Category Archives: WODs

Crossfit Day 271 – Kelly – 7/1/13

WODs

My final WOD before I went out of town, and let me tell you, Kelly is AWFUL. Awful awful.. one of those WODs that will just make you cry and feel like a total failure cause goddamn it, this shit will NEVER END.

Kelly is:

40 min time cap
5 RFT
400m run
30 box jumps
30 wall balls

Holy moly.

I ran the first round, and the last 3 rounds I rowed instead. I only made it through 4 rounds and I called it quits. I finished in 36:09, so I wouldn’t have made it through my 5th round anyway, no way.

Yeah it was awful. I can only get better, right?

Traveling and Working Out – 7/2/13 through 7/8/13

WODs

Next week I’ll be traveling to Wisconsin to go see my mommy for her birthday (4th of July) and we’ll be going to Traverse City, MI for a few days, as well. I’ll ALSO be going to see my e-bff Katie and her husband, Pete for the last 3 days of my trip. Kind of excited!!!

My only concern.. NO CROSSFIT FOR A WEEK?!? Seriously, what am I going to do?? I’ll be going tomorrow, but besides that, I have no idea when I’ll be able to make it to another workout, unless we stop at my Mommy’s CF box in Madison, Crossfit Connex,  but I don’t know what our time looks like before we head to TC.  I MIGHT get to work out with Katie, but again, I have no idea how our schedule is going to be, and yeah.. I know as soon as I get back, I’m gonna go right back, balls to the wall, at CFTC, and it’ll feel like I started all over again! Crazy how a week off from Crossfit will do that.

Anyway, that’s about it. My only planned cheat foods are… STELLA’S FAMOUS SPICY AWESOME CHEESE BREAD, omg…  Definitely not Paleo, not even gluten free.. But it’s worth making myself sick over. And actually, the last time I had it (last year), I didn’t even get sick off of it. I wonder what kind of flour they use? Or where their wheat comes from?

I’m hoping to incorporate my own series of running, burpees, squats, and push ups into a routine so I can at least maintain a little bit of physical activity while I’m gone.. We’ll see how that goes once it actually happens. 😀

Crossfit Day 270 – Lynne – 6/27/13

WODs

Bench Press and Pull Ups! We did “Lynne” today, which I’ve never done before. 5 Rounds, no real time cap that I know of.

Max Reps of Bench Press – (I started with 115 and dropped it to 95 after 2 sets)
Max Reps of Pull Ups

I ended up getting 97, which I was pleased with. My arms and chest will definitely be sore tomorrow!

Looking forward to tomorrow, going to try for 7a. I’ve felt pretty good about this week. So far 4 classes, and there won’t be any Saturday WOD since we’re participating Rep Your Box.

Crossfit Day 269 – Power Clean PR! – 6/26/13

WODs

And on Dave’s birthday, to boot!

First of all, thanks for those of you who messaged me and said nice things about my shitty day on Monday. I really appreciate it! I definitely think it needed to happen, and it could’ve been much worse.

Moving along.. today was a good day. I was happy about our WOD and excited to be working out with my new BFF Amy, who drove down from NC for the Kettlebell Cert this past weekend! (Which reminds me, I still need to post about that!)

She was staying in Flagler Beach with her mom and her 4 children, and they drove up today for the 4:30p WOD and so the kids could experience the awesomeness that is Tiffany and her Crossfit Kids class at CFTC.  Soooo, I was definitely excited to get to work out with her! I really wanted to share with her the awesomeness that is our gym, and our community, and our big but incredible coach-led group classes. (something she’s not entirely used to!)

We first worked on Power Cleans, 2-2-2-1-1 was the rep scheme, so I started with 85lbs and worked my way up. I got to 155lbs and was like, huh.. that wasn’t so bad, and went and did 165lbs just for kicks. I totally got it. I was so excited!!!! First clean PR in 3+ months!

The WOD today was good too.

10 min EMOM
7 wall balls
remainder of time you do box jumps

your score is the total # is box jumps you do. I did like 70. I lost count, so I figured 70 was a safe number. My partner who I shared the box with did 88, and she was a bit ahead of me, so 70 sounded good.

Amy did a great job too!! Was so proud of her for jumping in and doing her best. She’s going to go home totally spoiled. 😀

