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

Sunday, October 25, 2015


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


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#)

Thursday, October 22, 2015


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

Wednesday, October 21, 2015


a) Bench Press
20 minutes for a heavy set of 5 reps
Increase weight with every set as appropriate
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


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. 

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


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

Friday, October 16, 2015


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


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



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


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#)