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Team WOD

November 08, 2011

CrossFit WOD

Team of 4:

400m Run (each teammate runs 100m sprint)
200 Thrusters
200 Pull ups
400 m Run (each teammate runs 100m sprint)

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August 26, 2011

CrossFit WOD

3 Rounds, teams of 3, 2 people working at a time

75 Push Press (75/55)
50 Box Jumps (24/20)
25 Burpee Pullups

Due to an odd number in our class today, Gina and I teamed up and adjusted the numbers down to 50, 25, and 15 of each movement.  Would you believe that our favorite part of the WOD was the burpee pullups?  No, really.  They were actually quite fun.  As for the push press, I was able to knock out 10 reps pretty fast each time and I bounded the box jumps, which makes them so much easier.  I’m actually starting to look forward to Fight Gone Bad 6, I might actually make my PR goal!

Time: 13:33 Rx

Oh yeah…I took yesterday off.  My callouses were sore and my groin was bugging me so I didn’t want to aggravate them more with toes to bar and lots of squats.  Also, the dreaded marathon training starts on Saturday!  Can’t start that with overstressed muscles.  Wish me luck!

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August 19, 2011

CrossFit WOD

Teams of 2

3 rounds

30 Overhead Squats (95/65)
20 Clapping Push Ups
10 Tire Flips
2 Rope Climbs

Now that all of our teachers have gone back to school, our 9:30 class has shrunk considerably.  For today’s team WOD, I was paired with a teenaged boy who has only been doing CrossFit for a few days…maybe a week.  I thought it was kind of funny that when I asked him if he could do a 65# OHS, he said ‘I think so.’  I grabbed a 45# bar just in case.  The WOD started and I grabbed the 67.5# bar I had set up, snatched it up over my head and started doing OHS.  He never touched it.  He used and struggled with the 45 pound bar.  Never in my life did I ever think that I would be able to outperform a seemingly fit teenager.  Now I know that with proper coaching, and form, he will soon be outperforming me.  But, today…I outperformed him and I feel really good about that!

Our time was around the 15 minute mark.

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August 05, 2011

CrossFit WOD

Max Effort: Back Squat 5×3

Team WOD

3 rounds for time

25m Weighted Lunges (25/10)
25 Pull Ups
25 Ring Push Ups
50 Sit Ups

ME: Last Thursday, I was able to 5-rep 155 pounds.  My goal today was to 3-rep 165-170#s.  I was able to 3-rep 170 pounds, which is 95% of my previous back squat max, so next week, I should have a new PR, woot!

Today’s WOD was a team WOD.  I teamed up with the amazing Staci Thomison and we rocked it!  I even managed 10 unbroken kipping pullups, that would be a new PR for me!  I also did the ring pushups as Rx, feet on a box, so I couldn’t rest at the bottom.

Time: 12:40 Rx

To top off my awesome day, I got my measurements done for the end of my Advocare 24-Day Challenge.  I wasn’t very optimistic because the scale never really moved.  However, I got my lean body mass back up to where it needs to be, and my %body fat down another 1.5%.  Net weight loss was less than a pound, but it is obvious that I lost fat and gained muscle!  I’m a happy girl!

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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 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!

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July 15, 2011

CrossFit WOD

Partner WOD, 3 rounds

25 Pullups
50 Squats
75 Situps
100 Double unders

I partnered with Sandra and our time was 16:33 Rx.

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