2-2-2-2-2 – every 3 min
50 wallballs (20/14)
Power Clean (155/115)
Sled push Sprint – high/low (add 135/95)
down and back in green room
rest 1 min between rounds
Lots of bad storms these last two days. Ready to get back in the gym tonight. Apparently Wil Fleming, one of Jake’s friends is going to start going Lifting Performance. Pretty cool!
5 x 5 – Every 3 min
Fight Gone Bad
Sumo Deadlift HighPull (75/55)
Box Jump – 20″
Push Press (75/55)
Extra Credit: 5×5 High Ring Kips, 5×5 Toenail Drill
Strict Press = . More running, more stuff I don’t particularly like. Wish we were doing something fun today! I need it after all this car trouble and Monday blues.
Partner works outs are fun over the weekend. However, when it requires coordination – it’s not. Partner wallballs was the saddest sight to see this weekend when Emily and I attempted them. Just a couple of special looking girls trying to get fit! Haha. The overall work out wasn’t TOO bad. We were so close to doing real pull ups but after running and KB Swings, we figured it’d be just a little too much.
150 Partner Wallballs – 14lbs (1-Emily, 1-Kaala, etc.)
3 rounds of
21 KB Swings (35#)
12 Pull ups
Good to be back!!!
Just a reminder, there is NO kids class this week! Normal class schedule will resume April 7th!
Cleans!…Lots of them!!
Skill work and then working up to a heavy single for the day.
15.5 … I can say I RX it!!! I did 65# and totally rocked this workout. I didn’t finish under the 20 minutes I was aiming for but I did finish at 22:43 and I will take RXing a Crossfit Open workout. My arms and legs don’t like me to today though a lot of recovery is needed today! But I am so happy and so proud of this accomplishment.
27-21-15-9 reps for time of: Row (calories) Thrusters
Men use 95 lb. Women use 65 lb.
15.4 – gosh darn you! If the cleans weren’t so heavy, I could do the RX this workout. I have handstand push ups but not 125 cleans. I almost can get 105 up.. I haven’t seen the scaled version yet but I know it’s push press and cleans. Wish me luck.
Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb. Women clean 125 lb.
Dang! We dropped to 3rd place! But that’s okay. We’ll come back. These workouts are the worst! 3o seconds on – 30 seconds off. Worstttttttttt Wish me luck!
:30 on/ :30 off
Burpee box jump overs (24/20)
KB Swings (53/35)
Emily and I went in at 5:30am to complete this workout. We went to Chicago that Friday afternoon – Sunday and did not want to come back on Monday to perform this workout so, 5:30am it was! I felt like I did pretty good but got burnt out really bad on the jump ropes.
50 WB (10#)
200 Single Jump Ropes
We are in second!!! Woot Woot! However the MotherThrusters are only 1 point behind. Our team of all gals has really done some work! So proud of these ladies. Okay – so tonight’s work out “Tabata” and a 20 minute as many rounds as possible. Wish me luck!!!
Tabata: Hollow Rock
Complete as many rounds as possible in 20 mins of:
10 Burpee Box Jump Overs
2 Rope Climbs
20 Back Squats, 155/115 lbs
Another intense and long workout. I wasn’t able to eat lunch early but still able to eat so I hope this doesn’t affect my performance tonight or make me “meet pukie.” This is a lot of KB movements. Wish my luck!! They are trying to get us prepared for the Game workouts each Friday.
50 cal Row
30 KB Swings (53/35)
30 KB Push Press
20 KB Swings
20 KB Push Press
10 KB Swings
10 KB Push Press
So this WOD was a bit much! But I do love the long work outs that require a ton of stamina. Enjoyed this one
5 x 5
Alternate movement, resting 1 min b/w movements
20 Power cleans (135/95)
20 Front Squats
20 Shoulder to OH
This one will be a doozey. Unsure if you have to get through 2 rounds within 3 minutes or what the rules are with it but all I know is my OHS are NOT pretty. That overall “snatch / OHS” form is something I have been working on improving. Luckily, we just did a session of OHS – Snatch forms so I feel warmed up! Wish me luck!!!!
2 Rounds of: 10 OH Squats 10 CTB Pull Ups
2 Rounds of: 12 OH Squats 12 CTB Pull Ups
2 Rounds of: 14 OH Squats 14 CTB Pull Ups
Uh-Oh!!! Snatch work. My form on snatch, although it’s getting better is just bad. Haha. I have been working diligently on it but I know I am still not there yet. If I can get the form down, then I can push more weight. It’s progress and I’ll get there!
Last night I struggled. Not only did I not complete both workouts but I nearly passed out I’m not sure what happened… Maybe I didn’t eat enough or maybe I was just worn out? Regardless, this workout today is going to kick my bottom!!!! But at least I will feel better for my failures yesterday. In a sense “making up for it.” Wish me luck today!
