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November 21, 2011

CrossFit WOD

Warmup (10 min) coaches choice on mobility exercises

SWOD Max Sumo Deadlift (10 min)

A.1. (3 min) 2 x12 Partner Hamstring mod Push offs
A.2. (3 min) 2×12 Weighted Squat jumps (medballs)

WOD (10 min max) (adv. sub 5)
Front Squats (95/65)
Pull ups

SWOD: 210# Sumo Deadlift (failed 220#, didn’t have time to try 215#)

WOD: I am very happy with a sub-6 ‘not quite’ Fran.

Time: 5:41 Rx

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November 07, 2011

CrossFit WOD

Sumo Deadlift 12 reps x 2 sets (50% of Deadlift max)

Max Box Jumps (10 min)


200 m Run
12 Deadlifts (185/115)
12 ring push ups
200 m Run
9 Deadlifts
9 ring push ups
200 m Run
6 Deadlifts
6 ring push ups
200 m run
3 Dead lifts
3 Ring push ups

SWOD: I used 115# for the Sumo Deadlifts, all unbroken.

WOD: I used 115# for the Deadlifts (hands still sore from ripping last week, otherwise I would have over-achieved).  I also ran to the street instead of the red line, so it was a little farther than 200m (approx. 230m, I think).

Time: 8:27 Rx (or something like that)

Max Box Jump: 3 inch PR!  32 inches.

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October 31, 2011

CrossFit WOD:


Max Deadlift (1 rep max)

WOD, 4 Rounds

10 SDLHP 95/65
10 Broad Jumps
10 Medball situps

SWOD: My deadlift max is 225.  I matched that today…couldn’t get 230 off the ground.

WOD: 65# SDLHP, 20# Medball

Time: 7:22 (I think)

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August 01, 2011

CrossFit WOD

Max Effort: Squat Clean 5×5

5 Rounds for time

5 Power Cleans (95/65)
5 Burpee Box Jumps (24/20)

After watching the 2011 Reebok CrossFit Games all weekend, I was itching to get back in the box and do some work today.  If a 40 year old mother of two can be the 7th fittest woman in the world, there is hope for me, yet.  There are no words to describe how amazing those athletes are.  I am in total awe of what they were able to accomplish this weekend.

My max squat clean is 115 pounds, so my goal was to get 5 reps at 95 pounds.  I got 5 reps at 105!  Looks like I’ll get a new PR soon!

For the WOD, I had to over-achieve today.  If there is any hope of me ever being able to compete at an elite level, I need to work that much harder each chance I get.  I used 75 pounds and a 24-inch box.

Time: 4:10 Rx+

I also tried my hand at bounding.  The athletes at the games used this technique for box jumps.  Basically, you do it backwards.  Jump up.  Then jump down and use the rebound to get you back to the top and rest on the box, not on the ground.  I was able to bound on the 20″ box pretty easily.  This will help out tremendously at FGB in September.  Oh, and I got 1 butterfly pullup.  Couldn’t string two together, but I gotta start somewhere, right?

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July 19, 2011

CrossFit WOD

Max Effort 5×1 Overhead Squat

10 minute AMRAP

10 Knees to Elbows
20 Sledgehammers
*lunging between stations

I finally remembered to tape my wrists and I was able to up my OHS max from 107.5#s to 112.5#s.  Thanks to Sandra and Jennifer for letting me lift with them.  I think we all got new PRs today :-)

As for the WOD, I got 5 full rounds + 10 KTE and was lunging towards the sledgehammers when time was called.  Today was a fun day at CrossFit Texas!

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