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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

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November 10, 2011

CrossFit WOD

Dynamic Warmup (10 min)

Max Bench Press (20 min) (Find your 1 rep max)

4 min rest

Max Push ups in 1 min

2 min Rest

3 rounds of: 25 min Cutoff Time (Timer count down)

Gravel Lunge
75 DU
1 Rope Climb
Gravel Lunge
75 Sit ups
1 Rope Climb

I did not hit a new PR on bench press.  I could not get 105#.  We were rushed and I didn’t really get to work my way up like I would prefer to.  We didn’t get to the max push-ups in one minute, either.

Gravel lunges were weighted, 25/45.  I was able to complete 3 rounds with 3:20 to spare (and my abs are still sore 4 days later).

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September 12, 2011

CrossFit WOD

SWOD: Back Squat, 90% of Max Effort
65% x 5 reps, 75% x 5 reps, 85% x 5+ reps (as many reps as possible at 85%)

WOD: 5 rounds for time
5 Russian Swings (heavy)
10 Push Ups
15 Double Unders

My max back squat is 190 pounds.  90% is 171 pounds.  65% of 171 is 112 pounds.  75% of 171 is 129 pounds.  85% of 171 is 146 pounds.  I did 5 x 115, 5 x 130 and 15 x 145.

I used the 53# kettle bell.  I used rocks from the gravel pit outside to help me keep track of my rounds.  When I was done, I had to triple check those rocks to make sure I finished all 5 rounds…every one else was still going.  I thought maybe I missed one or something.  Until I saw Bad Ash’s time on the board.  She had a faster time than me (but only by about 15 seconds :-) ), so I knew my time was legit.

Time: 3:48

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July 29, 2011

CrossFit WOD – Team WOD

4 rounds for time

400m Sandbag Run (200m per person)
50 Push Ups
75 Kettlebell Swings
100 Sit Ups

I ended up doing this WOD on my own due to an odd number of people in our class today.  Yes, I volunteered, I am an overachiever, remember?  There were only a certain number of sandbags as well, so I did the WOD backwards (with an imaginary teammate):  4 rounds of 50 Sit Ups, 35 KBS (35#), 25 Push Ups, and a 200m Sandbag run.  Not sure how much the sandbags weighed, someone mentioned one was 40#s, but who knows.  Think Army rucksack filled with sand and duct-taped closed.  You are not supposed to use the straps, back-pack style, you are supposed to throw it over your shoulder, Santa Claus style.  Different packs weighed different amounts.  I just grabbed what was available each round, so I really have no idea.  I think the KBS was the worst part, followed by the push ups…stupid female lack of upper body strength.  Sandbag run wasn’t bad, just awkward.  And, unfortunately, I got the dreaded sit up strawberry on my backside again.

There was a 45 minute cut-off for the teams.  I finished in 28:17.  I didn’t have to wait for my teammate to finish their part, but I also didn’t get to rest while my teammate worked, either.

I will NOT be working out tomorrow…or Sunday.  Starting this week off with Elizabeth really threw me off.  I’ve been sore and tired all week.  Mandatory rest weekend…now in effect!

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July 20, 2011

CrossFit WOD

3 rounds, for time

5 Push Press (95/65)
5 Sumo Dead Lift High-pull (95/65)
5 Push-ups (hand release)
5 Box jumps (30/24)
400m run

I want my push press to get stronger, so I upped the weight a bit on this one.  Went with 70# instead of 65#.  I also sprinted from the road to the dumpster on the 400m (probably about 200m, give or take) to try to get my speed up.  Finished first in my class, but I wasn’t the fastest female time on the board.

Time: 9:17 Rx+

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