Snatch 1-1-1-1-1-1-1
My Performance: 93lbs
That's pretty good considering last time we had a snatch max, the class ended up just doing 150 reps. I don't know what the numbers were last time, but Paul said I did pretty good. I think I could have done another 5 or 10 pounds, but it was a good stopping point for my first time.
Friday, April 24, 2009
Wednesday, April 22, 2009 WOD:
30-20-10 for time of:
Hang Cleans
Pull Ups
Rx’d Weight for Men/135lbs and Women/95lbs
My Performance: 19:21 75 lbs
That is an insane Rx weight for women. Normally the Rx's are 65 lbs or 75 lbs. I'm not sure anyone at the gym could Rx this workout. It was very hard because the cleans are full squat cleans--weight starts on the ground.
Hang Cleans
Pull Ups
Rx’d Weight for Men/135lbs and Women/95lbs
My Performance: 19:21 75 lbs
That is an insane Rx weight for women. Normally the Rx's are 65 lbs or 75 lbs. I'm not sure anyone at the gym could Rx this workout. It was very hard because the cleans are full squat cleans--weight starts on the ground.
Friday, April 17, 2009
Friday, April 17, 2009 WOD:
As Many Rounds in 20 minutes of:
7 Cleans
10 Burpees
Rx’d Weight for Men/135lbs & Women/95lbs. Cleans are full squat cleans starting from the ground.
My Performance: 6 rounds; 65lbs
I was spent today. On a normal day, I could have Rx'd, but I wasn't feeling it today. I finished with my first round at just over 2 min--and I wanted to quit and go home. I've never wanted to quit so much in my life as today. I don't know what it is...why I have ZERO energy 24/7, why I feel like I haven't slept in weeks, why I always wake up feeling like I've been hit by a mack truck...
I hardly ever play with the kids anymore, I can't lose weight no matter how hard I try (or not eat). I'm sick of whatever rut I'm in. I wish I knew if it were some kind of medical thing or if it's all just in my head.
7 Cleans
10 Burpees
Rx’d Weight for Men/135lbs & Women/95lbs. Cleans are full squat cleans starting from the ground.
My Performance: 6 rounds; 65lbs
I was spent today. On a normal day, I could have Rx'd, but I wasn't feeling it today. I finished with my first round at just over 2 min--and I wanted to quit and go home. I've never wanted to quit so much in my life as today. I don't know what it is...why I have ZERO energy 24/7, why I feel like I haven't slept in weeks, why I always wake up feeling like I've been hit by a mack truck...
I hardly ever play with the kids anymore, I can't lose weight no matter how hard I try (or not eat). I'm sick of whatever rut I'm in. I wish I knew if it were some kind of medical thing or if it's all just in my head.
Wednesday, April 15, 2009 WOD:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
AND/OR
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
You must start and end the workout with a 1 mile run. You may partition as necessary on the pull ups, push ups, and squats. If you have a weighted vest, wear it.
My Performance: Press: 53-63-68-73-75 PR!
Push Press: 65-75-95-90-95 (1 rep)
Push Jerk: 65-85-95-105 (3 reps)
I've never done the 1-3-5 workouts. I've only ever done one rep max. It's a lot harder adding reps. I thought I had the 105 lb Push Jerk, but on the 4th rep, the bar went too far in front and I dropped it. So, I also don't have any clue as to where I stand with the others.
About Murph: Can you believe that is actually a workout? It's insane! AND--you're supposed to wear a weighted vest! No thank you. Maybe later...
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
AND/OR
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
You must start and end the workout with a 1 mile run. You may partition as necessary on the pull ups, push ups, and squats. If you have a weighted vest, wear it.
My Performance: Press: 53-63-68-73-75 PR!
Push Press: 65-75-95-90-95 (1 rep)
Push Jerk: 65-85-95-105 (3 reps)
I've never done the 1-3-5 workouts. I've only ever done one rep max. It's a lot harder adding reps. I thought I had the 105 lb Push Jerk, but on the 4th rep, the bar went too far in front and I dropped it. So, I also don't have any clue as to where I stand with the others.
About Murph: Can you believe that is actually a workout? It's insane! AND--you're supposed to wear a weighted vest! No thank you. Maybe later...
Monday, April 13, 2009
Monday, April 13, 2009 WOD:
For Time:
Run 400 meters
30 Back Squats
Run 400 meters
20 Front Squats
Run 400 meters
10 Overhead Squats
Rx’d Weight for Men/95lbs & Women/65lbs
My Performance: 13:40 Rx'd
I had to keep up with the guys today. The "ladies class" on Mondays is starting to be the "men's class with a lady." I have a hard time running, but overall, I think I did pretty good today. The hardest part was the front squats. I was able to pump out the OHS's without putting the bar down and resting even though it was the last thing!
Run 400 meters
30 Back Squats
Run 400 meters
20 Front Squats
Run 400 meters
10 Overhead Squats
Rx’d Weight for Men/95lbs & Women/65lbs
My Performance: 13:40 Rx'd
I had to keep up with the guys today. The "ladies class" on Mondays is starting to be the "men's class with a lady." I have a hard time running, but overall, I think I did pretty good today. The hardest part was the front squats. I was able to pump out the OHS's without putting the bar down and resting even though it was the last thing!
Friday, April 10, 2009
For Time:
50 Wall Ball / 5 Rope Climbs
40 Wall Ball / 4 Rope Climbs
30 Wall Ball / 3 Rope Climbs
20 Wall Ball / 2 Rope Climb
10 Wall Ball / 1 Rope Climb
Rx’d Weight for Men/20lbs & Women/12lbs
My Performance: 21:15 Rx'd again!
