120125 - The Deceiver WOD

An oldie but a goodie. This is around the time when I got to Level 1 badass in pushups at 25 reps.

Strength: Strict Press 3×5

55x5, 65x5, 70x3 - disappointed I couldn’t finish the last set.

WOD
“The Deceiver”
Push ups 20/15/10/5
Wall Balls 5/10/15/20

Time: 6:30 RX

I swear that I’ve done this WOD before but I can’t seem to find record of it and I stupidly threw out my old WOD book when I moved.

I stalled on wall balls. Should’ve been able to string them better.

Guess who rose at the butt crack of dawn and made it to CrossFit 310 for the 6 a.m. class? ME. WOD - 15 min AMRAP 300m row 30 wall balls (20#/14#) 4 rounds RX’d Something I hate to admit, but that I know has happened, is that I have gotten slightly weaker since I haven’t been able to make it to class as often as I would like (or as I used to). This was brutal for me. Had I been conditioned and steadily going, I know I could have pulled more rounds. Many thanks to Coach Kris and Rey for helping me push through.
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Guess who rose at the butt crack of dawn and made it to CrossFit 310 for the 6 a.m. class? ME.

WOD - 15 min AMRAP

300m row

30 wall balls (20#/14#)

4 rounds RX’d

Something I hate to admit, but that I know has happened, is that I have gotten slightly weaker since I haven’t been able to make it to class as often as I would like (or as I used to). This was brutal for me. Had I been conditioned and steadily going, I know I could have pulled more rounds.

Many thanks to Coach Kris and Rey for helping me push through.

Wall Balls! Also the night I hurt my butt muscle real bad and got a D.N.F. for that night’s WOD. Boo.
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Wall Balls!

Also the night I hurt my butt muscle real bad and got a D.N.F. for that night’s WOD. Boo.

CrossFit 100823 - Pauline

“Suck List” Warm Up:

  • 15 double unders
  • 15 clean + jerks (35lb bar)
  • 5 pull ups (least assisted band)
  • 200m run
  • 10 kettle snatches (18lbs)

WOD - “Pauline”

15/12/9

  • Kettlebell Snatches (18lbs)
  • Ball Slams (12lbs)
  • Wall Ball (12lbs)
  • SDHP (35lbs)

Time: 8:12

Some fun: Tractor tire flipping!

Here’s a fun fact! Pauline is the when I hurt my lower back pretty bad a few months ago where I posted about it here. So needless to say I was a bit wary going into this WOD. Three months later and Pauline was good and safe to me this time! And this time I actually did kettle snatches (last time I did one armed kettle swings because I hadn’t learned kettle snatches yet). Another fun fact? The last time I did SDHP’s (this - but we used kettles) I hit my vagina and it really hurt! Not this time! Successful night? Yes.

CrossFit 100628 - Some Wall Ball Action foam roll/ball roll/shoulder pvc/foot work/pre-moves/pull up progressions Warm up: 10 push ups (strict) 10 swings (36lbs) 10 situps (abmat) 10 double unders (did them unbroken!) 10 wall balls (12lbs) 10 pull ups (med. band) 10 squats Skill/Strength: Power Cleans 5x @ 35lbs, 45lbs, 55lbs, 65lbs, 70lbs, 75lbs WOD power cleans (65lbs)/wall balls (6lbs) - the picture above shows what wall balls are! 30 seconds per round to do as many as you can of power cleans, 30 seconds rest, then 30 seconds of wall balls, and so on, for 4 rounds Round 1 Power Cleans: 10 Wall Balls: 19 Round 2 Power Cleans: 8 Wall Balls: 14 Round 3 Power Cleans: 10 Wall Balls: 14 Round 4 Power Cleans: 12 Wall Balls: 20 When I got to the wall balls, all that was left was the 6lb ball (which is very light), therefore, these weren’t too difficult for me, but the power cleans definitely took work! I was a sweaty beast by the end, and the last round was brutal! There were so many people in class this time! Usually it’s like 5 or 6 of us MAX but today there were 15 people! I’m not used to this madness haha!
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CrossFit 100628 - Some Wall Ball Action

foam roll/ball roll/shoulder pvc/foot work/pre-moves/pull up progressions

Warm up:

  • 10 push ups (strict)
  • 10 swings (36lbs)
  • 10 situps (abmat)
  • 10 double unders (did them unbroken!)
  • 10 wall balls (12lbs)
  • 10 pull ups (med. band)
  • 10 squats

Skill/Strength: Power Cleans

5x @ 35lbs, 45lbs, 55lbs, 65lbs, 70lbs, 75lbs

WOD

power cleans (65lbs)/wall balls (6lbs) - the picture above shows what wall balls are!


30 seconds per round to do as many as you can of power cleans, 30 seconds rest, then 30 seconds of wall balls, and so on, for 4 rounds

Round 1

  • Power Cleans: 10
  • Wall Balls: 19

Round 2

  • Power Cleans: 8
  • Wall Balls: 14

Round 3

  • Power Cleans: 10
  • Wall Balls: 14

Round 4

  • Power Cleans: 12
  • Wall Balls: 20

When I got to the wall balls, all that was left was the 6lb ball (which is very light), therefore, these weren’t too difficult for me, but the power cleans definitely took work! I was a sweaty beast by the end, and the last round was brutal!

There were so many people in class this time! Usually it’s like 5 or 6 of us MAX but today there were 15 people! I’m not used to this madness haha!