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My CrossFit Journal (week 21)

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Week 21 Day 1.

Death by snatch (lol) description below.

The warmup wasn’t too bad, but it was a ton of ab work.

Warmup 2 rounds
5 pass thru (pushup on peralits then tricep dips – count as one)
15 sit ups
10 toes to bar
15 v snap

Mind you, I use 40lbs. I decided to post a video for this one because sometimes I’m just too lazy to find the appropriate image and crop, etc. So there we go, press play to see what the snatch is. lol. Funny word.

Death by snatch is you see how many rounds you can do, so in minute 1 you do 1 snatch, in minute 2 you do 2 snatches… and you keep going until failure. I ended up doing 10 full, and  on my 11th minute I only got 6 in. Still pretty crazy. I used 40lbs.

 

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Week 21 Day 2.

For time:
21 Supine Pull-ups
21 Handstand Push-ups
18 Supine Pull-ups
18 Handstand Push-ups
15 Supine Pull-ups
15 Handstand Push-ups
12 Supine Pull-ups
12 Handstand Push-ups
9 Supine Pull-ups
9 Handstand Push-ups
6 Supine Pull-ups
6 Handstand Push-ups
3 Supine Pull-ups
3 Handstand Push-ups
WHOA. When I saw this workout posted on our local CrossFit’s website, I died inside a little. But I was SO excited to start this. I love “for time” wod’s and I love both the handstands and supines. However, I still cannot do handstand pushups… because those are ridiculously difficult. But I flipping did them – I did handstand pushups! Even if it was a few centimeters, I am working my way up to getting stronger and

Warmup wasn’t too bad.

1 lap (200 meter run)
10 leg swings
5 wall squats
10 lunges with rotation

THEN

2 rounds
5 broad jump (basically a long jump)
20 flutters (rest  your lower back on the ground with your shoulders off, and legs off the ground and straight. Flutter your legs like you’re in a pool. Difficult for the abs!)
15 kb swings (I used 12lbs)
10kb thrusters (I used 12lbs)
10 burpees

Ended up finishing 9 rounds…got to 9. The handstand pushups weren’t done to the ground (as in my head touching the ground), I piled up three ab mats, so like 8-10 inches off the ground and did them that way. Yay!

 

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Week 21 Day 3.

Deadlift
3-3-3-3-3

I ended up beating my max at deadlifts. I ended up lifting 150lbs!!! The warmup was sick. It was definitely unique though. Here we go:

5 rounds
20 lateral jumps
Sprint to end
* 10 burpees
Bear crawl back

20 lateral jumps
Sprint to end
* 10 burpees
Bear crawl back

20 lateral jumps
Sprint to end
* 20 pistols
Bear crawl back

20 lateral jumps
Sprint to end
* 20 lateral pushup (side to side)
Bear crawl back

20 lateral jumps
Sprint to end
* 20 Spidermans (thighs to tricep almost like a mountain climber but more annoying/hard)
Bear crawl back

20 lateral jumps
Sprint to end
* 10 burpees
Bear crawl back

 

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My CrossFit Journal (week 20)

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I wasn’t on the computer the entire weekend, so I forgot to post the CrossFit journal. First off — I wanted to congratulate myself (hah!) Twenty weeks in and still going STRONG. Arrr!! No need to take out any term life insurance for me. I’m grand sure.

I freaking love it. I think I like it so much because it’s constantly changing, it’s never the same workout every day, or even every week for that matter! You could go weeks or even months without doing the same workout but once you do it again you’re a bit stronger than the last. It’s really awesome.

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Week 20 Day 1.

Back Squat
5-5-5-5-5

(source)

Okay so before I get into the Back Squat and how I did – I wanted to first mention that the warmup was sprints. Again. Even though I’m categorized at CrossFit as a runner, I absolultey hate it. I was the only person at CrossFit that evening so that was pretty fun, having a one-on-one almost like a personal training sesh. Either way. I had to do a 400m, running the first 200m at a regular pace and the final 200m at a light run, not full out. Get it? Apparently I did so well and took 6 seconds off my first 400m run. (We had to do this 5 times!!). I ended up nearly secretly crying and wanting to go home. The self-competitiveness I have inside me is insane. My breathing sucks. I don’t have asthma, I got tested last year. It’s literally all mental because when I knew I was on my final 400m run I could bust it out like no other.

I hated it.

Onto the WOD Back Squats. I lifted the 45lb bar 5 times, then I moved up to 50lbs, then 75lbs twice and 80lbs twice. It was a good workout. I was melting. There was a ton of time to kill between sets so I practiced kips, and handstands lol.

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Week 20 Day 2.

5 Rounds for time of:
12 Deadlift; 155/115lbs
9 Hang power clean; 155/lbs
6 Push jerk; 155/115lbs

I ended up doing 55lbs because using 115lbs is INSANE. I can’t do a push jerk like that! Moses.

Our warmup was tiring, but not too bad. Mostly ab work. Here is what we had to complete:

3 rounds:
30 second plank
15 situps – tossing med ball at the wall and leaning back with it with your arms extended
15 kettlebell chops (I used a 8lb) left side
15 kettlebell chops (I used a 8lb) right side
15 flutters

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CrossFit on the brain

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I tweet about CrossFit a lot. I go to CrossFit a lot. I blog about my CrossFit weekly workouts each Saturday. I didn’t even know what CrossFit was in January. I’m on my 20th week of CrossFit this week, meaning I first joined at the end of February. I guess you could say I drank the CrossFit Kool-Aid ;)

Today, I’m going to show you some of my favorite images I found on some sites, primarily found on Pinterest and pinn’ed so to speak. (Follow me on Pinterest!).

Kipping pull ups. One of my favorite things to do (I’m serious).

Handstand pushups. I haven’t learned how to do the pushup part yet, but I’m holding the handstands for 30 seconds!

This looks tough. Haven’t had to carry sand bags up a dirt hill before.

What everyone feels like after a hard CrossFit workout.

I’ve found some great images on a tumblr account perfectly named Thrustr.

Last week I had to flip a tractor tire because my second 200m sprint was slower than my first. That shiz is heavy!

The face of concentration.

I’m planning on writing a blog post on what CrossFit is, and why I enjoy going so much. But there’s so much to say I don’t even know where to start.

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