Thursday, December 10, 2009

Kettle Bells, Kettle Bells, Kettle All the Way...

Yesterday's WOD was pretty cool. I decided to kick it up a notch in weight to see if I could do it. I made it through without having to go down at all, so that was neat.

Wednesday, 9 December

WOD: KB Circuit

5 Rounds: 1 Minute Work/30 seconds "Active Rest" 5 KB/AK Push-Ups

Overhand/Underhand Swings
Upper Cut Hot Potato Squats
Reverse Lunges

I used a 16kg KB for this and it was HEAVY! But, I made it through. That was cool. Because I am unable to do OH/UH Swings even with a lighter weight, I just did regular swings, which were challenging enough. While I like Upper Cut Hot Potato usually, the Squats thrown in really screwed me up. I managed to get through it. Reverse lunges went the same as usual. The active rest KB Push-Ups are always hard for me to do, but that is ok. I modified them when I needed to. I am really quite proud I didn't have to go down in weight.

Also, one of our resident leaders in awesome just happened to have his AK with him at the gym, so did the Push-Ups like this:

Awesome? Yes.

Wednesday, December 9, 2009

New Bench Press Max and Other Miracles

Yesterday's WOD was great. Today, however, my shoulders are fried so I am really hoping today is a lower body workout. Yep, yep, yep.

Tuesday, 8 December


M.E. Bench Press


As Many Rounds As Possible in 15 Minutes of:

20 KB Snatches (10R/10L)
20 Wall Balls

I started the Bench Press at 75lbs and easily made my way up to 95lbs. I remember when that was may max. Weird. I finally ended on 135 and that was tough for me, but I got it. I feel pretty awesome about it.

The rest of the workout was tough. I used a 30lb KB for the Snatches and a 12lb ball for the Wall Balls. I got through 4 full rounds and almost half of another round in 15 minutes. Needless to say between the Rowing on Monday and yesterday's WOD, my arms are TIRED!!!

Tuesday, December 8, 2009


So as I was internet surfing this morning, you know, instead of actually doing something constructive, I found this awesomeness:

Do I want to do this ? HELLS YES!!!! It is north of B-more in October and I think it would totally rock AND that CrossFit Tyson's Corner should set up a team or something. For real. I mean, not only do you get to run a wicked awesome race, but you get this:

AND FREE BEER! I think I would wear the helmet around all the time. Well, maybe just on weekends, but still. Who's in?

Anyway, we did a great WOD yesterday. It was in honor and remembrance of those soldiers killed at Fort Hood, four of which belonged to the Lumberjack CrossFit affiliate.

Monday, 7 December: A Day the Will Live in Infamy

WOD: Lumberjack 20

20 Deadlifts (275lbs)
400m Run
20 KB Swings (2 pood)
400m Run
20 OHS (115lbs)
400m Run
20 Burpees
400m Run
20 Pull-Ups (Chest to Bar)
400m Run
20 Box Jumps (24")
400m Run
20 DB Squat Cleans (45lbs)
400m Run

This was rough but awesome. However, because it was wet, dark, and slightly icy outside, I decided to Row 500m instead of Run 400m. Did it slow me down? Yes, but I need to get better at Rowing. Anyway, here is the rundown: I used 115lbs for the Deadlift (because I couldn't lift 275 lbs if I tried). Plus 115lbs is heavy enough to be challenging but not so heavy I will hurt myself. I used a 1 pood KB for the Swings and 75lbs for OHS, which I completely crushed, thanks. I love OHS. The Burpees weren't bad because there were only 20 of them. I did Kipping Pull-Ups for all 20. It took me some time because my arms were really tired for some reason. Oh well. I used the 24" box for the Box Jumps. I know I look completely ridiculous doing them on that box because I really have to used my arms to jump up that high. I am only 5'2" and I have short, stumpy legs, so it is challenging. For the DB Squat Cleans I used 25lbs and they were heavy enough. I finished in 40:40. It rocked.

Last Week Catch Up

So last week was a good week at CrossFit. Let's catch up. Not ketchup.

Thursday, 3 December


ME Hang Power Snatch 5x5x5x3x3x3

3 Rounds of :

20 KTE
25 Push-Ups
30 KB Swings

Hang Power Snatches are very hard for me to do. I maxed out at 65lbs, though I attempted 75 and sort of failed. That is ok. For the rest of the WOD, I did modified Push-Ups and used the 1 pood KB for the swings. I believe I finished around 12 minutes. The KTE were ridic as always.

Friday, 4 December

WOD: Partner Workout

3 Rounds/1 Minute Intervals:

Row/Flag Push-Ups
Wall Ball Cleans/Wall Walks
Ball Slam Toss
Bob and Weave/KB Swings

I would first like to say I did not particularly like this WOD. I did manage to do true Flag Push-Ups all three rounds and was surprised to find that they are easier to do on your feet than on your knees. I used a 12lb ball for the WB Cleans and the Wall Walks were horrible as usual. We used a 20lb ball for the slams. I like this part a lot. Bob and Weave was hard for me because holding KB at rack make me unable to breathe, even if they are only 20lbs. Ugh! I used a 35lb KB for the swings and was quite proud. Some of these could be incorporated it other WODs and I would like it.

Saturday, 5 December

WOD: 2 Rounds of Jackie for Time

1000m Row
50 Thrusters 45#
20 Pull-Ups (modified for the 2 rounds)

This one was not too bad. I would like to attempt Jackie to see how fast I could do it but I know the Pull-Ups would kill me. I am also not a fast rower. That being said, I finished in 25:something. Not too shabby. I did one round of Kipping Pull-Ups and used Ol' Blue for the second round.