CrossFit: April 14, 2014

Warm-Up: burpee dodgeball

Skill: Pull-Ups – worked on progressing towards kipping pull-ups

WOD: 5 RFT of 5 Jimmy C’s (55#) and 20 show me push-ups – 16:58

Jimmy C – lunge each leg with front rack weight and then split jerk each leg for one rep

This workout was pretty brutal for me since my shoulders are my weakest parts but it felt great to do it! Stronger than Yesterday!!


CrossFit: February 14, 2014

Warm-Up: The Greatest Warm-Up Ever = Burpee Dodgeball

Skill: Kettlebell snatches – 3 x 10 @ 20#

WOD: 3 RFT of 12 KB Snatches (20#, each arm), 12 T2B (or knees to almost elbows for me), 12 broad jumps – 10:41 🙂

Overall, excellent way to start Friday!

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: June 5, 2013

Warm-Up: Burpee Dodgeball

There’s something about burpee dodgeball that makes me want to do it. I typically have no desire to play dodgeball but add punishment of doing burpees when you get hit and suddenly I’m inspired to run and dodge…weird 🙂

Skill: 2 front squats at each 30 sec mark for 8 minutes (clean from the ground each time) – #55 which was challenging but it felt great to be adding plates to the bar again!

WOD: 10-to-1 thrusters (#40) and kettlebell swings (25kg)

12:15 finish which I’m happy with – thrusters were hurting my shoulder a little bit so Jim told me to watch my elbows when I was coming down. Apparently when you pull your elbows in as a straight line (like you’re supposed to do), you actually engage your triceps. I’m already sore and that was only 5 hours ago 🙂

CrossFit: April 24, 2013

Warm-Up: Burpee Dodgeball

“Dodgeball” is just about the only word you can combine with “Burpee” that makes it better (except for maybe “Finished” or “Never” haha). There were boxes to hide behind but lots of foam balls. If you got hit, you did a burpee; if your throw was caught, you did a burpee; if you got hit while holding a ball, you did an extra burpee for each ball you were holding. Pretty simple rules and it was so much fun!! After 10 minutes of running, dodging, and throwing, you are pretty much ready to workout. 🙂

Strength: Overhead Squats

It was very re-assuring to have Jim train me thru overhead squats and not have my shoulder be painful (since that’s what I was doing immediately prior to dislocating my ribs/hurting my shoulder). He had me widen my stance and angle my feet to the outside which greatly increased my range of motion and power capabilities! With the narrow stance I was using before, I was loading my hamstrings exclusively (which are very tight) but by widening, I am to utilize my hip flexors, quads, glutes, and hamstrings which made me almost throw the 95# bar into my teeth the first time. CF is about efficient power and I think I’ve started to understand what that means (in relation to an overhead squat).

WOD: Overhead Squat ladder (on the 30 second) followed immediately by a thruster ladder – I got caught at the 6 rep mark for each