After getting a PR Friday for Clean and Jerks, I am pretty motivated to get into it this week. I gave myself off Saturday to rest and recover since I had been going for 5 days in a row consecutively. I am going to get back at it again as I am going to be gone this up coming weekend on 3/13 for St. Patty’s day! Looking forward to this week. Wish me luck leading up to the next workout this Friday!
THE OPEN IS UPON US!!! Today is the first workout for the Crossfit Open 2015! I cannot wait. First and foremost our box is doing an 80’s theme to represent and everyone knows how much I love themes and dressing up and also, I am ABLE to do the workout. It’s rare I can say I am able to do a workout and RX that workout due to my limitations in strength being only a year into Crossfit and also being really small. I am beyond excited for tonight with my ladies – GLAMRAP to own this workout!!!!!!! 15.1 – 15.1a bring it onn!!!!
Last nights workout was great! A great workout in order to still have my rest day on Thursday, then go back Friday for the Crossfit Open 2015 workout! I cannot wait! They will announce the workout in about 8 hours! Eeeeeeeeeeeeek!!!!! So excited!
8 min AMRAP
7 Cleans (155/105)
5 Shoulder to Overhead
10 Wallballs (20/14)
Last nights workout was pretty good. Deadlifts got me a little bit. The bar I was using for the deadlifts and for the pull ups really shredded my hands. Only the rough bars were left so I was forced to use those. But overall, fun! Wish I was there tonight for the partner workout but I have a family dinner to attend and will be missing Crossfit on 2/24
12 min AMRAP
10 C2B Pull-ups
12 Box Jumps
Saturday and another partner workout! Lots of upper body strength in combination of lunges/leg work. I enjoyed this workout but I am really sore from it! Which isn’t a bad thing. Our gym is preparing us for the 2015 Open Workouts we might face.
Welcome back “Jackie.” We did this one back on November 24, 2014. My time was 16:16 so I am determined to beat that! Last year I had to scale it and unfortunately this year I will have to as well seeing as though I cannot do strict or butterfly pull ups quite yet. Wish me luck on beating my time!
The open is upon ussssssss! We are going to do Crossfit 2014 Open Workouts moving forward to prepare for the 2015 Open. Last night we did 14.4 and let me be honest, I didn’t think I’d get nearly as far as where I got! I managed to not only make it to the last Wallball but I also RXed it!!!!! So proud of myself
Looks like a lot of upper strength movements which I am hit or miss at being decent at. I am gradually growing stronger and able to do more weight / sustain more reps. This will be a challenege but looking forward to this upper body movements! Wish my luck!
5 x 10
Rest 1 min b/w movements, alternating movements
12 min AMRAP
20 DB Walking Lunges (40/20)
20 DB Deadlift
20 DB Push Jerk
The Crossfit Open is about to begin! We have the best and what will be, the most fun team! Emily Jones is our captain and I couldn’t be more proud to be on her team. During crossfit WODs and randoms, she is my inspiration and drive! I really don’t think I’d be where I am today if it wasn’t for her – inside of the box and outside of the box. Thankful for that friendship and sisterhood I never had! Last nights workout was INSANE… So many Front Squats and Burpeeessss!! But I made it and within the 30 minute cap!!!!
Teams have been chosen! You should be contacted by your Team Captain very soon!
We have just under 2 weeks until the Open and we are looking forward to another great year!
Bring your spirit and hard work!
50 Front Squats (115/75)
20 Burpee over Bar
40 Front Squats
20 Burpee over Bar
30 Front Squats
20 Burpee over Bar
20 Front Squats
20 Burpee over Bar
10 Front Squats
20 Burpee over Bar
Saturday workouts are always … “Different.” And I’ll just leave it at that! Although they seem challenging / long / hard / complicated / tiring / crazy / scary / etc. having partners to workout with – ones you absolutely have a blast with makes it that much better! I enjoyed this Saturday workout and it preps you for a great day ahead!
12 Burpee (Bar Facing)
9 Squat Clean
6 Chest-to-bar Pull-up
50 ft. Front Rack Lunge
5 Front Squat
I like workouts like this, but then again – I don’t. Because we use the same bar throughout the workout, I was unable to make my deadlifts heavy. But overall, I think after doing as many as we had to do and as worn out as you feel after, it was worth getting a lighter foot to start!
50 Deadlift (135/95)
30 Push Press (135/95)
10 Snatch (135/95)
This looks like an “easy” and fun workout! The only movement I struggle with are DU’s. I am okay a pistol squats and T2B, could use improvement in those as well but I can actually perform those, at least one! I just can’t get one DU down!!! Frustrating but that’s the nature of the beast. Wish me luck!!
It’s always brutal when you look at the board and BOOM – 2 workouts BUT I love it at the same time because it isn’t something I would do on my own so it always challenges me and makes me a better Crossfiter to be “forced” into doing something harder. I would say that I did a pretty decent job – I RXed the first portion of the workout and can only do 70# KB swings, so 18# away from RXing the second workout. I’ll take it!
