Hang Power Snatch
3-3-3-3-3
My Performance: 45-53-73-83-88
I love snatches, but power snatches are really hard! I went and did 118 lbs snatch after finishing this WOD.
Tuesday, September 22, 2009
Friday, August 29, 2009 WOD:
5 Rounds for Time of:
15 Overhead Walking Lunges w/Right Arm
15 Overhead Walking Lunges w/Left Arm
21 Box Jumps (20 inch box)
Rx’d Weight for Men/24kg & Women/16kg
My Performance: 18.53 Rx
This was a really sweaty workout. It's hard to hold a heavy weight over your head with a straight arm, and not let it fall to the side. Quad killer.
15 Overhead Walking Lunges w/Right Arm
15 Overhead Walking Lunges w/Left Arm
21 Box Jumps (20 inch box)
Rx’d Weight for Men/24kg & Women/16kg
My Performance: 18.53 Rx
This was a really sweaty workout. It's hard to hold a heavy weight over your head with a straight arm, and not let it fall to the side. Quad killer.
Wednesday, August 26, 2009 WOD:
“Heavy Grace”
30 Clean & Jerks for time
(Full Squat Clean to Overhead)
Rx’d Weight for Men/155lbs & Women/100lbs
My Performance: 11.36 Rx
I didn't want to Rx this one...because I was afraid to. I thought it was supposed to be a sub 5 min WOD, but it's not. Paul put 100 lbs on and said, "You'll thank me tomorrow." I was greatly suprised that I finished this WOD in an "ok" amount of time!
30 Clean & Jerks for time
(Full Squat Clean to Overhead)
Rx’d Weight for Men/155lbs & Women/100lbs
My Performance: 11.36 Rx
I didn't want to Rx this one...because I was afraid to. I thought it was supposed to be a sub 5 min WOD, but it's not. Paul put 100 lbs on and said, "You'll thank me tomorrow." I was greatly suprised that I finished this WOD in an "ok" amount of time!
Monday, August 24, 2009 WOD:
3 Rounds for time of:
33 Wall Ball Shots (Men/20lbs & Women/12lbs)
33 Kettlebell Swings (Men/24kg & Women/16kg)
My Performance: 10:48 Rx
This was my first Rx WOD way back in Januaray! I think I did a really good job shving almost 5 minutes off my time! It was a great day!!!
33 Wall Ball Shots (Men/20lbs & Women/12lbs)
33 Kettlebell Swings (Men/24kg & Women/16kg)
My Performance: 10:48 Rx
This was my first Rx WOD way back in Januaray! I think I did a really good job shving almost 5 minutes off my time! It was a great day!!!
Friday, August 21, 2009 WOD:
“Nancy”
5 Rounds for Time of:
400 Meter Run
15 Overhead Squat (Men/95lbs & Women/65lbs)
My Performance: DNF, 4 rounds at 13:58
I came into this WOD so excited, evidently too excited to keep up with my rounds. I was right behind a guy, who, at some point lapped me b/c he was doing pvc OHS's. Uncle Dan came to congratulate me as I finished my "last" round of squats. And I stopped. I honestly couldn't remember how many rounds I'd done. I was confused b/c Joey was finished, and I though I was right behind him. I'll never let that happen again though. Tick marks in chalk for me from now on. This feeling sucks.
5 Rounds for Time of:
400 Meter Run
15 Overhead Squat (Men/95lbs & Women/65lbs)
My Performance: DNF, 4 rounds at 13:58
I came into this WOD so excited, evidently too excited to keep up with my rounds. I was right behind a guy, who, at some point lapped me b/c he was doing pvc OHS's. Uncle Dan came to congratulate me as I finished my "last" round of squats. And I stopped. I honestly couldn't remember how many rounds I'd done. I was confused b/c Joey was finished, and I though I was right behind him. I'll never let that happen again though. Tick marks in chalk for me from now on. This feeling sucks.
Wednesday, August 19, 2009 WOD:
Hang Power Clean
3-3-3-3-3
My performance: 113 lbs
I don't know my build up. I tried 123 lbs, but only got 2 reps. I hurt my wrist and had to stop. I should have done 118 lbs, but I didn't know my max. I thought I could handle 123 lbs. Woops.
3-3-3-3-3
My performance: 113 lbs
I don't know my build up. I tried 123 lbs, but only got 2 reps. I hurt my wrist and had to stop. I should have done 118 lbs, but I didn't know my max. I thought I could handle 123 lbs. Woops.
Monday, August 17, 2009 WOD:
“Cindy”
As Many Rounds as Possible in 20 Minutes of:
5 Pull Ups
10 Push Ups
15 Squats
My Performance: 13 + 2 squats
I had one of my best friends from my gymnastics days there with me today! Carol came to try out CF, and as far as I could tell, she LOVED it! I haven't seen her since my freshman year at USC when I just happened to walk by her on the way to either my spanish or calculus class when she recognized me and called out my name! I never got a chance to catch up with her b/c we were both in a hurry to get to class, but I recently found her on FB, and I was determined not to let this chance to reunite with my old friend pass by like the other time. So what did I do? I invited her to a CCF WOD! I didn't really push myself today b/c I was trying to stay with Carol. Next time, I'll go for 15 rounds.
