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)!

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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 🙂

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: July 8, 2013

Warm-Up: 2 min single unders, 2 min double unders, 30 sec plank hold, 30 sec L hold, 30 sec plank hold, 30 sec L hold, 30 sec plank hold

Strength: 3-3-3-3-3-3 squat clean with three front squats to find a challenging weight (not necessarily a 3 RPM) – I finished at 65# which is fairly light but I didn’t want to push the shoulder

WOD: Elizabeth 21-15-9 cleans and ring dips

7:12! Cleans at 55# and box dips instead of ring dips but I feel good about it. It was 6 hours ago and my shoulders and upper arms are already sore 🙂

CrossFit: March 5, 2013

Clean Squat Progression:

Squat clean, 3 front squats, 1 overhead jerk, 3 back squats, 1 overhead jerk – repeat 5 times @ 55#, 55#, 65#, 65#, 65#

WOD: 3 RFT of 12 push-ups, 9 toes to bar, 7 squat clean @ 75# – finished in 11:37

I’ve been skiing and travelling for work and just generally busy but I have been going to CrossFit pretty regularly. Sorry about not publishing updates.