CrossFit: March 24, 2014

Warm-Up: Burpee Dodgeball

Skill: Snatch working schemes of 3 – 55# max for me

WOD: 20min EMOM of 5 burpees over the bar or 5 OHS (alternating minutes) which I completed at 55# ๐Ÿ™‚


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: March 6, 2013

Strength: hanging snatch 7 x 1 @ 55#

WOD: 50 double unders then 4 RFT of 5 power snatch @55# and 30 wall ball (14#) and then another 50 double unders – I finished in 20:05 and am proud of it!

Most of the time I either push myself with the number of reps or with the weight so if I can’t do the activity then I’ll just do less reps then the WOD calls for or at a significantly lighter weight. Today I stuck with my weight and I did all the reps! I’ve been feeling pretty down about myself lately and I think not being at crossfit/working out hard is part of it (unfortunately my thyroid is probably the other part of it)…

CrossFit: January 28, 2013

I walked out of the box before this one was over. I woke up not feeling well (allergies kicking in) but decided to go to the box anyway. Scott has made a big deal on several occasions about showing up when you are signed up and that death or jail is the only two excuses for not coming.

Strength was snatches and the WOD was 8 snatches, 12 box jumps @ 24″, and 15 russian swings @ 24kg. I only did 4 reps of the snatch because that’s a lot of movement for someone who is achy.

Unfortunately, I’ve been traveling ever since and am now sick sick, like not sleeping and coughing up a lung every 3 minutes kinda sick. So…I’ve canceled my crossfit reservation for tomorrow when I’m back in KC and am debating the 10am workout on Saturday…

CrossFit: Day Twenty-Six

January 23, 2012

Strength: Snatch Complex

3 x 5 lift off, snatch, overhead squat @ 55lb

WOD: RFT 21-15-9 Burpee Box Jumps (@20″) and Push Press (@55lb)

I finished in 13:34. Time was technically over at 12 minutes but I wanted to finish so I did. I was gas-ed from the burpee box jumps and my arms were already sore from taking yesterday off but I wanted to finished. I was hooked and determined. ๐Ÿ™‚

CrossFit: Day Nineteen

January 16, 2013

Strength: 5 sets of 3 lift ups, 3 power snatches, 3 overhead squats @ 80% max (I did my max for all 5 rounds which is only 45lbs but I’m going to bump it up the next time we do OHS)

WOD: 7 min AMRAP – 10 hang power cleans, 10 burpees

I did three rounds and it about killed me but I felt so amazing afterwards. Again, only 45lbs for the weights but I’m definitely getting faster at burpees. I had to break the cleans into sets of 5 reps which is what slowed me down, not the jumping up and down of the burpees.

CrossFit: Day Seventeen

January 14, 2013

Strength: 4 x 3 (four sets of three reps) to max kettle ball snatch – I max at 16 kg (1 rep) but can do multiple sets at 12kg

WOD: 10 min AMRAP – 16 kettle ball snatches (8 each arm), 12 kettle ball thrusters (6 each arm), 10 burpee box jumps

I completed two rounds, one with the 12 kg kettle ball and the second with the 8kg kettle ball. I need to work on my snatch form which is why I lowered my weight.

Something Extra: 4 minutesย (20 seconds work, 10 seconds rest) kettle ball swings with heavy bells (16kg for me).

Happy Monday!!

CrossFit: Day Ten

January 7, 2013

The Snatch.

Monday’s WOD was all about learning the snatch and practicing the snatch. I started out the typical warm-up pretty depressed and (for the first time) questioning why I was even at the box. I was going on a roadtrip for work that day and had wanted a fulfilling workout to off-set how much my body was going to whine about sitting in the car for 9 hours.

The board when I walked in said snatch and handstand push-ups. Two moves that I have never done before in my life. No where to hide. No where to have a pick-me-up-you-can-do-this moment during this workout. Now it was 5:45am and I was running around the box wishing I was still asleep or already in the fleet vehicle…

I will admit that I didn’t even attempt the handstand push-up. Two new moves was way too much for this kid that early on a Monday morning. However, I did “get” the snatch by the end of the workout! ๐Ÿ™‚

I started with a PVC pipe to learn the form. Then I graduated to a trainer bar which is 35lbs. The motion clicked with me about set 2 of the WOD and I graduated to the girl bar (55lb) with 10lbs on each side (75lb total). That sounds pretty light (and it is if you’ve been doing CF or a training workout for awhile) but I was pleased. At 75lb I was having the push-press to get to the top so it’s going to take me a little while to work up the weight.

I made the realization during the strength portion that I wish my box had mirrors. I typically avoid the mirrors when I go to the gym but I’ve come to use them for productivity (and not just self judgement) when I’m learning a new technique. I’m going to start coming to the gym at my office so I can practice some of these moves in front of a mirror to be able to self-correct.

Strength: 7 sets of 5 reps

WOD: 6:43:08 – 5 sets of 3 snatches (75lb), 5 handstand push-ups (I did scaled regular push-ups), 7 box jumps (24″)