Rotating Header Image


October 18, 2011

CrossFit WOD

Filthy Fifties, for time

50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/30)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

Time: 27:57 Rx…filthy indeed!

<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 17, 2011

CrossFit WOD

Max Effort: Squat Clean 5×1


Sumo Deadlift High-Pull (95/65)
Box Jumps (30/24)

Last week, I 3-repped my previous squat clean max of 115 pounds.  I was excited as to what today may hold after my back squat PR on Monday.  I quickly worked my way up from 65-95-105-115 pounds.  I put on 5 more, knowing that would be my new PR.  120 pounds.  1st attempt…no problem.  It actually seemed easier than I expected it to.  OK, so how high can I go?  5 more pounds added.  125 pounds…got it!  I wasn’t as easy but if felt like I had more in me.  5 more pounds added.  130 pounds…not so much.  Howard said I got it up high enough, just didn’t drop under it.  So I tried a few more times.  Both Brannon and Howard said I had it, just had to commit to dropping under the bar.  Unfortunately, my brain got in the way and I started to get scared of dropping under that much weight.  Oh well…I remember when I had that problem with 115 pounds and I obviously got past it, so I’ll get past this one, just not today.  I am very happy with my 10 pound PR today!

As for the WOD, the numbers on the board were deceiving.  The average time was around 11 minutes, but Howard said it should be an 8 minute WOD.  Brannon put a 15 minute cap on it saying that everyone should finish in 10 minutes or less.   Fortunately, I was able to fix yesterday’s food/supplement issues and I was ready to go.  It didn’t sound like a lot of leg work, but after yesterdays wallballs and running and the squat cleans…my legs started revolting in the 15s.  I pushed through it as much as I could.  Howard hit it right on the head.

Time: 8:06 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>

July 23, 2011

CrossFit Boot Camp WOD

4 Rounds

4 Dead Lifts (Heavy)
8 Burpees
400m Run

So this WOD was pretty variable.  Basically you warmed up working dead lifts until you got to your 5 rep max.  Rob aimed for a prescribed weight of 185# for women, can’t remember the weight for men.  My 1 rep max is 200# so 185# was gonna be really heavy for a WOD.  I decided to run the WOD at 165#, until I saw Bonnie’s bar.  Crap, gotta go heavier.  I put on another 10#s.  I was able to do 5 reps at 175# unbroken and Tina walks over and says “you only have to do 4, you can go heavier.”  UGH!  That’s what happens when you push Tina to actually run in a WOD…she’s pushes back when it’s your turn.  I ran the WOD at 185# and did everything unbroken.  Time: 12:26 Rx.  Thank God for the Airrosti Foam Rolling clinic after boot camp.  Hopefully, I won’t be too sore tomorrow.

<previous   next>

July 22, 2011

CrossFit WOD

Partner WOD

10 Minute AMRAP

One partner completes as many Thrusters (95/65) as possible while the other partner sprints 50 meters.  At every minute, the partner that is running must stop and complete 5 Burpees.

Total Thrusters = Your team’s score

In a sick, twisted way, this WOD was really fun!  I partnered with Gina and we used a 52.5# bar for the Thrusters.  Our score was 113.  Gina didn’t think she could handle 65#s and only used the 52.5# bar for about half the WOD before moving down to a 30# bar.  I should have tried to go as Rx, as I was able to do 10-14 Thrusters each turn.  Oh yeah…burpees suck!

<previous   next>

July 21, 2011

CrossFit WOD


Front Squat (95/65)

I was an over-achiever again today.  I went with 75#s.  The squats weren’t that bad (75# is 50% of my max).  But couple them with burpees and my legs are gonna be mad at me tomorrow!

Time: 5:44 Rx+

<previous   next>