Monday WOD 5.20.2013

I love the people I do crossfit with. I normally attend the 6am class and occasionally go to 9am if I oversleep. Plus Saturday classes are only at 9 and 10:30 so I always go to 9. This week the gym was letting one of the trainers who normally only coaches a few classes a week take over some of the morning classes and sadly he either overslept or his alarm didn’t work because it was 6am and we were all standing in the parking lot.

We’re just talking, someone who has the cell numbers of the trainers starts texting/calling to see what was up and eventually got ahold of one of them who could get there in ten minutes. So, what do we do? We start our own warm up outside.

Like seriously. I love these people. I wouldn’t have done anything like this if I was on my own and it’s just so cool to be around motivated people.

We made up our WARM UP:
3 rounds of
-run to the fence and back
-10 push ups
-10 sit ups
-10 air squats

WOD
15 min AMRAP
-6 pistols
-9 chest to bar
-12 ring push ups

or modified (which I did)
15 min AMRAP
-12 air squats
-9 pull ups (2-45# plates to raise me up and black resistance band)
-12 hand release push ups

SCORE
10 full rounds + 9 reps

So, basically, this was a funky version of Cindy. So… let’s do a comparison!

Cindy is a 20 min AMRAP of 5 pull ups, 10 push ups, and 15 air squats. I used the highest resistance band (purple) and got through 11 rounds + 5 reps back on March 18th. So that’s a total of 60 pull ups, 110 push ups, and 165 air squats in 20 minutes. Today in 15 minutes I got 90 pull ups, 120 hand release push ups, and 129 air squats.

That’s 30 more pull ups with less resistance help and 10 more push ups than before in a shorter amount of time.

FUCKING PROGRESS, BITCHES.

Also Kris said I should probably only use one plate next time because he can tell the pull ups are starting to get easier so I need to start challenging myself. Well, last week was the first week of just using two plates, I was using three before hand so maybe doing unassisted pull ups are closer than I thought? GOD I HOPE SO. I really want to be able to do like 10 unassisted pull ups in a row by the end of the year. That would be INCREDIBLE.

Sorry this post is so horribly written. I’m tired and it’s still early lol.

Thursday WOD 5.16.2013

WARM UP
400m run - stop at fence, 200m, and fence to do 10 burpees ea
4 x 20 seconds handstand hold
mobility stretches
banded hamstring stretch

WOD
EMOTM 20 KBS 1.5/1p for 5 min
rest 3 minutes then 3 rounds of
-400m run
21 hang power snatches
12 t2b (i did k2e)

SCORE
All 100 KBS @ 1p completed.
WOD time of 18:57 first set of snatches @ 55# then last two at 35#

Wednesday WOD 5.15.2013

WARM UP
3 rounds
-30 seconds double unders
-10 OHS PVC
-10 push ups
-45 mt climbers
3x20 band pull aparts
banded squat stretches

WOD
7 min time cap
Max 3 rep OHS from the ground
35-40-45-50-60-65#-PR
2 minutes to transition
7 min time cap
Burpee muscle ups (30) or pull ups (90)

SCORE
OHS 3 rep PR of 65# and got 48 burpee pull ups done in 7min

Tuesday WOD 5.14.2013

WARM UP
400m run with 14# wall ball
2 rounds of
20 alternating lunge with wall ball
10 sit up with wall ball
foam rolling

WOD
EMTOM for 5 minutes - 20 wall balls 20/14# (I got 62 outta 100 done)
rest 1 minute
3 rounds of
400m run
21 sumo deadlift high pulls 75/55
9 clapping push ups (did strict push ups instead of roll ups like usual)

SCORE
62 14# wall balls, 14:58 RFT

Monday WOD 5.13.2013

WARM UP
3 rounds of
-200m row
-10 air squats
-10 push ups
-10 mt climbers
3 minutes-20 seconds each
-planche lean
-superman
-low plank
Samson banded stretch
Banded shoulder stretches

SKILL
Thrusters
Pull ups
Row

WOD
JACKIE
1000m row
50 Thrusters 45#
30 pull ups - black band assisted

SCORE
14:27

Friday WOD 5.10.2013

WARM UP
3 down and backs
10 squats
3 down and backs
10 burpees
3 down and backs
30 mountain climbers
1 min planche lean
1 min superman
Banded stretches
Mobility stretches

SKILL
Deadlift

WOD
5 RTF
15 deadlift 155/135
15 toes to bar - I did knees to elbow

SCORE
18:06

High volume deadlifts are difficult for me. I go too all out and then feel it the rest of the day. I went RX on the weight so today will be interesting. And my hands are just done with life.

