Capped the workout at 1.5 hours which meant I was short 30 burpees and 1.5 miles worth of running. I chose to break them up into 10 reps of each activity and then run a half mile. At the end of the time, I just started finishing up the repetitions of the activities without running in between.
Warm-Up: 3 rounds of 200m, 10 kettlebell swings, 10 single arm kettlebell swings, and 20 grasshoppers
Skill: clean warm-up
Skillz: Hand stand push-ups – we walked thru how to properly do a push-up (hand shoulder width apart, first fingers pointed straight ahead, elbows rotated to point straight back, flat back, on your toes) and then how to progress to a handstand push-up
WOD: 15 min AMRAP of 5 walkout push ups, 10 kettlebell swings (25kg), 15 box jumps (24″)
I finished 5 rounds which meant I was contintually moving at a consistent pace for the entire 15 minutes. I’m ok with it. My hamstrings need to be less tight, my push-ups still look like inch worm dance moves more often than they look like planks, and I still step off the box (instead of jumping off which is faster) but I’m there and I’m working on it. 🙂
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.
I was so proud of my times this morning, especially since I crossed something off my bucketlist last night which meant I was out and about until 1am (on a Tuesday school night!!). I told myself I wasn’t allowed to sleep in this morning or slack off once I got the box because I was going to be exhausted.
Warm-Up: 400m run, 200 single unders, 30 sec box hold
Strength: clean warm-up twice (once with weight, once without)
WOD: CrossFit Matters Benchmark
3 RFT (noting the split times, not the total time)
40 squats (butt to ball)
30 frog leg sit-ups
7:21, 7:14, and 9:15 – the first two rounds were good but I slowed down on the row the third time thru and then didn’t pick back up. I also went home a puked in the bushes (first time in my life I’ve ever throw up because I was working out). I’m calling it a win 🙂
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!
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