May 2013
14 posts
2 tags
5/20/13 WOD "Double, Double"
So I walked into the am class today only to be met with a smirking coach who asked me “did you make it to class last night?” I said “yes” and then he proceeded to laugh hysterically at me. Yeah. Everyone knows I hate running.
SKILL
pull-ups strict
toes to bar
WOD ”Double Double”
7 ”double” wallballs
7 ”double” burpees
12...
2 tags
5/19/13 WOD "Oh gawd, ALL running!"
So the hubs and I went to the SoCal Regionals for the Crossfit Games and it was a blast! Of course everyone is freaking so far past where I could ever imagine to be it’s crazy. Hubs joked saying he’d love to be at the level of the girls he saw compete, LOL. Me too hubs, me too. But overall it really is motivating. Heck, maybe one year I’ll really go for it! Next year...
2 tags
5/17/13 WOD "S-Jack"
So today was the day the hubs agreed to start going to the 5am class. Poor guy was struggling and looked like he needed a LARGE coffee. We lucked out and had the head coach as coach for class.
SKILL - 5 rep max Deadlift (105lbs)
WOD - S-Jack
10 deadlifts (75lbs)
150 single unders
The goal is to try and do this in under 5 minutes.
My Time: 5:28 woot-woot! I was a beast this morning!...
2 tags
5/16/13 WOD "more Murph prep"
Today was more prepping for Murph on Memorial day weekend. They threw in wallballs because then it will make air squats seem easy-peasy. At least that’s the idea and I have to agree. Anything is easier than wallballs.
SKILL
Front Squat 3x5 (45lbs)
Back Squat 3x3 (woot woot - I hit 65lbs today!)
WOD
5 pull-ups
10 push-ups
15 wallballs
12 minute AMRAP
My score: 5 total rounds....
2 tags
5/14 & 5/15 WOD's
I’m behind a day since I went on a mini 24 hours vacation at a beautiful downtown hotel on the waterfront!
Yesterdays WOD was Tabata air squats & push presses (35lbs) and my score was 165.
Today’s WOD was a doozy. Like it was “crap”tastic. Ugh. I got mad several times, wanted to drop kick my wall ball and also wanted to throw my hurdle. It was “fun”,...
2 tags
5/13/13 WOD Barbell Complex
Well, today was freakin’ hot. Like a high of 100 degrees by midday. I figured I wouldn’t be able to WOD at 6pm in a hot box so I went to the 8am class and even then I was dripping sweat. Don’t get me wrong, I sweat, but I don’t have trails dripping down my face. Ugh. I really think I may be moving towards doing all my classes in the early morning for the rest of...
2 tags
5/10/13 WOD
Just posting last night’s WOD. So this makes 1 week at 4x and 2 full weeks going 5x. My body is still liking it so I will definitely be keeping it up! And this week was SO MUCH RUNNING. Why so much running Coach???
WOD:
400m run
20 Dumbbell Plank Rows
20 Dumbbell Lunges
20 Push Presses (dumbbells)
The class was packed so I could only get ahold of 10lb weights whereas normally...
2 tags
5.9.13 WOD "Preppin' for Murph!"
So today we were focused on prepping for Murph on Memorial Day Weekend. So we started the morning with:
800m run
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
400m run
Then we moved onto SKILL and worked on BENCH PRESS and I got up to 55 lbs! woot-woot! That’s good!
Then we had a super short WOD because that Murph prep was like a workout, LOL. So then we just pushed the...
2 tags
5/8/13 WOD "Red Line"
Another benchmark day today! woot-woot! I tried to look up my last 400m run time but I couldn’t find it. I know it wasn’t under 2 minutes, so I know I improved in that respect. And I’m sure I could’ve shaved off several seconds had I done the run 1st and not after 4 rounds of other craziness.
WOD “Red Line”
Teams of 3
Each team member does max effort for 1...
