Posts tagged crossfit

Strength:

Partial Deadlifts (rack pulls) 4x6 @ 103#, 123#, 143#, 163#

I knew those old step arobic steps would come in handy one day, haha:

I put them under my feet when I bench at home, too. At the gym, I use 45# bumper plates.

WOD:

20 minute AMRAP

• 10 - 125# deadlift
• 10 toes to bar (subbed v-ups)
• 10 burpees
• 20 DUs (subbed 60 singles)

7 rounds.

Also, my body is super tired from 3 days solid of trampolining! Can’t get out to run because Dan has been in Puerto Rico for a few days. Must be nice, huh? :-D His brother took him for his b-day. Max and I have been having slumber parties and trampoline time.

Strength:

5x2 Front Squats @ 95#, 115#, 135#, 148# (5# PR)

It is super weird to me to do weights and only do one movement. I come from a past that did “lower body day” and “upper body day” — doing like 6 exercises for several sets. And I was nowhere near as in shape as I am now!

I’m so short that I can front squat off of a bench rack like this one (just with the arms raised up a bit higher). We got a lot of laughs out of that today:

Max Height Box Jumps - LOL nope. I did the 24” a few times and that was super scary. It’s all in my head. Need Max to come give me that pep talk.

WOD:

For time:
95/65 pound Thruster, 45 reps
45 Pull-ups

Rx at 8:30. I did NOT want to put that bar down during the thrusters, but I did. It was all in my head, damnit! Oh well. Gotta work on that mental tenacity — it takes practice! I learned to not quit a lot during marathon training, but that was just slow jogging. Now I have to learn how to keep going while pushing my physical limits.

Strength:

4x8 Shoulder Press @ 65#, 75#, 85#, 90# (Fail at rep 5)

Apparently, this is a pretty good press for a 130# chick. So, yay me!

4x8 Barbell Row @ 53#, 63#, 73#, 83#

WOD:

Five rounds for time of:

• Row 500 meters
• 135/95 pound Bench press, 15 reps.

24:30 Rx. 

Wowza. Between the humidity and the rower and being hungry, this made me pretty dizzy. I took my time between each round. Walked slow and got some water. Can feel my shoulder impingement wanting to come back after this WOD, so I’ll be sure and stretch my pecs a lot for the next couple of days.

First 3 rounds I got 15 in each set, but the last 2 rounds were split up into 2 sets each.

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I need to stop messing around on rest days. Yesterday at home I did:

• chin-ups 5x3
• push-ups 20, 25, 15, 15, 25
• bench 5x3 @ 115

Needless to say, I can’t touch the top of my head right now. Every time I bench at home, we end up with it the next day. Think I need to just use my home gym for WOD days where I can’t get to the gym.

Suns out guns out boob sweat, and it’s Thursday!

Strength:

5x5 Overhead Squats: 53#, 63#, 73#, 83#, 93# (10# PR)

10-10-10-10-10 Band Pull Aparts

WOD:

“Amanda”

9-7-5 reps each of:

• Muscle Ups (Scaled to: Bar Muscle Ups or 27-21-15 ring dips)
• Squat Snatch (135/95) — scaled to 53#

Did the ring dips and 53#. Once AGAIN, I get warmed up on snatch and I’m fine. Could have done more weight. This WOD has such low reps, that you barely get into them. I forgot to check my time, but it doesn’t matter since not Rx. I think it was 11:something.

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It’s super humid out today and the gym was pretty toasty. I told the owner he should sell groupons this summer for “Hot CrossFit” like “Hot Yoga.” We could sell hot cross buns from the bakery next door and on the picture he could put a picture of some buns in booty shorts. I think he’d make a dollar or two.

Strength:

4x2 Hang Squat Cleans @ 83#, 93#, 103#, 113# (20# PR!)

4x2 Split Jerks @ 83#, 103#, 123#, 133# (20# PR!)

Woohoo!!

WOD:

• 30-Clean & Jerks (115/75)
• 30-Pullups
• 30-Burpees

9:24 rx

I think this is now my 2nd or 3rd WOD with no bands on the pull-ups! Yes, they are those silly CF kipping pull-ups, but still. I think they help a bit making the strict ones a bit better — and I can do a few of those in a row now! Woo!

Weird to have a couple of ladies at the gym saying they are watching what I’m at and that I’m their goal?!! When did I leave the bottom rung?! Because I tend to idolize powerlifters and what big dudes can lift, I always feel like I’m using pink dumbbells compared to them.

Strength:

Remember when 203# was my 2RM PR last Wednesday?

 4x4: 143#, 163#, 183#, 203#

BAM!

WOD:

“Diane” : 21-15-9 reps of:

• 225/155# deadlift
• handstand pushups

14:29 rx

In my head I was all, “WOOOHOOO!!! I’m gonna kill this in like 5 minutes!!!” But after the heavy deadlifts, my body was kind of like, “LOL nope.” So it took me a bit of time.

Strength:

Squat 4x10 @ 75% of 1RM = 125#

WOD:

5x:

• 50’ walking lunges w/25# overhead
• 25 hand release push-ups

11:30 and I can’t touch the top of my head right now because my arms are so swole.

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So guess what is going into the shopping center that is about 3 of those lunges away from my back door? A freaking JIMMY JOHN’S, who happen to make their bread out of crystal meth and heroin. I might as well write you all a check for my $10 in the 4n4 diet bet.

Speaking of writing you a check! Don’t forget to check out the Operation Wildfire challenge — grab a buddy and get moving for a chance to win up to $125 in prizes including a Kindle Fire (or Amazon bucks) and Hurt Locker apparel!

Strength:

5x2 Shoulder Press: 63#, 73#, 83#, 93#, 98#(Fail) — I got 98# a couple of weeks ago, but didn’t have it today.

5x2 Weighted Dead Hang Pullups: Scaled to bodyweight. But did them! No bands!

WOD:

3x:

• 8-Muscle Ups (scaled to 8 CTB Pullups & 8 Ring Dips) used 1/2” band for both
• 16-Box Jumps (24/20″)
• 32-KB Swings (70/53) scaled to 35#

15:03.  Soooo close on getting rid of the band for dips. After the WOD, another lady showed me how to do switch grip for chest to bar pull-ups, and I might be able to get them that way in the future! Didn’t know you could do that. CrossFit, go home. You’re drunk.

Then: Tabata flutter kicks and leg holds (whatever that is called — lay on your back and just hold your legs up in the air at about 20 degrees). SO HARD.

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From my gym’s website re: the Open and one of our trainers:

The CrossFit Open is completed and Team CrossFit The Ville is heading to Regionals!  With their 1st place finish on Open WOD 13.5 they secured 14th place overall!  Also, Lindy Wall finished 9th overall in the women’s division!  Congrats team on being the best CrossFitters in Louisville!

Strength:

1 Squat Snatch to 3 Overhead Squats x 5 sets: 33#, 43#, 53#, 53#, 63#(F)

Once again, I need to remind myself to show up 20 minutes early on snatch days and do a good 10-15 minute warm-up with 53#. Once I get warmed up (which happened during the last round on the WOD today), they are easy and I know I could throw a lot more weight on there. Until then, I tend to muscle them up with my arms instead of using my hips. Next time, next time.

WOD:

50 Wall Ball Buy in,

3 rounds of:

• 15 Power Snatch (115/75) — scaled to 53#
• 15 Burpees
• 30 Double Unders

50 Wall Ball Cash out. 

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20:37, holy sweatballs. Seriously intense cardio. Saw a big white spot in front of me on the last set of burpees and thought I was going to pass out. Why don’t we have wall ball buy ins and cash outs every day? </sarcasm>