This is a blog to track my progress in Crossfit.

Cardiorespiratory endurance, stamina, strength, power, speed,
flexibility, agility, accuracy, balance, and coordination: you're as good as
your weakest link.


- Crossfit Founder Greg Glassman

Monday, December 17, 2012

WOD

Front Squat 3-3-3-3-3 followed by 3 20 inch box jumps between each set 85-85-85-85-85


Tabata intervals (8 rounds on each movement of 20 seconds of work followed by 10 seconds of rest):
  • Wallballs, 20/14 (RXd! at 14lbs)
  • Knees to elbows (ensure that you get all the way to your knees, not triceps)
  • Kettlebell swings, 24kg/16kg (RXd! at 16Kg!)
  • Double unders

277 total!



Thursday, December 13, 2012

WOD

Deadlift 3-3-3-3-3 125-125-145(F - could only get one up)-125-125-and an extra 125 for good measure

Metcon:
AMRAP 10 min
20 KB swings (12 Kg)
20 situps
200m run

3 rounds plus 19

Monday, December 10, 2012

WOD

Press

5-5-5-5-5 all at 45# (did first set at 55, but realized I couldn't do it across the board)
"Hope:"
Three rounds of:
  • Burpees
  • Power snatchs (75/55) (I did 35#)
  • Box jumps, 24/20 (I did 12" box)
  • Chest to bar Pull-ups
  • Thrusters (75/55) (I did 35#)

My Score: 197

Tuesday, November 27, 2012

WOD Nov 26

Back Squat
5-5-5-5-5 at 85#

Metcon:
4 rounds
1 minute 12Kg KB swings
1 minute situps
1 minute good mornings

Total reps 246

Wednesday, November 7, 2012

WOD

Snatch technique practice with PVC pipe

Nasty Girls
50 air squats
7 muscle ups (I substituted 3 pullups and 3 dips per MU with a green band on pullups and two red bands on dips)
10 hang power cleans (55#)

18:54

Monday, November 5, 2012

WOD

Back Squat
3-3-3-3-3 at 85#

Death by dip
two red bands 9 plus 5

Push Press
3-3-3-3-3 at 65#

Metcon:
AMRAP in 10 minutes
10 Kb swings (12kg)
20 wall balls 10#
30 situps

3 rounds plus 19

Wednesday, October 24, 2012

WOD

Overhead Squat
3-3-3-3-3

45-50-55-60-60

Soooo excited to put up 60#!

Metcon
AMRAP 10 minutes
"Diane Ladder"
1 deadlift (85#) / 1 HSPU (I used box)
2 deadlifts / 2 HSPU
3 deadlifts / 3 HSPU...

I did 10 rounds and 5 reps

Friday, October 19, 2012

WOD

21-15-9

12" box jump
95# deadlift
pullups (purple and red bands)

14:24

Saturday, October 13, 2012

WOD

1-1-1-1-1-1-1-1 snatch at 85% I did 35# squat snatches and tried 45# power snatches

1-1-1-1-1-1 clean and jerk 55#

Metcon
21-15-9
Power snatch 35#
Ring dips two red bands

7:27

Wednesday, October 10, 2012

WOD

5-5-5-5-5 Deadlift 115#

Metcon
EMOTM for 10 minutes
2 DL at 80% of above (I did 95#) followed by as many double unders as possible to finish the minute. # of double unders is your score.

I did 159 double unders as RXd.

Tuesday, October 9, 2012

WOD

4-4-4-4 Push Jerk 65#

Metcon:
Tabata something else
20 seconds work, 10 seconds rest for 4 minutes each movement (total of 32 rounds):

pullups 34 (two red bands)
pushups 40 (on knees)
situps 85
air squats 95

Total 244

Monday, October 8, 2012

WOD

Front Squat 2 reps by 10 sets. 85#

Metcon:

7 rounds:
7 kettlebell swings, 32kg/24kg (I used 16KG)
7 burpees
7 box jumps, 30/24 (I did 12 inch box and practiced cycling)

10:24

Wednesday, October 3, 2012

WOD

5-5-5-5-5 Push Jerk 65# all except last set - dropped to 55# because my form was breaking

Metcon

EMOTM for 12 minutes
2 push press (45#)
6 ring dips - 2 red bands

Monday, October 1, 2012

WOD

Low Bar Back Squat 3reps, 10 sets (75% of your 1 rep max)

I did them at 85#. Felt great!

Metcon:

50 double unders
200m suitcase carry (15# plate in each hand)

I used 10# plates - next time I'm doing 15# as RXd.

I couldn't string together more than 7 DUs for the first two rounds, so I did about 20, then I did 100 single unders.

Round 3 I did 25 DUs.

Round 4 I strung together 20 DUs then 17, then I could only get one DU at a time, but I did all 50!

Time 16:57

Sunday, September 30, 2012

3 Mile Run

First time running an entire three miles post-partum! Felt great (could've gone longer). Loving the Altra Intuition...my body wasn't ready for true minimalist shoes and the Altras have zero drop with some cushioning.

Saturday, September 29, 2012

WOD

Crossfit Total (1RM back squat, press, and deadlift)

Back Squat 115#
Press 65#
Deadlift 140#

Crossfit Total 320

Wednesday, September 26, 2012

WOD

Push jerk 5-5-5-5-5
I did 55# across the board. Need to work on aggressiveness/speed.

