26 MINUTE AMRAP:
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
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# 🙂
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!
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 🙂
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 🙂
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.
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…
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 🙂
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 weight which is the fun part 🙂