CrossFit: April 7, 2014

Warm-Up: lunges, pass thrus, around the world

Skill: Timed 800m – 3:44

WOD: 21-15-9 OHS (45#) and T2B – 8:20

My shoulder was a little slow moving this morning and the workout was supposed to be double that weight but I decided to take it easy, control my movements, and enjoy it 🙂


CrossFit: March 24, 2014

Warm-Up: Burpee Dodgeball

Skill: Snatch working schemes of 3 – 55# max for me

WOD: 20min EMOM of 5 burpees over the bar or 5 OHS (alternating minutes) which I completed at 55# 🙂

CrossFit: June 7, 2013

Warm-Up: 800m run, 50m walking lunges with pass thrus and around-the-worlds


Skill: Overhead squat warm-up without weight

Every 30 sec for 5 min: 1 bounce snatch and 5 overhead squats


WOD: 5 RFT – 400m run, 10 deadlifts (65#), 10 show me push-ups

18:19 🙂

Show me push-ups are doing a push-up but lower your body all the way to floor and then picking your hands up off the floor and then pushing back up to the push-up position.

CrossFit: June 4, 2013

Yes. It has been that long since I’ve been to CrossFit.

No. I am not happy about it.

Yes. I have a new/re-found determination to make it 3 times a week.


Warm-Up: 2 rounds – 300m row, 100m sprint, 10 kettlebell swings, 10 kettlebell swings one arm (each arm), 3 kettlebell squats (low, medium, and high)

Skill: 5-5-5-3-3-3 OHS – not really to find your overhead squat max but to work on technique and form.

WOD: 15 min AMRAP – 3 OHS, 5 burpees, 7 pull-ups

7 rounds with 40# OHS and ring pull-ups instead of bar ones but I’m happy. It was the first workout at this box where I felt like I was working hard but not totally dying. I needed that this week. Work has been stressful and I would rather sleep than anything else when I’m stressed so it was perfect to feel accomplished at the end of the WOD.

CrossFit: February 15, 2013

I know I’m going backwards in the calendar but I am trying to get back into the swing of updating this on a regular basis…

WOD: 5 RFT of 30 double unders and 15 overhead squats

I finished in 18:37 with 55# OHS and instead of doing the double unders I did 120 singles for each round. I’m working on my double unders but I can’t do them in a row yet. Every time I hit my arm with the rope during a WOD, I get extremely frustrated and it throws off the rest of the WOD. So I “cheated” and did 4 times the required repetitions.

Finisher: Death by Burpees

I got thru 10 minutes of death by burpees which means 11+10+9+8+7+6+5+4+3+2+1 (aka 65) burpees in 10 minutes!