CrossFit Journey

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!!

Posted 2 weeks ago

2 notes

WOD Catch up 4/29-5/1

Will post on the Jon North Seminar when I actually get some time to be thoughtful about my perspective, BUT PRs were made for sure

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Jon North Seminar

Snatch 125# (PR - body weight, up 10)

Clean & Jerk #163 (PR Jerk +3, got the 173 clean, but missed the jerk)

*Oh man I caught a nasty clean, sort of strained my wrist a bit, so taking it easy

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4/29 WOD

Tabata Something Else

Pullup 13-13-12-9-6-8-8-8
Push up 11-11-8-7-6-6-6-6
Situp 13-13-13-13-12-12-12-12
Squat 24-23-23-25-24-23-22-20

422 Reps

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4/20 WOD

Squat
5(130)-3(150)-5(180)
Snatch EMOM 10x2 95#
Good morning 5x10
Strict t2B 5x10

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5/1 WOD

Bench

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

Strict Pullups 9-8-8-8-7

Snatch Drills

Metcon

40 Burpees
50 DUS
30 Burpees
50 DUS
20 Burpees
50 DUS
1K Row

12:12? I’m an idiot and thought it was a 2k row?!? Overpaced - oops! All DUs and Burpees unbroken

Posted 3 weeks ago

1 note

Jury duty - blues

Doing my civic duty = complete routine in shambles. So much to update here

4/20 WOD

Snatch 10x1 105# EMOM
GHR 5x5
Deadlift 3 (175-185-200)

4/22 WOD at CF212

Elizabeth
21-15-9
Clean 95#/Dips
11:10 - I HATE RING DIPS!

4/23 WOD CF212

2 Rounds for Reps
2 min OHS 65# - 2 min rest
2 min Row for cal - 2 min rest
2 min burpees - 2 min rest

199 reps

4/25 WOD

Snatch EMOM 10x 3 85#

Press 5(52.5-62.5) 3(72.5-77.5) burn (82.5) got 6

Wt PU 5x3 at 26#

4/27 WOD

Squat
3(130-150) 170 burn, only got 4 (knees been feeling funny again)

GM 5x10 green band
GHDSU 5x10

4/28 JON NORTH ATTITUDE NATION SEMINAR

- will blog on this separately :)

Posted 3 weeks ago

2 notes

4/17 and 4/18 WOD

Back squats
5(165-175-185-195)

Conditioning:
10 minute AMRAP of:
10 Burpees
10 Toes to bar

9 rounds + 11 reps

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4/18 WOD

*quickest WOD I’ve done; super efficient. In at the gym by 6; Started to lift by 6:10, ended right at 630pm in time to coach! Whew

EMOM 10x3

Power Clean 120#

5x10GHDSU

5x10 Good mornings

1 note

AHh - more catch up

Jury duty is really throwing a wrench into life - LOL oke dramatic I know but I feel like I work 2 jobs with 12 hour shifts! Jury duty til 430 - home to walk the dog, run to WOD at 630 then coach 730 & 830. Whew!

In any case, I’ve been fortunate enough to be able to get to the gym for a 630PM WOD with the classes so this is where I’m at right now

4/13 WOD

•Super long day, coached 4 WODs back to back; Straight into a 3 hour on ramp, then a 1 hour private…then squeezed in some thing

Clean
EMOM 10×2 137.5

Deadlift
5(165-175-185)

GHR 5×5
Strict T2B 5×10

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4/14 WOD

Snatch EMOM
10×2 92.5

Press 5(47.5-57.5-62.5-67.5)- 77.5 (6)
Wt Pullups 5×3 26#
Dips 5×10

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4/15 WOD

WOD:
21 OHS, 75
21 Pull-ups
100 Double unders
15 OHS
15 Pull-ups
100 Double unders
9 OHS
9 Pull-ups
100 Double unders

10:10 rxd - followed by a little pukie

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4/16 WOD

“Cleanin’ Nancy”
5 rounds for time of:
15 Hang squat cleans, 65
400m Run

16:15 - I still suck at running, HSC all unbroken..slug fest on the run

4 notes

WOD, crossfit,

Make up WODs

Got selected for jury duty, which throws off all my training!! AHHHH

4/7

The Chief

5 Intervals, 3 minutes - 1 minute rest in between

3 Power Cleans 95#
6 Push ups
9 Squats

24 rounds + 2 cleans

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4/8 WOD

7x3 Squats

160 for 5 sets, 170, 190(2)

METCON - Tabata Push Up/Situp

12-12-12-11-9-8-8-7

14

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4/11 WOD

3-3-3-3-3

110-115-125-130-140(2)

Conditioning:
18-15-12-9-6-3
SDHP, 65
Box Jumps, 20

3:59

2 notes

4/4 WOD - the END of the OPEN

So today I completed the last WOD for the open. My scheduling over the next few days mean I’m going to be a bit crazy, so I decided to give it a go this afternoon.

4 minutes
15 Thursters 65#
15 C2B

78 reps

So at the end of 5 weeks, I can honestly say that I’ve tried my hardest. I definitely put a lot of pressure on myself to perform well and perhaps a little too much. I just read this blog post from Chris Spealler “Keep Your Head in It” and it’s a great reminder to remember why you’re doing this and that you’re not soley defined by how you perform. After WOD 1, which I did twice, I had a breakdown after the WOD because my second attempt was 2 less reps. After 13.4 I realized I was at a point where my standings are where they are, and there was no shot I’d even come close to where I was last year (81st). It made me really step back and now I’m at point where I’m re-evaluating my goals and where I’d like to be. Compared to last year, I’m a lot stronger and am a lot more mentally strong. It just seems like this year the CrossFit Open has become a lot more competitive and people have also gotten better as well!

So does it bruise my ego that I’m not doing as well as I want to be, yes. Am I disappointed that I’m not at the top of the leaderboard - yes - BUT I’ve finally realized that I’m really competing against myself and that no one else really cares how I did. The only person that put any pressure on me was me. The disappointment isn’t from anyone else, it’s all internal. I just realized that I’ve reached a point where I need to figure out where I want to be and what I want to work on.

Maybe 2014 regionals?! Or just hitting PRs left and right!We’ll see

1 note