October 29, 2012

2pm at the farm!

WOD: "storm surge"
- 10 man makers (20lb)
- 20 box jump (bench height)
- 10 db snatch, r+l one (25lb)
- 20 back squat (85?)
- 10 dips (purple)
- 20 v-ups
- 10 hang squat clean (85?)

Weight: see above :)
Result: 10:37
Notes: not too shabby. Used regular plates, jumped on the weight bench, static dips... Nice little ll around! Surprised at my legs during db snatches..

October 27, 2012

10:30am at Redshed Crossfit

WOD: "Jani-Ro" Breast Cancer Fundraiser
10 min AMRAP
- 10 Wall balls
- 10 Burpees
- 10 KBS

Weight: 14lb, 35lb
Result: 5 10/10/3
Notes: Was shooting for 6... beat Ian by one!! ;) Broke up the wall balls and burpees a few times, which slowed me down. Just tried to keep a steady pace. KBS unbroken is def a key. Awesome WOD!

October 26, 2012

5pm at home!

Run: about 40 minutes, about 4 miles. I didn't wear a watch... ran the Union Transportation Trail; awesome!

October 25, 2012

5pm at 908

WOD 1: 5 min AMRAP
- 10 Wall Ball
- 10 Burpees
- 10 KBS

Weight: 14lb, 35lb
Result: 2 10/10/2
Notes: Woooff wiped. Just couldn't into it at first. I definitely need to be really warm to do burpees.

WOD 2: Brazen's RYU Challenge
5 min AMRAP Ladder
- Clean
- Pull up
1-1-2-2-3-3...etc

Weight: 105lb
Result: 6 2/0
Notes: First 3 cleans ugly. Wasn't getting my elbows up fast enough. Should do more squat clean, but I don't really do them that well (aka need to practice).

October 23, 2012

5pm at FiveStar :)

Strength: Clean and jerk
resting 60 sec 1x2@60%, 1x2@70, 1x2@80, 1x1@85, 1x1@90, 3x1@75 every 30 sec
75, 85, 95, 105, 110, 90
Supposed to be full clean. Didn't read that part :(

WOD: 12 min AMRAP
- 200m run
- 12 DL
- 10 Push press
- 8 pull ups

Weight: 75lb
Result: 4 200/12/0/0
Notes: BAM. Loved this. Worked super hard to get through it. Trying to keep up with Dan, but I fell off the pull ups. Didn't break up any of the lifts. Cheyeaaa.

October 22, 2012

6pm at NRaged

WOD: 5RFT
- 400m
- 9 DL
- 9 HSPU

Weight/Specs: 115#, tripid
Result: 13:58
Notes: Meh. Took me well longer than I'd like. Did DL unbroken. HSPU tripod. Need to work on them STAT. However my shoulder is killing me and that made it uber difficult.

October 21, 2012

10:30am open gym at NRaged

Strength: Strict press 1RM
65x5, 75x3, 85x2, 90x1, 95xF

WOD: 5 RFT
- 15 burpees
- 12 wall ball
- 9 toes through rings

Specs: 15lb @ 10'
Result: 13:20
Notes: Broke up burpees and wall balls WAY more than I should have. Didn't break up toes through rings at all :) Got blood on my kicks. Sawweeett. Should have this under 10min. Womp..

October 19, 2012

5pm at NRaged

Strength: Front squat
75x5, 105x3, 125x3, 145x3
Last set was tough. Got up on my toes :(

WOD: "Blow my candle"
21-15-9
- Deadlift
- Bar push ups

Weight: 115lb
Result: 3:31
Notes: Push ups. Eff you push ups. Otherwise I killed it. Broke up DL on second second (10-5), rest were unbroken. Push ups I was able to push through most, but they slowed me up. Fought to beat Ian. Almost...

October 18, 2012

5:30 at 914

Skill/Strength: Snatch, 3 position
5x3, working up in weight
55, 65, 75
Did one at 85!! I think that's a PR :)

WOD: Every 2 minutes for 12 minutes, 3 touch and go snatch

Weight: 65lb
Result: Done :) No failed reps!
Notes: Wow, great coaching! I definitely need to work on the slow pull, getting knees out of the way, bringing my chest up, and keeping contact with my thighs. And not landing so wide.

October 17, 2012

5:30 at CFLI

Skill: max height box jump- 38". Failed 2x at 39"

WOD: descending partner WOD
A) 3 burpees, 5 box jumps
B) isometric squat
**every third round, 20 air squats

6min AMRAP
2min rest
4min AMRAP
2min rest
2min AMRAP

Specs: 20"
Result: 20 total
Notes: woahhhh leg killer!!

October 15, 2012

6:45pm at NRaged

WOD: 3 rounds for time
- 10 OHS
- 10 Thrusters
- 10 Lunge with bar in back rack

Weight: 65lb
Result: 8:30
Notes: thrusters uber slow. OHS felt good though! Lunges were a biotch.

Keep my ass low in the pull for the snatch. Hugeeee difference.

October 14, 2012

2:30pm

Run: 3 miles, 26:30

WOD: Annie
50-40-30-20-10
- Double unders
- Sit ups

Result: 13:00
Notes: Woop woop for getting doubles better! Really need to work on keeping my arms down, flicking my wrists, and relaxing my shoulders. I get caught up on the last 7-10 of a set.

