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
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 🙂
Warm-Up: 3 rounds of 200m, 10 kettlebell swings, 10 single arm kettlebell swings, and 20 grasshoppers
Skill: clean warm-up
Skillz: Hand stand push-ups – we walked thru how to properly do a push-up (hand shoulder width apart, first fingers pointed straight ahead, elbows rotated to point straight back, flat back, on your toes) and then how to progress to a handstand push-up
WOD: 15 min AMRAP of 5 walkout push ups, 10 kettlebell swings (25kg), 15 box jumps (24″)
I finished 5 rounds which meant I was contintually moving at a consistent pace for the entire 15 minutes. I’m ok with it. My hamstrings need to be less tight, my push-ups still look like inch worm dance moves more often than they look like planks, and I still step off the box (instead of jumping off which is faster) but I’m there and I’m working on it. 🙂
I walked out of the box before this one was over. I woke up not feeling well (allergies kicking in) but decided to go to the box anyway. Scott has made a big deal on several occasions about showing up when you are signed up and that death or jail is the only two excuses for not coming.
Strength was snatches and the WOD was 8 snatches, 12 box jumps @ 24″, and 15 russian swings @ 24kg. I only did 4 reps of the snatch because that’s a lot of movement for someone who is achy.
Unfortunately, I’ve been traveling ever since and am now sick sick, like not sleeping and coughing up a lung every 3 minutes kinda sick. So…I’ve canceled my crossfit reservation for tomorrow when I’m back in KC and am debating the 10am workout on Saturday…
15 minute RFT broken into three 5 minute rounds with one minute rest in between.
Wall Ball @ 14# – 84 total reps
Sumo High Pull Dead Lifts @ 55# – 30 total reps
Box Jump @ 20″ – 40 total reps
Push Press @ 55# – 27 total reps
Row – 25 calories burned
Overall I did 206 reps in 15 minutes which is awesome! Apparently 250 is what is considered “CrossFit Good” and the max in our class was 278. My partner did 226 but I beat her in box jumps and SHPDL’s. We tied in Row and Wall Ball. I’m happy 🙂
I’m also pretty sore for the workout Thursday night and Friday morning – mostly in the low back and thoracic spine. Running 5 miles this morning (in a hour with lots of hills) before this workout is probably contributing to the overall tiredness I’m feeling right now as well. It’s totally worth it to have control of my body again (if I ever really did).
WOD: 21-15-9 RFT Dead lifts (80#) and box jumps (20″)
Both of these activities were scaled from the Rx’s of 225# and 24″ but it was a great workout. I finished in 9:23 and am satisfied with that. Last night I had the realization that I need to load up the weigths if I really want to see improvement so the 80# this morning was a pretty good reach for 45 reps.
FINISHER: 2 minutes of overhead squats (45#)
These are still a little weak for me but my hip flexors are so tight I have trouble keeping form. They are better than they were when I first started CrossFit three weeks ago (I can’t believe it’s only been 3 weeks!!) which is super encouraging.
I couldn’t do these because my hamstrings are way too tight. I did regular dead lifts with limited range of motion (hitting the floor on most but not all repetitions) with 55lb bar (first two sets) and then 75lbs (for the remaining sets).