My CrossFit Journal (week 13)

You’ll notice in the CrossFit archives that there wasn’t a week 12. That’s because I didn’t go the entire week. Ooops. I definitely didn’t make up for it this week either, going only twice. I blame it on driving to the airport one evening, then cleaning up our apartment for the next two nights because of a small disaster.. Meh! Next week will be better. I promise myself. :) Maybe I’ll get some trophies and awards for going a ton next week.

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Week 13 Day 1.

Death by Thruster Rx 115/75lbs (I used 50 lbs)

 

1 Thruster on Minute 1
2 Thrusters on Minute 2
3 Thursters on Minute 3
4 Thrusters on Minute 4
5 Thrusters on Minute 5
6 Thrusters on Minute 6
7 Thrusters on Minute 7  

… Continue until failure within minute
What the Thrusters look like:

The whole class only ended up finishing 8 rounds. I finished my 8 thrusters I think 5 seconds before minute 9 hit and then I pushed out 3 thrusters, tried to do another 3 and my wrists just killed. They were floppy, and painful.

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Week 13 Day 2.

Front Squat (I used 45 lbs)
5-5-5-5-5

What the front squats look like (skip to 30 seconds in):

The front squats are difficult for me, as I can’t get very low yet. While we were taking breaks from the 5 reps at a time for the Front Squats we practiced things we wanted to work on. The coach/trainer (what do I even refer to them as?) told me to do strict pull ups with a black band (second last elastic until I use none!!) and then practice kips WITHOUT AN ELASTIC. Crazy.

 

 

 

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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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My CrossFit Journal (week 10)

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Week 10 Day 1.

20 Seconds of Work, 10 Seconds of Rest
8 Rounds of Pull ups
8 Rounds of Push ups
8 Rounds of Sit ups
8 Rounds of Squats

I LOVE these type of workouts, because you get a ten second break in between to recoup yourself. I ended up doing:

50 pull ups in the 8 rounds
60 push ups (both on knees, on toes, and on laces) in the full 8 rounds
67 sit ups which I nearly DIED at. These are my weak point. I want to stop all the time lol.
106 squats. I kept pumping them out fast! I surprised myself.

By the end of the 32 total rounds I felt sick to my stomach. Nuts!

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Week 10 Day 2.

6 Dead Lift (275/195) I was at 135lbs but he put me down to 120. LAME.
12 Burpee (over bar)
18 Double Unders or 100m run (I ran, since I find it IMPOSSIBLE to do even 1 double under).

I ended up doing 6 rounds plus 3 dead  lifts. This workout had me shaking at the end of it. I had to sit down and I literally chugged my whole entire water bottle. Sweating like a goon. Oh, and  the warm up was pretty tough too!

5 strict pull  ups
5 kips
5 chest to bar
10 dips
10 reverse muscle up orrrr dips
15 hollow holds
15 supermans
15 v situps

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Week 10 Day 3.

AMRAP 7
3 Thrusters; 100/65lbs
3 Chest 2 Bar
6 Thrusters
6 Chest 2 Bar
9 Thrusters
9 Chest 2 Bar
12 Thrusters
12 Chest 2 Bar
15 Thrusters
15 Chest 2 Bar
18 Thrusters
18 Chest 2 Bar
21 Thrusters
21 Chest 2 Bar
24 Thrusters
24 Chest 2 Bar

Holy big fat F!

It was basically how many rounds you could do in 7 minutes. I managed to get 12 thrusters, and 12 chest to bar’s in, in the 7 minutes. Success!

The warmup was pretty crazy too. I’ll just post a picture of it, and since this post is long enough already I won’t post a photo of what each thing meant. I’m sure you could google “CrossFit Turkish Get Up” if you wanted to really know what it was. lol

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It seems lately I can only make it to the CrossFit classes 3x a week. There aren’t any classes I can attend on Friday evening’s since the last one starts when I get off work, and it’s a half hour away. Plus, there aren’t any classes on Sundays. I love sleeping in a wee bit on Saturdays and then waking up earlier on Sunday’s. But I should really do it the other way around seeing as there are Saturday morning classes. But after a work week, you usually don’t want to do that.

Hope you all had a great workout week! :) Have you tried CrossFit? (Didn’t you know it’s a great alternative to even the best multivitamin for men!)

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