120319 - Lynne
WOD
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull ups
134 reps @75#
Reps: 15/20, 13/18, 10/17, 10/12, 8/11
That 20 up there for kips aren’t stringed unfortunately – I had to hang for a few seconds in between after the initial 13 straight kips, but did stay on the bar whole time.
Need to work on my bench press game, I feel wobbly/unbalanced doing them – knew I had to make up reps with pullups.
I was just happy I was able to WOD! No lonely WOD for Jojo this day….
Editor’s note: Clearly I don’t weigh 75lbs, therefore, I clearly did not RX this WOD…just in case anyone was wondering.
120113 Ouchie WOD
“Boss Sauce”
5 rounds
20 pullups
30 kettle swings (53/35)
40 double unders
24:48 RX
Soooooo happy I got to RX this one!!! I was literally dumbfounded by seeing I had to do 100 kips total. My hands (and my soul) paid the price. Barely made it! There was a 25 min cut off!
And….I got a double under PR out of nowhere, last round I did them unbroken at 40!!!!
No longer a tearing virgin. Ouchie.
Surprising it took me this long to tear considering how long I’ve been kipping! But this WOD was brutal with the amount of pull ups. Total 60 in one WOD.
110829 - 4 rounds
5 squat cleans 10 wall balls 15 pull ups = 18:27 (65#, 14#, kips)
Took me longer than what I wouldve liked but I refused to downgrade to a band. That many kips killed for sure.
110822 - Hello Sweet Torture
After a 2 week absence from my beloved CrossFit, I made it in last night finally!
Back squats: 5 x 75, 5x 95, 5 x 105, 5 x 115, 5 x 125
10 min AMRAP
5 pull ups
15 abmats
5 pushups
15 squats
= 4 rounds + 5 pull ups + 5 abmats (kips and strict push ups)
A 2 week absence really weakened me! I was trying to chase Jenny (Talk to Me Goose) who got 6 rounds but I just couldn’t catch up. Glad I was able to make it all, though.
CrossFit 110711
Felt so good to be back! After two weeks of dormant hell of not making it on time, I made it tonight (albeit a little late, but that’s beside the point). Did a quick warm up and joined right in to the…..
BLOOD OATH
Have i described this blood oath yet? This is basically our oath to work on and improve on our gymnastic progressions. Whether it be if someone is shooting toward their first chin up or pull up, or learning to kip, getting more kips (me), HSPU’s, etc. And guess what?
I PR’D WITH 10 KIPS TONIGHT!!!!!!!
Old PR was 8, slowly but surely I am getting higher and higher! Coach said my form is getting much better! Score! Now onto the death WOD…..
WOD
400m run
50 push ups
50 squats
50 kettlebell swings (1.5 / 35)
50 burpees
50 abmat
Time: 15:59
30 strict / 20 knees, 35lb kettle.
My goal was to do it in under 16 minutes, score! Haha, by one second! My buddy Smalls and I battled throughout the WOD, she chased me and I had to put some damn hard effort so she didn’t catch up! This one was brutal, aren’t they all? Yet I keep coming back…
As I just mentioned, tonight we worked on our progressions whether it’s in push ups or pull ups or HSPU’s. I am determined to fix the glitch in my kip. I’ve been stuck at 7 consecutive kips for about a month (maybe a bit more) and just couldn’t seem to get passed it.
I practiced, practiced, practiced. And tonight, I beat my PR of 7… by one hahaha! My PR is now 8! One more is better than zero more in my book. Coach Kris did say that my form is getting much better and that he could see that I’m focusing on it, almost glitch-free!
The price I pay for all this hard work?
I am again thisclose to ripping.
110607 - Sucky Tuesday
Warm up/mobility: Shh….I practiced the butterfly kip a little bit.
WORK ON SUCK LIST: I worked on double-unders…they’ve creeped up on my suck list. I have just lost rhythm. I need to practice them more on my free time (which sadly I don’t have that much of). Also worked on trying to get a HSPU…and Liz and Tania taught me how to do a kipping HSPU (video example above). I ALMOST have one. Need to work on the form of my kip while upside down, it’s kind of awkward!
WOD - Work on the Suck
(this was not timed, it’s meant for you to work through it and work on the suck and there was a range of reps per exercise that we could pick, these are what I picked):
4 rounds
5 kipping pull-ups
10 double unders
5 kipping HSPU attempts
5 strict pushups
110531 - Lucky Seven
Warm up (4x):
15 hollow rock
15 superman
Lunge-to-elbow/inchworm/pry squat/ass-grass
10 kettle swings
row/run 200m
Skill/Strength: “Core to Extremity” - We were to work on our core strength and form during kettle swings. Many of us have a tendency to arch our backs a bit mid swing up and soon after thrusting up. Once you think about it, you notice it more, this exercise really helped be mindful of that.
WOD - Lucky Seven
7 rounds
7 Kettle Swings
7 Pull ups
7 Burpees
Time: 10:48, using 44lb kettle and kipped.
The kips were killer toward the last 3-4 rounds, I was down to kipping only 1-2 at a time. But so glad I got to finish doing all kips.
110523 - Cindy is a Jerk
Warm Up/Shoulder mobility
Strength/Skill: Clean & Jerk practice
WOD - Cindy is a Jerk:
1 Clean and Jerk (155/100lb)
1 Round of Cindy
(5 pullups, 10 pushups, 15 squats)
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
4 Clean and Jerks
1 Round of Cindy
(Continue through 10 Rounds)
16:40 min cut off
6 rounds + 7 clean & jerks + 3 kips
I kipped and did strict push ups. I worked with 80lbs thanks to Coach Kris. I was set on doing 65lbs, thinking considering how many reps that that would be enough, but he asked to watch me swing the 65lbs and basically scoffed at me and told me to add 15 more pounds. I got told. Hahaha. I’m glad he made go up in weight, the push I needed, I tend to doubt myself when it comes to swinging weight upwards.
Half rotisserie and baked sweet potato (I think I may have a chicken problem) as I watch The Tiki Style’s Wod 1 from Midstate CF Conference video (loved the music - I too am a Girl Talk fiend).
And guess what, I made it to cf tonight! And by the way, I made it 3x last week! That’s record for me with my schedule!
Strength/Skill: OH Squats (he made it clear that we aren’t working toward our highest weight or a PR, but rather working on form and recognizing any part of your form that needs work).
Barefoot WOD (I have issues remembering articles of clothing, item missing tonight, my shoes - so I WOD’d it barefoot!)
12 min AMRAP
21 squats
14 abmat situps
7 pullups
6 rounds + 21 squats + 14 situps + 3 kips…so close to 7 rounds!
I kipped the whole time, and stringed 7 FOR THE FIRST TIME EVER on the first round! Then coach told me to do 4 kips per round instead (as did my friend JoWa in an earlier class who I was chasing - beast of woman did 8 rounds though!)
Hello half chicken, we meet yet again post-WOD…get ready to meet your doom.
WOD 7 min. AMRAP
7 kettlebell swings (53/35)
7 burpees
= 7 rounds + 7 burpees (I used 44lb kb)
This is my second time using a kettle that heavy in a WOD…Fuji recommended we don’t face the clock because it will seem that much more brutal. I obliged and faced the wall. We also didn’t have music…didn’t realize how much (or how loud) I grunt and roar during WODs. Such a lady.
OH AND I STRINGED 5 KIPS FOR THE FIRST TIME! (and almost tore my hands, eek)
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