CrossFit: April 4, 2014

Warm-Up: 300m row, 10 pointers, 50 DU’s

WOD: Fran – 21-15-9 Thrusters (65#) and pull-ups – 8:28 with using the rings but RX-ing the thrusters.

I’m happy. The weekend before I had quit in the middle of the CrossFit Open 14.5 which had 65# thrusters in it. I was determined to finish this workout. It was all mental. I wanted to quit during the set of 15 but we did it in heats and my partner wouldn’t let me. Thank you God for giving me the strength to finish, the means to be participating, and the wonderful people at CrossFit Matters who encourage and push me even when they don’t realize it!

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CrossFit: February 25, 2014

Weird to go on a Tuesday and not have gone on the Monday but I had more important things to do Monday morning…more on that coming…

Warm-Up: row 300m, 100m sled (45#) push, 10 weighted jane fonda’s (25#)

Clean Warm-Up – once with and once without weights

WOD: Filty Fifty – 25 minute time cap

50 Box jumps, 24″ – didn’t do
50 Jumping pull-ups – didn’t do
50 Kettlebell swings, 1 pood – 25# American
50 steps Walking Lunge – complete
50 Knees to elbows – didn’t do
50 Push press, 45# – complete
50 Back extensions – complete
50 Wall ball shots, 20# – complete
50 Burpees – complete
50 Double unders – didn’t do

Overall, 250 of the 500 reps in 25 minutes which I’m happy with. I skipped the arm work since my shoulder was a little extra tight this morning from not sleeping with my pillow while traveling last week and weekend. Next time filthy…

CrossFit: July 8, 2013

Warm-Up: 2 min single unders, 2 min double unders, 30 sec plank hold, 30 sec L hold, 30 sec plank hold, 30 sec L hold, 30 sec plank hold

Strength: 3-3-3-3-3-3 squat clean with three front squats to find a challenging weight (not necessarily a 3 RPM) – I finished at 65# which is fairly light but I didn’t want to push the shoulder

WOD: Elizabeth 21-15-9 cleans and ring dips

7:12! Cleans at 55# and box dips instead of ring dips but I feel good about it. It was 6 hours ago and my shoulders and upper arms are already sore 🙂

CrossFit: June 17, 2013

Warm-Up: 400m run, 200 single unders, 30 sec box hold

Strength: clean warm-up twice (once with weight, once without)

WOD: CrossFit Matters Benchmark

3 RFT (noting the split times, not the total time)

  • 500m row
  • 40 squats (butt to ball)
  • 30 frog leg sit-ups
  • 20 push-ups
  • 10 pull-ups

7:21, 7:14, and 9:15 – the first two rounds were good but I slowed down on the row the third time thru and then didn’t pick back up. I also went home a puked in the bushes (first time in my life I’ve ever throw up because I was working out). I’m calling it a win 🙂

CrossFit: June 10, 2013

Warm-Up: 4 rounds of 400m sprint, 80 single unders, 10 kettlebell swings (25kg)

Skill: Clean warm-up and OHW warm-up (no weight), timed 800m run (3:36 :))

WOD: Cindy – 20 min AMRAP of 5 pull-ups, 10 push-ups (chest to floor), 15 squats (butt to ball)

10 1/3 rounds which I am very happy with!! I was fairly consistent with my splits per round too which is great. I did ring pull-ups and I was on my knees for the push-ups but it’s still 55 pull-ups, 100 push-ups, and 150 squats in 20 minutes!!!!