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!! 🙂
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 🙂
Warm-Up: Tabatha DUs, air squats, push-ups, sit-ups at 20:10 for 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 🙂
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!
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.
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)
40 squats (butt to ball)
30 frog leg sit-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 (first time in my life I’ve ever throw up because I was working out). I’m calling it a win 🙂
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!!!!