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

Thursday, December 31, 2015

WOD

5 rounds for time of:
7 Front Squats @ 185/125# (65# - my clean was my LIMFAC)
10 Burpee-Box Jumps @ 24/20″ (12#)
11:24

Tuesday, December 29, 2015

WOD

AMRAP in 15m of:
1 Power Clean @ 185/125
1 Handstand Pushup
*add 1 rep to each exercise every round
70# power cleans
HSPU on 20" box on knees
9 rounds plus 1 (actually, plus 2, but got the second one up just after the buzzer).

Friday, December 18, 2015

WOD

10 Ring Dips (blue and red band)
20 Plate OH Walking Lunge Steps @ 45/25# (25# plate hug)
Row 400m
11:51

Thursday, December 17, 2015

WOD

3 Squat Cleans @ 185/125# (I used 70#)
7 CTB Pullups (I used 3 blue bands)
6+3

Wednesday, December 16, 2015

WOD

30 minutes to complete the following:
Press 5-5-5  40-45-50
Push Press 3-3-3-3 55-60-65-70
Push Jerk 1-1-1-1-1  75-80-85-80-85(F)
Try to increase the weight 5-10 lbs in every set from the first press to the last jerk.

Tuesday, December 15, 2015

WOD - Jeremy

“Jeremy”
Three year old Jeremy Bloniasz lost his life in a tragic accident July 6, 2006. In young Jeremy's honor the following kids' workout will be known from here on as "Jeremy." (21/15/9 reps for time of broomstick OHSes and Burpees)
21-15-9 reps for time of:
OH Squats @ 95/65#
Burpees
I started with 40# OHSes, but my wrists couldn't handle it, so Adam graciously put 55# on the bar and I switched to front squats for the second set (15 reps) and the last set (9 reps). I finished in 9:29.

Friday, December 11, 2015

WOD

A) Front Squat Triples
25 min to a 3RM
85-95-105-110-115
B) 100m Sled Drag – Heavy
Not for time.
115#

Thursday, December 10, 2015

WOD - DT

“DT”
5 rounds for time of:
12 Deadlifts @ 155/105#
9 Hang Power Cleans @ 155/105#
6 Push Jerks @ 155/105#
9:46 using 45#. Next time, need to use 50# at least. LIMFAC was push presses.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD

A) For time:
50 Wall Ball Shots @ 20/14#
10# ball 3:03 - I would do this at 14# if Adam didn't make us throw over the pull up contraption. Messes with my form too much to even try 14#. (That's me whining)
B) 3 rounds for time of:
10 Back Squats @ 135/95#
10 Toes to Bar
10 Handstand Pushups
BS at 55# / Toes to hip-area / Push ups on knees 7:24

Tuesday, December 8, 2015

WOD

6 rounds of 1:00 work:
3 Snatches
Max Effort Box Jumps @ 24/20″ w/ remaining time
*rest 90s between rounds
*score = weight on bar + total number of box jumps
131 was my total. Snatches at 35#. BJs were as follows: 13-15-16-17-17-18

Saturday, December 5, 2015

WOD - PR!!!

A) Clean & Jerk Singles
18 minutes to a heavy single
55-65-75-80 (clean PR)-85
B) EMOM for 7m:
2 Clean & Jerks @ 75% of A
I did these at 60#

Thursday, December 3, 2015

WOD

A) High Bar Back Squat 5×3
85-95-105-110-115
B) Double KB Walking Lunge Steps 3×12
15lb KB

Wednesday, December 2, 2015

WOD

5 rounds for time of:
20 Push Press @ 95/65#
20 KB Swings @ 53/35#
I used 40# on PP and did sets of 3 each round.
KB as RXd and only split last two rounds into 15/5 and 10/10

Monday, November 30, 2015

WOD: The Chief

“The Chief”
5 rounds of 3:00 work:
3 Power Cleans @ 135/95#
6 Pushups
9 Air Squats
*rest 1:00 between rounds
*score is the total number of reps completed.
I completed 13 rounds plus 4 reps at 70# with pushups on 24 in box.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Saturday, November 28, 2015

WOD

2 minute timed test for double unders - I did 80
EMOM for 20 minutes, alternate:
OM: 4 Strict Shoulder Presses
EM: 2 Seated Box Jumps + Depth Drops @ 12/8″
I started with 35# presses. About halfway through, I added 5#, making it 40#. That was the right weight.

