Work it (4/7-4/13)

Work it, girrrrrl!

Sunday: Rest Day

Monday:
-Snatch 7 sets of a snatch pull and 2 hang squat snatches – 60 lb.
-WOD: 3 rounds of 10kb thrusters & 50m farmers carry (I used 25 lb kbs and finished in 4:15)

Tuesday:
-WOD: 3x (2 min rest in between)
-300 yard shuttle run (50 yard mark) – 1:07 <<—slow! It was tough.

Wednesday:
-Clean 7 sets of a clean pull and 2 hang squat cleans – 85 lb. NEW PR! (and a shoutout to Charlotte with her PR!!)–we rock 🙂
-WOD: cash-in with 50 DUs
-then… 5-4-3-2-1 hang power clean, T2B 200m sprint (finished in 10:52 with 75 lb.)

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Thursday: Rest Day – did some xBox Kinect Dance Central

Friday:
-Back Squat 5 rep max : 125 lb..
-WOD: 9-6-3 Push Jerk & Strict Pull-ups I used 75 lbs. and a blue band

-I stayed after and did a mini-WOD on my own of:
5 rounds
-5 KB swings (35#)
-5 goblet squats (35#)
-100m sprint

-Then 100 DUs  …enjoy!

Saturday: Partner WOD! 15min AMRAP
While one partner is running 300m, the other partner is working through stations (overhead lunge, sumo dead lift high pull, wall balls, burpees, and air squats) with 10 reps at each.
I must say that my partner was really cute 🙂
Afterwards, he did his first ring muscle-up! I was so proud of him. It was his goal for April.

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Work It (3/31-4/6)

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Sunday: Easter WOD-partner workout with 40 min time cap

Cash-in: 300 m Buddy Carry
3 rds of each:
A)Run 300m
B) Burpee Box Jumps

3 rds of each:
A)Row 500m
B) Thrusters

3 rds of each:
A)100 DUs
B) Jumping Pull-ups
Cash Out: 300m KB farmer carry

What a way to start out the week!  My partner, Oscar, and I worked our way through this until the clock stopped (40 mins). The idea was that EACH partner did the round 3 times, therefore, you ended up doing them 6 times.  I had to run 300m 3x, burpee box jump (while Oscar ran 300m) 3x… and so on.  It took a while.  We got through 2 rds of the final double unders and pull-ups.  Crazy!

I did the cash out for fun 🙂

Monday: Rest Day

Tuesday: 10-9-8-7-6-5-4-3-2-1 Man Makers, 200m run between each set

Man Maker is a pushup, row, pushup, row, stand up and overhead press.

I REALLY liked this workout.  It was a great strengthening movement with the card in between.  Don’t get me wrong, I hated it while we did it.. but I was proud of finishing in 24:45 with 10 lb. weights in each hand.

Wednesday: Deadlift 7×3, Turkish Get-up AHAP 3×10 (5x per side)

125 😦  Sad face because my muscles are not strong enough to lift more (with good form).. I know form is the more important because I do not want to hurt my back, but I get frustrated when others can lift more than me.

However, I was proud of doing my 30 turkish get-ups with a 20 lb. kettlebell!  So that gets a happy face 🙂

Thursday: 5 rounds of Row 1000m, rest 3 mins between each round

This was pure torture.  I wanted to stop after the 2nd round.  I kept rowing.. and rowing.. and ended my time at 34:10.. then subtracted the rest time for 22:10.

Friday: Open Workout 13.5::: 4min AMRAP 15 thrusters, 15 chest to bar pull-ups

*I am proud of my score of 30!  Yes, the pro CrossFit girls get in the 200s (INSANE!!!) but my goal was 20.  I had never done a Thruster at 65 lb. and chest to bar are difficult.  I did use a blue band for my pull-ups (cheater) because I have not learned to kip.  Coming soon 🙂

Saturday: Another Partner WOD?!  Two in one week is killer!

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One partner did 65lb Thrusters, 5 burpees, and a 200m sprint while the other rested.  It was as many rounds as possible in 24 minutes.  We did 12–that ain’t bad!

xoxo, Haley

Question: Any PRs this week? How did you work it?!  

