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# 🙂



I was sitting on an airplane that was taking off at 7:10pm Thursday night trying to stream the CrossFit Open announcement. I kept squinting at the blurry objects moving on my screen and for the first time in my life I wanted my flight to take off ten minutes late.

I made it to hear the workout announced before I was ripped from connectivity for two hours. I spent two hours thinking I was never going to be able to do a chest to bar pull-up and that overhead squats make me nervous with my shoulder. About the time we were landing back in Kansas City, I realized that if I didn’t think I could do it, then I was already telling God and the rest of the world that it wasn’t possible. By the time I was walking off the plane, I resolved to have the best 10 reps of 65# overhead squats I had ever done and to spend the rest of the time at least jumping at the pull up bar.

14.2: 3 minutes to complete two rounds of 10 reps overhead squats (65# women), and chest to bar pull-ups. If you finish that, you get another 3 minutes to do two rounds of 12 reps each. Each round goes up by 2 until you can’t finish.

This is a workout I will try again several times in my crossfit journey I’m sure. My 10 reps looked pretty amazing but I hope to be able to do chest to bar pull-ups within the next year or two. It would probably help to be able to do a regular pull-up before reaching for the chest to bar status. 🙂

I’m excited for 14.3!!

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: April 26, 2013


  • 30 hallow points
  • 250m row
  • 40 double unders
  • 10 pointers each leg


  • Overhead Squat Progression
  • Overhead Squat Progression with 5# plates


  • 5 Man-makers
  • 10 Medball twists & throw
  • 40m Dumbbell walking lunges

Man-Makers – hold dumbbells in each hand, sprawl into a push-up position on the ground while still holding the dumbbells, push-up, pull press with the right hand, push-up, pull press with the left hand, push-up, jump feet up to between the hands, deadlift the dumbbells into a push press, return via deadlift to the ground – that’s one rep!

I finished in 21:43 which was last in the class and I had to modify the push-ups (1. I struggle to do complete push-ups, 2. I was exhausted, 3. My shoulder started to think about becoming painful).

CrossFit: March 18, 2013

It’s Monday. It’s the Monday after St. Patrick’s Day. It’s at 5:45am. It’s cold and rainy. It’s been over a week since I’ve gone to CF. It’s a long list of excuses but I did drag my butt out of bed and go this morning. (I am unhappy with the CF Coach so I’m looking for a new box by the way).

Strength: Overhead Squats 5 x 5 @ 35, 35, 55, 55, 65

WOD: Jeremy

21-15-9 Overhead Squats (@35#, aka the girl bar because I’m tired and out of practice) and Burpees – finished in 9:27 which is actually pretty good (anything less than 10 mins is).

I had to take a break a couple of times but I did the overhead squats unbroken. This is by far the most exercise I’ve gotten since the time change (P.S. the time change KILLED me this year which must mean I’m getting older…).

It’s lunch time and my low-back is incredibly sore, my appetite is tremendous, and I’m verging on the edge of cranky (probably because I’ve been chugging coffee and not water this morning). I’m signed up for CF everyday this work week (I typically go MWF only but I want to get back into it so I’m braving the TR evening classes too). We’ll see how it goes 🙂

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!

CrossFit: Day Twenty-Six

January 23, 2012

Strength: Snatch Complex

3 x 5 lift off, snatch, overhead squat @ 55lb

WOD: RFT 21-15-9 Burpee Box Jumps (@20″) and Push Press (@55lb)

I finished in 13:34. Time was technically over at 12 minutes but I wanted to finish so I did. I was gas-ed from the burpee box jumps and my arms were already sore from taking yesterday off but I wanted to finished. I was hooked and determined. 🙂

CrossFit: Day Twenty-One

January 18, 2013

WOD: 21-15-9 RFT Dead lifts (80#) and box jumps (20″)

Both of these activities were scaled from the Rx’s of 225# and 24″ but it was a great workout. I finished in 9:23 and am satisfied with that. Last night I had the realization that I need to load up the weigths if I really want to see improvement so the 80# this morning was a pretty good reach for 45 reps.

FINISHER: 2 minutes of overhead squats (45#)

These are still a little weak for me but my hip flexors are so tight I have trouble keeping form. They are better than they were when I first started CrossFit three weeks ago (I can’t believe it’s only been 3 weeks!!) which is super encouraging.

CrossFit: Day Nineteen

January 16, 2013

Strength: 5 sets of 3 lift ups, 3 power snatches, 3 overhead squats @ 80% max (I did my max for all 5 rounds which is only 45lbs but I’m going to bump it up the next time we do OHS)

WOD: 7 min AMRAP – 10 hang power cleans, 10 burpees

I did three rounds and it about killed me but I felt so amazing afterwards. Again, only 45lbs for the weights but I’m definitely getting faster at burpees. I had to break the cleans into sets of 5 reps which is what slowed me down, not the jumping up and down of the burpees.

CrossFit: Day Seven

January 4, 2012

Overhead squats.



Overhead Squat Mechanics

Those two words are enough to scare the toughest athlete. If you think you can just bust out and do them, then you’re probably doing them incorrectly. 🙂

Overhead squats combine flexibility of the lower back and hamstrings, with strength in the core, shoulders, legs, and hands. They are a good test of an athlete’s abilities to do all other exercises. We did them for the strength training section of our workout on Friday.

Feet are shoulder-width apart. Arms grip the bar with a clean grip (make arms parallel to the ground, bend elbows 90 degrees). Rotate elbow pits towards the front to lock-in the shoulder rotating muscles. Snatch the bar into the clean position (wrists bent back, bar at collar-bone level and parallel to the floor). Set feet. Set your lumbar curve. Load the hamstrings. Push the bar above the head with it approximately behind the ears. Squat as low as possible without curving the back or coming forward onto the toes.

The strength exercise was five sets of five reps. I was doing it with an empty bar (~55lbs).

WOD was 7 reps of overhead squats and then 7 reps of push-ups for 5 rotations.