26 MINUTE AMRAP:
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
WOD: Fran – 21-15-9 Thrusters (65#) and pull-ups – 8:28 with using the rings but RX-ing the thrusters.
I’m happy. The weekend before I had quit in the middle of the CrossFit Open 14.5 which had 65# thrusters in it. I was determined to finish this workout. It was all mental. I wanted to quit during the set of 15 but we did it in heats and my partner wouldn’t let me. Thank you God for giving me the strength to finish, the means to be participating, and the wonderful people at CrossFit Matters who encourage and push me even when they don’t realize it!
Warm-Up: 20 weighted Jane Fondas, 25 jumping jacks, 300m row
WOD: SMURF (aka small MURPH) – 1/2 mile run, 50 pull-ups, 100 push-ups, 150 squats, 1/2 mile run
There was a 30 minute time cap but I finished in 27:30! I ended up slowing down on my last run because I was running with a friend of mine in class. She has ashma and the 35 degree weather wasn’t helping her breathe either. We both made it with smiles on our faces 🙂
Skill: Squat Clean in 3rep sets – 65# because I was huffing and puffing from my sinus infection I’m still fighting. Definitely need to work on some skill points – landing on my heels, elbows up the whole way up – but I’m getting there
WOD: Helen – 3 RFT of 400m run, 21 KB Swings (20#), 12 pull-ups (rings) – 13:20. Again with the huffing and puffing but it felt amazing to be running outside (48 degrees for class yesterday morning) and to be moving a bar (after sitting on my couch for 5 days)!
Warm-Up: 300m row, 10 pointers each leg, 10 supermans, 100m crawlers (25#)
Skill: pull-up progression – basically it was spending some time working on developing kipping pull-ups. This meant I used a band but did get some which is tremendous progress with my shoulder and the fact that I’ve never done a pull-up (really) in my life.
WOD: 5 RFT of 7 manmakers (10#), 15 pull-ups – 18 min time cap
At the time cap I had finished 4 rounds which I’m pleased with. My shoulder is a little sore 7 hours later but that’s to be expected. I was pretty winded during the WOD too but I think that’s from the sinus gunk I had last week and this weekend.
Capped the workout at 1.5 hours which meant I was short 30 burpees and 1.5 miles worth of running. I chose to break them up into 10 reps of each activity and then run a half mile. At the end of the time, I just started finishing up the repetitions of the activities without running in between.
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.
Warm-Up: 400m run, 200 single unders, 30 sec box hold
Strength: clean warm-up twice (once with weight, once without)
WOD: CrossFit Matters Benchmark
3 RFT (noting the split times, not the total time)
40 squats (butt to ball)
30 frog leg sit-ups
7:21, 7:14, and 9:15 – the first two rounds were good but I slowed down on the row the third time thru and then didn’t pick back up. I also went home a puked in the bushes (first time in my life I’ve ever throw up because I was working out). I’m calling it a win 🙂