Work It (3/24-30)

Sunday: Rest day 🙂

Monday:

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This workout was a good one– Cash in: 1000m row, then 3 rounds of 20 alternating over head lunges, 200 m KB farmers carry (TOUGH!)… but then you had to run 900m!

What’s unfortunate about being at 6am class is at that time, the WOD did not have a farmers carry distance.  Therefore our trainer decided 200 was good.  After we suffered through it–she said 200 was too far and lowered it!  haha.. Oh well, we got a great workout!

I used a 25# plate for the lunges and carried 35# KB.

Tuesday:

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We started with a Clean sequence for 10 min EMOM (every minute on the minute) of a power clean, hang power clean, and front squat.  I used 70#

The MetCon was For Time:

20 KB swings (55#), 30 Toes to Bar, Run 400m

I was happy with my time of 5:33 because the T2B were difficult!  Also, I am getting better at the HEAVY 55# KB swings.

Wednesday:

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Push Jerk strength was quick!  I used 65lbs.

MetCon was Rxed at 135#.  I can deadlift this, BUT not quickly and safely with correct form.  So, I used 110# and finished 10 rounds in the 10 minutes.

Thursday: rest day.. My shoulders were feeling toasty, and I wanted to rest up for 13.4

Friday:

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Oh 13.4—Rxed for ladies was 95#.  That’s heavy.  I can’t clean 95# YET, so I used 75 (then dropped to 65) pounds.  I ended up with 36 reps.

The one thing that I loved about this WOD was the fact that I can do T2B now!  I remember when I started crossfit 3.5 months ago, I laughed at T2B because I couldn’t do them at all.  🙂  PROGRESS!!

Saturday: Met my favorite workout partner, Sheila, at CrossFit.  We weren’t feeling it today–but did a quick WOD of 10 rounds of 10 push-ups, 10 sit-ups, and 10 air squats.  It was quick, got our heart rates up, and hit the spot.

I then did some back squats while The BF did 13.4  I hit a new PR!  130lbs 🙂

xoxo, Haley

Question: How was your week??  I would love to hear from ya! 🙂

Work It (3/17-3/23)

I had my entire week written out.. Then it got deleted. Sad 😦  Really sad

All in all, I did:

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  • PR in overhead squat 75lbs
  • PR in cleans 75 lbs

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  • 13.3 open workout 181 reps
  • 8 sec 50m sprints
  • One strict pull up 🙂 —>my goal for March

Very happy about my week!

xoxo, Haley

Question: Reach any goals lately??

Work it (3/10-3/16)

Sunday: Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Finished in 15:55 with 105lb deadlifts.. I realized I need to work on my speed of DLs during a WOD. I cannot rest.  Just need to find a pace and GO!

Monday:
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Finished in 12:12 with 25# KB in each hand

Hang Power Snatch: 50 lbs

Tuesday:
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Hang Power Clean: 65 lbs

Completed 5 rounds with 55#

Wednesday: Took an unplanned rest day.. My shoulders were done!

Thursday:

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I did a total of NINE hand stand push ups!

The above is a convo between me and The BF.. he’s proud 🙂

Friday:

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Seeing as I cannot clean 75, I had to do 65.  Therefore, I did 169 reps.

Saturday:
I worked on back squats (125 lbs) and did
BOMBS AWAY
5 rounds of:::

300 m run, 20 OH lunges with 15#, 10 pull-ups, and 5 dive bombers

I finished in 20:15 with a blue band.. good workout!

xoxo, Haley

Question: How was your week?  How did you MOVE your body?!

Work It 3/3-3/9

Sunday

“Kelly” (5 rounds)
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots

Don’t let the 5 rounds fool ya, Sheila and I only completed 3 because we had places to go and people to see. The three rounds still took 19:12. It was a great workout.

Afterwards, I completed 14 double-unders in a row! I was ecstatic 🙂
Monday
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Seriously this was tough! I finished in 28:12 with a blue band for my assisted pull-ups. First off, I hate rowing. I find it boring. I would rather run! Also, finishing with the pull-ups was tough. Since they do not come easily to me, I was struggling! When I was on my last set, a CrossFit friend (Abdul–heyyyy!!) came over and cheered me on. ANOTHER REASON I LOVE CROSSFIT!! The camaraderie is the bomb!

