December 9, 2011

Evening class. 5:30pm most likely


Strength: Back squat week 4
55x5, 70x5, 80x5


WOD: Endurance: 3 rounds for time
- 200m run
- Rest 60 seconds
WOD: 10 min AMRAP
- 45 straight leg sit up
- 30 push ups
- 15 front squat

Weight/Specs: 70#, did it in backwards order (squat, push up, sit up)
Result: 2 0/0/8
Notes: Push ups. Yay. If I remember correct the rest wasn't too bad.

December 6, 2011

I got off track. Let's jump back on, shall we?

5:30am Class


Strength: Sumo wk 3
65#x5, 75x3, 80x? (either I didn't do or didn't write down... I assume I didn't do. I don't much like sumo)


WOD: 12 min AMRAP
- 5 burpees over bar
- 7 thruster
- 9 ju jitsu sit ups
- 11 double unders

Weight/specs: 50#, 25# dumbbell, singles
Result: 6 5/5/0/0
Notes: Boo singles.

December 3, 2011

9:30am Class


Strength: Thruster week 3
60x5, 70x3. Didn't do AMRAP b/c started WOD


WOD: Pick a b!tch!
"Nancy"
3 Rounds for time
- 400m Run
- 15 OHS

Weight: 60#
Result: 17:33
Notes: Only dropped the bar once on last round! Did 10# more than in April, but took 2:30 longer. Felt good. Hands/wrists numb for a while, but typical of overhead squats. Ran probably a bit slow but still hurting.

PS- ate too big of a breakfast this morning. Don't do that again, haha!

December 1, 2011

N-Raged Crossfit

6pm Class

WOD: 3 rounds for time, 1 min at each station, each rep counts as 1 (row=calories)
- Row
- Box jump
- Pull ups
- Banded push ups
- Jumping squats
- Rest

Specs: 4 on row, 20" box, NO BAND PULL UPS!!!, new standard push ups. I started on box jump..
Result: 260
Notes: Awesome. Felt good to do pull ups w/o band. Push ups tough. Box jumps too b/c calves still tight. Jumping squats burned ohh so good :)

November 29, 2011

5:30am Class

Strength: Back squat week 3
105x5, 120x3, 130x2. It's been awhile...

WOD: For time:
100 double under buy in
Then, 3 rounds for time:
- 10 deadlift
- 10 bar facing burpees

Weight/specs: 3x singles, 85# deadlift
Result: 11:03
Notes: Probably could have finished quicker if I didn't try to start with doubles! Wasted almost a minute :( Rest of it felt great, though! Even burpees :)

November 25, 2011

Ithaca! 11am WOD

"Fight Gone Bad"
3 rounds for time, 1 minute at each station:
- Row
- Wallball
- Sumo Deadlift High Pull
- Box Jumps
- Push Press
- Rest

Weight/Specs: 6 on row, 16# WB, 53# SDHP and push press, 20" box (step ups)
Result: 210
Notes: 215 with 5 @90% wallballs round 2... haha! Super tough :( Row could have been stronger but legs still recovering from marathon, as well as box jumps (couldn't jump, had to step up). Overall felt great to get back into the swing of things.

MARATHON! November 20, 2011

7am


Philly Marathon


That's right, baby! 26.2 miles of wonderfulness.

Finished about 4:45. Probably closer to 4:50. No clue what my splits were, wasn't paying attention :)

Ran with a random fellow crossfitter from North Carolina. Met up around mile 1 and finished it out with him, super awesome! Also, my sister met us around mile 22 and we ran it home together.

The ball of my right foot hurt, my achilies on my left leg, my right groin, and both hips were hurting (hips only a little). Left shoulder is a bit raw, but to be expected. Living on Advil :) Ate dates, a few orange slices, and had water and gatorade throughout race. Overall feel pretty good!

I officially completed my goal for 2011 and I feel damn good about it. Check this one off the bucket list!