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, April 14, 2016

WOD

This is my fourth consecutive workout this week. It's my last full week at CrossFit Beat, so I wanted to get in as much as I could.
A) Press 3×5
12 min to a 5RM
55-55-60 (4)
B) 3 rounds for time of:
10 Burpees
Run 200m
30 Walking Lunge Steps
9:11

Tuesday, April 12, 2016

WOD

A) Split Jerk Doubles (Week 2 of 5)
7 sets of 2 reps, sets across
Add 5-10# from last week
75# and it was ugly toward the end
B) Barbell Rollouts
3 sets of 6-8 reps
did 3 sets of 6 reps

Monday, April 11, 2016

WOD

A) For time:
5-4-3-2-1 Muscle-Ups
50-40-30-20-10 Double Unders
Did supported muscle ups, follow by practice getting into extended position on ring dip - jumping ring dip (which was not easy for me). 
6:41
I strung together 35 DUs in my first round...I need a lighter jumprope, as much as I love my thick Buddy Lee. My arms get tired!
B) For time:
Row 1000m
4:18.8 - average 500m split was 2:09. Stayed around 23 strokes per minute.

Friday, April 1, 2016

WOD

A) AMRAP in 12m of:
10m Bear Crawl
10m Walking Lunges
10m Burpee Broad Jumps
I completed 7 rounds. And I think I had a respiratory infection, to boot.
B) GHD Situps
4 sets of 8-12 reps
48 reps total

Thursday, March 31, 2016

WOD

CrossFit Total
Back Squat 1RM, three attempts 135
Press 1RM, three attempts 70
Deadlift 1RM, three attempts 155 (failed twice at 170!)
360

Tuesday, March 29, 2016

WOD

7 rounds for time of:
7 Overhead Squats @ 115/75#
7 Ring Rows*
Run 200m
Subbed front squats for OHS due to continuing wrist pain in the OHS position. 55#
Ring rows were about a foot back from directly under rings.
17:02
Still getting over this awful cold, so my lungs were a little on fire today.

Monday, March 28, 2016

WOD

10 rounds for time of:
5 Toes to Bar
10 Wall Balls @ 20/14#
15 Double Unders
*compare to 11/23/15
Did knees to waist/sometimes chest / 10# wall balls.
14:59

Monday, March 21, 2016

WOD

A) Bench Press 3×5
10 min to a heavy set of 5
50-60-65
B) “Elizabeth”
21-15-9 reps for time of:
Power Cleans @ 135/95#
Ring Dips
55# and green band. Finished at 6:45.

Friday, March 18, 2016

CrossFit Open WOD 16.4

RX Division
AMRAP in 13m of:
55 Deadlifts @ 225/155#
55 Wall Balls @ 20/14# to 10’/9′
55 Calorie Row
55 Handstand Pushups
Scaled Division
AMRAP in 13m of:
55 Deadlifts @ 135/95#
55 Wall Balls @ 20/10# to 9′
55 Calorie Row
55 Hand Release Pushups
I did the scaled division and made it through 25 calories on the row, so my score was 135.

Thursday, March 17, 2016

WOD

A) High Bar Back Squats 5×3
Add 5-10# from last Thursday, and use the same weight across in every set
115 all the way across
B) Hip Extensions
2 sets of 12-15 reps
Increase difficulty from prior weeks by adding reps or changing hand position
3 sets of 15 reps

Tuesday, March 15, 2016

WOD

A) Squat Clean Triples
20 min to a 3RM
65-70-75-80(1)-75
B) Double KB Lunges – Heavy
3 sets of 12 reps (alternating, 6 each leg)
*rest 2:00 between sets
**compare to 12/3/15 or 2/6/16
35# / 54# / 54#

Monday, March 14, 2016

WOD

AMRAP in 4m of:
3 Push Jerks @ 155/105#
6 Pullups
–Rest 2 min, then–
AMRAP in 4m of:
6 Hang Power Cleans @ 155/105#
6 Box Jumps @ 30/24″
–Rest 2 min, then–
AMRAP in 4m of:
12 Deadlifts @ 155/105#
6 Burpees
*score = total reps across all AMRAPs
65# / 20 inch box / blue and red bands on pullups
125 reps

Friday, March 11, 2016

WOD - CROSSFIT OPEN 16.3

My first ever CrossFit Open workout!

Open Workout 16.3
RX’d Division:
AMRAP in 7m of:
10 Power Snatches @ 75/55#
3 Bar Muscle-Ups
Scaled Division:
AMRAP in 7m of:
10 Power Snatches @ 45/35#
5 Jumping Chest-to-Bar Pullups
I did the scaled version and did 56 reps.

Monday, March 7, 2016

WOD

30 minutes to complete for load:
Press 3-3-3-3  45-55-60-65
Push Press 2-2-2-2 65-70-75-80
Push Jerk 1-1-1-1 80-85-85-85

Thursday, March 3, 2016

WOD

A) High Bar Back Squats 5×3
Add 5-10# from last Thursday, and use the same weight across in every set
105#
B) Hip Extensions
2 sets of 12-15 reps
Did 2 sets of 15 reps.

