CrossFit: October 7, 2013

Warm Up: 300m row, 100 single unders, 50m 45# prowler push, 15 30# ball slams

Skill: Bring Sally Up, Bring Sally Down push-up challenge

WOD: Karen = 150 wallballs (8#) – 7:09!

Extras: 500m row – 2 min (PR), 25 butterfly sit-ups, 20 pointers


CrossFit: September 2, 2013

Labor Day Monster

Warm-Up: 200m run, 10 hollow points, 9 speller rolls, 10 supermans


1 miles run

100 burpees

1/2 mile run

100 wall balls (10#)

1/2 mile run

100 pistols (one-legged squats)

1/2 mile run

100 kettlebell swings (20kg)

1/2 mile run

100 pull-ups

1 mile run


It was a monster but I finished is 79:15 and it felt much better than the hotshot workout from Saturday.

CrossFit: August 31, 2013

We did the Hotshot Workout. It was brutal but all I could think about during it was that I’m blessed to get out of bed this morning and be able to do this. I have two leg and two arms that work. God has granted me the ability and means to get to the gym and do crossfit. Thanks be to God!

Warm-Up: 800m run, 25 push-ups, 20 pointers, 20 hollow points

WOD: Hotshots Memorial WOD

6 rounds: 30 squats, 19 power cleans (55#), 7 pull-ups, 400m run

For those that don’t do math well – 180 squats, 114 power cleans, 42 pull-ups, and 1.5 miles worth of running in 55:14. I was spent but it was so worth it!

CrossFit: June 19, 2013

Warm-Up: 3 rounds of 400m run, 25 hollow rolls, 20 knees to elbows, 20 pointers, 100 single unders

Strength: OHS warm-up without weight

Extra: Timed mile – 7:55!! (I typically run much closer to 11 mins)

WOD: Helen – 3 RFT: 400m run, 21 kettlebell swings (25kg), 12 pull-ups

12:00 🙂

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.

Current Events

Lately I’ve been pretty down on myself, more specifically on my body image. I’ve been working really hard to loose weight with my thyroid condition. Progress has been pretty good until about 6 weeks ago. I try not to freak out when a pound or two show up on the scale but in the last 6 weeks I’ve gained 10…time to talk to the doctor…again…

In the meantime, I’ve re-focused on eating clean and working out. So yesterday was a workout marathon in response to my work trip to Baton Rouge Louisiana where I ate cajun food (and lots of it!) for two days.

Sidebar: the work trip went well. I travelled with someone I hadn’t travelled with before which is always challenging. My project manager and the corporate quality manager went with me to kick-off a section of work for this project. So far, so good on this scope of work. A trip to Bergeron’s for the Avery Special, Louisiana Lagniappe for crawfish cakes, crab cakes, red wine, louisanne black drum and then Zataran’s Kitchen for sausage and chicken jambalaya made for some good eatin’!

Typically when I get home from travelling I just want to sit on my couch, by myself, and clean out the DVR or go to sleep in my own bed. However, my roommate is pretty good about not letting me do that alone. Friday night she suggested we go out with people she has met at church.

I had a great time! We went to Denim and Diamonds, a country line dancing bar north of the river. I’ve never seen so many line dances to so many different songs before and I’m from Texas!! It was awesome to meet new people and spend time dancing, it had been 2 years since I’d gone line dancing.

So Saturday morning, I went to bootcamp at 9:30am to celebrate one of my ol’ ladies turning 51. She asked that we all come and see where she has started working as a personal trainer. She kicked our butts!

Bootcamp Workout: 40 min AMRAP of 20 reps each exercise

  • Straddle box jumps
  • Overhead squats
  • Kettleball Swings
  • Tricep curlbacks
  • Burpee Push-ups

I finished 4.5 rounds. The couple beers the night before were not as inclined to be working out as I was…

CrossFit came at 11am

WOD: Grace – 30 clean and jerks – 4:18 with 55#

Finisher: 2 min front squats 55# – 18 reps

I was pretty gased from the burpees earlier but I’m satisfied with my workout. Grace is one of my favorite hero workouts – much better than Fran haha

I got my haircut and then went over to LifeTime Fitness in Lenexa. I used to be a member there with a personal trainer. When I started my new job, I quit the gym because it is so expensive and so far out of the way from the rest of my “new” life. I still keep up with my personal trainer. He had picked up my race information and shirt for me when he was Austin since I couldn’t run because of my ears. He gave me a pass to workout with him since I drove over to pick up my race stuff.

It was great to see him, even for just two minutes. I did 100 reverse crunches with a 6# medicine ball between my legs and then 30 pull-ups. I practices some clean and jerks with  some back squats. At this point, my legs and low back were done so I went downstairs to sit in the hot tub (the real reason I wanted a pass to the gym). Unfortunately, there was a thunderstorm with lightening so they had closed the pools. I went home and little disappointed, and very sore…

The plan for last night was to go to sleep early but after taking a 3 hour nap, I went over to Blue Moose to meet my ol’ lady to celebrate but I went to the wrong location. I didn’t feel like making the 100 block trip south to the right restaurant so I went over to the house of some people I met Friday night to eat dinner and talk. Originally, we were going to play games but we were all pretty tired and just hung out. It was awesome to talk about the Bible, creationism vs evolution, CS Lewis, Orthodox Jews, and country line dancing with some amazing people. I’m blessed to be meeting great people! 🙂

CrossFit: January 26, 2013

Hero WOD: Angie

100 pull-ups

100 sit-ups

100 push-ups

100 air squats

We did it in pairs (thankfully) so Jess and I finished in 18:10. We definitely finished before any other girl partners and several all male pairs. 🙂

Our strategy was to do as many reps before switching people. The person not working on Angie had to jump rope. It was actually the jump rope that made me so tired. We both ended up doing approximatley 50 reps of each of the four exercises. One day I’m going to do all these reps by myself in less than 20 minutes…

CrossFit: January 25, 2013

Hero WOD: Annie

50-40-30-20-10 double unders and sit-ups.

It sounds super easy, right? Wrong. The WOD was capped at 20 minutes and I still have the sets of 10 to go.

Prior to 2013 I had never done a double under. I had never even had the desire to think about attempting a double under, much less actually do one. Now I’m working hard to complete 150 as fast as possible. I’ll get it – it’s just going to take me a little longer to get this hero WOD completed…