CrossFit: April 2, 2014

Warm-Up: 300m row, 10 pointers, 10 supermans, 2 shuttle runs

Skill: Deadlift reps of 3 – I pulled 200#!!!!! My PR prior to this morning was 145# 1 rep but I pulled 155# 18 times during the CrossFit Open so I knew my 1 rep max was a little low but not 55# low! I am really excited about this but a little bummed that Jim didn’t get to see it (he’s still on his honeymoon).

WOD: 5 rounds with 1 min rest in between of 3 power cleans (85#), 6 front squats (85#), 9 bar-facing burpees – 11:50!

Today was a great day to be at the box. It was rainy and stormy. I woke up early enough to read my Bible and pray before (totally makes all the difference in my day). Everyone was all smiles. I am so thankful to God that my body can continuously gain strength. I am excited to see what He has planned for it!! ๐Ÿ™‚

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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 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 17, 2014

Warm-Up: 50 DU’s, 10 kick ups, 10 hollow rocks on the bar, 10 30# slams

Skill: Back Squat in sets of 5 – 85#, 105#, 115#, 125# which felt pretty good considering the open workout this weekend (don’t worry, that post is coming today too)

WOD: 15 min EMOM rotation in teams of row (for calories), push-ups, 20″ box jumps – we got thru 620 reps!

Overall – good Monday work ๐Ÿ™‚

CrossFit: December 11, 2013

Warm-Up: 2 rounds of 250m row, 10 hollow rocks on the bar, 80 unbroken single unders

Skill: Hanging Squat Cleans 5 -5-5-3-3-1-1 focusing on form so I ended up staying with 55# for all the sets

WOD: 20 front Squats (55#), 30 hollow rocks, 20 back squats (55#), 30 supermans, 20 front Squats, 30 hollow rocks, 20 back squats, 30 supermans – 15:09!

My traps and tri’s are so sore from Monday – the good kind of sore, not the painful go to the chiropractor kind it’s been for the last two months. I’m sure my quads will be whining when I board my plane in the morning but I really enjoyed being at the box this morning!

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 17, 2013

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)

  • 500m row
  • 40 squats (butt to ball)
  • 30 frog leg sit-ups
  • 20 push-ups
  • 10 pull-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 (firstย time in my life I’ve ever throw up because I was working out). I’m calling it a win ๐Ÿ™‚

CrossFit: June 10, 2013

Warm-Up: 4 rounds of 400m sprint, 80 single unders, 10 kettlebell swings (25kg)

Skill: Clean warm-up and OHW warm-up (no weight), timed 800m run (3:36 :))

WOD: Cindy – 20 min AMRAP of 5 pull-ups, 10 push-ups (chest to floor), 15 squats (butt to ball)

10 1/3 rounds which I am very happy with!! I was fairly consistent with my splits per round too which is great. I did ring pull-ups and I was on my knees for the push-ups but it’s still 55 pull-ups, 100 push-ups, and 150 squats in 20 minutes!!!!

Sunday Funday

It’s been a little while since I worked out with “my old ladies” but we worked out together on Sunday. ๐Ÿ™‚

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