Exciting day at the gym today! I Rx'd the workout alongside one of my favorite crossfitter's--Uncle Dan! I didn't know if I could rope climb, but Uncle Dan showed me some military secrets of rope climbing. I'm excited to see if I make "Top 5".
50 Wall Ball / 5 Rope Climbs
40 Wall Ball / 4 Rope Climbs
30 Wall Ball / 3 Rope Climbs
20 Wall Ball / 2 Rope Climb
10 Wall Ball / 1 Rope Climb
Rx’d Weight for Men/20lbs & Women/12lbs
My Performance: 21:15 Rx'd again!
Exciting day at the gym today! I Rx'd the workout alongside one of my favorite crossfitter's--Uncle Dan! I didn't know if I could rope climb, but Uncle Dan showed me some military secrets of rope climbing. I'm excited to see if I make "Top 5".
Friday, April 10, 2009 WOD:
Snatch
1-1-1-1-1-1-1
This was the workout we were supposed to do.
And this is the workout that we did:
Snatch to hip, Snatch to high pull, Full Snatch. Three movements equal one rep. 50 reps.
I had to do it with 55lbs. 150 movements with 55 lbs equals not as much fun as doing snatches--And I can't make the top five. Oh well, maybe next time.
1-1-1-1-1-1-1
This was the workout we were supposed to do.
And this is the workout that we did:
Snatch to hip, Snatch to high pull, Full Snatch. Three movements equal one rep. 50 reps.
I had to do it with 55lbs. 150 movements with 55 lbs equals not as much fun as doing snatches--And I can't make the top five. Oh well, maybe next time.
Monday, April 6, 2009
Monday, April 6, 2009 WOD:
Clean & Jerk
1-1-1-1-1-1-1
My Performance: 53-73-93-103-(108/)-108-113
I was really excited about this. I think I did really well. My clean from January was 105 lbs. I missed the first 108 lbs because I bent my arms on the jerk.
1-1-1-1-1-1-1
My Performance: 53-73-93-103-(108/)-108-113
I was really excited about this. I think I did really well. My clean from January was 105 lbs. I missed the first 108 lbs because I bent my arms on the jerk.
Friday, April 3, 2009 WOD:
Shoulder Press
1-1-1-1-1-1-1
My Performance: The book said 65 lbs, but I think I remember it being 70 lbs.
I think it went something like: 55-60-65-70-(75/)-(75/), but I could be wrong. We'll go with 65 lbs--that way I have a bigger PR next time!
1-1-1-1-1-1-1
My Performance: The book said 65 lbs, but I think I remember it being 70 lbs.
I think it went something like: 55-60-65-70-(75/)-(75/), but I could be wrong. We'll go with 65 lbs--that way I have a bigger PR next time!
Thursday, April 2, 2009
Wednesday, April 1, 2009 WOD:
April Fool's WOD:
“The Kirk”
3 Rounds for Time of:
8 Bench Press (M/185 & W/135)
8 Bent Over Dumbell Rows
8 Dumbell Flies
8 Dumbell Raises
8 Crunches
8 Bicep Curls
8 Behind the back Wrist Curls
Rx’d Weight on Dumbell Exercises is Men/45lbs & Women/30lbs
The REAL WOD:
"Nasty Girls"
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
Rx's Weight for Hang Cleans is Men/135lbs & Women/90lbs
My Performance: 28:57 MOD
I don't like body weight workouts--because I CAN'T DO THEM. I had to do 4 ring dips and 4 pull ups to equal 1 mucsle up. Then I had to do them both 6 MORE TIMES. I did Hang Cleans with 83 lbs because this is the first time I've done Hang Cleans. They're pretty fun. I'm sure I could have pulled off 90 lbs but the first few were awkward until I got the rhythm of it.
It's frustrating b/c I'd have to be itty bitty with huge muscles to do this workout, whereas the men either need to be itty bitty OR have huge muscles to do it. The girls in the video are beastly. I don't want to look like that...although...I wouldn't mind the stomach!
Here's the video--see for yourself:
http://www.youtube.com/watch?v=iavq_y20thc
“The Kirk”
3 Rounds for Time of:
8 Bench Press (M/185 & W/135)
8 Bent Over Dumbell Rows
8 Dumbell Flies
8 Dumbell Raises
8 Crunches
8 Bicep Curls
8 Behind the back Wrist Curls
Rx’d Weight on Dumbell Exercises is Men/45lbs & Women/30lbs
The REAL WOD:
"Nasty Girls"
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
Rx's Weight for Hang Cleans is Men/135lbs & Women/90lbs
My Performance: 28:57 MOD
I don't like body weight workouts--because I CAN'T DO THEM. I had to do 4 ring dips and 4 pull ups to equal 1 mucsle up. Then I had to do them both 6 MORE TIMES. I did Hang Cleans with 83 lbs because this is the first time I've done Hang Cleans. They're pretty fun. I'm sure I could have pulled off 90 lbs but the first few were awkward until I got the rhythm of it.
It's frustrating b/c I'd have to be itty bitty with huge muscles to do this workout, whereas the men either need to be itty bitty OR have huge muscles to do it. The girls in the video are beastly. I don't want to look like that...although...I wouldn't mind the stomach!
Here's the video--see for yourself:
http://www.youtube.com/watch?v=iavq_y20thc
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