CrossFit: September 30, 2015

Workout of the Day

HERO WOD

β€œJennifer”

26 MINUTE AMRAP:
10 pull-ups
15 kettlebell swings (53/35)
20 box jumps (24/20)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

I got thru 6 rounds Rx except for the pull-ups. I did ring rows. One of these days I’m going to be strong enough to do pull-ups #crossfitgoals

CrossFit: September 29, 2015

Day late…

Skill: Shoulder press with 10 @ 50#, 10 @ 55#, and 10 @ 60# – the last set ended up being a combo with push press since they got heavy fast!

WOD:

10 Minute AMRAP
15 Wall Balls (20/14)
30 Double Unders

I got thru 6 rounds RX on the wall balls but working on the DU’s. I had them before I moved but new rope and it’s been awhile, I couldn’t get the rhythm yesterday. Definitely need to buy a new rope…

CrossFit: March 31, 2014

Warm-Up: 300m row, 10 hollow rocks on the bar, 10 weighted Jane Fonda’s (25#), 50 DU’s (3 attempts)

Skill: Back Squat – sets of three to find your heaviest – 85#, 115#, 125#, 135#, 145#, 150#, 155# πŸ™‚

WOD: 12min AMRAP of 7 hang cleans (65#), 9 show me push-ups (knees), 11 T2B (knees to elbow for me) – finished 5 rounds and 3 cleans for a total of 138 reps!

My T2B are super close. I felt like I was actually getting the motion through my shoulders this morning and Kevin (sub coach for Jim since Jim is on his honeymoon) said they looked really good! T2B are definitely the skill I want to be able to do in the next 6 months!

CrossFit: March 21, 2014

Warm-Up: 3 rounds of 10 jane fonda’s, 2 shuttle runs

Skill: Strict press to find a 1 rep max and then pushpress to find a 1 rep max using a 3x3x3x1x1 scheme – I kept my same strict press max at 85# but my pushpress max is now 110#! πŸ™‚

WOD: 15min AMRAP of 9 DL (105#), 12 T2B, and 15 box jumps (20″)

I only finished three rounds but that was because I was trying to learn T2B.

14.3

Finally.

Moves I can do!

When the annoucement was made last Thursday, I was stoked! Deadlifts and box jumps!! And the weight scheme hit me. πŸ™‚

We had done heavy deadlifts Wednesday and my max had only been 145 for 3 reps. This meant I was only going to be able to get 55 reps in 14.3 unless I PR-ed. Consider me motivated! haha

Workout: 8 minute AMRAP of 10 DL @ 95#, 15 bx jumps (20″), 15 DL @ 135#, 15 bx jumps, 20 DL @155#, 15 bx jumps, etc.

Saturday everyone at the box wore tanks and spandex (except me since I’m still self conscious – both about my arms and about competing)) and were ready to go! I was pumped! and I did PR πŸ™‚

73 reps.

73 reps means that I pulled 155# off the floor 18 times! Which also means I need to go back and re-do my max effort on deadlift…

My low back is a little sore but I finally broke down at bought a foam roller this weekend which helped. I also went runningfor 5.5 miles to enjoy the weather in Loose Park late Saturday which helped work out some of the soreness out of my hamstrings. This morning was back squats at the box which is also helping work out some of the residual soreness from being a couch potatoe yesterday. I’m also thinking a massage tonight will get me back to feeling good tomorrow.

So bring it on CrossFit Open! I’m excited for 14.4 because at this rate, I’ve PR-ed every open workout. I’m ready to see where else I can push myself πŸ™‚

CrossFit: January 9, 2014

Warm-Up: 50 DU unbroken (I got 17 in a row which is a PR!!), 10 hollow rocks/supermen on the bar, 10 kick-ups

Skill: Turkish Get-Ups – 5 @ 10# and 2 @ 15# (I also did a few lateral raises since my shoulder was feeling the 15#)

WOD: 12min AMRAP of 15 wall balls (10#), 15 kettlebell swings (20#), 15 T2B

I finished 5 rounds and 11/15 wall balls! It feels great to be working out on a regular basis again. My body is sore and I’ve been tired this week but I like it – it’s reminding me that I’m changing and that’s good.

500m row – 1:55 with is a 5 second PR! Whoop!

CrossFit: October 4, 2013

Warm-Up: Burpee Dodgeball

Skill: 3 x 5 pendlay row & good mornings at 55# then 5 x 5 DL (85#)

WOD: 12 min AMRAP of 8 push press (55#), 9 box jumps (20″), 10 front rack lunges (55#)

I finished 5 2/3 in the 12 minutes and am pretty sore (2 hours later)! Mom and I had a good time at dinner last night with appetizers, wine, food, and dessert so I was moving pretty slow this morning.

CrossFit: September 25, 2013

I went to Baton Rouge for work the first part of this week so it’s been 5 days since I was at the box. I did go running while in Louisiana (which I will post about soon) but getting out of bed this morning was a little harder than normal…

Warm-Up: 800m run, 300 single unders, 30 sec static hold, 10 push-ups

Skill: Squat Cleans at 80% of one rep max for 3 x 5 – I couldn’t remember what my max was so I just did the 15 reps at 75# which, come to find out, is a PR πŸ™‚

WOD: 12min AMRAP of 3 double burpees, 10 pull-ups, and 100 single unders – I finished 5 rounds

CrossFit: August 28, 2013

Warm-Up: 800m run and then 3 rounds of 80 single unders, 9 spealler rolls, 15 hollow rolls

Skill: Clean Warm-Up with Lacrosse Ball Work

Death By Burpees – caught at 10

WOD: 8min AMRAP of 10 overhead lunges each leg (25# plate), 10 full twists (25# plate), 10 med ball transfers (8#)

3 rounds – I was spent after the burpees but the ab work felt good this morning.

O Ps. My CrossFit shoes finally came in πŸ™‚

photo

CrossFit: August 7, 2013

Slow going this morning with the rain…

Warm-Up: 250m row, 100 single unders, 50 hollow points, 25 supermans

Skill: Power Squat Cleans with Split Jerks – I’m really working on my split jerk form so I stuck with 65#. I was landing with my back leg completely straight and my weight distributed 50/50 on each leg which I then switched to 100% of my weight on my front leg but on my toes instead of my heel. I’m also working on making my landing stance a little wider than my hips. All of this which controlling the bar above my head and not being late getting it up there πŸ™‚

WOD: 15min AMRAP of 3 hang squat cleans (65#), 5 pull-ups, 5 burpees – I finished 6 2/3 rounds which felt pretty good. Coach told me I had good bar speed and form which is the first time I’ve ever had that compliment before! I’m super excited to have the form down on hanging squat cleans!! Now I just need to work on increasing the weightΒ  which is the fun part πŸ™‚