Tuesday

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21-15-9
OHS, Box Jumps

I completed this in 5:56 using 50lbs for my Overhead Squats. Rxed was 65, but that was a little much for me to Snatch up to the OHS. Baby steps.

Wednesday
Three rounds for time of:
21 Wall balls
12 SDHP
300m run

I completed this WOD prescribed!! Wahoo to me! The WB were with a 14lb ball and sumo deadlift high pulls were 65lb. I was very proud of myself. It took me a while (13:09) but I did it!

Thursday

Split Jerk & 5 minute squat test

In class, we had to hold a squat for 5 minutes without standing up. I did it! My advice? Talk to yourself. Sounds crazy, but it completely took my mind off of the fact my legs were ON FIRE.

After the test we were to find our 1 rep max for split jerk. I was feeling wonky and only did 85 lbs. I was hard on myself and let this bother me the rest of the day…. I need to learn that some days are better than others and I can’t judge my performance on ONE day.

Friday: Rest Day!

Saturday:

13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

Well, I did it. Unfortunately I cannot do 75lb snatches YET.. I need to work on my form.
So, for 17 minutes I busted out 160 reps. I did 40 burpees, 30 snatches (45#), 30 burpees, 30 snatches (45#), 20 burpees, 10 snatches… It was rough but I feel TOUGH.

Evidence….

20130309-132955.jpg sweaty hand prints..

20130309-133005.jpg my 45# bar

20130309-133015.jpg thanks to The BF for taking this.. I look confused. haha

xoxo, Haley

Question: How was your week???

Mine was great.. Before Saturday’s 13.1 I did 22 double-unders in a row! yay me!

Work it (2/24-3/2)

Sunday: Weather was too gorgeous to not be outside! I enjoyed a hike to the top of Cowles Mountain with my friend, Sheila. According to the site, it is only a mile and a half. However, it was beautiful.

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Monday: I woke up with a stomachache and decided to go to CrossFit after work and not partake in the WOD. I did my own workout of:

30 pull-ups (with blue band) then…

5 rounds of:
30 sec KB hold*
30 sit-ups
30 sec jump roping

*The kettlebell hold was done laying on my tummy on a bench. I held a KB in each hand, chest-level. It worked my upper back and triceps.

Tuesday:
Warm-up was working on snatches.. then the WOD or Metcon (Metabolic Conditioning) was:
FOR TIME

12-9-6-3
power snatch
burpees

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I ended up completing it in 5:35 using 45 lbs. I have come to find that snatches are just difficult! I need to practice them to work on my form. I feel there is so much to think about at one time and I do not do them enough to have everything just flow.  Rxed was 65 for girls, I know one day I’ll get there.

Wednesday: realized one of my daughters will NEVER be named Jackie…
JACKIE
1000m Row
50 Thrusters (35 for girls)
30 Pull-ups

This was difficult! I completed it in 12:13 with blue band for assisted pull-ups.

Thursday: The WOD was…

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I ended up with 8 rounds + 4 extra box jumps.  I felt like superwoman after this.  We had to do 55 lb. kettle bell swings.  I had never even touched a 55 before this!

Friday: Took a rest day…

Saturday:

My girl, Sheila, and I met up at CrossFit to work on dead lifts & do a WOD.  I was disappointed in my DLs because I kept rounding my back.  I need to work on my form before trying for another PR.

Congrats to Sheila on her dead lift PR!!  Way to go, girl!

The WOD we did was BARBARA (another name my daughter will NOT have)..20130302-141931.jpg

It was 5 rounds with a 3 minute rest between each round.  Three minutes seems like a lot, but I REALLY needed those 3 minutes.  Your score is the total of all 5 rounds (minus the rest times).  I completed Barbara win 30:30 with a blue band for pull-ups.  Barbara is no joke.

I hope you all had a great week!

xoxo, Haley

Question:  How do you know when to stop and listen to your body because you need more practice?  (I find this hard because I want to keep going higher and higher.. when in reality, I need to gain strength).