120106 - Elizabeth

[Scene: CrossFit 310….very early morning….6 a.m. to be exact…Koach reels us in and begins talking about the WOD…]

Koach: So what we’re g- did someone just whimper?

It was me who whimpered.

WOD
“Elizabeth”
21 – 15 – 9
Squat Cleans (135, 95)
Ring Dips

Time: 14:28 @ 65# and red (small band) for ring dips

First of all, I whimpered because I had just done a gazillion squats AND ring dips on Wednesday night at LAX CrossFit, and was sore from that already. And like I promised myself, I went for the red band this time around and it worked out great. Can’t wait until i get a strict ring dip. But I did it again, i doubted myself with the weight on my bar. I had 75# on my bar, and at the last minute doubted myself and downgraded to 65#. Ugh.

120104 - An LAX CrossFit Kind of WOD

Tonight, after months of meaning to, I was finally able to drop into LAX CrossFit (roommate Dan is part owner). I didn’t know what to expect because as hard as it is to believe, I have never been to a different CrossFit box (not counting when I was shopping different boxes almost two years ago). Overall it was great! Some different pre-movements than I’m used to but other than that it was good old, hardcore skills I’m used to.

WOD - MetCon

3 rounds
12 muscle ups
75 squats
(scale muscle ups with 36 rings & 36 ring dips - distribute ring work as you want)

= 22:18 (blue band rr/rd)

Looking back, I might have been able to power through with a red band - noted for next time!

110526 - Jumping like a fool

Warm up:

3x

Jump rope: 30 singles/30 running/20 double unders

kettle 5-10

push ups 5-10

hollow rock 10

Skill: broad jumps

How far you can jump vertically! I got to 6ft 3.5in, one of the longest for the gals!

WOD

Squats: 40/30/20/10

Kettle: 10/10/10/10

Time: 4:35 using 44lb kettle - big props to buddy Lyndzee who swung a 53lb kettle! All because we were all out of 44lbs, but she woman’ed up and did it like a champ.

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!)
Pop-upView Separately

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!)

Thank you deadlifts, squats, plated lunges, wall balls, and pistols for a strong booty.
View Separately

Thank you deadlifts, squats, plated lunges, wall balls, and pistols for a strong booty.

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

“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!
View Separately

**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 100523 - It’s Squattage Time (@ Home WOD)

These are proper CrossFit squats (often referred to as “air squats”). This is how fast they are supposed to be done during a WOD! I’ve got the form down, I’m working on speed!

Warm-up/Pre-move/Arm stretches

“Suck List” warm up: pull-ups

WOD

  • Squats 40/30/20
  • Push-ups 20/10/5 (elevated to chair, on toes)
  • Knees-2-Elbows 15/10/5 (knees to ALMOST elbows)

Time: 5:41

Total: 90 squats, 35 push-ups, 30 knees-2-elbows

In an attempt to compensate for having bread, beer, and a cupcake last night and going over on calories on Friday, I decided to do a WOD at home. I made a WOD that I could do with the things I have at home and think I did pretty good! Think next time I’ll up the squats a bit more. Push-ups were definitely hard because my chair here is a bit lower than the med. box at the box I go to. And I need to add strict knees-2-elbows to my “Suck List”. I can do maybe 2-3 strict ones at that, but in a WOD? Not yet.

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.
Pop-upView Separately

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.