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#


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: April 11, 2014

Warm-Up: 200m run, 10 pointers (I was late and rolled out my shoulder)

Skill: 400m sprint for time – 1:27 🙂

WOD: 10-to-1 push press, front squat, hang clean, deadlift (all at 65#) – 20:05 which was pretty gnarly

CrossFit: July 8, 2013

Warm-Up: 2 min single unders, 2 min double unders, 30 sec plank hold, 30 sec L hold, 30 sec plank hold, 30 sec L hold, 30 sec plank hold

Strength: 3-3-3-3-3-3 squat clean with three front squats to find a challenging weight (not necessarily a 3 RPM) – I finished at 65# which is fairly light but I didn’t want to push the shoulder

WOD: Elizabeth 21-15-9 cleans and ring dips

7:12! Cleans at 55# and box dips instead of ring dips but I feel good about it. It was 6 hours ago and my shoulders and upper arms are already sore 🙂