I enjoy these body weight days. Not that I dominate or anything but they are a nice reprieve from some of the heavier days. That being said, the 20 minute time frame of this one made it tough!
WOD "Cindy":
As Many Rounds As Possible (AMRAP) in 20 minutes
Mods:
None.
My Results:
14 Rounds + 5 pull-ups + 10 push-ups + 9 squats (24 reps)
The snatch. A pretty great weightlifting movement for developing explosive power all around. Also one of the toughest to master. Yesterday's wod seemed to be pretty tough. It was supposed to be short and sweet. But it was neither short nor sweet for me! I feel like I have a pretty good handle on the move, but it just steel feels a little awkward trying to chain them together in multiple reps (especially for time).
Personally, I like to step back from the weight, clear the mental fog, and then hit the rep. That's not necessarily great for a timed workout. But anyways, my times are a bit slower because I want to be safe and I still feel like focusing on the movement intensely is a good thing (I don't want to get injured!).
WOD:
9-7-5 Rep scheme: 9 of both exercises, then 7 of both, then 5 of both for time.
MODs:
No way I was doing 135 lbs. So I jumped WAY down to 75 lbs (and it was still difficult for me). My right hip was feeling a little tweaked throughout so my box jumps were more like step ups.
My Results:
Up in the 11 minute range. I was hoping to be finished with this around 7 minutes.
Forgot to log this yesterday, but I'm logging it now. I had taken a few extra rest days to end last week. Crazy how sometimes you just DON'T feel like working out. Don't get me wrong. I love it when I'm doing it and afterwards, but sometimes my body just needs rest. And that's what it gets!!
WOD:
MODs:
No modifcations for this one.
My Results:
I felt SO good after letting the body recup for a few days. My runs felt good, my push-ups were very fast. This is one of the few times I finished first in our group. I try not to make it about competing with others as my motivation (first) but I do think it's great to use a little friendly ompetition to drive you. Yesterday was one of those days when I needed that little extra push so I looked over my shoulder the whole workout!
I finished in 9:55.
Feeling a little sore from yesterday's wod.
WOD:
My Modifications:
None.
My Results:
For weighted pull-ups we added weight to back pack. And did STRICT pull-ups (no kips).
I did 26 lbs for a total score of 179 (Body Weight) + 26 = 205 lbs.
Tabata Squats - had to start in the low squat position. Reps = rear touches the bottom position (stack of plates). Rest for tabata was in the down position. My number was 5 (the lowest number of reps was the one that counted for your final score, so the goal was to keep up the numbers).
Tabata Push-ups - Standard push-ups. My number was 7.
All in all the tabatas were pretty tough. My knees hurt on the squats and my arms were killing on the push-ups. My right elbow has been hurting the last few days. Ice has helped. I think the strict pull-up motion is basically a movement I haven't done much of so it was tough.
Got to "introduce" my brother Jonathan to CrossFit Brunswick yesterday and today. He really enjoyed it and worked hard at tonight's wod.
WOD:
My Modifications:
Grace - 95 lbs. 135 would kill me.
My results:
Clean & Jerk - 165
Grace - A shade under 5 minutes.
Today we kicked off an 8 week nutrition "challenge" at CrossFit Brunswick. Basically you just eat like a hunter/gatherer (meats, veggies, nuts, seeds, fruits). Last time we did this I lost 14 lbs in 6 weeks. looking to drop another 15-20 this time. If I do I shoud be pretty leaned out.
Today's WOD:
5 rounds for time.
My Time:
My time was a bit over 24 minutes.
So I was all pumped up today about rocking Fran - one of the benchmark "girls" workout. Got to CrossFit Brunswick and my elbow was hurting like a mug (I'm not sure how a mug actually hurts, but it must be quite bad, because that's how I was hurting!)...
I started to rock the regular Fran - Thrusters & Pull-ups and on the 3rd thruster, my elbow said NO WAY!
So I stopped and then grabbed a 53 lb KB and re-started again 2 minutes later.
WOD:
Modified Fran
21-15-9 for time (do 21 of both exercises, then 15, then 9)
My Time:
8:03
I wanted to compare to my last time of 14:09, but since I had to modify it wouldn't be an accurate comparison. That being said, I'm proud of my KB time.
Tonight's wod was called Brenton. A little sore from yesterday's CrossFit Total wod, but definitely enjoyed the slow pace of lifting for 1RMs. So the thought of bear crawls and broad jumps wasn't too bad, but I'd rather be lifting heavy stuff! :)
WOD:
5 rounds for time
My Results:
15:16
Good workout!
Today was a workout called CrossFit Total. You go for 1 rep max in all 3 exercise and total all the lbs up for your "CrossFIt Total." The photo is me warming up for the Push Press.
WOD:
Find 1 Rep Max for each and total up the lbs for total score.
My Results:
715 Total
Last time I did this my Total was 635
Total improvement = 80 lbs.
Getting excited about the PALEO CHALLENGE coming up next week. My goal is to lose 20 lbs and to lean out as much as I can.
Today's Saturday workout was pretty tough. I felt really good afterwards though. Like I had given it my best effort.
WOD:
"Jack"
AMRAP in 20 minutes
My Modifications:
My Results:
20 minutes!! Just kidding. Everybody's time was 20 minutes because it was an "AMRAP" [as many rounds as possible] within 20 minutes wod!
I got 6 rounds + 10 push presses + 10 KB swings + 6 box jumps. Not too shabby. My goal was to do 7 rounds. I missed it by 4 reps. I'm happy with that.
Here's to a great new year of training hard and eating clean with CrossFit Brunswick!
