CrossFit, Daily, FitFluential, Fitness, paleo, Photos, Workout Schedule

My CrossFit Journal Year 2 Week 19

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Ahem. It’s been a few weeks, since I’ve done a weekly recap of my workouts at CrossFit. I’m getting back into it today.

Wish I had some photos to keep it more visually interesting for you guys. Perhaps next week I’ll google some instructional images for you to all understand what we’re doing at CrossFit. Is that something you’d like to see? Let me know in the comments!

[older crossfit journal entries]

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year 2, week 19, day 1

10-8-6-4-2
Strict Pullups

21-15-9
Ring Dips
KB Swings
Box Jumps

For the strict pullups I used a black band. For the last set I used a red one. Gettin’ stronger with strict!

For the WOD I used 16kg for the KB swings. Rx was 24kg for women I think. Nuts. My time for completing it was 10:07

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year 2, week 19, day 2

10-1 Deadlifts 1.5x bodyweight
1-10 Tru Pushups (on the rings)
*200m run between rounds

I used 105lbs for the deadlifts, and completed the rounds. I was on the few tru pushups when the timer went off. I would’ve had to finish off with a run. I think we had 21 minutes to complete this.

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CrossFit, Daily, FitFluential, Fitness, Workout Schedule

My CrossFit Journal (Year 2 week 13)

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The short:

Sunday — Rest
Monday — CrossFit
Tuesday — CrossFit
Wednesday — Rest
Thursday — CrossFit
Friday — CrossFit
Saturday— Rest

The long:

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year 2, week 13, day one

Every 2nd minute for 16 mins
2 back squats at 80-90%

What I used: 90lbs for the 8 rounds

DWOD: AMRAP 10
20kb clean & press (24/16)
10 explosive pushups

What I did: I used 12kg and did the explosive pushups off my knees. I completed 3 full rounds and on my fourth round I was on my 18th clean and press.

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year 2, week 13, day two

4 Rounds
3 Chin ups – 3 Strict Pull ups – 6 Pull ups

This was a warmup.

21-15-9
Wallballs
Toes To Bar

What I completed: For the 21-15-9 I used an 8lb medicine ball and completed the WOD in 5:55

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year 2, week 13, day three

3 rounds:

400 m run
5 left  side KB snatch
5 left side turkish getups
5 right  side KB snatch
5 right side turkish getups30 second hanging l-sit

What I completed: I used 8kg for the kettlebells and for the hanging L-Sit I did them all in 30 seconds without taking a break. I didn’t extend my legs, I kept them tucked. I finished in 19:00 exactly.

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year 2, week 13, day four

EMOM 20
Even minute: 6 deadlifts + 3 handstand pushups
odd minute: 4 hang cleans + 5 front squats

The front squats is what killed the weight in the WOD for me. I’m weak with those so I used 55lbs

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[older crossfit journal entries]

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CrossFit, FitFluential, Fitness, Health, Workout Schedule

My CrossFit Journal (Year 2, week 12)

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Holy quacamole. So many power cleans this week at CrossFit. I ended up getting an unexpected number during those and I hit the 100lb mark! I was pretty surprised and happy about that.

Now, let’s start off with last week’s WOD re-caps.

The short:

Sunday — Rest
Monday — Rest
Tuesday — CrossFit
Wednesday — CrossFit
Thursday — Rest
Friday — CrossFit
Saturday— Rest

The long:

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year 2, week 12, day one

3 rounds:
12 toes to bar
1 minute tuck hold

RX: 30 burpee Muscle Ups
Sc: GI Jane: 100 burpee pullups

I don’t remember the time limit for this, but I ended up doing scaled obviously, and completed 66 burpee pullups.

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 year 2, week 12, day two

Power Cleans
3-3-3-3-3

What I completed:  Yep I completed two more sets than I was “supposed” to. 70lbs – 75lbs – 80lbs – 85lbs – 90lbs – 95lbs – 100lbs 

For time:
100 double unders

21-15-9
Ring Dips
Front Rack Lunge
100 Double Unders

I think we had a 25 min time limit for this. I got to the last round, and did 50 double unders but realized it was slowing me down so I did 250 single skips there after. So… did I complete it? I have no idea.

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 year 2, week 12, day three

Every 30 second for 6 minutes
3 Power Cleans @ 70-75%

-Rest 2 minutes-

“Death by HSPU”
1st minute = 1 HSPU
2nd min = 2 HSPY
If 6rds is not completed finish with 7 burpees every minute until 10th round

I ended up doing burpees on starting the 5th round.

-Rest 2 minutes-

Annie
50-40-30-20-10
Double Unders
Sit Ups

What I completed: I got to the 30’s in the situps. 

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