CrossFit: May 1, 2014

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


CrossFit: April 14, 2014

Warm-Up: burpee dodgeball

Skill: Pull-Ups – worked on progressing towards kipping pull-ups

WOD: 5 RFT of 5 Jimmy C’s (55#) and 20 show me push-ups –Β 16:58

Jimmy C – lunge each leg with front rack weight and then split jerk each leg for one rep

This workout was pretty brutal for me since my shoulders are my weakest parts but it felt great to do it! Stronger than Yesterday!!

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!! πŸ™‚

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 πŸ™‚

CrossFit: June 4, 2013

Yes. It has been that long since I’ve been to CrossFit.

No. I am not happy about it.

Yes. I have a new/re-found determination to make it 3 times a week.


Warm-Up: 2 rounds – 300m row, 100m sprint, 10 kettlebell swings, 10 kettlebell swings one arm (each arm), 3 kettlebell squats (low, medium, and high)

Skill: 5-5-5-3-3-3 OHS – not really to find your overhead squat max but to work on technique and form.

WOD: 15 min AMRAP – 3 OHS, 5 burpees, 7 pull-ups

7 rounds with 40# OHS and ring pull-ups instead of bar ones but I’m happy. It was the first workout at this box where I felt like I was working hard but not totally dying. I needed that this week. Work has been stressful and I would rather sleep than anything else when I’m stressed so it was perfect to feel accomplished at the end of the WOD.

CrossFit: Day Fourteen

January 11, 2013

Strength: 5 x 5 (5 sets with 5 reps each) push press from the clean position (55lbs)

WOD: 10 min AMRAP (as many rounds as possible) of 7 push press (55lb, Rx was 95lb for women), 30 jumping lunges (15 each leg), 15 V-Ups

I finishedΒ 4 rounds of the push press and 3 rounds of everything else which totals to 28 push presses, 90 jumping lunges, and 45 V-Ups!!

Getting out of bed was actually the hardest part of this workout for me since I travelled and ate poorly the last two days but it was entirely worth it. I’m sitting at my desk and having to control my breathing because my ab muscles are already sore! πŸ™‚

CrossFit Days One thru Six

CrossFit Day One was December 29, 2012. I am hoping that this will be a day that defines the start of a marked change in my life but we’ll see what the future holds.

Day One brought On Ramp with lots of motions that I’m pretty familiar with (squats, lunges, running, skipping, push-ups, and kettleball swings). It was a great workout and I knew I had worked out the next morning, but I wasn’t that sore – just motivated.

Day Two was a Sunday which meant no CrossFit but it did mean old ladies workout. We worked out inside of Kiewit Power Constructor’s building since it was very cold and wet outside. Four circuits of stairs, lunges, push-ups, burpies and squats pushed my muscles squarely into sore but felt good.

Day Three was Monday (New Years Eve) and my first actual CrossFit class. We did a team workout since there were so many people there. Teams of four (two women, two men) were completing for the highest number of repetitions. We had three rounds with five exercises each round. For two minutes you traded off with the other person on your team of the same sex (I traded off with the other woman) to do as many repetitions as possible of that particular exercise and then you moved onto the next one.

The exercises were wall ball with 16kg medicine balls, 24″ box jumps, ring rows (upside down push-up/hold onto rings suspended from the cage and pull yourself up until thumbs are in your arm pits while maintaining a plank and straight body), sumo pulls with 75lb worth of weights on the bar (pull bar off the floor straight up until it is at your chin with elbows above your shoulders), and thrusters with 75lb worth of weight on the bar (from the clean position (bar resting on chest at shoulders), bend knees and thrust bar over your head – extend until a person standing next to you could see your arm behind your ear – and come back to the clean position).

So, two minutes each exercise tag-teaming and then three rounds of all those exercises. Our team completed 1076 repetitions! It was a great workout!!

