Warm-Up: 300m row, 10 pointers, 50 DU’s
WOD: Fran – 21-15-9 Thrusters (65#) and pull-ups – 8:28 with using the rings but RX-ing the thrusters.
I’m happy. The weekend before I had quit in the middle of the CrossFit Open 14.5 which had 65# thrusters in it. I was determined to finish this workout. It was all mental. I wanted to quit during the set of 15 but we did it in heats and my partner wouldn’t let me. Thank you God for giving me the strength to finish, the means to be participating, and the wonderful people at CrossFit Matters who encourage and push me even when they don’t realize it!
It almost didn’t happen today. I looked at wodify before getting out of bed and really wanted to roll back over. I also want to be skinnier which ultimately ended up winning the fight this morning.
Warm-Up: Tabatha style (20sec on, 5 rest) for 10 minutes of air squats, push-ups, sit-ups, lunges, and DU’s
Skill: Clean and Jerk – 65#, 75#, 85#
WOD: 1 RFT of 30 burpees, 30 thrusters (65#), 30 T2B (knees to elbows for me), 100 DU’s – 15:00 but I didn’t do all the T2B since my shoulder was fatiguing. I am pretty happy with the 100 DU’s (20 strung together) and I did put my long sleeve shirt back on to avoid looking like I got whipped this weekend at the office 🙂
Warm-Up: Burpee Dodgeball
There’s something about burpee dodgeball that makes me want to do it. I typically have no desire to play dodgeball but add punishment of doing burpees when you get hit and suddenly I’m inspired to run and dodge…weird 🙂
Skill: 2 front squats at each 30 sec mark for 8 minutes (clean from the ground each time) – #55 which was challenging but it felt great to be adding plates to the bar again!
WOD: 10-to-1 thrusters (#40) and kettlebell swings (25kg)
12:15 finish which I’m happy with – thrusters were hurting my shoulder a little bit so Jim told me to watch my elbows when I was coming down. Apparently when you pull your elbows in as a straight line (like you’re supposed to do), you actually engage your triceps. I’m already sore and that was only 5 hours ago 🙂
Warm-Up: 2 rounds of 250m row, 10 burpees, 80 single unders
Skill: 1 clean warm-up (no weight) and 1 rep max front squat
I’m very excited to report that I PR’ed my front squat at 125#! I’ve front squatted 95# before but had never gotten over the 100# mark.
WOD: 1000m row, 50 thrusters (35#), 30 burpees – 37:41
This whole workout and skill work made me feel incredible. I actually wanted to stop while I was doing it but I was able to complete everything in that hour for the frist time since I started at CrossFit Matters 6 weeks ago! It’s wonderful to be making progress 🙂
Lord, thank you for a body that is able to workout hard. Thank you for two normal functioning legs and two normal functioning arms. Thank you for providing a motivating space to workout in. Please show me how you would have me use this body of mine for your glory.
Warm-Up: 3 rounds of 400m run, 80 single unders, 10 burpees
Strength: 40m walking lunges with pass thrus (PVC pole in front and then passed thru to behind the back), 40m walking lunges with around the worlds (PVC pole with straight arms rotating around the body), 40m butt kicks, 40m zombie walks (straight leg kicks front)
1 progression of clean warm-up without weight and one with weight
WOD: Super Saturday
- 800m run
- 21-15-9 hang cleans, thrusters, rollouts, burpees
- 400m run every 5 minutes during the duration of the WOD
36:20 but I skipped two of the runs
Thank you God for the strength and perseverance to finish this workout. Thank you for the forgiveness you provide to me on a daily, almost moment-by-moment, basis.
January 21, 2013
Strength: 5 sets of 3 reps of Thrusters to find max weight (2 sets @ 55lb, 3 sets of 65lbs, attempt of 75lb but no-go)
WOD: 7 min AMRAP – 5 hand stand push-ups (scaled to scaled push-up), 10 thrusters @ 55lb, 20 double unders
I completed 3 rounds of everything. It’s pretty awesome to start Rx-ing workouts or even parts of workouts. I’ve only been at this 3 weeks!! 🙂
I still need to work on my double unders – I get one and then hit myself with the rope, jump singles a couple times and then get one and hit myself again. It’s a pretty painful process (both mentally and physically haha). Practice makes perfect but does anyone have any suggestions to improve the process?