WOD

4 rounds for time:

12 overhead lunges (with barbell) 

12 jumping squats (back squats)

12 behind the head push presses

I used 35# and scaled reps as follows

round 1 - 10

rounds 2, 3 - 8

round 4 - 6 reps

I should've either done a round 5 with 6 reps or just stuck to 8 reps on my last round because I was the first or second person done :(

10:29

My shoulders are en fuego!

WOD

AMRAP 10 minutes

6 squat cleans (55#)

12 pullups (blue bands)

24 double unders

I only did 2 rounds plus 19. I will blame the post-race (Mark's Pike's Peak Marathon) pizza and beer last night.

WOD: Kelly

“Kelly”

Complete 5 rounds for time of:

• 400m run
• 30 Box jumps: 24”/ 20”
• 30 Wall ball shots: 20lbs/ 14lbs

I scaled to 20 reps per movement per round and I used a 10# wallball. Some of my BJs were step ups, but I had some rounds where they were all jump ups, step downs.

29:09

I also did toes to rings for the first time in my life as a finisher/core workout!

WOD

10 rounds for time of:

7 burpees

7 knees to elbows (I did "knees to somewhere in the middle")

14:28

I'm BAAAAAACK in the saddle again...

We found a way to work a WOD back into our daily schedule at an affordable price - Red Rocks CrossFit (where the famed Dr. Gene LaMonica WODs - I shadowed him for a school project a month ago). I did the 6 am WOD - there were like four other women there and the coach. It was perfect. Everyone was nice. It was HARD. I was blacking out throughout - ugh. I need to keep this up.

Nasty Girls:

3 rounds for time 

50 squats (I did 40/round)

7 Muscle Ups (I did 9 pullups and 9 ring dips with a blue band on pullups and purple - too much resistance - on ring dips)

10 hang power cleans (I did 45#)

14:04 - I was the last one done, but I'm ok with it!

WOD

3 rounds for total reps
1 min 10# Wallballs
20 seconds rest
1 min 25# KB swings
20 seconds rest
1 min double unders
20 seconds rest

total reps 273

Skill: row 500m (2:13 - I stopped twice! It was harder than I thought it'd be)

Strength DL 5/3/1 95/125/145

Walked The Incline

Turned off at the 2/3 point. Felt great. I really think I can do it without stopping next time!

WOD

For total weight:

10 rounds of 2 bench presses. You can't go down in weight.

I did

45-45-45-50-50-50-55-55-57.5-57.5

Total weight was 510

I probably could've started at 50 or 55 and I should've made it up to 65...next time!

Skill: Run 3 200m sprints

1:03

1:02

1:03

Strength

Back Squat 5/3/1

75/95/115

I need to re-figure out all my 1RMs...115 felt light!

Baseline at Progressive Fitness CrossFit

So, I finally bit the bullet and went to the local CrossFit box here, Progressive Fitness CrossFit, owned by Chris Hoppe and his mum. They're both super nice people and have a cool box with a nice little room where Isabella can play (or, more like, scream her head off) while I get my WOD on. Today I did a baseline WOD so Chris could evaluate me and make sure I'm moving ok (he said I did great - yay!)

Here was my WOD:

For time:

Run 400m

40 air squats

30 situps

20 pushups (with the "wiggle" on the way back up)

10 pullups (blue band)

Time: 7:02

Stoked to be CrossFitting again. Need to get in shape for my second pregnancy, whenever that happens!!

WOD

Bench Press 5-5-5-5-5 all at 55#

Metcon
3 rounds
20 Kb swings 16Kg (I did 12 Kg)
20 Goblet Squats with same Kb
Run 800m

18:05

WOD

Clean 2-2-2-2-2 at 75#

Push Jerk 5-5-5-5-5 at 60#

WOD

Snatch 45-45-45-45-45-45-45

Metcon
10 minute AMRAP
10 OHS 35#
10 Thrusters 35#

4 rounds plus 14

WOD

Deadlift 10-10-10 at 105#

Metcon:
AMRAP 10 minutes
30 double unders
15 power snatches (35#)

completed 4 rounds

WOD

Fight Gone Bad

3 rounds, one minute stations

Wallball shots 14#
SDHP 55#
Box Jumps 20 - scaled to 12
Push Press 55 - scaled to 45#
Row, Calories
1 minute rest

Score 221

WOD

Front squat

3-3-3-3-3 85-85-95-95-85

21-15-9:

• Wallball shots, 14
• Pull ups (two red bands)
• 50 double unders after each round (I only did 25 because I just wasn't hitting them tonight!)

WOD

"Jackie"

• Row 1000m
• 45 thrusters, 45/35
• 30 pull ups

13:04 with purple and red bands for pullups

WOD

Snatch-grip push press

3-3-3-3-3 (A)
*From the back rack position

55-55-55-55-55 

3 rounds for time:

• 25 wallball shots, 20/14 - I used 10# ball
• 50 jumping lunges (or stepping lunges in place) - I did stepping...and in the end, I pushed off my knee
• 75 double unders - as RXed, biotches!

Took me 20 minutes and I only got 45 of the last 75 double unders. We were capped at 20...I probably would've finished by 21 minutes :o)