CrossFit: May 1, 2014

Warm-Up: 2 shuttle runs, 10 kb swings, 10 kb single arm swings, 3 kb squats low/med/high both sides, 10 kb snatches (all with a 20# kb)

Skill: Strict press 1 rep max (85#) to push press max (105#) to push jerk max (115#)

WOD: 30 SDLHP, 30 front rack lunges (both legs equals one), 30 hang cleans, 30 front rack lunges, 30 SDLHP and every 2 mins tuck hold for 30 seconds – 17:58! I did everything with 55# (RX was 65# but I was taking it easy on the shoulder) and this was a brutal workout

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CrossFit: February 25, 2014

Weird to go on a Tuesday and not have gone on the Monday but I had more important things to do Monday morning…more on that coming…

Warm-Up: row 300m, 100m sled (45#) push, 10 weighted jane fonda’s (25#)

Clean Warm-Up – once with and once without weights

WOD: Filty Fifty – 25 minute time cap

50 Box jumps, 24″ – didn’t do
50 Jumping pull-ups – didn’t do
50 Kettlebell swings, 1 pood – 25# American
50 steps Walking Lunge – complete
50 Knees to elbows – didn’t do
50 Push press, 45# – complete
50 Back extensions – complete
50 Wall ball shots, 20# – complete
50 Burpees – complete
50 Double unders – didn’t do

Overall, 250 of the 500 reps in 25 minutes which I’m happy with. I skipped the arm work since my shoulder was a little extra tight this morning from not sleeping with my pillow while traveling last week and weekend. Next time filthy…

CrossFit: June 12, 2013

Warm-Up: 250m row, 10 kettlebell swings, 10 single arm kettle bell swings, 10 kettlebell squats

Strength: 5 x 5 x 5 x 5 x 5 Back Squats from the rack

I have a new PR! 135# (which is currently higher than my 3 rep max is haha)

WOD: 3 RFT of 10 hang cleans (55#), 10 step lunges (with the bar still), 20 kettlebell swings (25kg)

7:43! First WOD under the 8 minute mark 🙂

Maybe this actually going three times a week to crossfit thing is starting to pay off…

CrossFit: May 29, 2013

Warm-Up: 25m walking lunges with around the worlds, 25m walking lunges with pass thrus, 25m bear crawls, 25m crab walk, 25m inch worms

Strength: OHS Progression

WOD: 21-15-9 Ground to OH and Ring Dips with a 400m sprint between each round

16:11 – I snatched most of the G-to-OH reps with 40# (my shoulder is pretty tired/sore from backpacking so I took it easy on the weight) and then did dips off a tire instead of ring dips.

CrossFit: Day Nine

January 6, 2013

No CrossFit since it’s CrossFit I35 is closed on Sundays but that also means that my old ladies are working out 🙂

Deck of Card Circuit Workout:

  • 15 Lunges to the stairs
  • Run the stairs (102 stairs, 5 stories worth)
  • 15 Lunges back
  • 2 card activities
  • 50m sprints
  • 2 card activities
  • Rest

Round One: 10 burpees, 8 lunges, 10 kettle ball swings (16kg)

Round Two: 10 push-ups, 15 goblet squats, 5 lunges

Round Three: 3 goblet squats, 7 push-ups, 16 kettle ball swings

Round Four: 7 kettle ball swings, 9 goblet squats, 10 lunges

Round Five: 10 push-ups, 10 goblet squats, 10 kettle ball swings, 10 lunges

It feels really good to be working out almost everyday again but I would love to start seeing some progress. I know I’m not as good at eat what I should but I still need the scale to start moving down instead of up…

Sunday Funday

Sunday Funday with my old ladies this morning was awesome, especially because I was already sore from CrossFit yesterday.

Each circuit:

  • 50m lunges
  • Running up and down 5 stories (10 flights) of stairs
  • 50m lunges
  • 2 card draws
  • 200m sprint
  • 2 card draws
  • rest & water

Each suit was a different activity – spades were goblet squats, clubs were reverse lunges, diamonds were push-ups, and hearts were kettleball swings. Jokers were 15 burpees. Everything else was the repetition number for the face value on the card you drew.

I drew diamonds and jokers all morning. After groaning, it was pretty amazing. I was practicing my new push-up technique. Now I definitely cannot raise my arms above my head for pretty much anything except getting my comfy sweatshirt over my head.

It feels great to be working out again. I don’t really know why I go thru phases where I walk away from it and I definitely don’t understand what makes me come back to it but I do. Welcome to my re-introduction to pushing my body. 🙂