Friday, June 5, 2009

The Exercise

Yesterday's WOD looked a lot more terrible than it really was. I enjoyed it but am a little sore today. This fact makes me glad that I chose to go with a lower weight.

Thursday, 4 June

WOD: The Exercise

100 Clean & Jerks/Snatches 95/65 lbs
100 OHS 95/65 lbs

Alternate movements between reps.

I was nervous about this one, mostly because I was still a bit sore from Tuesday and knew that it would be really tough for me to do 100 OHS. I opted to use 55 lbs for this. I did the C&J and the OHS in 10/10 reps. The C&J with 55l bs were actually really good and I did all of them with hardly any trouble. My form broke down with the OHS in my last few reps of them. I ended up putting a box in front of me to help me keep my butt back. The last 20 were pretty rough. Still like 'em though.

Looking forward to forging elite fitness and grilling out today.

Wednesday, June 3, 2009


Yesterday's WOD was deceptively tough (aren't they all?). It was a nice intro to split cleans though, which I have never done with weight before.

Tuesday, 2 June

WOD: Erin

5 Rounds:

15 Dumbbell Split Cleans 40/25lbs
21 Pull-Ups

I used the 25lb dumbbells. Since this wasn't for time, I really tried to focus on my form. It was hard to make sure I did everything correctly, from exploding up into the shrug to keeping my elbows close to my body. We were to alternate front legs, which was good as it provided rest. My right leg is my strongest. Making me use my left leg was good because...well, I am a spaz with the left side of my body. Ol' Blue and I were re-acquainted as I used her for the Pull-Ups and did them all. Then, afterwards, for fun we did a Flutter Kick Tabata. Wohoo!

I am sore today. Good thing it is a rest day!

Tuesday, June 2, 2009


Is it really June already? When did that happen? Yesterday's WOD was one of my faves. I like Overhead Squats.

Monday, 1 June

WOD: Nancy

5 Rounds for Time:

400m Run
15 OHS 95/65 lbs

I went in knowing I could do this at the prescribed weight, so I did. I really focused on my form because I can see how you could easily hurt yourself doing OHS. I also use a ball to make sure I am going down far enough. So, I used 65 lbs and finished in 20:17. My previous best was 20:27. A 10 second improvement? Sweet! However, I really need to get better/faster at getting the weight over my head so my time will get even better.

Sunday, May 31, 2009

I have a Fever....

And the only prescription is more KettleBell!

Resting  up today because the past week was hard. especially Saturday.

Saturday, 30 May

WOD: KettleBell Circuit

5 Rounds: 1 Min Work/30 Sec Active Rest (3 Burpees)

Alternating Squat
Reverse Lunges

I started out with the 25lb KettleBell and made it through the first 2 rounds and then had to go down to 20lbs. Not the best performance, but I was really having a hard time. Matt showed us a version of the swings where you swing it with one hand, catch it with the same hand but with you forearm up and swing it outside of your leg. Hard to explain but not too hard to do.  The alternating squats were fine and that reverse lunges were good. The Burpees made the whole thing harder. Matt asked us on several occasions if any of us were going to puke. I never really felt like puking but blacking out, yes. It was so hot and humid that is was a bit scary. Welcome to CrossFit during a DC summer. I am going to have to drink ALOT more water.

Friday's WOD was pretty good. We did hang cleans, which I like.

Friday, 29 May


3 Rounds of:
12 Hang Cleans
2 Min Rowing
2 Min Rest

3 Min rest

Run 1 Mile

3 Rounds of:
8 Pull-Ups
8 Ring-Dips
8 KB Swings
8 Push-Ups
60m Farmer's Walk
1 Minute Rest

This one was really good because it included so many things. I actually started with the 2nd part since there were so many people. I used Ol' Blue for the Pull-Ups though when My arms aren't really tired, I can do a few Pull-Ups without it at all. I did jumping Ring Dips and used the 30lb KB for the swings. I also did true Push-Ups the entire time and used 35lb dumbbells for the Farmer's Walk.

I ran a very fast (for me) mile with Dan because it was lightning and raining. Our other option was jumping rope for 1o minutes. We did it in about 7 minutes, although Kathryn accused me of miscounting laps again. However, I can say with utmost confidence we did run 4 laps and she is just jealous (yeah, right.)

The Hang Clean part went well. I have never done a full Hang Clean with weight before, so I started off with just the bar, then 55lbs, then 65 lbs. I love it.  I can probably do more next time. Rowing was the same as usual and I tired to keep the same pace each time. It was good.