Day Four was New Years Day so no CrossFit classes but I helped put on the LifeTime Fitness Committment Day 5k and ended up running it as well. It was great to help out my old trainer and friend Brandon. I helped set up the tents and barricades outside as well as pass out packets inside. Due to the ice, the race was shortened to 2.6 miles which I completed in 22:33 (very fast for me).

Day Five (January 2, 2013) was 5:45am class. We did a lot of jump roping – I learned how to do a double under (apparently I missed this lesson when I was in elementary school). The strength exercise was squats. It was five sets of five reps with the maximum weight you could do. Another new woman, Jess, and I did zero additional weight for the first set so we could practice our form but then added 15lbs each side of the bar (85lb total weight) for the other four sets.

The WOD portion was alternating 9 reps of max weight thrusters, 20 double unders, 7 reps max weight thrusters, 20 double unders, 5 reps of max weight thrusters, and 20 double unders.

Day Six (January 3, 2013) was 6:30pm kettleball basics class. We went thru the different kettleball motions (both grinders and ballastic ones). Scott taught us a Turkish get-up (which will take me awhile to figure out fluidly), swing, snatch, clean, and squat (all two-handed and one-handed).

It was a good workout but I don’t think I’m ready to work out with kettleballs quite yet. It was frustrating to me to try to do the moves without the proper timing (I felt rushed) and my hamstrings are super tight (which I knew already but didn’t understand the full extent of my mental anxiety/reaction associated with trying to push my hamstrings past their current stretching ability). Maybe in a couple of weeks or a month I’ll try again.

Tomorrow is Day Seven at 5:45am so I’ll let you know how it goes…

Saturday Workout

My workout Saturday was supposed to be a 6 mile run so I didn’t have to take my running shoes to Washington with me but it was raining too hard so I lifted instead.

  • Crunches holding on to the window ledge (no weight) – one set 100 reps
  • Side crunches – 3 sets of 10 reps each side
  • Assisted pull-ups – 3 sets of 10
  • Assisted dips – 3 sets of 10
  • Squats with 15 lb body bar – one set 100 reps
  • Incline squat machine with 100 lbs of weights – four sets of 25 reps with 30 second hold at extension between
  • Lat pull downs at 30 lbs – one set of 50 reps
  • Triceps pull downs at 12.5 lbs – two sets of 50 reps
  • Incline push-ups – 10 reps

Sunday Workout

It’s been a few weeks since I really worked out at the gym. It’s strange since I didn’t plan to take a break but I think my body and mind needed one so it’s worked out. Some of the ladies I run with get together at 10am on Sunday mornings to do some circuit training. They’ve been begging me to come for a month or more and I finally decided to take them up on it.

The workout was broken into 3 circuits. Each circuit was completed 3 times with a couple minute rest in between. You pick the weights that are comfortable for you and do 12 to 15 reps of each exercise.

Circuit 1:

  • Chest press – 12.5 lb dumbbells
  • Kettle Ball Raises – 12 lb kettle ball
  • O Ring Reverse Flies – body weight (These are O-rings that are suspended from the weight cage; you hold on and let your body weight hang and then pull yourself up to meet the rings)
  • Ball & Box Planks – elbows rest on a SPRI Ball and your feet rest on a box while you hold for 30 second (or longer) planks

Circuit 2:

  • Assisted Pull-Ups
  • Hanging Leg Raises – using the black straps
  • Bicep Curls – 25 lb bar
  • Squat and Military Press – 12.5 lb dumbbells

Circuit 3:

  • Burpees (or push-ups)
  • Tricep Dips
  • Reverse Row – 12.5 lb dumbbells
  • Lawnmower swings – 12.5 lb dumbbell (squat with the dumbbell in right hand between knees, as you raise pull across your body with focus on your elbow leading the rest of your arms, extend arm all the way straight)

I also did three 1 minute regular planks and three sets of 15 leg raises while holding a 20 lb bar.

I’m looking forward to next week!