October 13, 2012

10:15am open gym at Koa

WOD: "Team Awesome" For time:
- 400m row
- Farmer carry to little scoops (about 100m)
- 20 front squats
- 25 pump sit up
- Reverse lunge up and back gym (about 50m)
- 25 pump sit ups
- 20 front squats
- Farmer carry
- 400m row

Weight: 35lb, 75lb
Result: 10:10
Notes: Never got real exhausted, but worked a little of everything. Good combo of metabolic pathways (haha I sound like a crossfit nerd :)

October 11, 2012

5pm open gym at 908

WOD: For time:
21-15-9
- KBS
- Ring dip
2 min rest
21-15-9
- Box jumps
- Ring row

Weight/Specs: 35lb, purple, 24", elevated for about 1/4 of the rows...
Result: 13:50?
Notes: Upper body cooked. Ring dips were ugly, had to double up the band for the last few of the second and third rounds. Ring rows were even uglier.

BUT I LEARNED HOW TO DOUBLE UNDER!!! WOOOOPPP WOOOOP!!!

October 10, 2012

5pm at CrossFit Kryptonite

Strength: 2 position clean, 5 reps at 85%
I did a bit extra... Oops lol. 3 at 60, 5 at 80, 6 at 90.

WOD: For rounds: 5x3min AMRAPS, 1 min rest between rounds
-3 power cleans
-6 push ups
-9 air squats

Weight: 95lb
Result: 18 3/0/0
Notes: first round best, close follow by fifth, then fourth, second and third tied. Woah bruises. What happened to catching on delts?!? Push ups actually good. Legs got hit on the air quats by end of round.

October 9, 2012

5pm at FiveStar :)

WOD: Hopper challenge WOD 2: 3 rft
- 10 alt leg pistols
- 10 C2B pull ups
- 10 OHS
- 10 burpees

Weight: 75lb
Result: 9:48
Notes: did good at not breaking up all but pull ups cept the last round OHS, fell back on 5th one. Then had to c&j instead of snatch. Overall good :) still need to work on kip!!!

October 7, 2012

3pm IN MY GARAGE :)

WOD: 5 rounds for time:
- 21 Russian twists
- 15 deadlifts
- 9 back squats

Weight: 15lb, 95lb
Result: 13:50
Notes: really focused on form, took a little longer on the lifts. Wore my new oly shoes- AWESOME! Excited to do my first garage WOD :)

October 6, 2012

9am at 908

WOD: Team! For time:
One person runs, other 3 work. Chipper style, only one working at a time
- 2400m sandbag carry
- 240 push ups
- 240 db hang clean thrusters
- 240 ring rows

Weight: 35lb bag, 20lb db
Result: 33:05
Notes: Bridget, Erin, and Katie (and me!). Great team! Each of us ran 600m. Push ups were the worst for me :-P db hang clean thrusters were awesome. A little too much down time once we all finished running... but great team building :)

October 5, 2012

5:15 at Koa!! (quickly becoming a home away from home...) 

Strength: every 30 seconds for 7 minutes, 1 hang squat clean and 1 push press at 70%
(85lb). Felt great. Actually prob a little light for me. But whatever, I wanted form more.

WOD: 4 rounds for time
- 25 hr push ups
- 25 kbs

Weight: 35lb
Result: 12:42
Notes: ugh push ups! Okay overall ;) kbs were kinda ugly and Grady called me out. Need to squeeeeeezzzzeee the handle. Grip strength baby.

October 3, 2012

5:30 at CrossFit 914

WOD: For time:
- 40 ball slams
- 8 squat clean thrusters
- 40 pull ups
- 6 sct
- 40 burpees
- 4 sct
- 40 doubles
- 2 sct

Weight: 30lb, 95lb
Result: 19:34
Notes: Ugly thrusters. I was way in my toes almost the whole night. Ugh. Burpees were the worst part of the workout. GO SLOW AND STEADY! I went super fast for the first set and it wore me out. But I did doubles pretty good. Yayy.

September 30, 2012

2pm at Lake Galena

6 mile loop in roughly an hour. Yayyyy :)

LEGS SORE!

September 29, 2012

OMG I can't believe I haven't updated this yet! Lol.

THROWDOWN DAY 3!!! At CrossFit ACT

WOD 1: For time:

- Bear crawl (Bridget)

- 50 Thrusters at 85lb (Denis)

- 75 bar facing burpees (Chris)

- 100 double unders (Me)

Result: 19:??. 

Notes: Everyone did fabulous but me. Womp womp. Took me 8 min to do the 100 doubles. Horrible. I should have done the burpees like originally planned. Oh well.

WOD 2: For weight: 7 min GTO

- each team member has 3 lifts, last member has 4. Must go in order

Result: Good question, ha! I did 105x2 (F one.)

Notes: Everyone (but me) did great. I was too far in my heels for the one lift and I blew it.

WOD 3: For time:

- 20x4x5 push ups

- 75 ACT Starfish with a 10lb and 25lb plate

- 25 wrestler spins per person- right, all members, left, all members

- 25x4x2 jumping air squats

Result: 74 jumping squats

Notes: spins make you mad dizzy! Fun though. I actually kinda liked this one. Push ups took the longest. By far.