Hello Globo Gym

Saturday after CrossFit and running some errands, I decided to go to 24 Hour Fitness (yes, I still have my membership just in case…I have a cheap rate) for some strength work that I haven’t been able to work on in a while at CF310.

Mind you, I’m wearing my typical CF attire: striped knee high socks, short shorts and my deadlift girl tee.

I do a quick warm up, stretching, then head straight to the weights - not machines, and lucky girl I am, there’s an empty barbell not being used. I decide to work on front squats.

Start with 65lbs, then 75lbs, then 85lbs, then 95lbs - starting to get pretty heavy at this point, so I’m making faces, slightly grunting. Get up from that and notice the looks from the guys around me (because as usual there are no women in that area). Surprise? Awe? Creeped out? Haha, who knows. I just giggle to myself and proceed to add weights to the bar. I move onto 110lbs (my PR) and balls, that was a toughie, but I made it my bitch.

When I finished three reps of those, a guy who had been watching me, approaches me and says, “That is one awesome shirt by the way, I love it, have a good workout.”

I felt weird, bit uncomfortable, yet proud to be in there, showing that girls can be strong, too, and that no, it’s not weird.

“Death by Squats” Night Refresher: Night I did 91 squats in 18 minutes with a 35lb bar (overhead squats then front squats)
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“Death by Squats” Night

Refresher: Night I did 91 squats in 18 minutes with a 35lb bar (overhead squats then front squats)

**I stole this from Paleo & Chinoisfemme but worked perfectly with my upcoming post** CrossFit 100721 - “Death by Squats” I am usually pretty nosy and always mosey on over to the white boards to see what is ahead of me in the night’s training…I see Wednesday, and only the recordings of peoples rounds and weight they used….hmmm….sketchy. I didn’t dare ask because Kris rages. I knew he did that on purpose so we wouldn’t see it coming! Skill practice: Pull ups & Pistols Did TWO pull ups from hanging….albeit I had a break in between the two, but did two more than I could ever do before! Getting better at pistols. We practiced pistol rolls to practice form. Strength train: Overhead Squats 3 x 35, 40, 45, 55 (<— PR) Could’ve done more but we were out of time for them, next time I’ll add more weight to it. WOD - “DEATH BY SQUATS” (35lb bar for me) With a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period. Rounds: 1- 10 – Overhead squat; 11- 20 – Front Squat; 21+ back squat 18 rounds (therefore, 18 minutes) with a 35lb bar. What does it all mean? Let me break it down. That means I did 91 squats with a 35lb bar in 18 minutes. That being 55 overhead squats and 36 front squats….and then my legs could no longer take it!
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**I stole this from Paleo & Chinoisfemme but worked perfectly with my upcoming post**

CrossFit 100721 - “Death by Squats”

I am usually pretty nosy and always mosey on over to the white boards to see what is ahead of me in the night’s training…I see Wednesday, and only the recordings of peoples rounds and weight they used….hmmm….sketchy. I didn’t dare ask because Kris rages. I knew he did that on purpose so we wouldn’t see it coming!

Skill practice: Pull ups & Pistols

Did TWO pull ups from hanging….albeit I had a break in between the two, but did two more than I could ever do before! Getting better at pistols. We practiced pistol rolls to practice form.

Strength train: Overhead Squats

3 x 35, 40, 45, 55 (<— PR)

Could’ve done more but we were out of time for them, next time I’ll add more weight to it.

WOD - “DEATH BY SQUATS” (35lb bar for me)

With a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period. Rounds: 1- 10 – Overhead squat; 11- 20 – Front Squat; 21+ back squat

18 rounds (therefore, 18 minutes) with a 35lb bar. What does it all mean? Let me break it down.

That means I did 91 squats with a 35lb bar in 18 minutes. That being 55 overhead squats and 36 front squats….and then my legs could no longer take it!

CrossFit 100621 - “Not Again”

foam roll/ball roll/foot work/shoulder work/pre-move

“Suck List” warm up:

  • double unders - getting better at stringing them together
  • pull ups - did shoulder work to prep…then did pull up progressions (thanks Maria for the ideas!)…ALMOST there!
  • handstand - against wall and hold

WOD “Not Again”

thanks to Sin City CrossFit

3 Rounds of:

  • 3 power cleans (55lbs)
  • 6 front squats (55lbs)
  • 9 burpees

Rest 5 minutes…then repeat the 3 rounds!

Round one: 3:23

Round two: 4:59

Total time: 13:22 (subtract the 5 minutes rest for actual time)

The front squats got extremely brutal toward the end of each round and not to mention having to go straight into burpees after said front squats? Oy vey! My legs wanted to give out! Not to mention, I wasn’t feeling too hot prior to going in tonight - was very sleep deprived all this weekend!

