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#! 🙂

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.



Moves I can do!

When the annoucement was made last Thursday, I was stoked! Deadlifts and box jumps!! And the weight scheme hit me. 🙂

We had done heavy deadlifts Wednesday and my max had only been 145 for 3 reps. This meant I was only going to be able to get 55 reps in 14.3 unless I PR-ed. Consider me motivated! haha

Workout: 8 minute AMRAP of 10 DL @ 95#, 15 bx jumps (20″), 15 DL @ 135#, 15 bx jumps, 20 DL @155#, 15 bx jumps, etc.

Saturday everyone at the box wore tanks and spandex (except me since I’m still self conscious – both about my arms and about competing)) and were ready to go! I was pumped! and I did PR 🙂

73 reps.

73 reps means that I pulled 155# off the floor 18 times! Which also means I need to go back and re-do my max effort on deadlift…

My low back is a little sore but I finally broke down at bought a foam roller this weekend which helped. I also went runningfor 5.5 miles to enjoy the weather in Loose Park late Saturday which helped work out some of the soreness out of my hamstrings. This morning was back squats at the box which is also helping work out some of the residual soreness from being a couch potatoe yesterday. I’m also thinking a massage tonight will get me back to feeling good tomorrow.

So bring it on CrossFit Open! I’m excited for 14.4 because at this rate, I’ve PR-ed every open workout. I’m ready to see where else I can push myself 🙂

CrossFit: July 17, 2013

Warm-Up: 100 single unders, 9 speeler rolls, 10 kettlebell swings (20kg), 10 single arm kettlebell swings (20kg), 3 rep squat progression with kettlebell (20kg)

Strength: 5 x 5 deadlifts – this was supposed to be at 70% of our 1 RPM (mine is around 140) but ended up doing 105 which means my 3 rep and 1 rep maxes should be up 🙂

WOD: 3 RFT of 400m firemans carry (15# each arm), 20 WB (14#), 20 medball pikes (8#) – 14:11

CrossFit: July 9, 2013

Warm-Up: 800m run, 20 hollow points, 20 pointers, 9 spealler rolls

Strength: 5-5-3-3-1 Deadlift progression to 90% – I went 65#, 85#, 90#, 95#, 100# which means I probably have a new deadlift one rep max PR but I didn’t try for it this morning.

WOD: Ladder of 14# wall ball and push-ups and then frog leg sit-ups until 16min

10min (which is 11 reps) when I got caught – ladder is doing one rep of each activity at zero minutes and then add a rep every minute until you can’t finish the required reps in the minute so my 10 minutes meant I couldn’t finish 11 wall balls and 11 push-ups in a minute.

CrossFit: June 28, 2013

The muscles in my shoulder and neck started spasm-ing during CF on Monday so today was my first day back. I spent Monday and Tuesday at the chiropractor and then Tuesday and Wednesday laying on bags of ice but felt better Thursday.

Warm-Up: 3 rounds of 250m row, 100 single unders, 30 sec static hold

Strength: 500m row for time (2 mins flat :))

WOD: 3 RFT of 10 manmakers, 30 frog sit ups, 30 supermans

19:42 but I did deadlifts at 75# instead of manmakers because of my shoulder. It felt good to be back at the box and I talked with Jim for awhile afterwards about my shoulder. I’m going to start focusing on my posture. Jim let me borrow a PVC pole to put behind my back and hook my elbows around while I watch TV/hangout at home to try to help me built up some basic posture muscle in my shoulders. I’m also going to focus on it at work.

CrossFit: June 11, 2013

Warm-Up: 250m row, 10 kettleball swings, 10 single arm kettlebell swings, 9 spiller rolls


Strength: 3 x 3 x 3 x 3 x 3 to deadlift max

I have a new deadlift PR!! 115# for a 3 rep max 🙂


WOD: 4 RFT of 10 push press (55#), 15 burpees, 200 single unders

19:55 and I am super proud of that! The volume of each exercise is what kills you. Each round by itself is fairly easy but combine all of them for 40 push presses, 60 burpees, and 800 single unders and you’re going to be sweatin!

CrossFit: June 7, 2013

Warm-Up: 800m run, 50m walking lunges with pass thrus and around-the-worlds


Skill: Overhead squat warm-up without weight

Every 30 sec for 5 min: 1 bounce snatch and 5 overhead squats


WOD: 5 RFT – 400m run, 10 deadlifts (65#), 10 show me push-ups

18:19 🙂

Show me push-ups are doing a push-up but lower your body all the way to floor and then picking your hands up off the floor and then pushing back up to the push-up position.

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 🙂