CrossFit, FitFluential, Fitness, Workout Schedule

My CrossFit Journal (Year 1, week 14)

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Oh dear. It’s been AGES since I did a CrossFit weekly post. Apologies!! I’ve been a slacker.

What I did this week? See below!

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year 1, week 14, day one

5×3 – Clean Pulls

3×3 – Tempo Dead Lift
*3 seconds from ground to knee on way up, 3 seconds from full hip extension to knee on way down

AMRAP 10
200m Sprint
15 Hollow Rocks
30 sec. Superman Hold

For the AMRAP I completed almost 4 full rounds. The buzzer went off and I had 4 seconds left to hold my Superman pose. I did it anyway. It was a tough WOD on the abs. There were 2 guys in the class and 3 females including me. I loved being the second fastest runner (one of the guys was ahead) and the other guy swore to me: “Holy shit you’re fast!”. That is, until I burnt out on my 3rd round. Like I said, those abs… ugh it was wonderful.

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year 1, week 14, day two

5 rounds

800m Run
30 Toes To Bar (T2B)

We had a 40 minute time limit for this WOD. I ended up doing the 5 complete rounds of running. I had 2 minutes to complete the 800m run as time was running out. I got back in 4. So obviously I didn’t finish the last set of 30 T2B’s.

I posted this picture of me right after I finished. I’m purple!!!

 

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year 1, week 14, day three

18min time limit

5 Rounds of:

12 Deadlifts; 155/105lbs
9 Hang Clean; 155/105lbs
6 Push Jerks; 155/105lbs

So I obviously didn’t do the prescribed workout since my weakness is in my shoulders. I ended up using 55lbs in total. I’m usually like a rotating helicopter with that weight over my head usually, and I wasn’t wobbly!

I’m surprised I did the full WOD. We only had 18 minutes for 5 rounds. Coach shouted out TEN SECONDS, as I had 2 push jerks left of my 5th round. Go the very last one up over my head as the timer buzzed. Sooo awesome. I felt great.

I felt so great I asked my boyf to take a photo of me flexing, hahahaha!! Check it out. I kinda love it. All that stuff in my left hand are screw drivers and my new license plate sticker for the year. Thursday was the last day to swap it out so I met him down there and he changed the sticker for me. Whatta guy.

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CrossFit, FitFluential, Fitness, Workout Schedule

My CrossFit Journal (Year 1, Week 5)

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I’m in a rut, and I need to get out of it. Once a week at CrossFit isn’t cutting it. Need to amp it up.

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week 5 day one

This was the first WOD I did this week. I’ve decided to show you a video of it, Scott from Your Inner Skinny posted it and I loved it so I decided to share it with you all. Cool huh?

Except I did 45lbs not 100lbs. I got to 12 “thrusters” and about to do 12 kips. But only got to 8… in the seven minute allocated time.

AMRAP 7

Basically do as many reps as possible in 7 minutes of the following:
3 Thruster; 100/65lb
3 Chest to bar Pull-ups
6 Thruster; 100/65lb
6 Chest to bar Pull-ups
9 Thruster; 100/65lb
9 Chest to bar Pull-ups
12 Thruster; 100/65lb
12 Chest to bar Pull-ups
15 Thruster; 100/65lb
15 Chest to bar Pull-ups

Again. I used 45lbs not 65lbs for the Rx’ed womens.

 

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CrossFit, FitFluential, Fitness, Workout Schedule

My CrossFit Journal (1 year + 3&4 weeks in)

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I’ve combined my week 3 and 4 since I went once last week and made up for it this week:

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week 3 day one

 AMRAP 18

15 Box jumps; 24/20″
12 Push press; 115/75lb
9 Toes-to-bar

I was mentally exhausted this entire week and went in one of the very last days of the week. I managed to pump out 5 full rounds in the 18 minute AMRAP. I scaled it a bit though and instead of the 20″ box jumps I did 16″ (it was a really full class and I didn’t feel like adding weight to the boxes to make it higher) and for the push press I did 45lbs. I think I should’ve went up to 50 or 55lbs since I could do 12 push presses in a row without taking a break. It was hard, but it was worth it!

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week 4 day one

21-15-9
HSPU
Ring Dip
Push Up

 

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week 4 day two

Swod:
Back Squat
3-3-3-3-3-3

This was a “warmup” and I stopped at my max back squat weight which was 85lbs. I tried to go for 95lbs twice and could only squat once. The second squat I flipped the weight off my shoulders when I was in squatting position.

WOD:
3 Rounds (12 minute time limit)
400m Run
12 KB Thruster right hand only; 16/12kg (I used 8kg)
12 KB Thruster left hand only; 16/12kg (I used 8kg)
30 V-Sit (like a regular sit up but your legs go up with your arms)

Couldn’t complete the 3 full rounds. We were only given a 12 minute time limit. But I managed to get two FULL rounds. Which was good!!

During this WOD I ended up practicing my kips while we were paired up in 3’s doing the backsquats. Since I had some time I thought I’d try to do some without the band. I managed to kip out 3 kipping pullups MULTIPLE times in a row! WITHOUT THE BAND!!!!!!!!!!!!!!!!!!!!!!!!!!

That made my day so complete. I ended up running over to a few friends and even showing the coaches at the end of it. I can’t believe I can do 3 kips in a row now, that’s so insane to me! I love it. Maybe one day my Boyfriend and I will go to a local park and he can film me doing it haha.

 

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[older crossfit journal entries]


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