CrossFit Journey

WODs June 10 - June 16

Trying to get back on the bandwagon

6/12 WOD 

5 RFT 
Row 200M
10 Pullups
30 DUs

10:42 * this was worst than I thought

rest 7 minutes

10 Min AMRAP
2 Squat Cleans 95#
10 PC 65#
Airdyne 20 calories

4 rounds

*YES this was pukie feeling; first time using the AD and I wanted to curl up into a ball in the corner to stop the pain. This is what I needed to get my butt back in gear

*the rx here is 125#, which normally I can do, BUT because I never used the AD, I was suggested to drop the weight, which I happily obliged. 

*trained with an amazing beast - Amy Mandelbaum. Holy cannoli is she beastmode!! Was great to have someone fly past me the way she did without looking winded at all. I definitely needed that push

6/13 WOD

5 Rounds For Time:
1 Strict Press
1 Dead Hang Pull-Up
3 Strict Presses
3 Strict Pull-Ups
Max Push Press
Max Kipping Pull-Up
Rest 90 Seconds

80#

• R1 - 20/21
• R2 - 15/16
• R3 - 15/14
• R4 - 15/14
• R5 - 16/15

TOTAL: 161 REPS

*DEFINITELY FELT THIS ONE THE NEXT DAY! LATS WERE SUPER TIGHT

6/15 WOD

2X5 TGU 12KG

STRENGTH

Take 20 Minutes to Find:
20 Rep Max Deadlift - 165
10 Rep Max Deadlift - 190
5 Rep Max Deadlift - 210 (pause after each rep)
__________

WOD 

9 Thrusters
6 Bar Facing Burpees
15 OHS
6 Bar Facing Burpees
12 Thrusters
6 Bar Facing Burpees
12 OHS
6 Bar Facing Burpees
15 Thrusters
6 Bar Facing Burpees
9 OHS

75#

7:23

Last week

6/5 WOD

20 T2B

30 KBs 1.5 pood

40 Wallballs, 15#/10ft 

21:02

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6/6 WOD 

Snatch Practice - worked up to 113

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6/8 

EMOM 10x3 Snatch 95#

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6/9 WOD

Grace-SU

Start with 5 burpees, and perform Grace, EMOM perform 5 burpees

5:42

**So I’m really lacking in motivation ..ugh 

6/4 WOD

Trying to get back on the bandwagon

10x3 EMOM Snatch 85#

Front Squat

3(155-165-175-185-195)

*yay - new PR 195 for 3

Forced myself to Metcon

7 Min
1000M row
As many Squat Cleans in the remaining time

20 reps - perhaps I was a bit tired after the FS and Snatches, LOL only bested my score last year by 2 reps

WOD Catch up

Yikes - I’m really behind here

5/13 WOD

Work to a 3RM OHS

95-115-130-145(PR)

*tried 150, but failed to jerk it overhead and tweaked my shoulder..DRATS!

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5/15 WOD

100 wallballs @ 10ft target 15#

75 C2B

50 Pistols

50 KB Snatch (12kg)

This is a hybrid of the CF Regionals 100s workout

20:34

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5/16 WOD

Power Clean 10x3 120#

Bench 5(67.5-82.5) 3(95-102.5-110)

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5/19 WOD

10x2 EMOM clean 137.5#

Press

5(47.5-57.5-67.5) 3(77.5) 4(87.5)

Wt Pull up

16KB for one/12kg for 2

Strict pull up 5-5-5

**my wonky shoulder from Monday still lingered and it showed when I tried to press and do pullups

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5/20 WOD

Squat 5-5-3-3-1-1-1

5(145-155) 3(165-175) 1(185-200-210)

7 min AMRAP Ladder (3s)

T2B + V-ups

18 t2b + 1 vup

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5/22 & 5/23 WOD

- had a friend visiting and took classes at the Fhitting Room which is taught by a friend of mine

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5/25 & 5/26 - Oly Cert with Burgener

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5/27 Memorial Day Murph

1 Mile run

100 Pullups

200 Push ups

300 Air Squats

1 Mile run

51:12 

*Shoulder is feeling better; did this WOD without much concern for time; Definitely did way better than last year; I did 3/4 of the reps and finished in 57 minutes and change

WODs last week

Coaches at the Self Magazine Workout in the Park (representing Reebok CF Fifth Ave, CF NYC, CF Metropolis, CF Dynamix, CF Brick)

5/8 WOD

4 rounds for time of:
10 Power cleans, 155/105
15 Knees to elbows
10 Shoulder to overhead, 155/105

15:15  

Cashout

21-15-9 GHD Sit ups

3x10 GHR

*NOTES - hand is still a little strained, but I managed to get through this workout. Could have gone faster minus the injury. Also was focusing on positioning with the K2E so I didn’t kip

5/9 WOD

EMOM 10x3 Snatch 87.5 #
Squats 5(125-145) 6(165)

5/10 WOD

2 RFT
50 DUs
30 Push ups
50 DUs
20 Ring Dips
50 DUs
10 HSPUs
50 DUs
5 MUs — SCALED 

28:21

NOTES: Modified muscle ups with a red band. Didn’t have any intention on doing this, but jumped in on a class.

Deadlifts 5(160) 3(185) 1(205) 1(210)
GHDSU 5x10

5/11 SELF MAGAZINE WORKOUT IN THE PARK

Had another opportunity to represent CrossFit at this event. Had a great time with all the coaches and educating people about how awesome CF is! 

5/12 WOD

Against a 12 minute clock:
3 Shoulder to overhead, 135/95
3 Chest to bar pull-ups
6 S2O
6 C2B
9,9..and so on.

Completed 15 Rounds +18 S2O and 6 C2B

NOTES:

Minor hand tear - it’s been a while since that’s happened. Hand is feeling better!! Little strain, but not too bad

Snatch Practice

10x1 108# 

felt good towards the end where I fell into a good groove

WOD Catch up

4/29

Tabata This

Pull ups 13-13-12-9-6-8-8-8
Push ups 11-11-8-7-6-6-6-6
Sit ups 13-13-13-13-12-12-12-12
Squat 24-23-23-25-24-23-22-20

422 reps

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4/30

• Squat 5(120) 3(150) 5(180)
• EMOM Snatch 10x2 95#
• Strict T2B 5x10
• GM 5x10 Green

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5/1

Bench 5(65-75-90-95-100)

Strict PUs 5 sets 9-8-8-8-7

Metcon

40 Burpees
50 DUs
30 Burpees
50 DUs
20 Burpees
50 DUS 
1K row

12:12 (estimated finish, I thought it was a 2K and didn’t look at the clock til 12:30 registered rowing 1098)

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5/2

EMOM Snatch 10x1 105#
GHR 5x5 

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5/6

Press 5(47-57-67)-77-87

Find 3RM Thruster 65-75-85-95-115-125-132(2)

• EMOM Snatch 10x2 97#
• Wt PU 5x2 (25-35-35-35(1)-25-25)
• Push up 5x15

**Note: My hand is still recovering from my missed clean attempt last Sunday, so having the bar rest in my hand is slightly painful. Thrusters were a little challenging considering that’s where the bar should rest and I compensated my form a little. can definitely get 132 for 3 had I had a normal hand!!