I need to workout which is muscle ups POST workout when shoulders are SHOT! However, big ole congrats to the ladies below who are also brave enough to take on 11.4 without thinking.
Well Sectionals WOD 11.3 has come and gone…crazy I know! 
Whats a “Squat Clean/Jerk” you might ask? Go 