CrossFit Day 268 – I’m sick of being the strongest and fattest girl – 6/24/13

WODs
I am so sick of trying to Rx things and a year and a half later still finishing last. I’m tired of ‘being so strong’ but feeling so defeated. 
I’m tired of carrying around all this extra weight. I want so badly just to fucking drop it already. Like 40 pounds, 50 pounds.. then rope climbs and pistols wouldn’t be so fucking awful. and running, and pull ups, and everything else I suck at. 
It’s my own fault. It’s my own doing. I’ll eat too much fruit one day, I’ll have sweet potatoes at night another time, a few pieces of chocolate, a clif bar at work.. I just can’t get past the “I’M SO GODDAMN HUNGRY!” feeling most days. To prepare a week’s worth of grilled chicken ahead of time to mix in with salad, of all things, sounds so awful and boring, but I know it’s what works. I know what I HAVE to do.. but the last few weeks at the office, and my shitty workout schedule, and the long hours, and the off schedule eating aren’t making it easy. I’m happy if I get can laundry done.. the house is a disaster, I don’t feel motivated to do anything, every time I clean shit up, it gets messy again. 
How do people POSSIBLY manage to have kids?? I can’t imagine running a business, taking care of the house and Dave, trying to maintain a Crossfit schedule/routine, AND having kids. It’s like, pick 2. I don’t understand how people do it. 
Anyway.. our awful workout today was..
200m overhead plate carry (45/25)
2 rounds of 
10 pistols
10 T2B
then 2 rope climbs
200m overhead plate carry
2 rounds of
10 pistols
10 T2B
then 2 rope climbs
200m overhead plate carry
I was glad it was only 4 rope climbs total. After finishing my kettlebell cert this weekend, (yaaay) my hands are shot. So the T2B and then pistols (I use a band, cause I can’t DO pistols), which hurts my hands, and THEN rope climbs… they’re raw and sore. It hurts to move them to type right now. 
Complaining certainly isn’t going to help the healing process, now is it? Nobody gives a shit anyway.
I finished in 20:55. Awesome. That will be the worst score of the day. Of course I can Rx the rope climbs, I did half assed T2B, but I can do them, I can Rx the stupid overhead plate carry, I just can’t Rx the pistols.. I’m the slowest, fattest, strongest girl there. Awesome. That makes me feel so great.

Crossfit Day 267 – Snatch Day – 6/20/13

WODs

Snatchy snatch. We worked on our hang snatches and power snatches. I looked up my PR for snatches, and it was 120. I tried for 125, and it totally didn’t happen, but… oh well. I got to 115 and even did a few OHS at 115, as well! My PR for those is 125, but those are wrist killers for me. 🙁

Hang Snatch: (1+3 OHS, 1+3 OHS, 1+2 OHS, 1+2 OHS)

Then:
4 Attempts to find Max Hang Snatch

Snatch from Floor: (1+3 OHS, 1+3 OHS, 1+2 OHS, 1+2 OHS)

Then:
4 Attempts to find Max Snatch from Floor

hang snatches are hard!
I did 105/115.

then 30 good mornings with the mens bar, which left my hamstrings niiiice and tight.. They’re still sore! 

Crossfit Day 266 – Bring a Friend Day – 6/18/13

WODs

After another busy week at work, I made it in to the 7a class yesterday!! So excited!! I really want to get back into my 7 am classes, because I can get in, get it done, and get on with my day and still feel awesome and like I accomplished something! It was bring a friend day, but it was all regular members that early.. I don’t think there are that many people willing to try CF for the first time that early in the morning, and I don’t blame them. Apparently the afternoon classes were GINORMOUS which is AWESOME! I love it when there are big classes! It gets me so amped up. 🙂

ANYWAY, our workout..

20 Min AMRAP

15 wall balls
15 box jumps
15 push ups

one partner does the above while the other runs a 400m. Partner picks up where the other left off and so on.

Scott was my buddy, and we finished 7 full rounds plus 15 wooo. This was a WOD for people who are better at running, thats for sure! I can run, but not that fast. :/

Good times.

Crossfit Day 265 – Death by Hang Cleans – 6/15/13

WODs

Saturday WOD! AAAAND the announcement was officially made that we will be moving to a larger facility!! Russ bought a building that’s twice the size of our current space and we’ll be moving over to the new space probably by the end of the summer. It’s going to be a good time!

Alright, Saturday WOD! Death by Hang Cleans..

Except it was a Death by Mash Up. with a Partner.

Hang cleans 115/75
Push Ups

Partner 1
Min 1 hang cleans
Min 2 push ups
Min 3 hang cleans
Min 4 push ups, etc

Partner 2
Min 1 push ups
Min 2 hang cleans
Min 3 push ups
Min 4 hang cleans, etc

I partnered up with Lauren and we busted out our hang cleans and push ups! I made it to 21, meaning I finished minute 21 with 21 reps of hang cleans, and she made it through 23 min.

The highest # was 25, so I don’t think I did too badly! Awesome sauce.

Went to the beach later on, for like an hour or so.. and got fried. So great. I’m still sunburned but it’s finally bearable. Jesus.

Crossfit Day 263 – Hero Holleyman – 6/11/13

WODs

So I did Holleyman on Sept 11, 2012, and swore up and down it was one of my favorites.. apparently when you switch out things like… HSPUs for regular push ups and do 50lbs lighter than RX on your power cleans, it can essentially be much more ‘fun’. I can see this now.. 😀

So last time I did Holleyman I did it with 105lbs, and I did push ups instead of HSPUs because apparently my shoulder was bugging me. I finished all 30 rounds in 25:26 back then. AWESOME.

I was super psyched this time because I knew I’d get more weight for my power cleans, but Russ had 135lbs for RX for the girls this time, instead of 155lbs. (not sure which one is the real RX, and I didn’t bother Googling.) BUT.. 135lbs for me is definitely something I can do! So I did.

Hero Holleyman
30 RFT
5 wall balls 20/16
3 HSPUs (i used a 45lb plate and an ab mat, didn’t want to do 90 kipping HSPUs.. I would’ve definitely DNFed!)
1 Power clean 225/135

I RXed the weight and I finished in just under 35 min!! 34:54 woo!

Pretty excited. That was a HARD one! It was also really hot yesterday, and when I got home, I realized I was soaked all the way through all of my clothes. I had to peel them off and they went right in the washing machine. 🙂 Excited for my CFTC 1 year anniversary in a couple days!