CrossFit: March 19, 2014

Warm-Up: Tabatha DUs, air squats, push-ups, sit-ups at 20:10 forย 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 ๐Ÿ™‚

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 28, 2013

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.

CrossFit: January 26, 2013

Hero WOD: Angie

100 pull-ups

100 sit-ups

100 push-ups

100 air squats

We did it in pairs (thankfully) so Jess and I finished in 18:10. We definitely finished before any other girl partners and several all male pairs. ๐Ÿ™‚

Our strategy was to do as many reps before switching people. The person not working on Angie had to jump rope. It was actually the jump rope that made me so tired. We both ended up doing approximatley 50 reps of each of the four exercises. One day I’m going to do all these reps by myself in less than 20 minutes…

CrossFit: January 25, 2013

Hero WOD: Annie

50-40-30-20-10 double unders and sit-ups.

It sounds super easy, right? Wrong. The WOD was capped at 20 minutes and I still have the sets of 10 to go.

Prior to 2013 I had never done a double under. I had never even had the desire to think about attempting a double under, much less actually do one. Now I’m working hard to complete 150 as fast as possible. I’ll get it – it’s just going to take me a little longer to get this hero WOD completed…