Friday, November 27, 2015

WOD

“Nancy”
5 rounds for time of:
Run 400m
15 Overhead Squats @ 95/65#
finished in 22:34
LIMFAC was my wrist strength
meager 25# OHSes (not my proudest moment) / subbed rowing for running (row 500m/round) due to snowy sidewalks/slippery running conditions

Wednesday, November 25, 2015

WOD

“Bell”
3 rounds for time of:
21 Deadlifts @ 185/115# (I did 65# due to my lack of clean ability)
15 Pullups (2 blue bands - I had previously been using 3)
9 Front Squats @ 185/115# (also 65#....limfac was clean weight)
13:05 all squats UNBROKEN. Only last round of DLs was broken at 14/7.
Hero_BellCacheIraq_th.jpg
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Tuesday, November 24, 2015

WOD

A) Split Jerk 3-3-2-2-2-1-1-1-1 
(35-45-55-65-70-75-75-80-80) I need to get my elbows higher to take advantage of bar momentum.
25 minutes to work up to a 1RM
Try to increase the weight with each set
B) For time:
50 Pushups - on 28 inch box in 3:43
*time cap =  4 minutes

Monday, November 23, 2015

WOD

10 rounds for time of:
5 Toes to Bar
10 Wall Ball Shots @ 20/14#
15 Double-Unders
*time cap = 15 minutes
at 15 mins I'd done 7 plus 23 reps
10lb ball, knees to somewhere. I actually got ONE round where I strung together all 15 DUs. Other rounds. Ergh.

Friday, November 20, 2015

WOD

“Jackie”
For time:
Row 1000m
50 Thrusters @ 45/35#
30 Pullups
15:40 with 3 blue bands on pullups

Wednesday, November 18, 2015

WOD

A) Back Squat 5×5
25 min to a 5RM
65-75-85-95-105 (my prior 5RM is 135)
B) Bar Rollouts 3×10

Monday, November 16, 2015

WOD

AMRAP in 12m of:
1 Front Squat @ 205/135# (I did 65#)
2 KB Swings @ 70/53# (I did 53# to eye level (Russian))
3 Box Jumps @ 30/24″ (I did 16 inch BJs)
*add 1 Front Squat, 2 KB Swings, and 3 Box Jumps every round.
6 rounds plus 5 front squats

Saturday, November 14, 2015

Mary!

“Mary”
AMRAP in 20m of:
5 Handstand Pushups
10 One-legged Pistol Squats
15 Pullups
Did knee pushups instead of HSPUs (although I did kick into a handstand twice - without tweaking my neck/shoulders while practicing)
Pistols to 20# box (tap down)
Pullups with three blue bands
7 rounds plus 17

Friday, November 13, 2015

WOD

4 rounds for time of:
50 Double Unders
10 Clean & Jerks @ 135/95#
45# and finished in 15:47...next time, 50# - if not 55#!!!

Thursday, November 12, 2015

WOD

A) Bench Press Triples
15 min to work up to a 3RM
50-55-65(1)-60-60
B) Barbell Row Triples
15 min to work up to a 3RM
55-60-65-70-70-70

Tuesday, November 10, 2015

WOD

AMRAP in 15m of:
Run 200m
7 Thrusters @ 95/65#
7 Toes to Bar
5 rounds plus run 200m plus 3 thrusters (at 35#)
35# was too light - all unbroken - will do 45# next time

Monday, November 9, 2015

WOD

A) Deadlift Triples (Dead Stop)
20 min to work up to a 3RM
No more than five heavy work sets
105-125-130-130-130 (I think it was three at 130...I should've taken a photo of the whiteboard! I know it was 130, but I don't remember if it was two or three times...)
B) 100m Sled Drag, heavy
Not for time.
90#. Was a fun slog.

