Category Archives: CrossFit

04242018 – CrossFit

Doing an Rx workout is hard, but when you can pretty much do all the movements you gotta go for it!

But first we did a 9 minute Snatch EMOM. The first 3 minutes was 3 reps at 55%, then 3 minutes of 2 reps at 65%, and then 3 minutes of 3 reps at 55%. After warming up we jumped right in. I started out with 65#’s on the bar and added 10#’s for 75#’s for the middle 6 reps. The weights were challenging, but not crushing. I need to be more patient and wait for the extension before getting underneath the bar and work on consistently getting down to proper depth.

The MetCon was a 21-15-9 Triplet with a 13 minutes time cap. The 3 movements:

American Swing with a 50# Kettlebell

Burpees

Toes to Bar

I finished in 11:30 and was the last one done in my class. Burpees usually slow me down and this was definitely the case. My toes to bar are also a little rough – I’m not getting a good enough kip to get the toes to the bar, but my knees are coming up to my chest, so that’s close! Plus I just really started. I had to break them down into sets of 3.

04202018 – CrossFit

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Friday morning workout started with some shoulder warmups before an 8 minute EMOM of 2 pullups.

The bulk of the workout was Mark 35. This is 7 rounds for time of

5 Bench Press

5 Power Cleans

40 Dubs

I was able to do it at the scaled weights of 105 pounds for both and 80 single unders. In warmups I hit several double unders in a row! Nate and I partnered up. He did Rx so we had to swap weight out for each bar which definitely slowed us down, but it was still a tough workout. I finished in 17:08.

04162018 – CrossFit

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With school canceled I was able to go to the 9:30 class today instead of waking up super early for the 5:30. I did some light shoveling and even tired shoveling out a bus all before hitting the gym.

We started with accumulating 20 strict pullups. I did half before adding a thin band.

Then some heavy squats! 10×3 at 75%. For me that is 150, I did 155 and they got heavy quickly! I lost track of my sets, but got at least 10 done.

Afterwards we had a quick 6 minute AMRAP couplet of:

15 Wallballs 20#

40 double unders (80 single)

I was able to complete 3 rounds and 75 reps. I was so close to finishing the last round. Wallballs are hard after heavy squatting!

04132018 – CrossFit

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I was excited to finally see some running programmed back into the MetCons! Not everyone else in my class shared that excitement with me! Oh well. Our warm-up wasn’t heavy lifting but it was more like some accessory lifts that weren’t easy!

The warm up was 3 rounds of

10 barbell rows

10 z press

10 single leg deadlift per side w/ KB.

The MetCon was 4 Rounds for Time:

200 meter run

2 length sled push (45# plate on it)

40 double unders

12 Toes to Bar

The only modification I did was 80 single unders instead of dubs and my Toes to Bar wouldn’t pass strict standards, but were more T2B than Hanging Knee Raises. My overall time was 19:27. Not an excuse, but a challenge we had was that the floors had just been cleaned so it was hard to keep the sleds moving consistently across the floor and at some points your feet were slipping on the wet floor.

2018 CrossFit Open Summary

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Well, my first CrossFit Open was definitely a lot of fun and hard work! It is fun to be one of thousands waiting anxiously to find out what kind of crazy workout CrossFit Games Director Dave Castro will throw at us. He has such a great imagination when it comes to pain and physical work!

And then discussing it with family, friends, and gym mates both as it is announced and then after doing the workout is great. For 5 weeks out of the year all of us are doing the same workout at least once a week! So much fun in that painful sort of way!

I was able to complete 4 of the workouts with my normal 5:30am Crew and that was a lot of fun – pushing each other and celebrating each other’s successes and new achievements. The 5th workout I was able to get done during Friday Night Lights at Solcana and that was a different level of energy. I didn’t know a ton of people, but that didn’t stop everyone from cheering each other on and judging others!

Here are links to my posts:

And here is the link to all the Official Info.