2 minutes skipping, 2 rounds (10 leg swings, 10 dowel rotations, 10 bootstrappers, 5 slow wall squats, 5 ring rows)
5 back squat
Build to heavy 5 reps in 15 minutes
I ended up at a measly 34kg, but my coach really had me working on form and was super happy with my improvement!
5 dumbbell thrusters (25/45)
7 box jumps (24”/30”)
12 minutes AMRAP
6 rounds, plus 2 reps
I thought I was going to pass out about halfway through, I have no idea why it was so difficult for me!
Happy New Year, everyone!
First WOD back of the year!
A whole bunch of stuff, rotating every 30 seconds: jumping jacks, sit-ups, scorpion stretch, push-ups…some other stuff…
5 weighted pull-ups (35lbs)
10 push-ups (feet on 30” box)
15 plate squats (10kg/20kg)
AMRAP 20 minutes
I scaled to 3x banded non-weighted pull-ups (thick grey band), knee push-ups, and RX plated squats. 9 rounds even! I got the last push-up right as time was called (we staggered starts so I started on squats).
And I swear to you all THIS is the year I get a pull-up. I can barely get above the bar once with the thick grey band…I will probably cry when I get a real pull-up. It’s going to happen!
ps I’m not doing “resolutions” this year because they’re always the same. What I am doing is using the New Year as a clean slate to really focus on getting to CrossFit as many times as possible and try to eat clean. I really had a great experience with the 21 Day Sugar Detox when I did it in November, and I think I’ll do another soon. Not quite yet, but soon :)
I hope everybody out there in tumblr-land had an amazing Christmas holiday (or just holiday if you don’t do the Christmas thing…) Mine was good, and I made it to a couple of CrossFit classes, but everything’s been a bit mad schedule-wise and I’ve hardly been home to post things. But things are mostly back to normal now!
2 minutes jump-rope, 2x (10 dowel rotations, 15 leg swings each side, 10 dowel overhead squats, 6 inch worms, 10 pull-ups/ring rows)
1 minute snatch (squat snatch) 95/135
1 minute double unders
1 minute rest
5 rounds for reps
My reps: 84, using 62lbs/28kg for my weight.
I know the board says December 26 but I promise it was this morning - I certainly didn’t make it in on Boxing Day. My gym has a tendency to have only one or two mid-day classes on “pseudo-holidays” (Boxing Day, New Years Eve - things that aren’t actually statutory holidays) and I always work them so it’s a no go. Boo!
This WOD was fun. My number is so low because I can’t do double-unders so counted only attempts which meant getting only around 10 per round - my snatch reps were comparable to everyone else’s. But the reason it was fun is I really like snatches (THAT’S WHAT SHE SAID!). I like regular snatches and I especially like power snatches but I just think they’re super fun.
And now I spend the next 6 hours cramming for my WSET Diploma level Unit 1 exam that I’m woefully unprepared for even after spending the last 36 hours studying. Yaaaay!
What have you all been up to?
I missed yesterday morning’s CrossFit class so I had to hit up the 6:30pm class instead. The evening coach leads a way more intense class (warm-up wise especially) which I totally had forgotten about. It was really fun!
400m run, 10 air squats with correction at the bottom (actively hold squat for 10 seconds at the bottom and correct your form at least twice - chest up, knees apart, etc.), 10 walk out to push up, 20 double-clap jumping jacks, 10 burpees
Our time: 13:09
Our weight was pretty low for the front squats - 25kg, I think? But it may have been a bit more. The evening class is a little more hardcore than my regular class and the woman I was paired with was super nice to work at my level happily. We split up the work roughly half-half, and I scaled ring dips to box dips and box jumps to step-ups because my partner wanted to use the RX height and that’s still a step-up height for me.
BUT! My front squat finally felt good. I didn’t fall forward every time, and was able to really focus on “elbows up”.
Killer killer WOD today.
3 rounds of 45 seconds of jumping jacks, 30 seconds of lunges, 15 seconds of push-ups
7 rounds of 3 push press.
Team WOD (because 7 trillion people showed up for class)
7 deadlift (105/155)
7 bar burpees
15 minutes AMRAP (you do both items, your partner does them after you, and so on)
Our score: 16 rounds + 12
I am so weak at any lift that is almost all upper body…I only got up to around 69 lbs and that was HARD.
The WOD was my first ever “RXish”, ha. I wanted to do Rx but my partner was feeling like where we were was already pushing it for her, so I of course said that was ok. We missed RX by just under 4kg, I think, but my coach gave us an “ish” because she’s nice. But I was a frigging sweaty mess at the end of the 15 minutes. One of the other girls ended up partnered with our gym’s “superstar”, the guy that comes to at least two WODs a day - she did AMAZINGLY well considering that he’s so fast that she barely got a break in between her sets. Superstar.
And tonight I get a tree :) Yay!
They work really well, but for low to moderate weights. I’m not sure that they don’t also work for heavy weights but I do know that whenever anyone is lifting heavy weights they use the more conventional clips. The Velcro ones have a rubber inside so they actually grab on quite effectively to the bar - I’ve never seen one slip.
I accidentally took a week off CrossFit for reasons. Week off is over!
2 minutes skipping + 2 rounds of 15 leg swings, 10 dowel rotations, 6 inch worms, 8 pull-ups (ring rows)
We worked on form for power clean, and for the jerk, obviously! The jerk finally kind of clicked for me! I realised I was doing an extra dip on each movement and therefore not getting under the bar.
15 min, every minute on the minute
2 power clean
If you hit 15 minutes, each following minute add 1 jerk until you can’t complete the movements within the minute.
I wasn’t sure what weight to do, and I ended up with a training bar (7kg bar) because it was a big class, so I definitely under weighted this one. I added an extra 6kg about halfway through - the weight I used was 68.6 lbs. RX was 95/135. I think I should have been doing at the very least 75 lbs.
I made it 17 full rounds (two extra rounds) and could have done more (because I had lots of time still at the end of each round) but I started feeling intensely nauseated. It turns out that if you eat really well for 3 weeks and then go completely off the rails for 2 days you feel like utter crap. Our Oly coach was there (he’s actual the Oly coach for a local school team but works with our group on Mondays) and he said I was “getting there”. Which means my form was probably pretty bad, but I was trying hard. Ha. He also told me that he had always learned that once you’ve done a movement one million times you’ll start to understand it.
I knew a mile wasn’t going to happen today if it didn’t happen right when I got up. So it happened…verry slowwwwly. I don’t run well with lots of people around and this route is on a major street. I let it psych me out. So going forth morning runs will have to be down on the seawall! Ugh, I’m just realising I’m also going to have to run in the morning this Friday, too. Laaaame!