As Many Rounds as Possible in 20 Minutes of:
5 Pull Ups
10 Push Ups
15 Squats
My Performance: 13 + 2 squats
I had one of my best friends from my gymnastics days there with me today! Carol came to try out CF, and as far as I could tell, she LOVED it! I haven't seen her since my freshman year at USC when I just happened to walk by her on the way to either my spanish or calculus class when she recognized me and called out my name! I never got a chance to catch up with her b/c we were both in a hurry to get to class, but I recently found her on FB, and I was determined not to let this chance to reunite with my old friend pass by like the other time. So what did I do? I invited her to a CCF WOD! I didn't really push myself today b/c I was trying to stay with Carol. Next time, I'll go for 15 rounds.
Friday, August 14, 2009 WOD:
“Fran”
21-15-9 for time of:
Thrusters (Men/95lbs & Women/65lbs)
Pull Ups
My Performance: 9.02 RX
This was a deceivingly hard WOD. I had a goal for sub 7 min, but no way! I did all 21 thrusters without breaking, but then I couldn't do more than 5 the next round. I probably should have paced myself better. I had a partner today who counted reps. She was military and starting school at USC. She had done CF in the DC area but not for a while. She did Rx weight though...impressive!
21-15-9 for time of:
Thrusters (Men/95lbs & Women/65lbs)
Pull Ups
My Performance: 9.02 RX
This was a deceivingly hard WOD. I had a goal for sub 7 min, but no way! I did all 21 thrusters without breaking, but then I couldn't do more than 5 the next round. I probably should have paced myself better. I had a partner today who counted reps. She was military and starting school at USC. She had done CF in the DC area but not for a while. She did Rx weight though...impressive!
Wednesday, August 12, 2009 WOD:
Deadlift
3-3-3-3-3
My Performance: 95-135-175-205-225
I think I like DL's b/c I feel strong. It was really hard, but I did it.
3-3-3-3-3
My Performance: 95-135-175-205-225
I think I like DL's b/c I feel strong. It was really hard, but I did it.
Monday, August 10, 2009 WOD:
Press
5-5-5-5-5
My Performance: 60-65-70(x3)/-70-70
Shoulder press is always really hard for me. This is the first time I've done a 5RM. I just stayed on 70 since I missed my third round. I really fought for my last rep on the last round. It probably took me an entire minute to get it over my head...but I didn't give up.
5-5-5-5-5
My Performance: 60-65-70(x3)/-70-70
Shoulder press is always really hard for me. This is the first time I've done a 5RM. I just stayed on 70 since I missed my third round. I really fought for my last rep on the last round. It probably took me an entire minute to get it over my head...but I didn't give up.
Friday, July 29, 2009 WOD:
Tabata Deadlifts and Burpees (total reps),
Tabata Double Unders (max reps),
Tabata Row (for calories)
My Performance: 153 (95 lbs.), 9, 47 (?)
I went to Crossfit St. Louis while visiting St. Louis. I went all out with the DL/burpee WOD not realizing that there was more to come. Evidently, the ladies class at CFStL do not like WODs unless they are cardio--so they do ALOT of tabata work. I demonstrated a "proper chest-to-floor" burpee for the ladies...then 3-2-1 GO! I had the highest score for the ladies but probably should have done 135 lbs. for the DL's. I was able to use a Buddy Lee rope for the DU for the first time, and what a difference! It was the first time I was able to do all the DU's in a row I wanted. I got really tired on these though and only got 9 for max reps when I did 22 my first round...ugh. I would have gotton at least 60 calories exept that I swear the coach called out "halfway done" when I was at 42 calories. I slowed down so I would have some juice left over for the other "half" of the workout, but then she called time. I was really upset. I love to row, and it would have been nice to beat the lady record of 63. Oh well, maybe next time...
Tabata Double Unders (max reps),
Tabata Row (for calories)
My Performance: 153 (95 lbs.), 9, 47 (?)
I went to Crossfit St. Louis while visiting St. Louis. I went all out with the DL/burpee WOD not realizing that there was more to come. Evidently, the ladies class at CFStL do not like WODs unless they are cardio--so they do ALOT of tabata work. I demonstrated a "proper chest-to-floor" burpee for the ladies...then 3-2-1 GO! I had the highest score for the ladies but probably should have done 135 lbs. for the DL's. I was able to use a Buddy Lee rope for the DU for the first time, and what a difference! It was the first time I was able to do all the DU's in a row I wanted. I got really tired on these though and only got 9 for max reps when I did 22 my first round...ugh. I would have gotton at least 60 calories exept that I swear the coach called out "halfway done" when I was at 42 calories. I slowed down so I would have some juice left over for the other "half" of the workout, but then she called time. I was really upset. I love to row, and it would have been nice to beat the lady record of 63. Oh well, maybe next time...
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