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# 🙂
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!
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: Dead Lift 3 x 5 working towards 90% – I actually PR’ed it at 145# because I wasn’t paying attention/forgot what my last PR was (I was still a little sleepy haha)
WOD: Karen – 150 WB (14#) for time – 9:09!!
We were supposed to row 500m when we were done and do some midline work but I was beat! I’ll probably do some sit ups tomorrow morning after I run to make up for it. I just didn’t have anything in me to give…
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 🙂
WOD: Back to Elementary school – 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 🙂
Super excited for the open workout tomorrow but more on that later 🙂
Weird to go on a Tuesday and not have gone on the Monday but I had more important things to do Monday morning…more on that coming…
Warm-Up: row 300m, 100m sled (45#) push, 10 weighted jane fonda’s (25#)
Clean Warm-Up – once with and once without weights
WOD: Filty Fifty – 25 minute time cap
50 Box jumps, 24″ – didn’t do
50 Jumping pull-ups – didn’t do
50 Kettlebell swings, 1 pood – 25# American
50 steps Walking Lunge – complete
50 Knees to elbows – didn’t do
50 Push press, 45# – complete
50 Back extensions – complete
50 Wall ball shots, 20# – complete
50 Burpees – complete
50 Double unders – didn’t do
Overall, 250 of the 500 reps in 25 minutes which I’m happy with. I skipped the arm work since my shoulder was a little extra tight this morning from not sleeping with my pillow while traveling last week and weekend. Next time filthy…
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. 🙂
The muscles in my shoulder and neck started spasm-ing during CF on Monday so today was my first day back. I spent Monday and Tuesday at the chiropractor and then Tuesday and Wednesday laying on bags of ice but felt better Thursday.
Warm-Up: 3 rounds of 250m row, 100 single unders, 30 sec static hold
Strength: 500m row for time (2 mins flat :))
WOD: 3 RFT of 10 manmakers, 30 frog sit ups, 30 supermans
19:42 but I did deadlifts at 75# instead of manmakers because of my shoulder. It felt good to be back at the box and I talked with Jim for awhile afterwards about my shoulder. I’m going to start focusing on my posture. Jim let me borrow a PVC pole to put behind my back and hook my elbows around while I watch TV/hangout at home to try to help me built up some basic posture muscle in my shoulders. I’m also going to focus on it at work.
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 🙂