Category Archives: WODs

CrossFit Open 2017 Finished – RXed Every Work Out!

March 31, 2017Events, WODscrossfit, open, RXAlicia

Something I never imagined doing was RXing all the WODs in the Open, but I did! Naturally there were some movements that when we got to them, I couldn’t get past them, but that’s besides the point..

It also helps that they completely overhauled the Open in my opinion, to be more accessible to the masses, and not geared towards the elite few.

BUT. One gripe with the Open this year.. The scaled workouts were like, complete sissy workouts. It’s almost as if they just came up with things to keep people busy for the last 5 weeks, like. “Oh hey guys, the scaled people are here… yeah let’s just send them over to the corner where the toys are.. they’ll keep themselves busy til we’re done!”

But maybe not, but yeah that’s how I felt, and how lots of the scaled people who I knew felt, as well.

Anyway. Using this cool site that my friend shared, I was able to see that I ranked in the

Top 28% overall IN THE WORLD.
Top 27.3% in the SouthEast Region.
Top 25.8% in Florida and
Top 26.1% in my own gym.

So while I’m not winning anything, I’m pretty proud of my results. 🙂

Me after 17.4. I was so proud of myself!

Bench Press PR – 11/16/16

November 16, 2016WODsbench press, box jumps, prAlicia

The last time I PRed my Bench Press, was years ago, and it was around 150lbs. I asked my friend Nick to come to the gym with me me tonight, he hasn’t been to CFTC in years. He came, we benched together, and I ended up PRing at 175. It was unexpected, I didn’t count the plates, I just kept lifting. That seems to be a strategy that works for me.

He put up 305, which was incredible to me.

We went on to do the WOD which was awesome.

14 Minute AMRAP
12 alternating ball slam push ups (awful)
12 Strict Press (75/55)
8 Box Jumps (36/30)

I did 24″ box jumps and called it a day. It was all pretty amazing.

Back Squats 5 x 3 – Getting Stronger – 10/20/16

October 21, 2016WODs3 rep max, back squat, prAlicia

How I’m getting stronger and improving my weights, I have no idea, but that’s fine. I’ll take the progression of it.

Today we did Back Squats 5 sets of 3 reps. I did 275 3 times, which… to me was pretty crazy. That was only a little off my 1 rep max!

WOD was:

3 minutes max bench press @ bodyweight
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
3 minutes max deadlift @ bodyweight
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
3 minutes max back squats @ bodyweight

My score was 60 reps (of the 3, 3 and 3) and my time was 5 min even.

My sweet, sweet child and me enjoying the sunshine.

Monday – Nasty Girls – 10/17/16

October 18, 2016WODsdips, hang cleans, nasty girlsAlicia

The ole never miss a Monday plays a large role in this one. I hadn’t done Nasty Girls since April 12, 2013. Nasty Girls is the following:

3 RFT
50 Air Squats
7 Muscle Ups (or 21/21) I did 7 bar dips, which is something I’ve never done in a WOD before.
10 Hang Cleans (135/95)

I finished in 9:50, was pretty happy with that! Someday if I ever get Muscle Ups, I’d like to RX this one. That’s definitely a shoulder smoker though. It was beautiful out, and I did the workout outside. I love that the weather is getting cooler, but I hate that it’s soon going to be too cold for our liking. 🙁

Death by Clean and Jerks – and Deadlifts. 10/14/16

October 15, 2016WODsclean and jerk, complex, deadlifts, fridayAlicia

Deadlifts?? Clean and jerks? I’m in.

14 or 15 Min Time Cap, thank God..

Death By Clean and Jerk Complex
1 DL + 1 C&J (185/130)
*deadlifts increase by 1 every minute*

So I don’t remember if it was 14 or 15 minutes for the time cap, but I do know that I pushed it to the very end, and I skipped out on our last minute. My back was wrecked from all the deadlifts, but the whole thing was awesome.