2 tags
5/7/13 WOD "Why is rowing so hard?"
(sorry for the blurry pic, my hands were still shaking after the WOD)
Ugh. Today I actually let the words escape my mouth, on the final round of rowing… “I’d rather go run right now”. And y’all know how MUCH I hate running. yeah. Rowing is just as horrible. I hate it so much I never pay attention to my scores/times/split times/whatever. So when the coach asked...
2 tags
5/6/12 WOD "Funges!"
So one of our coaches has termed our jumping lunges “funges” so today’s WOD was another tabata but this time funges alternating with push-ups.
WOD Tabata!
Funges
Push-ups
TOTAL SCORE - 143
2 tags
5/3/13 WOD "The Unknowable"
So last night’s workout made 5 for me for the week! woot-woot! The hubs said I’m about to go beastmode, LOL. I’m happily surprised that my body is taking it so well too, so that’s a good thing.
SKILL:
DU’s - still only did 3 total (is it my max per day?)
Deadlift - 5x5 (95lbs)
Sumo Deadlift - 5x5 (95lbs)
WOD: The Unknowable - so the coach pulled us together...
2 tags
5/2/13 WOD "Alternative Fran"
So I don’t know if I’ve mentioned, but the hubs and I have continued to play with the time of our classes on MWF. We originally were at 8pm and the hubs got a new job that allowed him to get off earlier so we have been going to 6pm. I just don’t feel like I like that time class. The box is super busy with several classes going on and I feel like I can’t get “in...
2 tags
5/1/13 WOD "Field Strength"
Today they took it easy on us since yesterday was a killer Hero WOD. So we worked on strength today. And for the first and last 5 minutes we continued to work on double unders. I can still only do 3 total. not linked or anything. So I’m working my way towards more. The hubs did great today and linked 12!! Of course after all the trying his legs looked like this…
WOD...
April 2013
11 posts
2 tags
Boston Marathon Hero WOD
So a woman from our box was at the Boston Marathon running. She was about 5 minutes ahead of the bombing but no less affected by the whole situation. She asked if she could be allowed to design a Hero WOD in honor of the people who lost their lives, risked their lives and family and friends who were affected by this tragedy. We performed the WOD today.
BOSTON MARATHON HERO WOD
3 rounds (to...
2 tags
4/29/13 Yesterday's WOD
I totally spaced last night and forgot to post my WOD!
Tabatas! You know you love to hate them! they seem all easy at first until you hit round 3 or 4!
Dumbbell 1 Arm Strict Press (right)
Air squats
Dumbbell 1 Arm Strict Press (left)
Dumbbell plank rows
6 rounds
20 seconds max effort /10 second rest
My total score was 314 and you can see my breakdown in the pic. Seems my left arm is...
2 tags
4/26/13 WOD - DU's you are my b***h now!
An extra special night tonight! This is my official 1 year anniversary at Crossfit and…
Oh yeah, oh yeah! I got a mother-ing Double Under tonight! Actually I got 3 so take that DU’s! Holy Cow. My new coach said I was going to get it tonight because he got 3 people today to get their first. I was like “yeah, you haven’t seen the maniacalness that is me trying to do a...
3 tags
Maple + Mustard + Rosemary = Grilled Chicken
Oh yeah! This is one of my favorite recipes because:
it’s super freakin’ easy
it’s super freakin’ tasty
it’s super freakin’ easy
Literally it’s 3 ingredients you mix together in a ziploc bag, then throw in your chicken and let set for the day. You can use thighs or breasts and you can grill or bake them - whatever floats your boat.
Personally I...
2 tags
4/25/13 WOD "WallBalls, where have u been?"
Of course. OF COURSE. Of Course on Tuesday I was just saying how we haven’t done wallballs in like forever and after I said it I laughed and then said “watch. now they’ll show up this week.” And…of course. I should be an oracle, right?
