CrossFit: April 2, 2014

Warm-Up: 300m row, 10 pointers, 10 supermans, 2 shuttle runs

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!! 🙂

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Sunday Funday

It’s been a little while since I worked out with “my old ladies” but we worked out together on Sunday. 🙂

Warm-Up: half mile run with 20 squats, 10 burpees, and 20 push-ups along the way

Rotation: 5 rounds of 10 reps each of kettlebell swings, ring dips, slammers (35#), and leg raises on the bench

Extra: 3 x 5 deadlifts (95#)

Cool Down: 3 rounds of 10 reps each of hanging leg raises, knees to elbows on the bonsu, and reclined crunches

CrossFit: May 8, 2013

Warm-Up: 250m row, 10 kettle bell swings (forehead), 10 kettle bell swings each arm (chin)

Strength: work on the transition between deadlift, hang clean, and power jerks

WOD: 5 RFT – 12 deadlifts, 9 hang cleans, 5 power jerks

Recommended weight was 95# women and 115# men but I did the first round with 45# and the other four rounds with 35# (just the bar). My shoulder was extremely tired and slightly painful so I really shouldn’t have been working out but I was determined to just do it. I finished in 9:42 which is pretty good considering

Extra: 500m row as fast as possible – 2:06

CrossFit: April 22, 2013

I worked harder and had more fun this morning than I did in the last four months at the other CrossFit gym I was going to! I will definitely be sticking with this one for a long time to come!! (Check it out here) 🙂

Warm-Up: 2 rounds

  • 400m run
  • 20 hollow points
  • 10 supermans
  • 10 pointers (each leg-arm combo)
  • 9 spiller rolls (not a fan of these but it’s because I can’t roll over on my head very well haha)

Strength: 3 rep deadlift max at 3 x 5 – I got up to 105# which is about 75% of what I was doing in January but Jim tweeked my form. Apparently I’ve been doing straight leg deadlifts which loads the hamstrings tremendously. Since my hamstrings are tight, bending my knees is going to dramatically increase the amount of weight I can pull so the 105# today felt super light 🙂

WOD: 10 min AMRAP

  • 7 straight press (55#)
  • 9 box jumps (20″)
  • 11 med ball pikes (8lb)

I got thru either 5 or 6 rounds…I loose count…

It was awesome! I’m going back on Wednesday 🙂