Weighted Lunges & Clean and Jerk Complexes – 10/4/16

October 4, 2016WODsclean and jerk, hurricaneAlicia

Clean and Jerk
3 x 3+1
2 x 2+1
then
For time:
10-9-8-7-6-5-4-3-2-1
Hang squat clean + 2 lunge + Push Jerk (95/65)
Toes to bar

The C&J were great, of course. I didn’t push it, and I also knew this wasn’t being recorded. I chose to focus on warming up and technique rather than weight. No competitions today.

For the WOD, it was pretty tough! The complex was ridiculous. It was harder than it looks, and very tedious. When there’s a time cap, you welcome it graciously. I welcomed this one!

In 20 minutes, I finished 7 rounds of the above. I opted to do leg raises from the floor instead of wrecking my hands and getting less of a workout. After having a rough few days behind me, I didn’t want to push myself too hard and send myself back into a depressive, self defeating state. It worked. I left and felt great, and went on to prepare for the nearing hurricane that was fast approaching our area of FL.

Stocking up for Hurricane Matthew ahead of time

Snatch OHS Complex – 9/22/16

October 4, 2016WODsOHS, snatch, squatAlicia

10 Min EMOM. We got this.

Power Snatch – Hang Power Snatch – OHS

I believe I had 75lbs on the bar. Good times.

WOD was 12 min AMRAP:

row for calories 15/12

12 Box Jumps

6 Squat Snatches 135/95

I never squat snatch. I did this time! All my reps. All the rounds. I finished 3 + 15 and RXed and felt amazing.

Crossfit Day 651 – Strict Press 5 x 5 – 9/21/16

October 4, 2016WODsKB, strict pressAlicia

Back-logging a little bit, but whatevs. My site. My rules.

My old Strict Press PR used to be 105. Today we did 5 sets of 5, with increasing weight of strict press, and I did 105 on my last set of 5. Happy that my shoulders and upper body are getting stronger.

WOD was For Time:

18-16-14-12-10
KB 70/55lbs
T2B
100m run after every round.
I did leg raises instead of T2B, to protect my sissy hands, but I actually did run, which is a big deal for me nowadays. And of course I smashed my 55lb KB swings.

Rowing forever – Lots of Wall Balls – 10/3/16

October 3, 2016WODsassault bike, rowing, wall ballsAlicia

Wall Balls? I’m in. A bunch of filler around it? I will make do, but please, let me do more wall balls!

For time:
1600m Row (I biked 2 miles each rowing session, as the rowers were full)
100 Double-unders (attempts for me.. I did not want to do burpees!)
50 Wall-balls
100 Double-unders
1600m Row

It was awesome and awful and I’m so glad I finished under the 30 min time cap! And the assault bike was hell. Cardio Fun Time.

3 Rep Max Power Clean PR – 9/29/16

September 29, 2016WODsburpees, DUs, mood, power clean, pr, spiral, traps, wodsAlicia

Just like it sounds, we had a 3 Rep Max Power Clean, and I PRed it! I went back and tried to find more info on the last time I did Touch and Go cleans, 3 in a row, at this weight and I don’t know that I’ve done it before. So. PR for me! 155lbs.

The rest of the WOD was awful… double unders. But. I can do them, but I’m terrible at them. And the more tired I am, the harder they are for me.

This time though, you couldn’t just sissy out and do double singles, or even triple singles. Nope. You had to do burpees.. and you had to do a certain amount of burpees based on how long you had been doing CF. Me, being a seasoned veteran, had this ridiculously high amount of burpees to do, so I tried so hard to do my DUs.. I tried, and failed. Kept trying. I’m pretty sure I did some damage to my feet, but I kept going.

There’s absolutely no way I did the RX amount of DUs, but I tried. And that’s definitely one way to get us to do more of them! Nobody wants to do burpees…

As many rounds and reps as possible in 14 minutes of:
5/10/15/20/25/30/35/40… Hang Power Clean (115#/75#)
30 Double Unders

I finished 6 + 6.

Even though it was a great power clean complex, the WOD really set me off and furthered my little downward spiral that you’ll read about next. Might I also add… that I had absolutely wrecked my traps from these last couple days.. Traps, neck, shoulders. This was kind of the beginning of the mess I was going through in my head. A defeating WOD, (double unders or burpees? Neither..) It just chipped away at my self esteem, and it was awful.