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
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
Warm-Up: Tabatha DUs, air squats, push-ups, sit-ups at 20:10 for 10 minutes
Skill: Hang Clean building to heavy – ended at 95#
WOD: 1 RFT of 40-30-20 dumbell snatches alternating (20#), goblet squats (20#), frog-leg sit-ups – 15 min time cap which I hit before I finished the goblet squats and sit-ups. It’s ok, my legs already feel like a baby giraffe 🙂
Skill: Dead Lift 3 x 5 working towards 90% – I actually PR’ed it at 145# because I wasn’t paying attention/forgot what my last PR was (I was still a little sleepy haha)
WOD: Karen – 150 WB (14#) for time – 9:09!!
We were supposed to row 500m when we were done and do some midline work but I was beat! I’ll probably do some sit ups tomorrow morning after I run to make up for it. I just didn’t have anything in me to give…
Skill: Squat Clean in 3rep sets – 65# because I was huffing and puffing from my sinus infection I’m still fighting. Definitely need to work on some skill points – landing on my heels, elbows up the whole way up – but I’m getting there
WOD: Helen – 3 RFT of 400m run, 21 KB Swings (20#), 12 pull-ups (rings) – 13:20. Again with the huffing and puffing but it felt amazing to be running outside (48 degrees for class yesterday morning) and to be moving a bar (after sitting on my couch for 5 days)!
I was sitting on an airplane that was taking off at 7:10pm Thursday night trying to stream the CrossFit Open announcement. I kept squinting at the blurry objects moving on my screen and for the first time in my life I wanted my flight to take off ten minutes late.
I made it to hear the workout announced before I was ripped from connectivity for two hours. I spent two hours thinking I was never going to be able to do a chest to bar pull-up and that overhead squats make me nervous with my shoulder. About the time we were landing back in Kansas City, I realized that if I didn’t think I could do it, then I was already telling God and the rest of the world that it wasn’t possible. By the time I was walking off the plane, I resolved to have the best 10 reps of 65# overhead squats I had ever done and to spend the rest of the time at least jumping at the pull up bar.
14.2: 3 minutes to complete two rounds of 10 reps overhead squats (65# women), and chest to bar pull-ups. If you finish that, you get another 3 minutes to do two rounds of 12 reps each. Each round goes up by 2 until you can’t finish.
This is a workout I will try again several times in my crossfit journey I’m sure. My 10 reps looked pretty amazing but I hope to be able to do chest to bar pull-ups within the next year or two. It would probably help to be able to do a regular pull-up before reaching for the chest to bar status. 🙂
Skill: Partner G-to-OH (power cleans to push press) at 65#. 3 reps each alternative for 3min, rest 1min, 3min. We completed 30 reps during the first round and 36 during the second 🙂
WOD: Back to Elementary school – 100 reps of partner WB (12#), partner leg throws, box over jumps (20″), and push-ups. In 17min we made it through all the wall balls and box over jumps, 75 each leg throws, and 30 push-ups (15 each). If we had had another 3 minutes I think we could have finished 🙂
Super excited for the open workout tomorrow but more on that later 🙂
Warm-Up: 25 jumping jacks (x2), 10 weighted Jane Fonda’s (25# x2), 10 hollow rocks and supermans
Skill: Squat Clean – 5 x 5 x 3 x 3 x 1 x 1 (65, 75, 80, 85, 95, 100)
I HAVE A 100# SQUAT CLEAN!!!!!!!!!
I tried for 105# but it didn’t go. If I had had a few more attempts I may have been able to but it was time for the WOD. I’m really really happy to have hit triple digits on this one. In fact, I think my front squat max is holding me back on the squat clean which is a fun place to be 🙂
WOD: 1 RFT of 100 DU’s, 21-15-9 DL (85#) & show me push-ups (knees), 100 DU’s – 16:55
I am very thankful to Jim for letting me continue working after the 15 minute time limit. Mentally I wanted to finish that workout. I’m pretty sure my arms did not but that’s ok, I made it!