CrossFit: September 30, 2015

Workout of the Day

HERO WOD

โ€œJenniferโ€

26 MINUTE AMRAP:
10 pull-ups
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

CrossFit: September 28, 2015

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#

WOD:

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

CrossFit: March 21, 2014

Warm-Up: 3 rounds of 10 jane fonda’s, 2 shuttle runs

Skill: Strict press to find a 1 rep max and then pushpress to find a 1 rep max using a 3x3x3x1x1 scheme – I kept my same strict press max at 85# but my pushpress max is now 110#! ๐Ÿ™‚

WOD: 15min AMRAP of 9 DL (105#), 12 T2B, and 15 box jumps (20″)

I only finished three rounds but that was because I was trying to learn T2B.

CrossFit: March 19, 2014

Warm-Up: Tabatha DUs, air squats, push-ups, sit-ups at 20:10 forย 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 ๐Ÿ™‚

CrossFit: March 17, 2014

Warm-Up: 50 DU’s, 10 kick ups, 10 hollow rocks on the bar, 10 30# slams

Skill: Back Squat in sets of 5 – 85#, 105#, 115#, 125# which felt pretty good considering the open workout this weekend (don’t worry, that post is coming today too)

WOD: 15 min EMOM rotation in teams of row (for calories), push-ups, 20″ box jumps – we got thru 620 reps!

Overall – good Monday work ๐Ÿ™‚

CrossFit: March 12, 2014

Warm-Up: 300m row, 2 shuttle runs, 10 kick-ups

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…

CrossFit: March 10

Warm-Up: 200m run, 10 hypers, 10 pointers, 30 DU’s

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)!

14.2

I was sitting on an airplane that was taking off at 7:10pm Thursday night trying to stream the CrossFit Open announcement.ย 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. ๐Ÿ™‚

I’m excited for 14.3!!

CrossFit: February 28, 2014

Teamwork. Ugh. I have to work in teams at the office and I don’t want to do it at CrossFit.

That was my attitude when I walked in. When I walked out, I decided I love working out in teams. My partner made we work harder/quicker/heavier than I otherwise would have ๐Ÿ™‚

Warm-Up: 300m row (x2), 10 hypers, 10 supermans, 2 shuttle runs

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 ๐Ÿ™‚

WOD: Back to Elementary schoolย – 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 ๐Ÿ™‚

Super excited for the open workout tomorrow but more on that later ๐Ÿ™‚

CrossFit: February 26, 2014

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 ๐Ÿ™‚

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!