This workout was fun but I still struggle with T2B. My hands feel like they’re constantly going to rip and I also struggle with staying unbroken as my body tends to swing and I can’t find that second T2B motion. Although it’s a struggle, it’s nice to have workouts that incorporate movements that require improvement.
5 x 5
Alternate movements, resting 1 min b/w movements
7 min AMRAP
10 Push Press (50/30)
Sunday’s are Open Gym. To do what you’d like, work on new-old-or challenging movements. Emily and I decided to put together our own 4 round WOD. This was my first Sunday Open Gym and I must say, I enjoyed it enough to do it again!
10 Deadlifts – 125#
10 Russian KB Swings 70#
50 Abmat Sit-Ups
I love CLEANS! Although I am not as strong as I’d like, this workout will be a fun movement and after being sick for the entire weekend, just getting back yesterday and having a “lighter workout” that turned out to be slightly brutal, I am ready! Even woke up earlier this morning, feeling refreshed and ready to take on the day!
Clean Pull 10 x 2
Muscle Clean 10 x 2
10 min EMOM
7 Power Cleans (135/95)
After coming down with the flu this entire weekend and then becoming dehydrated after, I was unable to attend a session at the Box yesterday. Thankfully, I am almost fully recovered and I went today! It was a lighter workout (thank youuuuuu Jesus…….) I did much better on Cindy than I thought. I also only scaled the pull ups.
20 min AMRAP
15 air squats
This is going to be a challenge! To keep 4 bar movements in one set without breaking in between… Talk about hard! I am not as talented with “movements” as it takes me a time to get the movements correct so today will be a challenge. I look forward to it … but I am worried! It has been a rough day at work today, so anything at the Box today is a blessing. Wish me luck!
I like today’s WOD. It seems very achievable for what I am capable of doing – which I love. Any time I can RX a workout, I get super excited to see my time when I can actually do the prescribed work outs. However the OH Squats weight is a little much so I won’t be RXing this one …. But should be a good, light day after all the hard WODs we’ve had lately. I also will be blonde during this workout – if the lady can get my hair right!!! I have had 2 terrible appointments so I am hoping this one gets the color I was asking for in the first place. With my luck on both!!
After what happened yesterday (near pass out/pukie status) I am hesitant to jump back into the Box today. But, I’m going to do it. Today’s workout will not be RXd as I am not able to do DUs. I look forward to the Back Squats and the upper body movements but not the DUs. Ugh…. Those jump ropes really get me all welted up. Wish me luck!
1. Pull-up/Dip Complex
2. Back Squat & Press
Rest 1 min b/w sets
3. For time:
50 DB Thrusters (50/30)
Reebok Crossfit Games Open 2015 is upon us! It feels like just yesterday I was watching the 2014 games. Times flyingggg by. Tonight’s work out looks nice however I unfortunately did not eat lunch I know …. shame on me. I can only imagine the aftermath on an empty stomach. I like Front Squats (to an extent) and the 10 minute EMOM of Wallballs and Heavy Russian KB Swings (one of my favorites!) Except I usually try for the 70# KB so we’ll see how “fun” it’ll be after. Wish me luck!!! Happy Monday!
So last night was pretty amazing. I accomplished two PRs! Not only did I Full Clean 100 lbs for 3 reps but I also got my first ever HSPU (Handstand Pushup)! It was one of my three 2015 goals. I had zero idea that I would achieve that in 21 days!!!! But it happened and I am proud and thankful for all of the coach James and my boyfriend Jake for guiding me! I also made it on our Boxes website the next day!!!!
Tonight, the workout looks pretty lengthy but will be great movements after all this bar work from earlier in the week. Looking forward to another great day at my favorite place … Crossfit317! Stay tuned for results to shortly after! Wish me luck!
This WOD doesn’t seem as bad. At least not as bad as Monday’s and yesterday’s WODs. Let me tell youuuuuu … I am feeling it today. Even after a nice helping of Biofreeze on my back. I am unsure of my max on today’s workout. We do not do a lot of clean’s or at least maxing out cleans so today will be interesting! Hopefully my body can hold out and make it happen! I’ll be back after the class with my results! Wish me luck!
Clean Pulls 10 x 2
Full Clean (TnG) 10 x 3
2000m Row for time
Oh boy …. Today’s WOD looks a little brutal. Front Squats and Push Presses aren’t my struggle, and neither is Rowing, KB Swings, or Slam Balls … But Wallballs. I don’t know what it is about them – if I am just so short it’s more difficult or if I just plain don’t like them. However, I have started to learn to love them and do them and suck it up! I’ll be back after the work out to let y’all know my time! Wish me luck!!!!!! ….
Front Squat/Push Press 5 sets of 10, Alternating movements with 1 min rest exactly b/w movements
Row 1K 3 rounds 30 KB Swings (53/35) 30 slam balls (50/35) 30 wallballs (20/14)