Test Day:
Max rep unbroken pull ups (kipping allowed) - I used purple and thin blue bands. Did 12.
Max rep unbroken ring dips - Purple and thin blue bands. Did 12
Max rep sit-ups in 2 minutes - Did 54
400m time trial - 1:52

Monday, September 24, 2012

WOD

Front Squat 2-2-2-2-2

I did 75#, which is 10# more than the 5-5-5-5-5 set I did last week. Still not the 135# I used to front squat, but I'll get there!

Metcon:

4 rounds for time

400m run
20 reps of 16Kg KB goblet squat (I scaled to 12Kg and only did 15 reps each round.)

Time 12:41

Sunday, September 23, 2012

Crossfit Fundraiser for the Homeless

AMRAP in 3 rounds:

1 minute wallball (10#)
1 minute kettlebell swing (25#)
1 minute situps
1 minute burpees
1 minute rest

I did 79 my first round, 66 the second and third rounds...went out too strong! Did 25 wallballs the first round, then only about 15 the other rounds!

Friday, September 21, 2012

Run

Tried to run three miles tonight. I think I made it 1.75 or so...

Started out and had to come home because my boobs hurt too much. Put on TWO bras, then tried again. Ran to Ohio (the street) and turned around. Stopped running at the first water fountain and walked the rest of the way home.

My feet hurt, my pelvis hurt, and my boobs hurt :o( Not sure a 10 miler in October was a good idea...

Wednesday, September 19, 2012

WOD

Push Press 2-2-2-2-2 (55-55-55-55-55)

Metcon: 

3 Rounds for time: 

Run 400m

25 pullups

25 pushups

I scaled to 15 pullups and 15 pushups. I used the green band for first two rounds of pullups, 

then added the thin blue band on round 3. All pushups on knees.

16:24 or something

Saturday, September 15, 2012

WOD

Snatch 1-1-1-1-1

I did 35#

10-8-6-4-2: Power snatch, 115lbs Run 200m

I stuck with 35# and finished in 10:38

Run

Ran 1.5 miles today at a pace of about 11 min/mile. Walked the rest of the way for a total of 2.75 miles...I was talking a lot while running, which made it harder to run :o) Next Friday's running goal - run three miles without walking.

Wednesday, September 12, 2012

WOD

5-5-5-5-5 Front Squat 65# (I tried 85#, but almost didn't make it back up, so there was no way I was doing 5 reps at that weight)

Metcon

Row 800
80 wallballs (20/14) I used the 4# ball and I only did 50 reps - everyone else was done with their 80 when I hit my 50 (I know, pathetic!)
Run 800

15:12

It was hard on the legs/core. I got a lot of work to do!

Tuesday, September 11, 2012

Six Weeks Post-Partum Checkup...with photos to baseline from

Had my six week checkup and have been cleared to "go forth and do what I'd normally do" (with the understanding that it will still take time to get back to "normal" and that things are still doing some shrinking on their own in there.

Here's what I look like - I'm at 147 lbs (blood pressure 100/70). Pre-baby I was 135 lbs.



Monday, September 10, 2012

Filthy Fifty - First WOD Post-Partum...Bring on the SUCK!

We did this February 20th, right before Mark and my wedding - I was around 18 weeks pregnant at that time and I'd scaled it then...but here's what I did this time:

  • 50 Box Jumps (24"/20") (I did 16" for first 20, then 12")
  • 50 Jumping Pullups
  • 50 Kettlebell Swings (16kg/12kg)
  • 50 Walking Lunges
  • 50 Knee-To-Elbows
  • 50 Push Press (45/35) (I did 15# and scaled to 30)
  • 50 Sit-ups (scaled to 30)
  • 50 Wallballs (20/14) (10# scaled to 30)
  • 50 Burpees (scaled to 20)
  • 50 Doubleunders (scaled to 30)

Finished in 33:16. Ugh.

PS it it really hard to throw around extra body weight. Normally, I can rock the situps...this time, not so.

Thursday, May 10, 2012

WOD

Strength:
Four sets of five 15# dumbbell snatches (5 reps each arm)

Metcon:
As many rounds as possible in 12 minutes of:
10 15# DB hang squat cleans
10 35# push presses
10 35# overhead squats

I think I did 3 rounds plus 20...or maybe it was 4 plus 20...wasn't really counting.

Monday, May 7, 2012

WOD

Deadlift


3-3-3-3-3
125-125-125-125-125

Complete 2 rounds of:

  • 500m row (my row was slooooow - 2:19)
  • 30 One armed dumbell snatch (50/35) (I used 15#)
  • 20 Thrusters (95/65) (I used 45#)
  • 10 ring dips (purple band first four, then purple and red)
  • 10 pull-ups (purple band at first, then purple and read - really uncomfortable on my belly to kip anymore)
Only did one round. Finished in 11 something.

Wednesday, April 11, 2012

WOD

Front Squat


5-5-5-5-5

75-75-75-75-75

5 rounds for time (I only did three rounds)

•1 lap overhead lunges (45/25 - I used 25# for the first 2/3 of my lap, then switched to 15#)

•10 goblet squats with plate - 15# plate

•15 ground to overhead with plate - 15# plate

Time? :o)

Wednesday, March 14, 2012

WOD

AMRAP 10 minutes:

5 hang power cleans (55#)
10 wall balls (14#)
10 knees to elbows (not quite elbows)

Total rounds 4 plus 13

Monday, March 5, 2012

WOD March 5, 2012

Death by ring row for 10 minutes (increasing by 2 each minute). Made it to 7 minutes plus 11. Used purple band for first three minutes, then used purple and red.

AMRAP 10 minutes
5 Deadlift (105#)
10 pushups (on knees on box to make room for Isabella)

7 rounds plus 9