Tag Archives: crossfit

04242018 – CrossFit

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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.

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!

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:

18.1

18.2

18.3

18.4

18.5

And here is the link to all the Official Info.

Pictures are from Friday Night Lights for 18.4. Thanks Ryan and Matt for taking pictures!

04102018 – CrossFit

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After this workout it took hours for me to be able to lift my arms to my head! Seriously though… hard to wash my hair, hard to eat my oatmeal. This was no joke for the shoulders!

We did a long shoulder warmup before a 7 minute Snatch EMOM at 80%. We did 2 snatches per minute. I need to work on catching it lower still but I did 85# for the 14 reps. I only dropped it once mid rep and then the next attempt almost threw the whole thing behind me! 

After that we did 3 rounds for time of:

10 Overhead Squats

15 Pullups

35 Situps

I did the Scaled weight of 75 for the overhead squats. I struggled with consistently getting down to parallel and only broke up the reps on the last set. I did the pullups! I wasn’t sure if I’d be able to get all 45 reps or not. By breaking it up into mostly sets of 3 I was able to bang through them. I had an occasional set of 2, but tried to get at least 3. On the first set of each round my kipping wasn’t too bad! The situps were just there. I broke the first round up into 3 sets of 10 with a set of 5 and the last 2 rounds were sets of 7. I was able to keep pushing and was by far the last person done in our group. I was proud though that I managed to get the Pullups done! My total time was 12:21. 

Hopefully my arms work better tomorrow! 

04062018 – CrossFit

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After a tricep warmup we jumped into a 20 minute EMOM. This one proved to be a little trickier than it first looks:

Minute 1: 60 double unders/120 single unders

Minute 2: 12 pullups

Minute 3: Double Kettlebell hold (in the front rack)

Minute 4: Rest

The rest felt really good! And the jump rope really got the heart moving. We were told that we should aim to have 10-15 seconds at the end of each minute to recover – so scale the reps accordingly. I was able to complete 6 kipping pullups in that time frame, I could maybe have gotten 2 or 3 more, but definitely not the full 12 in a minute. My kips could still use a LOT of work! I was able to get one 70# kettlebell into the front rack, but not a second one.  So I moved down to the 53# kettlebell. For 2 rounds… it got really heavy to hold it for the full minute.  I finished the last 3 rounds with a 40# dumbbell and that was plenty challenging!

And that was the day!