Friday, November 6, 2015

WOD

A) Front Squat 5’s
20 minutes to work up to a 5RM
I got up to 85#
B) Barbell Alternating Reverse Lunges
3×10 (5 each leg) @ 50% of A
I did these at 45#

Wednesday, November 4, 2015

WOD

AMRAP in 18m of:
Row 100m
2 Squat Cleans @ 185/115#
3 Toes to Bar
Row 200m
4 Squat Cleans 185/115#
6 Toes to Bar
…etc
*every round, add:
  • 100m to the Row
  • 2 reps to the Squat Cleans
  • 3 reps to the Toes to Bar

I did 4+13 (row plus 8 cleans)...45# squat cleans.
Not TTB, but "knees to somewhere)

Tuesday, November 3, 2015

WOD

A) Push Press Triples
20 minutes to work up to a 3RM
I got up to 65#
B) Weighted Pullup Triples
15 minutes to work up to a 3RM
Partner assisted pullups with a slow negative on the way down. Not easy!

Monday, November 2, 2015

WOD

A) For time:
50 Wall Ball Shots @ 20/14# I did 
8# and 3:15
B) 3 rounds for time of:
10 Burpees
Run 200m
30 Walking Lunge Steps
As RX'd 11:12

Sunday, October 25, 2015

WOD

Partner WOD, You Go/I Go
AMRAP in 12m of:
20m Sled Push @ 45/15#
8 Pullups
Subbed ring rows for pullups. I did 8 rounds. My partner did 7 :)

Friday, October 23, 2015

WOD - BUCK FURPEES!!!

The best thing about burpees - is when you're done with them!

3 rounds for time of:
Row 500m
21 Burpees
12 Thrusters @ 95/65# (I used 35#)
22:14

Thursday, October 22, 2015

WOD

a)  For time:
50 KB Swings @ 53/35
Used 26# KB finished in 2:17
b) “Annie”
50-40-30-20-10 reps for time of:
Double Unders
Situps
AS PRESCRIBED! 14:45

Wednesday, October 21, 2015

WOD

a) Bench Press
20 minutes for a heavy set of 5 reps
Increase weight with every set as appropriate
40-45-50-55-55-55
b) Bottoms Up KB Press
10 minutes for 3 sets of 10 reps (5L/5R)
Keep the weight the same with every set
Approx 13 lbs - Doing right arm made my left side/neck hurt, so I did left only for second round, then both sides for last round.

Monday, October 19, 2015

WOD

7 rounds for time of:
7 Power Cleans @ 155/105
7 Handstand Pushups

Tweaked my neck/should practicing handstands (I actually tweaked it just doing a HEADSTAND! Weak sauce...:(

Did my Power Cleans at 45# and did ring rows instead of HSPUs. 
8:45

Major props to Kristen (thanks for joining me at the 0530 so I'm not alone anymore!) for rocking the HSPUs...all 49 of them! Badass!!

Saturday, October 17, 2015

WOD

Partner WOD – You Go/I Go
AMRAP in 15m of:
10 Goblet Squats @ 70/53# - we did 35#
20m Sled Drag @ 180/115# - we did 90#
7 rounds plus 3
SO MUCH FUN!

Friday, October 16, 2015

WOD

Shoulder Press 5-5-5 / 20-25-30
Push Press 3-3-3-3 / 35-40-45-50
Push Jerk 1-1-1-1-1 / 50-55-60-60-65
Try to increase the weight in the same increment for each of the 12 sets.

Thursday, October 15, 2015

WOD

A) 10 min to a moderately heavy set of 3 deadlifts
I ended up with 100 lbs on the bar. A far cry from my previous heavy DLs, but it's a beginning!
B) 15-12-9-6-3 reps for time of:
Deadlifts @ 225/155#
Bar-Facing Burpees
I used 70 lbs for the DLs and did the BFBs as RXd. 11:11

Tuesday, October 13, 2015

WOD

Helen

3 rounds
Run 400m
21 KB Swings
12 Pullups

26# KB swings - Russian for first two sets, American for last 2/3 of the last set
Ring Rows instead of pullups

12:59

Monday, October 12, 2015

I'm Baaaaaaaaack

First WOD in a while for me. Grand opening WOD at CrossFit Beat in the Safeway Plaza on Baseline/Foothills.

5x5 Back squat (I did LBBS)
45-55-65-75-75-75 Felt good. 75 was definitely a good max weight on this for me. Form started to crack at 75.

3-10 back lunges with bar (35#)