CrossFit: September 30, 2015

Workout of the Day

HERO WOD

โ€œJenniferโ€

26 MINUTE AMRAP:
10 pull-ups
15 kettlebell swings (53/35)
20 box jumps (24/20)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

I got thru 6 rounds Rx except for the pull-ups. I did ring rows. One of these days I’m going to be strong enough to do pull-ups #crossfitgoals

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CrossFit: February 18, 2014

Warm-Up: 3 rounds of 300m row, 10 pointers, 10 supermans, 50m (x2) suicide runs

Skill: Kettlebell Snatch with Kettlebell Warm-Up (10 KB swings, 10 single arm KB swings, 3 low/med/high KB squats each side at 20#)

WOD: 1 RFT of 50 KB Swings (20#), 50 weighted situps (20#), 40 single arm KB snatches (20#), 40 hollow rocks, 30 pistols (alternating on a box), 30 medball pikes (8# med ball), 20 pull-ups (rings for me), and 20 frong leg sit-ups – 20:32!!

I actually love workouts that are this mental. It’s mentally challenging to look at the board and see this kind of volume but I love it. My weights are a little lower than I wish they were but I love just cranking for 20+ minutes in a workout. I feel so accomplished when I’m done. God truly has given me an amazing body that’s getting stronger every day!!

CrossFit: July 3, 2013

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. ๐Ÿ™‚

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 ๐Ÿ™‚

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 Iย was going to be exhausted.

CrossFit: June 5, 2013

Warm-Up: Burpee Dodgeball

There’s something about burpee dodgeball that makes me want to do it. I typically have no desire to play dodgeball but add punishment of doing burpees when you get hit and suddenly I’m inspired to run and dodge…weird ๐Ÿ™‚

Skill: 2 front squats at each 30 sec mark for 8 minutes (clean from the ground each time) – #55 which was challenging but it felt great to be adding plates to the bar again!

WOD: 10-to-1 thrusters (#40) and kettlebell swings (25kg)

12:15 finish which I’m happy with – thrusters were hurting my shoulder a little bit so Jim told me to watch my elbows when I was coming down. Apparently when you pull your elbows in as a straight line (like you’re supposed to do), you actually engage your triceps. I’m already sore and that was only 5 hours ago ๐Ÿ™‚

CrossFit: January 28, 2013

I walked out of the box before this one was over. I woke up not feeling well (allergies kicking in) but decided to go to the box anyway. Scott has made a big deal on several occasions about showing up when you are signed up and that death or jail is the only two excuses for not coming.

Strength was snatches and the WOD was 8 snatches, 12 box jumps @ 24″, and 15 russian swings @ 24kg. I only did 4 reps of the snatch because that’s a lot of movement for someone who is achy.

Unfortunately, I’ve been traveling ever since and am now sick sick, like not sleeping and coughing up a lung every 3 minutes kinda sick. So…I’ve canceled my crossfit reservation for tomorrow when I’m back in KC and am debating the 10am workout on Saturday…