My coach from tuesday’s run/sled pull who happened to be around last night and heard me complaining about my calves told...
2 tags
4/24/13 WOD "Whip It Real Good"
abdklasuerawuj….. that’s how I feel about double unders. They CONTINUE to elude me and I’m about fed up. Am I uncoordinated? Not in normal life events, but for some stupid reason I can’t get 1 single f-in’ DU. Today I tried so hard I literally have red welts across my butt, thighs and legs and the hit against my butt almost made me cry. This is getting painful...
2 tags
4.23.13 WOD "Legs Like Jello, Wobble-Wobble"
Well I realized I never put up my WOD from Friday night! It was an Oly lifting class so we just did Power Cleans all night and the WOD was Death by Power Cleans. It was a good class and I feel like I’m getting better at the hit/catch from the hip of this movement. I only used 35lbs and didn’t catch in a low squat since my body was killing me from the first week back.
Now I had a...
2 tags
4/18/13 WOD - Team work!
Well I dragged my sore a$$ quads and arms into the 9am class again today. Eeesh. I made sure to get there 20 minutes early to really roll out and mash those dang quads and stretch out my shoulders/arms with the bands.
Then I looked on the board and saw the WOD was running and pull-ups. Grrrrrrrreat…..
SKILL - Perfect Strict Pull-up
WOD - Team Work!
400m run
Max effort pull-ups...
2 tags
4/17/13 WOD "Get After It"
Well even though I was hella sore today I went in anyway. It’s weird how once you start moving then you don’t even notice you’re sore anymore. I’ll just continue like that the next 2 days and take Sat/Sun off for rest. I was just praying we wouldn’t have wallballs today since that would rake all my sore muscles over the coals again. Luckily it was a good day.
...
2 tags
4/16/13 WOD - Cindy wasn't my b.... today
Well, 2nd day back after my time off. The whole weekend felt like someone had taken a bat to the back half of my body. It was bad. Difficult to sit on the toilet. it’s the going down that was rough so you just start squatting and just collapse at one point, LOL.
But today I went back in for more torture. Hoping that we can get this over with and I can be back to normal daily soreness...
2 tags
4/12/13 WOD - "Welcome Back to Pain"
Well folks. I’ve been out of the box officially for a month. Let’s count that out. 10 days of uber-sickness and antibiotics and fending off bronchitis then 2.5 weeks traveling in Israel only to catch a cold on the flight home and between that and jetlag, that was another week.
So tonight I was really scared. I know I’m not going to be able to walk tomorrow. I even asked...
March 2013
3 posts
2 tags
3/6/13 WOD "OMFG"
So tonight was called “battle of the classes”. Ealass time competed against each other to get the best time and to try and do the least # of burpee penalties. First place does 0 burpees and each subsequent place does 5 per person to be paid out on Monday. There were 10 classes total and my 8pm class came in 8th place. Eesh. We about died when we were told the following workout would be done as...
2 tags
3/4/13 WOD "Ouch, that hurts!"
Ah double unders… You are another one of my many nemesisisisssss….
SKILL:
Deadlift 3 Rep Max
What! What! I totally PR’d it! My new 3RM used to be my last 1RM!!! 125lbs baby! Who’s gettin’ skkkrong! Me!
WOD: ”Double Down”
10 Deadlifts (I used 65lbs)
11 Ring Rows
21 Double Unders (which for me meant TRY 21 times but never ever get it and instead...
2 tags
3/1/13 WOD "Death by Shoulders"
SKILL tonight was Kipping pull-ups. This was after 2 minutes of clapping partner planking which already killed my shoulders and hollow rock and reverse hollow rock holds. Then lots of kipping swings until we were able to swing enough to get a moment of weightlessness. Then we progressed to full kipping with a 3 second hold at the top of the pull-up and an aggressive push-away. Then we swing...
