Back to this – my box in KC switched to Wodify which kept up with all my workout and strength information (amazing!) but now that I moved to Baton Rouge, my new box does not. So this is my whiteboard:
Strength: Front Squat
10 @ 60% – 55#
10 @ 65% – 60#
10 @ 70% – 65#
3 rounds of 9 bar burpees, 7 hang cleans (55#), 5 shoulder to overhead (55# push jerk) with 2 min rest between rounds – 7:05! The prescribed weight for women was 105 but was supposed to feel comfortable and quick so I dropped it significantly. I’m also trying to listen to my body (shoulder) more since I don’t have a chiropractor set up here yet
No I have not taken two weeks off of crossfit but apparently I did take two weeks off of my blog. I’ve been writing a lot lately – it’s just be in an actual paper journal. I’ve never kept a paper journal. It takes longer to write by hand than to type (I am a millennial). I’ve also been writing pretty deep since it wasn’t going to be shared with the interwebs. Hence, no blogging.
But….I’m attempting to be back at it and hopefully will be posting more than just crossfit workouts…
Warm-Up: 20 each of jumping jacks, hollow rocks on the bar, supermans
Skill: Stones! I hadn’t done this before since I’d always been out of town but it was waaayyy fun! I worked up to 95# on my right shoulder and 75# on my left (the hurt one – I dislocated it Wednesday last week so I was taking it easy this morning).
WOD: 3 RFT of 10 stones, 20 T2B, 30 burpees, 40 air squats, 50 DU’s with a 15 min time cap – I finished the first round and the stones in 15 minutes. The DU’s just killed my time but it was a great workout!!
Skill: Deadlift reps of 3 – I pulled 200#!!!!! My PR prior to this morning was 145# 1 rep but I pulled 155# 18 times during the CrossFit Open so I knew my 1 rep max was a little low but not 55# low! I am really excited about this but a little bummed that Jim didn’t get to see it (he’s still on his honeymoon).
WOD: 5 rounds with 1 min rest in between of 3 power cleans (85#), 6 front squats (85#), 9 bar-facing burpees – 11:50!
Today was a great day to be at the box. It was rainy and stormy. I woke up early enough to read my Bible and pray before (totally makes all the difference in my day). Everyone was all smiles. I am so thankful to God that my body can continuously gain strength. I am excited to see what He has planned for it!! 🙂
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…
It almost didn’t happen today. I looked at wodify before getting out of bed and really wanted to roll back over. I also want to be skinnier which ultimately ended up winning the fight this morning.
Warm-Up: Tabatha style (20sec on, 5 rest) for 10 minutes of air squats, push-ups, sit-ups, lunges, and DU’s
Skill: Clean and Jerk – 65#, 75#, 85#
WOD: 1 RFT of 30 burpees, 30 thrusters (65#), 30 T2B (knees to elbows for me), 100 DU’s – 15:00 but I didn’t do all the T2B since my shoulder was fatiguing. I am pretty happy with the 100 DU’s (20 strung together) and I did put my long sleeve shirt back on to avoid looking like I got whipped this weekend at the office 🙂
I know that after 3+ weeks of absence that you don’t want to read about my crossfit adventures (which have actually taken a longer repreive at 4+ weeks) but this is my journal of progress at the gym in addition to lively updates of my wanderings so…
Warm-Up: 3 rounds of 400m run (in the cold!), 9 speller rolls, 60 unbroken single unders, 10 kettlebell swings
Skill: weighted jane fonda’s
WOD: 10 to 1 G to OH & burpees – 17:17
I did power cleans with strict presses for as long as possible and then switched to push jerks.
This was actually my second trip to CF this weekend but I’m not posting the previous workout – it was miserable – and I didn’t remember my time or any of my weights, just that it was way hard.
Warm-Up: 400m run (x2), 60 single unders, 15 hollow rocks, 15 hollow supermans
Skill: Squat Cleans 5x5x3x3x1x1 building – I wasn’t super motivated today so I only went up to 75#
WOD: 5 RFT of 3 squat cleans (65#), 6 show me push-ups, 12 jumping lunges (6 each leg) – 8:45
Bonus: 26 Birthday Burpees since my birthday was Saturday 🙂
Feels good to be back in the box and nutrition definitely makes difference! I ate gluten (a blueberry humble pie to be exact) yesterday along with general junk food all weekend driving and tailgating so my crossfit performance left something to be desired this morning. I am thankful I got up and went and I am back on the good path with my food!!
The WOD sounded simple but ended up being a grinder! I was also in a competitive mood since I was the visitor and I was the only girl so I probably pushed myself a little harder than I really should have but I’m happy.
For the pistols, the coach had us tie bands around the pull-up rack and then stand in them to help going down. I think this is a much better progression that what I have been doing previously. I typically just do a pistol until my butt touches a box (which results in me just sitting down when I start getting tired). This made my body go thru all the motions, just with a little help.
It’s always fun to stop by another box. It really makes me appreciate the great box I have at CrossFit Matters in Kansas City. Jim is hyper focused on good form and he’s a clean freak (like me) which means the floor doesn’t leave black streeks on my legs which I appreciate. Jim used to DJ which also means we have great tunes to workout to. CrossFit 1525 was a little quiet for my taste but I would recommend it if you’re looking for a great workout in the Houston Texas area.