CrossFit: April 30, 2014

No I have not taken two weeks off of crossfit but apparently I did take two weeks off of my blog. I’ve been writing a lot lately – it’s just be in an actual paper journal. I’ve never kept a paper journal. It takes longer to write by hand than to type (I am a millennial). I’ve also been writing pretty deep since it wasn’t going to be shared with the interwebs. Hence, no blogging.

But….I’m attempting to be back at it and hopefully will be posting more than just crossfit workouts…

Warm-Up: 20 each of jumping jacks, hollow rocks on the bar, supermans

Skill: Stones! I hadn’t done this before since I’d always been out of town but it was waaayyy fun! I worked up to 95# on my right shoulder and 75# on my left (the hurt one – I dislocated it Wednesday last week so I was taking it easy this morning).

WOD: 3 RFT of 10 stones, 20 T2B, 30 burpees, 40 air squats, 50 DU’s with a 15 min time cap – I finished the first round and the stones in 15 minutes. The DU’s just killed my time but it was a great workout!!

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CrossFit: April 9, 2014

Warm-Up: 300m row, pointers, shuttle runs

Skill: Push Press – sets of 3 working on form before weight. I made it to 75#! For whatever reason this movement has never made sense to me in my head and therefore didn’t make sense to my body. I finally got it straight in my brain about locking out my arms at the bottom of my second dip (so I don’t have to go so far to get under the bar when the weight gets heavy). It’s amazing how much easier it was!!

WOD: RFT of 15-12-9-6-3 Power cleans (75#) and 100m sprint – 8:45. My cleans felt really good and coach even commented about them! πŸ™‚ Sometimes I’m such a 6 year old because I really crave positive feedback. It was great to get that on a Wednesday morning.

CrossFit: March 28, 2014

Some days it’s about just making it out of bed on time. Today is one of those days. I went to bed too late because I was watching Scandal with a friend of mine and we were drinking wine. That combination plus it’s Friday and I don’t want to burn out for the open workout tomorrow meant my efforts at the box this morning were sub-par.

Warm-Up: hollow rocks, spealler rolls

Skill: Clean and Jerks – worked at 65#

WOD: 18-15-12 of power cleans (75#) and pistols (on a box for me) – 12:45

CrossFit: March 19, 2014

Warm-Up: Tabatha DUs, air squats, push-ups, sit-ups at 20:10 forΒ 10 minutes

Skill: Hang Clean building to heavy – ended at 95#

WOD: 1 RFT of 40-30-20 dumbell snatches alternating (20#), goblet squats (20#), frog-leg sit-ups – 15 min time cap which I hit before I finished the goblet squats and sit-ups. It’s ok, my legs already feel like a baby giraffe 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: February 10 aka Marvelous Monday

This was the CrossFit Workout this morning πŸ™‚

For me, the back squat series was at 85, 105, 130, 140 which is pretty awesome since my one rep max is 155# πŸ™‚

WOD: 65# SDLHP, 15# plate for the lunges, and I managed to throw 20 DU in a row for one of the rounds. Definitely have a few whip-lash marks on my right forearm from trying that several more times but that’s why I’m wearing long sleeves in the office today – 17:09 for the WOD time. Last one to finish but I don’t care. The reps are giving lots of joy πŸ™‚

CrossFit Matters

Main – CrossFit

Warm-up

Old School WU (No Measure)

x1 D/B Lunge Pass Thru/Around the World
x1 D/B High Kicks
x1 D/B High Knees
x1 D/B Butt Kicks
x2 D/B Karaoke
x2 D/B Side Shuffle
x2 D/B Skip
x2 D/B Sprint and Back Pedal
x25 Jumping Jacks
x25 Air SQ

Weightlifting

Back Squat

Record your set of x4@90%

x8@65%
x6@75%
x4@85%
x4@90%

Make sure you warm up to your first set at 65%

Metcon

Metcon (Time)

x50 Pike Buy In πŸ™‚

x3RNDs
x10 SDLHP (95/135)
x10 OH Lunge (25/45 plate)
x50 DU

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CrossFit: February 7, 2013

I’ve been in Houston more than I’ve been in KC in 2014, by a landslide, which unfortunately means significantly less CF. My box also started using Wodify to track workouts which means I’ve been less inclined to post them here. I think I’m going to get back in the habit of 1. going to CF and 2. posting workouts here with my thoughts.

Warm-Up: I was late because I walked in the snow to the box so I did 25 air squats, 25 supermans, 15 crunches

Skill: fastest 500m row – 1:48! New PR!

Skill x2: butterfly pull-up progression – I think I’m going to be able to get these before I get kipping pull-ups because it’s all mental and much less strength in the pulling motion. I was close but not quite today which was great since this was the first time I’d tried them.

WOD: 5 RFT of 5 push press (75#), 10 rollouts, 15 kettle ball swings (20#), 20 pistols (10 each leg, box) – 17:12 which I’m pretty proud of! The push press weight was pretty heavy for me but the kettlebells were a little light so it all felt good. πŸ™‚

CrossFit: January 16, 2014

I’m in Houston, Texas.

I went and worked out at 5am.

5am is very early because it means I have to be awake by 4:15am.

My friend didn’t get home until 10:30pm.

Which basically means I stayed up too late last night…

But, I went. πŸ™‚

Β 

CrossFit Silverback

Warm-Up: 250m row, snatch progression

Skill: 4 x 4 Snatch – 35, 45, 45, 65 (the 65# weren’t pretty because I wasn’t getting under the bar quick enough but that matches my 1 rep max at snatch!

WOD: 6 RFT of 10 deadlift (95#) and 10 ring dips (assisted) – 8:42 which is decent