February 2013
5 posts
2 tags
2/27/13 WOD "Squat & Snatch"
Well last week I had to take off from Crossfit as I went to take my acupuncture board exam! craziness and the hardest test I’ve taken, but I feel like I did well. Results come in 30 days.
The hubs is out of town on business so I was all by my lonesome at class tonight. Well, there was 6 other people in class, but it feels weird without him there.
Tonight was all skillz yo! We worked...
2 tags
2/18/13 WOD "Say Whaaaa?"
And just when you think they can’t think up anything crazier. They do.
SKILL:
Bench
5x5
WOD:
15 minutes continuous movement
14 walking lunges with plate in Overhead position elbows locked out
5 push-ups
Yeah. So let me ‘splain this. We started at the entryway to the business park where our box is. Then we proceeded up the street (it’s a slight uphill grade the WHOLE...
2 tags
2/13/13 WOD "Push-Ups can be made harder"
Who knew! Push-ups can be made harder. Sure we’ve got handstand pushups but realistically I’m probably 2-3 years away from ever being able to do one of those. But tonight it happened. I almost didn’t finish the WOD because of dang “Plyo-PushUps”.
MOBILITY: Overhead Squats (my nemesis) - so basically we worked with a barbell and for 45 seconds we slowly squatted...
2 tags
2/11/13 WOD "Death by Thrusters"
Well, it was back to the WOD’s tonight. I missed some of last week due to a health conference up in L.A. but I’m back and ready to work!
SKILL:
Deadlift (my favorite!!!!!)
We worked up to a 7 rep max and then did
7x7
I maxed out at 85 pounds (10 more than last time!!). I added 10 more on but only could do 4 unbroken so dropped back down to 85. Yay!
WOD: Death by Thrusters
...
2 tags
Superbowl 47 & I Ain't no Usain Bolt
I’m a little behind on posting my WOD’s. My acupuncture board exam is coming up on Feb 21st so I’ve been in crazy hardcore study mode and studying like 6 hours a day. ugh. I just want to hurry up and finish that test and move on with my life.
Anywhoo… So the last 2 WOD’s were Fun & Easy?
Superbowl 47 —- so people could post on our crossfit facebook page...
January 2013
13 posts
2 tags
1/25/13 WOD - Go Team Go!
So tonight was all about working as a team. We were split into teams of 3 and we were given 4 minutes to determine how we wanted to break things up.
TEAM WOD:
1500m row
90 hand release push-ups
140 jumping squats
2 rounds
3 minute rest between rounds
For the push-ups & squats 2 people could be doing them at the same time. The row had to be fully completed before moving on to the...
2 tags
1/23/13 WOD "I ain't no GI Jane"
No. No. No. No. Burpees. Just say no. Why do burpees make me so angry while doing them? I’m serious. Like I want to punch someone in the face angry. Like I want to kick the girl next to me doing them twice as fast as me. Like I want to uppercut the coach when he comes around to yell at me to keep moving. Yeah. Buck Furpees!
Tonight was a chance to feel out the new Coach. Coach B is...
2 tags
1/21/13 WOD or "Daylight Hurts My Eyes"
So the hubs was off today because of the Holiday so we figured we’d change things up and visit the 9am class. When I first started Crossfit I attended that class for 3 months before the hubs joined. I adored that class and the female coach, so I convinced hubs to go with me.
First off, going at 9am felt VERY different than 8pm. For one, we didn’t have to bundle up like it was the...
3 tags
3 tags
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1/18/13 WOD or "Damn, Seriously?"
Are all crossfit boxes this much punishment? Do all crossfit box head coaches play jedi mind games on their members? So I posted that they’re doing a charity competition event tomorrow and so some signed up and others didn’t. The hubs participated early and did his 4 heats yesterday (and killed it by the way). Tomorrow is the main event and so we’ll see how he places after...
2 tags
1/16/13 WOD "The hubby got got!"
