Back to this – my box in KC switched to Wodify which kept up with all my workout and strength information (amazing!) but now that I moved to Baton Rouge, my new box does not. So this is my whiteboard:
Strength: Front Squat
10 @ 60% – 55#
10 @ 65% – 60#
10 @ 70% – 65#
3 rounds of 9 bar burpees, 7 hang cleans (55#), 5 shoulder to overhead (55# push jerk) with 2 min rest between rounds – 7:05! The prescribed weight for women was 105 but was supposed to feel comfortable and quick so I dropped it significantly. I’m also trying to listen to my body (shoulder) more since I don’t have a chiropractor set up here yet
Warm-Up: 2 shuttle runs, 10 kb swings, 10 kb single arm swings, 3 kb squats low/med/high both sides, 10 kb snatches (all with a 20# kb)
Skill: Strict press 1 rep max (85#) to push press max (105#) to push jerk max (115#)
WOD: 30 SDLHP, 30 front rack lunges (both legs equals one), 30 hang cleans, 30 front rack lunges, 30 SDLHP and every 2 mins tuck hold for 30 seconds – 17:58! I did everything with 55# (RX was 65# but I was taking it easy on the shoulder) and this was a brutal workout
No I have not taken two weeks off of crossfit but apparently I did take two weeks off of my blog. I’ve been writing a lot lately – it’s just be in an actual paper journal. I’ve never kept a paper journal. It takes longer to write by hand than to type (I am a millennial). I’ve also been writing pretty deep since it wasn’t going to be shared with the interwebs. Hence, no blogging.
But….I’m attempting to be back at it and hopefully will be posting more than just crossfit workouts…
Warm-Up: 20 each of jumping jacks, hollow rocks on the bar, supermans
Skill: Stones! I hadn’t done this before since I’d always been out of town but it was waaayyy fun! I worked up to 95# on my right shoulder and 75# on my left (the hurt one – I dislocated it Wednesday last week so I was taking it easy this morning).
WOD: 3 RFT of 10 stones, 20 T2B, 30 burpees, 40 air squats, 50 DU’s with a 15 min time cap – I finished the first round and the stones in 15 minutes. The DU’s just killed my time but it was a great workout!!
Skill: Push Press – sets of 3 working on form before weight. I made it to 75#! For whatever reason this movement has never made sense to me in my head and therefore didn’t make sense to my body. I finally got it straight in my brain about locking out my arms at the bottom of my second dip (so I don’t have to go so far to get under the bar when the weight gets heavy). It’s amazing how much easier it was!!
WOD: RFT of 15-12-9-6-3 Power cleans (75#) and 100m sprint – 8:45. My cleans felt really good and coach even commented about them! 🙂 Sometimes I’m such a 6 year old because I really crave positive feedback. It was great to get that on a Wednesday morning.
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!
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: 300m row, 10 hollow rocks on the bar, 10 weighted Jane Fonda’s (25#), 50 DU’s (3 attempts)
Skill: Back Squat – sets of three to find your heaviest – 85#, 115#, 125#, 135#, 145#, 150#, 155# 🙂
WOD: 12min AMRAP of 7 hang cleans (65#), 9 show me push-ups (knees), 11 T2B (knees to elbow for me) – finished 5 rounds and 3 cleans for a total of 138 reps!
My T2B are super close. I felt like I was actually getting the motion through my shoulders this morning and Kevin (sub coach for Jim since Jim is on his honeymoon) said they looked really good! T2B are definitely the skill I want to be able to do in the next 6 months!