CrossFit: April 11, 2014

Warm-Up: 200m run, 10 pointers (I was late and rolled out my shoulder)

Skill: 400m sprint for time – 1:27 🙂

WOD: 10-to-1 push press, front squat, hang clean, deadlift (all at 65#) – 20:05 which was pretty gnarly

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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: July 27, 2013

I typically don’t go to crossfit on Saturday and I typically don’t go for a run before crossfit but I did both yesterday. I have a running group that leaves from a local running store to go on a 5 mile out-and-back route at 6:30am every Saturday. My friend and I were among the crazies enjoying the 60 degree weather in Prairie Village Kansas at the end of July. We only did 4 miles (and at a slow pace) but I knew I was going to crossfit so I didn’t want to over do it. She and I really run to be able to catch up on each others life so it worked out.

CrossFit –

Warm-Up: 400m, 20 hollow points, 10 pointers

Skill: Pendlay Row and OHS 5 x 5 for form (as opposed to PR) – I did four sets at 55# and one set at 35# since my shoulders started loosing stability. Correction – my shoulders don’t have much stability but when I get tired/sore I have zero.

WOD: 3 RFT of 800m row, 10 charlie p’s, 15 pikes

The actual WOD was running and toes-to-bar instead of pikes but with my Saturday run and my tired shoulder, my body wasn’t going to do either of those things (I can’t do T2B yet anyway) so Jim helped me switch it up. I finished at 26:59 which is pretty good and I used 55# on the charlie p’s. 🙂

Charlie P: hang clean and hold the bar on the shoulders while static lunging with each foot and then do a push press for one repetition.

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.

Sunday Funday

It’s been a little while since I worked out with “my old ladies” but we worked out together on Sunday. 🙂

Warm-Up: half mile run with 20 squats, 10 burpees, and 20 push-ups along the way

Rotation: 5 rounds of 10 reps each of kettlebell swings, ring dips, slammers (35#), and leg raises on the bench

Extra: 3 x 5 deadlifts (95#)

Cool Down: 3 rounds of 10 reps each of hanging leg raises, knees to elbows on the bonsu, and reclined crunches