Soo… our box is doing a charity event on Saturday morning to raise money for a group that goes to rural areas of Tibet and Cambodia to do eye surgeries for free on the people there to remove cataracts. For a $35 donation one person can have a surgery done there. Amazingly great charity, that’s for sure.
So the event is broken into 3 “classes” for competition....
3 tags
Sausage Spaghetti Squash Bake
This came out AMAZINGLY delicious! Recipe from PaleOMG site HERE.
2 tags
1/14/13 WOD or "Bloody Shins"
So what can I say? I love the hell out of deadlifts! Deadlifts are my homeboys! or something like that…. I can bang ‘em out with a switch grip like there’s no tomorrow! And I’m WODing them out at 75 pounds and hope to add 10 pounds on next month. 1 rep max is 125 and hope to knock that out of the park in a month or so too! Deadlifts I love you!!
Of course the exact...
2 tags
1/11/13 WOD "Cindy"
Benchmark WOD!!!
CINDY
5 pull-ups
10 push-ups
15 squats
AMRAP (as many rounds as possible)
20 minutes
SCORE: 11 + 12
Last time we did Cindy was in September and I got 10 + 15 so I PR’d by an entire round! woot-woot!!!!!!!!!!
2 tags
1/9/13 WOD or "Kill My Shoulders Now" WOD
Yikes, I thought Monday night was tough? sheesh…
SKILL:
bench press with proper form
5x5
I used 45 pounds
WOD:
100 hand release push-ups
everytime you stop to rest you have to go run 400m
then come back in and continue to 100 push-ups
20 minute time cap
So for me… I tried to avoid running but there were times that my arms just couldn’t do any more push-ups no matter...
2 tags
1/7/13 WOD or "Kill Me Now" WOD
Holy cow. This sounded not so bad when it was being explained. Then round 1 happened and all hell broke loose. Seriously thought several times throughout the 3 rounds that I’d either:
break into tears
scream
die
vomit
Yeah. Crazy effin’ ridiculously hard…
TEAM WOD:
30 minute time cap
3 rounds of
1000m row
50 burpees
This was a team challenge and for each team of...
2 tags
1/4/13 WOD
Finally back in the box after almost a 2 week holiday! I’m going to be sore tomorrow I”m sure. Today’s WOD focused on legs - eesh!
SKILL:
Deadlifts
5-3-1
Then work towards a 1 Rep Max
My coach was awesome and pushed me waaaay beyond what I would’ve done for myself and I hit a new Personal Record on my deadlift…. 125 pounds baby!! Woot-Woot! So freakin’...
December 2012
10 posts
2 tags
12/21/12 WOD
What can I say about tonight’s WOD? I’m freakin’ exhausted. It all sounds easy-peasy in theory. Doing it though - a whole ‘nother story. I don’t think I’ve been this knocked down from a WOD this year. This kills you and then kills you a little more.
WOD:
Teams of 2 (1 person goes, the other counts reps)
2 1/2 minute time per movement/round
Buzzer...
2 tags
12/17/12 WOD: Death by Power Clean
Seminar tonight for the hour was on Power Cleans! Worked on breaking down the movements and working it over and over and then adding more and more weight. I worked at a max of 45 pounds tonight. Definitely a technical move and I was getting frustrated and overthinking it. There were some good ones mixed in with some bad ones, but it definitely can’t be learned in 1 class.
The WOD...
2 tags
12/14/12 WOD: 2 Legit 2 Quit
SLEDGEHAMMERS!!!!!!!!!!!!!!!!!!!!!!!
My first time working with them tonight & I loved them! Haha, maybe I have aggression pent up? Loved swinging and hitting those giant tires with them!!
SKILL: Sledgehammers
WOD: 2 Legit 2 Quit (and yes, we played MC Hammer during the workout!)
25 Overhead Squats with 15lb barbell
25 lateral hurdle jumps (these TOTALLY suck!)
25 toes to bar
25...
3 tags
