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

Tuesday, August 20, 2013


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 :(


My shoulders are en fuego!

Monday, August 19, 2013


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.

Friday, August 16, 2013

WOD: 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.


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

Wednesday, August 14, 2013


10 rounds for time of:

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


Monday, August 12, 2013

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!