Rotating Header Image


November 22, 2011

CrossFit WOD

Warmup (12 min) Coaches choice on mobility

Skill: Headstand to handstand (triangle teaching)

20 Min AMRAP
10 Box Jumps
15 Push ups
20 Overhead lunges (45/25)

Three words no crossfitter likes to hear: 20 minute AMRAP!  I didn’t think this would be too bad until round 2.  Shoulder fatigue had already set in from the headstand>handstands plus 5 hspu and 15 pushups.  I failed several reps on the 2nd set of hspu.  From there, I tried to pace myself on the pushups and subsequent hspu.

Score: 5 rounds + 5 hspu + 10 box jumps + 4 pushups

<previous   next>

November 16, 2011

CrossFit WOD

100m sprints 10 x 1

A1. K.B. band swings 3 x 15
A2. Pistols 3 x 8 each leg

AMRAP in 10 min.

5 Deadlift (185/135)
6 Burpee box jump
7 Goblet squat

Score: 7 rounds + 2 Deadlifts, Rx

<previous   next>

September 26, 2011

CrossFit WOD

Warm Up with Back Squats

5 reps at 40%
5 reps at 60%
5 rips at 70%

SWOD: Back Squat

1 set of 5 reps @ 75%
1 set of 3 reps @ 85%
1 set of 1 rep @ 95%

2 min: As many situps as possible (mark your PR sheets)


5 Box Jumps
5 SDLHP with KB or BB (55 or higher/ 40 or lower)
5 Clapping Pushups

SWOD: 90% of 1 rep max (190) = 171 > 175.  I lifted: 5 x 130, 3 x 150, 7 x 165

Max Situps in 2 minutes: 68

WOD Score: 9 rounds + 4 box jumps (24″ box, 55# KB)

<previous   next>

September 15, 2011 – 5M

Marathon Training

5 Mile Run

My intentions were to run negative splits, but ended up with a tempo run, instead.  Guess that’s what happens when the last two miles are mostly uphill.  Should’ve planned my route a little better.  Plus it was still quite warm out.

Mile 1: 10:10
Mile 2: 9:46
Mile 3: 9:23
Mile 4: 9:37
Mile 5: 9:48
Average pace: 9:45 min/mile

CrossFit WOD

SWOD:  Power Cleans
2 x 5 Tall Power Cleans
2 x 5 Hang Power Cleans
1 x 5 Power Cleans

1 x 25 BW Squat jumps

WOD: AMRAP, 15mins

7 Front Squats (95/65)
(Jog outside)
7 Broad Jump
(Jog inside)
7 Knees-to-elbows

The SWOD was mainly practicing form.

Score: 8 rounds plus 6 broad jumps

<previous   next>

September 03, 2011

CrossFit WOD

15 Minute AMRAP, teams of 4

400m Run
Max Burpees
Max Box Jumps

This WOD was the free 1st Saturday Boot Camp at CrossFit Quest in Humble. It was a fun one! Basically, teammate 1 takes off running while teammate 2 rests, teammate 3 does burpees and teammate 4 does box jumps. When teammate 1 gets back from running 400m, he rests, teammate 2 does burpees, teammate 3 does box jumps and teammate 4 runs. This rotation continues until 15 minutes are up. Score is the total number of box jumps and burpees completed for the entire team.  Our team scored in the mid-400s.  Not first, not last, lots of fun!

<previous   next>

August 29, 2011

CrossFit WOD

Max Effort: Snatch 5×5

‘Nicole’ – 20 minute AMRAP

400m Run
Max Pullups

Snatch: 32.5-42.5-52.5-62.5-67.5  I mainly worked on my form and didn’t go very heavy.  This is a lift I struggle with…dropping down under the bar.

‘Nicole’ is not as mean as I thought she would be, but I used the pullup rig outside, which is just the right size for my little girl hands.  Had I used the ‘new’ rig inside, she would have been a lot meaner.  I was able to string together 12 pullups, which is a new PR for me, on the first two rounds, 10 on the 3rd and 4th round, then 9.  Time was called as I came in from my 6th 400m run.

Score: 53 pullups (+ 1.5 miles)

<previous   next>


August 16, 2011

CrossFit WOD

15 minute AMRAP

200m Run
20 Wallballs (20/14)

I’m playing around with my morning routine (food/supplements) and today did not turn out quite like I had hoped.  I just didn’t have any get-up-n-go this morning.  I was able to hold a pretty steady pace, but…I feel like I could have gone faster.

Score: 6 complete rounds

<previous   next>

August 11, 2011

CrossFit WOD

Max Effort: Press 5×1

100 Double Unders for time (5 minute limit)

5 minute AMRAP

5 Ring Dips
8 Box Jumps (24/20)

I wasn’t sure I was going to workout today, but after seeing 3 WODs in 1 day, who could resist?  I surprised myself with a 10# PR on press.  I was able to push through and get 90 pounds up over my head.  I attempted 95#s, but let’s just stick with being happy about 90#s.

WOD #2: 100 DUs.  The bad thing about double unders is your are either on or off.  I got lucky today.  I finished in 1:19, which just happened to be a few seconds faster than Jeff, but who’s keeping track :-P

WOD #3: AMRAP.  I hate ring dips…but I’m getting better at them.  And Brannon upped the Box Jumps from 24/20 to 30/24.  I modified the ring dips with the tops of my toes on the ground during the actual dip, my feet came off the ground when locking out my arms.  I got 6 rounds.

Tomorrow is definitely a day off since we’ll be heading to Dallas for LifeAsRX.  Excited and nervous…all at the same time.

<previous   next>

August 08, 2011

CrossFit WOD

10 minute AMRAP

3 Deadlifts (275/185)
6 Lateral Burpees (over the bar)

No room for over-achieving today.  This was a tough one coming off of two days rest.  185 pounds is more than 90% of my max deadlift.  Wow, can’t wait to see what my max deadlift is now, since I was able to do 3 unbroken on several rounds.  It didn’t help that everyone was telling me that I was setting the bar for their WOD in the next go-round (large class, not enough bars), either.  I had to push, couldn’t take it easy with that kind of pressure…so I put the best female Rx score on the board…for all of 10 minutes.  Staci beat me by 4 reps and Bad Ash, well, she kicked everybody’s butt with 15+ rounds.

Time: 11 rounds + 3 DL + 3 burpees Rx

<previous   next>

August 02, 2011

CrossFit WOD

15 Minute AMRAP

25 Box Jumps (24/20)
20 Kettlebell Swings (53/35)
15 Toes to Bar
10 Burpees

No over-achieving necessary today.  This one was rough enough on it’s own.  I bounded the box jumps…so much easier than before!  Kept a steady pace and got them done pretty quick.  Kettlebell swings were good, but to have to do 15 toes to bar immediately after the KBS destroyed my grip.  By the 3rd round, I was only able to do 2 T2B at a time.  I managed 10 burpees and 5 box jumps in the last 20 or so seconds to get through round 3 and as far into round 4 as I could get.

Time: 3 rounds + 5 box jumps, Rx

<previous   next>