My CrossFit Journal (week 11)

It may be easier for me to find videos of the workouts. What do you prefer, photos or videos?

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Week 11 Day 1.

21-15-9
Overhead Squats (35lbs)
Burpees

That means 21 overhead squats, 21 burpees, 15 overhead squats, 15 burpees, and so on. I ended up not being able to lift the 35lb bar at first, overhead as I was wobbly. I practiced a bunch of times with the 15lb bar until the trainer said go back to the 35lb bar. It was doable! I finished my WOD (workout of the day) in 9:50! The OH squats killed your wrists though.

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Week 11 Day 2.

5 Rounds
5 Over Bar Burpees
5 Clean and Squat
5 Ring Dip
5 Thrusters
5 Dive Bomber Push ups

By the third round I thought the workout would never end. I ended up doing 50lbs for the Clean & Squat, and Thrusters. It was more than enough weight (for now)! Gotta say dive bombers are harder than they look. I face planted the first time, even while my trainer was holding my hips and shoulders up to help me, lol.

I got the Thrusters move, and the PushPress move mixed up. I have it all figured out now with this little mind-trick. You thrust your hips, lol… so you go down into a full squat and thrust your way up. PushPress is just a little dip then you power your weight up. Ah, good to know.

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Week 11 Day 3.

21-15-9
Box Jumps (20″)
Power Snatch (35lbs)
C2B (Chest To Bar) pullups

Box Jumps:

Power snatch:

Chest to Bar pull ups my favorite:

I did alright in this workout, it immediately worked up a sweat. At the start of the second round of box jumps I almost fell on my face. I raced over from the pull ups to do the jumps. Take your time foo’!!

Every time I’m driving home after CrossFit, I feel like going out and running a marathon. Okay, never really that far.

But I felt like running today and I decided to go. I ended up doing a 1.7k out and back, so a total of 3.4km’s, which took me 22 minutes (pace of  10:24, very slow for me but again it’s one of my first runs since last October when I “quit” lol)

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I really disliked this week since I didn’t have much time for anything. I went to CrossFit on Tuesday, Wednesday and today (BIRTHDAY!!!) Next week will be better.

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