CrossFit 100524 - Howdy Partner! Warm up/foam roll/ball roll/foot work/pre-move &#8220;Suck List&#8221; Warm-up Double-unders - PR*&#8217;ed!!! I got 12 in a row! I had previously done 8 in  row at the most. May not sound like much but to me it&#8217;s a step up! Cleans - worked on form with practice bar Push-ups - getting better and better. I really need to gauge how many I can do in a row&#8230;I&#8217;ve just been practicing throughout the day a few at a time, &#8220;greasing the groove&#8221; as Kris says Skill: Front squats: 45lb bar way too easy now 3x 75lbs, 3x 80lbs, 3x 85lbs -&gt; PR*!!!! The most weight I&#8217;ve done to date! Yippee! I stayed after the WOD to do the 85lbs because I didn&#8217;t get a chance to during the skill work. WOD Complete for time with a partner. My lovely partner was Molly! 50 Wall Balls (10lbs) 75 Leg Whips 100 Push-ups (me off of bench on toes, Molly on knees) 150 box jumps (medium box) - by the way that is what is pictured above - and my first time doing box jumps in a WOD Time: 14:50 This one was fun because we got to work with someone but at the same time a bit daunting because we&#8217;re so used to completing the WOD&#8217;s on our own so it was bit hard to track numbers, I have enough trouble tracking it on my own because I&#8217;m so forgetful! Haha. Super excited I PR&#8217;ed on double-unders AND front squat! *PR = Personal Record Photo Source: CrossFit Auckland
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CrossFit 100524 - Howdy Partner!

Warm up/foam roll/ball roll/foot work/pre-move

“Suck List” Warm-up

  • Double-unders - PR*’ed!!! I got 12 in a row! I had previously done 8 in  row at the most. May not sound like much but to me it’s a step up!
  • Cleans - worked on form with practice bar
  • Push-ups - getting better and better. I really need to gauge how many I can do in a row…I’ve just been practicing throughout the day a few at a time, “greasing the groove” as Kris says

Skill:

Front squats: 45lb bar way too easy now

3x 75lbs, 3x 80lbs, 3x 85lbs -> PR*!!!! The most weight I’ve done to date! Yippee! I stayed after the WOD to do the 85lbs because I didn’t get a chance to during the skill work.

WOD

Complete for time with a partner. My lovely partner was Molly!

50 Wall Balls (10lbs)

75 Leg Whips

100 Push-ups (me off of bench on toes, Molly on knees)

150 box jumps (medium box) - by the way that is what is pictured above - and my first time doing box jumps in a WOD

Time: 14:50

This one was fun because we got to work with someone but at the same time a bit daunting because we’re so used to completing the WOD’s on our own so it was bit hard to track numbers, I have enough trouble tracking it on my own because I’m so forgetful! Haha. Super excited I PR’ed on double-unders AND front squat!

*PR = Personal Record

Photo Source: CrossFit Auckland

Crossfit 100517 - Graduate Day First, let&#8217;s check out that AWESOME perfect form front squat by the wonderful Jenny (trains with Kris as well). This girl rocks and is so strong! Warm up/Foam roll/Foot work (I didn&#8217;t do a warm up run today because I knew there was running in the WOD waaaaaaah!) Work on &#8220;Suck List&#8221; (I&#8217;ve added links to some so you know what I&#8217;m talking about and what crossfit form it is) Ball cleans (practice form for cleans) Push ups (legit crossfit push ups - on toes, chest to floor and up - which I&#8217;m getting so much better at!) Double unders (still having issues doing a lot of them in a row) Skill: Front Squats - 35lbs (5x), 55lbs (3x), 75lbs (3x - PR!) *Jenny pictured above is doing a front squat WOD - Complete for time! Push-ups 20/15/10 (toes, medium box incline - graduated to this!) Squats 20/30/40 Run 800m (half mile) Time: 9:34 Total: 45 push-ups, 90 squats, and half mile run I am glad that squats aren&#8217;t on my &#8220;Suck List&#8221; but that doesn&#8217;t mean they still weren&#8217;t grueling in this WOD! And to do all those push-ups and squats to go to a half mile run right after is what threw me for a loop! Running, being my number one enemy, is what slowed me down yet again. I could have finished second if it wasn&#8217;t for the running. I realize that half a mile isn&#8217;t even a lot, but it seems like A LOT more after 90 squats. Jenny killed it and finished first and I was trailing her until the running. Bah. But believe it or not I did better at running this time&#8230;slowly but surely.
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Crossfit 100517 - Graduate Day

First, let’s check out that AWESOME perfect form front squat by the wonderful Jenny (trains with Kris as well). This girl rocks and is so strong!

Warm up/Foam roll/Foot work (I didn’t do a warm up run today because I knew there was running in the WOD waaaaaaah!)

Work on “Suck List” (I’ve added links to some so you know what I’m talking about and what crossfit form it is)

  • Ball cleans (practice form for cleans)
  • Push ups (legit crossfit push ups - on toes, chest to floor and up - which I’m getting so much better at!)
  • Double unders (still having issues doing a lot of them in a row)

Skill:

  • Front Squats - 35lbs (5x), 55lbs (3x), 75lbs (3x - PR!) *Jenny pictured above is doing a front squat

WOD - Complete for time!

  • Push-ups 20/15/10 (toes, medium box incline - graduated to this!)
  • Squats 20/30/40
  • Run 800m (half mile)

Time: 9:34

Total: 45 push-ups, 90 squats, and half mile run

I am glad that squats aren’t on my “Suck List” but that doesn’t mean they still weren’t grueling in this WOD! And to do all those push-ups and squats to go to a half mile run right after is what threw me for a loop! Running, being my number one enemy, is what slowed me down yet again. I could have finished second if it wasn’t for the running. I realize that half a mile isn’t even a lot, but it seems like A LOT more after 90 squats. Jenny killed it and finished first and I was trailing her until the running. Bah. But believe it or not I did better at running this time…slowly but surely.