Thursday WOD 5.9.2013

WARM UP
400 m run
15sec of each for 2 minutes with 25# plate
-ground to overhead
-left foot hop
-right foot hop
-push ups
3x15 band pull aparts

MOBILITY
press bar OH on floor

SKILL
strict press
hang snatch
hang clean
hang squat clean

WOD-STRENGTH
Press
75% x 5
85% x 3
95% x1+
Hang snatch high pull 5x4 OTM 70%
Hang clean high pull + hang squat clean 8x1 OTM 65%

My weights:
Press
55# x 5
65# x 3
70# x 3
75# x 1 - 1RM

Hang snatch high pull
55#x4
65#x4
75#x4
75#x4
75#x4

Clean high pull + hang squat clean
55#x1
65#x1
75#x1
75#x1
75#x1
75#x1
85#x1
85#x1

I slept through my alarm this morning for 6am class so I went to 9am. It was a nice change of pace plus one of the head trainer’s wife was there and she is just a fucking inspiration. She finished 60th for our district and is going to regionals and it’s just so fucking cool to watch her work. I sound like a fan girl and I am okay with that.

Strict press is a bitch but I was proud of myself to get up to 75#. I have no idea what is a good weight to get to for that and this was honestly my first time doing strict press since I started CF so good by me.

Our trainer was obviously very serious about us not dropping the barbell. Look at that penalty hahaha.

Wednesday WOD 5.8.2013

WARM UP
3 rounds
150m run
20 sec butt kickers
20 sec high knee
20 sec handstand hold

3 min every 30 sec
plank
superman

hip mobility stretches

SKILL
wall ball
waiters walk

WOD
2 rounds
30 wall ball 20/14
150m waiters walk 45/35 right arm
30 wall ball 20/14
150m waiters walk 45/35 left arm

TIME
23:33

RX is really doing the waiters walk with a barbell but I simply couldn’t get it to balance and used a 35# dumbbell. So it was more like 75% RX lol. Last to finish but that’s okay because this is the first workout I used a 14# wallball on and that made me very happy.

Tuesday WOD 5.7.2013

WARM UP
400 m run
2 minutes of each move for 20 sec
-jumping jacks
-mt climb
-push up with twist
Mobility
-banded Samson
-banded shoulder

SKILL
cleans
Thruster

WOD 5 RTF with 25 min cap
10 power cleans 95/65
5 burpees
10 thrusters 95/65
5 burpees

SCORE
25:00 on the nose RX. PR for thrusters.

50 sit ups

This was absolute hell. I was like “Power cleans at 65? Shit, this’ll be cake.” But then… there were thrusters. I could get 3 or 4 thrusters at a time but no more than that or I couldn’t get it over my head. My front rack position just sucks so much because my wrists are so damn weak!! Plus my fore arms are not happy from all the pull ups yesterday. And I bet anything that if we do something crazy tomorrow my hands will rip. Damn. But, it still feels good to be back.

First day back in a week!! So happy!!

Monday WOD 5.6.2013

WARM UP with partner
Plate crawl and down and backs
- drop the plate and both partners do 15 burpees
2 minutes of 30 seonds each
-planche lean
-superman
2x20 band pull aparts
Mobility stretches

SKILL
overhead squats
Group 30

WOD
JOSH
21 OHS 95/65
42 pull ups
15 OHS
30 pull ups
9 OHS
18 pull ups
I used 45# which is a 10# PR for OHS.

TIME
12:57

Ab work
20 sit ups
15 leg tucks
30s plank
30s side plank each side

IT FELT SO GOOD TO BE BACK. Even though I will probably forever hate OHS. Like for real. But at least I PR’d. Progress.