CrossFit: April 14, 2014

Warm-Up: burpee dodgeball

Skill: Pull-Ups – worked on progressing towards kipping pull-ups

WOD: 5 RFT of 5 Jimmy C’s (55#) and 20 show me push-ups –Β 16:58

Jimmy C – lunge each leg with front rack weight and then split jerk each leg for one rep

This workout was pretty brutal for me since my shoulders are my weakest parts but it felt great to do it! Stronger than Yesterday!!


CrossFit: March 31, 2014

Warm-Up: 300m row, 10 hollow rocks on the bar, 10 weighted Jane Fonda’s (25#), 50 DU’s (3 attempts)

Skill: Back Squat – sets of three to find your heaviest – 85#, 115#, 125#, 135#, 145#, 150#, 155# πŸ™‚

WOD: 12min AMRAP of 7 hang cleans (65#), 9 show me push-ups (knees), 11 T2B (knees to elbow for me) – finished 5 rounds and 3 cleans for a total of 138 reps!

My T2B are super close. I felt like I was actually getting the motion through my shoulders this morning and Kevin (sub coach for Jim since Jim is on his honeymoon) said they looked really good! T2B are definitely the skill I want to be able to do in the next 6 months!

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 πŸ™‚

CrossFit: March 17, 2014

Warm-Up: 50 DU’s, 10 kick ups, 10 hollow rocks on the bar, 10 30# slams

Skill: Back Squat in sets of 5 – 85#, 105#, 115#, 125# which felt pretty good considering the open workout this weekend (don’t worry, that post is coming today too)

WOD: 15 min EMOM rotation in teams of row (for calories), push-ups, 20″ box jumps – we got thru 620 reps!

Overall – good Monday work πŸ™‚

CrossFit: February 28, 2014

Teamwork. Ugh. I have to work in teams at the office and I don’t want to do it at CrossFit.

That was my attitude when I walked in. When I walked out, I decided I love working out in teams. My partner made we work harder/quicker/heavier than I otherwise would have πŸ™‚

Warm-Up: 300m row (x2), 10 hypers, 10 supermans, 2 shuttle runs

Skill: Partner G-to-OH (power cleans to push press) at 65#. 3 reps each alternative for 3min, rest 1min, 3min. We completed 30 reps during the first round and 36 during the second πŸ™‚

WOD: Back to Elementary schoolΒ – 100 reps of partner WB (12#), partner leg throws, box over jumps (20″), and push-ups. In 17min we made it through all the wall balls and box over jumps, 75 each leg throws, and 30 push-ups (15 each). If we had had another 3 minutes I think we could have finished πŸ™‚

Super excited for the open workout tomorrow but more on that later πŸ™‚

CrossFit: February 26, 2014

Warm-Up: 25 jumping jacks (x2), 10 weighted Jane Fonda’s (25# x2), 10 hollow rocks and supermans

Skill: Squat Clean – 5 x 5 x 3 x 3 x 1 x 1 (65, 75, 80, 85, 95, 100)

I HAVE A 100# SQUAT CLEAN!!!!!!!!!

I tried for 105# but it didn’t go. If I had had a few more attempts I may have been able to but it was time for the WOD. I’m really really happy to have hit triple digits on this one. In fact, I think my front squat max is holding me back on the squat clean which is a fun place to be πŸ™‚

WOD: 1 RFT of 100 DU’s, 21-15-9 DL (85#) & show me push-ups (knees), 100 DU’s – 16:55

I am very thankful to Jim for letting me continue working after the 15 minute time limit. Mentally I wanted to finish that workout. I’m pretty sure my arms did not but that’s ok, I made it!


CrossFit: July 9, 2013

Warm-Up: 800m run, 20 hollow points, 20 pointers, 9 spealler rolls

Strength: 5-5-3-3-1 Deadlift progression to 90% – I went 65#, 85#, 90#, 95#, 100# which means I probably have a new deadlift one rep max PR but I didn’t try for it this morning.

WOD: Ladder of 14# wall ball and push-ups and then frog leg sit-ups until 16min

10min (which is 11 reps) when I got caught – ladder is doing one rep of each activity at zero minutes and then add a rep every minute until you can’t finish the required reps in the minute so my 10 minutes meant I couldn’t finish 11 wall balls and 11 push-ups in a minute.

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: July 3, 2013

Warm-Up: 3 rounds of 200m, 10 kettlebell swings, 10 single arm kettlebell swings, and 20 grasshoppers

Skill: clean warm-up

Skillz: Hand stand push-ups – we walked thru how to properly do a push-up (hand shoulder width apart, first fingers pointed straight ahead, elbows rotated to point straight back, flat back, on your toes) and then how to progress to a handstand push-up

WOD: 15 min AMRAP of 5 walkout push ups, 10 kettlebell swings (25kg), 15 box jumps (24″)

I finished 5 rounds which meant I was contintually moving at a consistent pace for the entire 15 minutes. I’m ok with it. My hamstrings need to be less tight, my push-ups still look like inch worm dance moves more often than they look like planks, and I still step off the box (instead of jumping off which is faster) but I’m there and I’m working on it. πŸ™‚

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 (firstΒ time in my life I’ve ever throw up because I was working out). I’m calling it a win πŸ™‚