03-28-13 CrossFit

CrossFit

Amanda
9-7-5
Ring MU (ring row, transition, jumping ring dip)
Squat snatch (45#, snatch + OHS)

14:00 min.

Dropped a lot of the OHS portions. Just felt super tired and weak today. After the workout, I did 9-7-5 ring dips with a red band as I didn't get much negative work on the jumping ring dips during the workout. Also attempted a T2B- got kinda close. Left shoulder kind of hurts and just feel blah all over. Getting frustrated to the point of tears with the OHS didn't help either...

03-27-13 CrossFit Memorial Hill

CrossFit at Memorial Hill in KC

5min AMRAP warm up:
50 singles
10 wall balls (14#)
10 pass through
10 lunges
10 jumping jacks

2 rds + a few singles

Skill set:
Clean and jerk, 5rds
5 at 60% (55#)
5 at 65% (60#)
5 at 70% (65#)
5 at 75% (70#)
5 at 80% (75#)

6 min AMRAP:
35 DU (105 singles)
10 wall balls (14#, 8ft)

3 rds + 75 singles

03-25-13 CrossFit

CrossFit

4 RFT:
22 lunges (11 each leg)
16 MBC (14#)
10 slapping push ups (HR at top)
200m run

19:54min.

My legs were ridiculously sore from wallballs yesterday. Did most of the MBC in sets of 2.

03-24-13 CrossFit Open

CrossFit Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

85 wall balls (plus a ton of no reps for not getting it up to 9')

03-22-13 CrossFit

CrossFit

20 min AMRAP:
250m row
10 T2B
10 slam balls (15#)
10 push press (35#)

5 rds + 250m row

03-21-13 CrossFit

CrossFit

EMOM for 10min:
1 power clean + 2 hanging squat cleans

3 at 65#, then 4 at 70#, then back to 65# for the remaining 3.

Had  a hard time with the hanging cleans- couldn't get enough of a shrug and drop fast enough to get my elbows under. Also when I did, I still lean so far forward in my squat that I have a difficult time getting my elbows up as far as I need to.

Rest for 5 min.

-then-

For time:
50 / 40 / 30 / 20 / 10  DU (3x singles)
25 / 20 / 15 / 10 / 5  Hand release push ups

10:07min

03-19-13 CrossFit

CrossFit

For quality and time:
10 shoot thrus- no push up or dip (touched feet a few times during pass through)
20 toes 2 bar (hanging crunches)
30 jump squat
10 dragon flag (laying on back with hands anchored, raise body upright and back to ground maintaining position/control)
20 HSPU (pike position)
30 hollow rocks
10 MU (mod with knees on ground to standing)
20 candlestick rolls (5# wt for momentum)
30 mountain climbers (each leg)

17:57 min

3-18-12 CrossFit

CrossFit

For max rope climbs and rounds:

1 min rope climb (laying on ground to standing)
4 min AMRAP
     20 DU (60 singles)
     15 sit ups
     10 cleans (65# rx)
1 min rope climb
4 min AMRAP
1 min rope climb

Total: 13 partial rope climbs; 4 rds + 60 singles + 5 sit ups

3-17-13 CrossFit Open

CrossFit Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

4 rds (120 reps)

75# got pretty heavy in the shoulder to OH- did first 5 unbroken, second round got 4 and dropped the 5, third round 3 and 2, fourth round 2, 2 and 1. Box jumps did lots of step ups to catch my breath and did only step ups on last 2 rounds. It was a lot tougher than I thought it would be!

03-15-13 CrossFit at grandma's

For time:
50 squats
50 push ups
50 sit ups
50 DU (150 singles)

15:01min

03-12-13 CrossFit

CrossFit

3 RFT:
200m run
20 burpees
200m run
20 box jumps (16")

20:44min.

03-11-13 CrossFit

CrossFit

5x5 Back Squat
85, 90, 95, 100, 100#

470# total volume

-then-

3 Rounds for max reps:
45 sec Sott's press (15#)- 15, 10, 10
45 sec thruster (35#)- 6, 7, 7
30 sec rest

55 reps

03-10-13 CrossFit Open

CrossFit Open 13.1

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

100 reps. Had 3 failed attempts at 75# snatch.

03-08-13 CrossFit

CrossFit

7 RFT:
7 SDHP (65# rx)
21 mountain climbers (each leg)

16:32min

Followed by 2 min L-sit
Took a little over 4 min, feet resting on ground in front of paralletes.

03-07-13 CrossFit

CrossFit

For time:
21 Chest to bar pull ups (jumping off box)
20 burpees
18 C2B
16 burpees
15 C2B
12 burpees
12 C2B
8 burpees

13:11min. Tried to use bands but can't kip well enough to get chest to bar. Went with jumping off box, trying to really work the negative on as many reps as possible.

Am I crazy??

Wow. I just did it. I signed up for the CrossFit Open. Looking forward to seeing my name at the bottom of the leader board! It will be fun though. Right???

03-05-13 CrossFit

CrossFit

5 RFT:
3 squat clean (70#)
9 box jump overs (18")
3 muscle ups (starting with knees on ground and using legs to push up and through dip)

13:46min.

03-04-13 CrossFit

CrossFit

10min AMRAP:
10 jumping squats
5 ring dips (red band)
20 OH walking lunges (25# plate, 10 each leg)
-then-
10min AMRAP:
10 deck squats (5# dumbbell)
5 pull ups (green/purple bands)

3 rounds + JS + RD + 5 WL
and
4 rounds + 2 DS

03-01-13 CrossFit

CrossFit

20 min AMRAP:

Each round do:
2 bar MU (2 jumping C2B pull ups, 2 jumping push over bars in squat rack)
4 windshield wipers (on ground, knees slightly bent)
8 side-to-side bar jump overs (over and back = 1)

Then, for each round do an increasing number of deadlifts (135#)
(Round 1 = 1 DL, Round 2 = 2 DL, Round 3 = 3 DL, etc.)

8 rounds + 1 C2B pull up