CrossFit: September 30, 2015

Workout of the Day

HERO WOD

“Jennifer”

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: April 4, 2014

Warm-Up: 300m row, 10 pointers, 50 DU’s

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!

CrossFit: March 26, 2014

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 🙂

CrossFit: March 10

Warm-Up: 200m run, 10 hypers, 10 pointers, 30 DU’s

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)!

CrossFit: December 9, 2013

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.

CrossFit: July 12, 2013

Went to the lake this weekend and work was crazy busy  Friday so this is a little late but here goes –

Warm Up: Burpee Dodgeball = amazingly fun!

Strength: Clean warm-up with weight

WOD: 3 RFT of 7 hang squat clean thrusters, 14 pull-ups, 400m sprint

13:30!! I did 55# for the thruster combos and ring pull ups but I did sprint the run and it felt amazing! I’m definitely getting stronger and feeling better in my own skin at the gym 🙂

CrossFit: July 4, 2013

Love America WOD

100 burpees

Run a mile

100 squats

Run a mile

100 SIt-ups

Run a mile

100 Push-ups

Run a mile

100 Pull-ups

Run a mile

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.

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 🙂

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.

CrossFit: June 17, 2013

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)

  • 500m row
  • 40 squats (butt to ball)
  • 30 frog leg sit-ups
  • 20 push-ups
  • 10 pull-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 🙂