Monday, February 22, 2016

WOD

A) Strict Press 3×5
10 min to a heavy set of 5
45-55-60
B) 6 rounds of:
40s – Max Row For Calories
40s – 20 Double-Unders + Max Wall Balls @ 20/14#
*rest 20s between exercises
**score = total calories rowed + total wall balls
My score was 91. I did 20 double unders every round except the second (only did 17) and used the 10# medicine ball. 

Friday, February 19, 2016

WOD

Clean & Jerk Triples
7 sets of 3 reps w/ a short reset between reps
Start light and work up in even increments
25 min to a heavy set of 3
55-60-65-70-75-5-75

Wednesday, February 17, 2016

WOD

“Shark Complex”
5 rounds for load of:

3 Power Snatches
6 OH Squats
9 Power Cleans
12 Front Squats
15 Deadlifts

*25 min to complete all 5 rounds, rest as needed between sets
*score = weight on bar
*round ends when the bar rests on the ground (a la the “Bear Complex”)
*named after Mason’s favorite animal


I used 45#. Did two rounds at the prescribed rep scheme (subbing back squats for OHSes due to wrist issues). Then did two rounds at 2, 4, 6, 8, 10 reps and doing hang power snatches and hang power cleans instead of full ones. :)


Tuesday, February 16, 2016

WOD

4 rounds for time of:
10 Push Press @ 95/65# (I did 55# - doubting that I'd make it the whole WOD at 55, but making it!!)
15 Pistol Squats (alternating) (I used green band)
Run 200m
14:51
Then I did 50 26# KB swings for the 10,000 KB swing challenge. Russian-style.

Monday, February 1, 2016

WOD

A) Weighted Ring Dips 4×3
10 min to a 3RM
I did mine on my heels.
B) 5 rounds for time of:
5 Front Squats @ 185/125#
10 Pullups
70# front squats and 7 pullups (1-blue and 1-red band) per round
6:00 flat

Saturday, January 30, 2016

WOD

AMRAP in 3m of:
6 Hang Power Snatches @ 95/65#
9 Pushups
12 Jumping Squats
*rest 90s between rounds
Round 1: 1 plus 24 / Round 2: 2 rounds / Round 3: 2 rounds plus 2 /Round 4: 2 rounds plus 1
45# snatches / pushups on 30 inch box

Thursday, January 28, 2016

WOD

15-12-9-6-3 reps for time of:
Clean & Jerks @ 135/95#
Handstand Pushups
55# C&J
HSPU on 20 inch box
15:17

Wednesday, January 27, 2016

WOD

7 rounds for time of:
10 Burpees
10 Front Squats @ 135/95#
Run 200m
55# front squats / only did 6 rounds / finished in 22:24

Tuesday, January 26, 2016

WOD

A) Split Jerk
5-3-2-2-1-1-1-1
25 min to a 1RM
45-55-65-70-75-80-85-90 (UGLY AT 90! Had to press it up. Need to focus on quickly getting low under the bar.)
B) Weighted Pullups 5×2
12 min to a 2RM
I did negatives. On my way to unassisted pullups again, hopefully.

Friday, January 22, 2016

WOD

AMRAP in 15m of:
3 Ring Dips
5 Power Cleans @ 135/95#
7 Pullups
1 blue band for ring dips / 1 blue and 1 red band for pullups / 55# power cleans
9 ROUNDS PLUS 13

Thursday, January 21, 2016

WOD

Front Squats 5-5-3-3-3-1-1-1-1
30 minutes to a 1RM
I did deadlifts instead due to my knee being tweaked.
5@65-5@85-3@115-3@135-3@145-1@155-1@165-1@175

Wednesday, January 20, 2016

WOD

A) For time (choose one):
50 Pushups
-OR-
30 Handstand Pushups
*time cap = 4 min
**compare to 11/24/15
I did my 50 pushups in 3:59 on the 30 inch box. (Started with 24# for first round and a half, then I caved)
B) For time:
3-6-9-12 Deadlifts @ 225/155#
6-12-18-24 Calories Row
I forgot my time...was it just under 8 minutes or just over 10? I think just over 10?

Saturday, January 16, 2016

WOD

A) Bench Press 3×8
12 min to a heavy set of 8 reps
55-60-65(F) - last set I got 7 of the 8 at 65#
B) 4 rounds for time of:
10 Pullups
10 Plate OH Walking Lunge Steps @ 45/25#
10 Box Jump Overs @ 24/20″
Two blue and one red band for pullups / 10# plate for overhead walking lunges / 12 inch box for BJOs
7:00

Wednesday, January 13, 2016

WOD

A) Low Bar Back Squat 5’s
25 min to a 5RM
65-85-95-105-115

B) 10x10m Forward Sled Pull – Heavy

Not for time.
115 lbs

Tuesday, January 12, 2016

WOD

3 rounds of 40s work/20s rest:
40s Max GHD Situps
40s Max Power Cleans @ 115/75#
40s Max Row For Calories
40s Max Front Squats @ 115/75#
*rest 20s b/t exercises and rounds
45# on the bar and 123 reps.

Saturday, January 2, 2016

WOD

A) Strict Press 4×5
15 min to a heavy set of 5
45-50-55-60

B) 3 rounds for time of:

30 Air Squats
15 Strict Presses @ 75/55#
7:29 Presses at 35#