Monday was a good one.. we did Helen on Monday, which is

3RFT
400m run
21 KB swings (1 pood)
12 pull ups (jumping box for me)

The goal was to finish in 15 minutes, but I finished at 18:51.  Those 400m runs get me every time! I need to get better at those.

Erin successfully kicked my ass on Saturday, when we had our first one on one training session.. the idea is to make my 4th day a week (yes, I’ve committed to 4 days a week!) an even harder day, by having her push me past my previous limits. So far, it’s worked!!

I PRed at 185 lbs for my front squat (she insists I could’ve gone up another 10 lbs..)  WEE!!

Our WOD was the following:

4RFT
250m row
100 jump ropes (or 50 double unders, but I’m terrible at those..)
300m run

Awesome shit.

Check out those traps!!

A real lovely afternoon for me.. my mood was in the toilet thanks to the various events that played out yesterday.. and I was late to the gym by about 45 minutes, thanks to torrential downpours and people who don’t know how to drive in the rain.

I did the following:

10 RFT 1 min rest in between
5 jumping pull ups
10 push ups (killer after the 1/2 Murph from the day before)
10 box jumps (20″)

My times ranged from 1:06 to 1:33 for each round, but they were all over the place.  I’m REALLY sore today.. my quads are not happy with me. 🙁

1/2 Murph on Wednesday. I’m hurting from it big time today.

800m run (with headphones)
50 jumping pull ups
100 real push ups (no knees to the ground shit..)
150 real air squats (no half assed squats here..)
800m run.

38 minutes, 37 seconds.

am I happy with that time? Not really.. Do I have anything to compare it to? Nope.. because the last time we did 1/2 Murph, there was a 20 min time cap and there were completely different rep counts and movements.. which is the real half Murph? I dunno.

A little discouraging.

Stretching after I finished my 1/2 Murph

So I had a week long hiatus! Not by choice…

last Thursday, we had our first ever Dali Golf Game, which ran late and I had to miss my workout… Saturday, for the free workout, which I usually go to, I ended up not going to for a few reasons:

a) it was an endurance workout that Scott was hosting.. and not just endurance, but running endurance. Definitely not for me. I can pick shit up and toss it around and row and do push ups like the rest of them, but.. running? Endurance? No thanks. 🙁 It scared me.

b) according to one of the other coaches, apparently we’re not supposed to go to the Free Saturday workouts unless we bring a friend or someone new.. I always liked to go and just support Inertia CF but since I rarely bring others, I felt awkward by going.

I love supporting my CF box, but between not wanting to run and feeling like I’m not supposed to go because I’m not bringing a new person, yeah, I decided to crawl back in bed with Dave. <3 It was a good choice!

And theeeeennnn.. We were supposed to have a Memorial Day WOD at 10am, but we had a nice Tropical Storm Beryl come sweeping through NE Florida.. For safety reasons, the gym was closed on Monday, so yesterday was the first time I’ve been able to work out there last week! Holy hell, I do NOT like going that long without working out.

So yesterday’s workout was great. Was with my girls, and John! Good times.. Our WOD was the following:

5 min Row (for calories)
4 min Box Jumps (20″)
3 min snatch (45lbs)
2 min wall balls (14 lbs)
1 min HSPUs

My numbers were as follows:
61 calories
37 box jumps
17 snatches
26 wall balls
8 HSPUs.

Wee! And a picture, of course.

Last Wednesday, we had Coach Scott filling in for Erin M.  Scott likes to run, so naturally, we got to run.. this was very exciting for me, as you can imagine! We ended up doing a Broken 5k for time. Yipppeeeeeeee…..

Our broken 5k was a 2500m row, followed by a 2500m run.  I finished dead last, at a whopping 38 min 37 sec.  Not happy about that, but whatever. I finished it. 🙂

Check out my friend’s Feature on www.crossfit.com!

So proud of you, Karla!! Way to go, chica!

Wow… up until yesterday, I was still recovering from Thursday’s WOD..! Holy moly. Those walking lunges with the 25 lb weight were killer. Pretty intense, and I was thankful to have the weekend to recover. 🙂

Today we started out with a Strength WOD of back squats. It went like this:

5 @ 30% of 1 rep max
5 @ 40% of 1 rep max
3 @ 50% of 1 rep max
and then
20 @ 65% of 1 rep max

Since my 1 rep max for back squats was 145 lbs on April 11th, Elaine and I shot for 95lbs for our 20 reps. Hard, but we did it. 🙂

Moving into the WOD, we had to do the following:

3 RFT
14 ring dips (1 heavy band)
14 pull ups (jumping)
7 burpees

I finished in 7:17.  It was hard but good. Definitely not the hardest thing, but I swear, they plan these movements.. haha going from the ring dips to the pull ups is rough on your arms, and then dropping down to do burpees, it’s crazy how that movement affects you! Separately, each movement is simple, but combined, it really wears down certain parts of your body. This is good because I need to work on my upper body strength more anyway. 🙂

Picture of me from Saturday.. Erin M, my coach and awesome friend, took this while we were at the beach.

My handstand on the beach!

Not much of a warm up yesterday, which was okay, but it’s because they had a killer WOD in store for us! Erin M kept telling us how much fun it was going to be.. and the only hint she gave us was that our butts would be sore.. I knew right away it would involve lunges, but I had no idea just how MANY lunges….

So… our WOD was:
400m walking lunges (Okay fine, not so bad.. whatever, we got this..)
with a 25 lb weight overhead (45 lbs for guys).  If you lower or drop the weight in any way, you had to put it down on the ground, run all the way back to the starting point and back to where you dropped your weight, and then keep going.

Okay.. so fine.. don’t drop the weight, right? Riiiight.. I ended up having to put mine down 3-4 times during the first half. Halfway through, a huge and ominous thunderstorm came rolling in, so at 200m we got to just walk or run the weight back, but the same still applied. If we dropped it or lowered it, we had to put it down and run to the starting line and back.  I didn’t drop mine the whole way back, and I ended up finishing first, at 23min and 36 seconds. At the end, your arms are burning and your hands are going numb, but you just want it over with! I totally just kept going. WEE!!

My butt and inner thigh muscles are a little sore today, to say the least! Geez.

I walked into Crossfit Inertia yesterday not knowing what our WOD would be, and I am always a little nervous about them! I’m not sure if knowing makes it worse, honestly, but not knowing really sucks.. Ha well anyway, I got there and found out we were doing 4 rounds of 500m rows. EASY right?? Yeah.. well 500m as fast as you possibly can!

I ended up doing the following:

1st Round 1:58 (YEAH!)
2nd 2:01
3rd 2:07
4th 2:08

Bleh.. Would’ve been nice to be more consistent, but shit, I was tired!!! I was also working on my form more in the 2nd 2 rounds, which slowed me down a bit. Oh well. Still, I’ve increased my time by about 30 seconds overall for my 500m, and that’s since March 8th. Weee!!