The Seven – Modified
Five rounds for time of:
7 Handstand push-ups diver bombers
7 Thrusters; 135/95lbs I used 50lbs
7 Knees to elbows
7 Deadlifts; 135/95lbs I used 50lbs
7 Burpees
7 Kettlebell swings; 2 pood/1.5 pood I used 16kg
7 Pull-ups
It was a tough one. I was on my forth round and completed the 7 dive bombers and 7 thrusters and the timer went off. We had a 25min time limit. So nuts.
I shamelessly took before and after pictures… in the elevator. Like I said. No shame man! No probs. Full of sweat.
Before: Happy and pumped up! After: Tired and hungry.
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year 1, week 27, day three
Hang Clean:
20 Minutes to Establish 1RM
We had twenty minutes to get to our one rep max. My 1 rep max hang clean ended up being 100lbs!! LOL omg. So awesome. Tried for 105lbx three times after, and failed. So – guess I found my 1 rep max, for sure! 100lbs impressed me. Holy cow.
Example of Hang Clean (source)
AMRAP 8: (as many rounds as possible in 8 minutes)
8 Ring Dip
8 Hollow Rocks I did V-Situps instead, because my abs killed from the Annie WOD.
I completed 5 full rounds in the 8 minutes. No extras anywhere. I hate ring dips, they’re really difficult for me lol.
I tweeted this image of my biceps, again in the elevator. Hey, it’s a long ride up to my floor, and there’s a mirror. What else am I to do? ;)
I don’t know if this was a shadow from the overhead light, or if my biceps look this big naturally. Either way, I like it.
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year 1, week 27, day four
We started out doing 40 minutes of Yoga at CrossFit before the Murphy Challenge:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
I was surprisingly not nervous for this workout until we were all sent outside to get a run-through of the WOD. That’s when my hands started shaking.
I completed my first mile in 7:40, which I was surprised about, I thought I was going slower. I teamed up with one of my CrossFit buddies and we did the 100 pull ups with the black band, together. Taking turns doing 10 each. We flew through it, and were one of the first 7-ish people to finish.
Now, the 200 push ups were what was the most brutal part of the workout. I don’t know how people flew through them. At one point I was laying down on my stomach with my forehead resting on my hands. One of the two CrossFit coaches came over to me and asked how many I had left. “70” I said. He then said quietly “mind over matter nancy, you can do this”. This is why I love CrossFit. Those simple words, I don’t know where the energy came from, but that moment right there is when I needed it. My other CrossFit coach was doing the Murphy challenge with us.
Finally getting into the 300 squats, and another CrossFit friend came over to me. He started CrossFit the same day I did, but he was one of the first guys to finish. Speedy lil’ thing. Anyway, he saw me struggling through the squats and asked how many I had left. I said “I’m at 181!” He too, said some encouraging words to me.
Finished my squats and bursted out of the CrossFit box (it’s like a warehouse) and tried to go into a full run. Most people were finished by this time, and I shouted “Oh F&C*” except I really swore ;) My legs felt like I had just done a brick-workout. Like folks when they’re racing in triathlons, and getting off the bike is difficult going back into running. My legs felt so heavy. I just shuffled along and pounded through it.
My final time ended up being 65:13. I was really proud of it, since I’ve never done the Murphy challenge before. I passed my year and a half at CrossFit last week, so it was due time that I did this. A few people said it was a “rite of passage” for CrossFit, to complete it.
I loved it, and I’d do it again soon. Does that make me sound crazy? ;)
