Memorial Day - Murph

 Murph basically consists of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats followed by an additional 1 mile run.

I ran both miles, and Ashley and I split in half the pull ups, push ups and air squats. We finished in 57:44. Next time i'd like to do it on my own just to see how I would do.

Wednesday May 21, 2014 DL, Clean, Push Press, Thruster 1RM

Happy Heavy Hump Day!

SWOD:
Spend 15-20 minutes finding 1RM Thruster (105!!!)

WOD:

“DT AMRAP’d”

15 min AMRAP

12 Deadlifts @ 155/115#

9 Power Cleans @ 155/115#

6 Push Press/Jerk @ 155/115#

Did this WOD at 95# and got 3 rounds plus 10 reps. 

Tuesday May 20, Back Squats..

SWOD:

Back Squat

1 x 8 @ 65% (95#)
1 x 8 @ 75% (110#)
3 x 3 @ 80% (120#)
5 x 1 @ 85% (125#)

WOD:

For Max Reps

2 min Max Effort Kettle Bell Swings @ 53/35#
Rest 30″
2 min Max Effort Chin-Ups
Rest 30″
2 min Max Effort Burpees
Rest 30″
2 min Max Effort Box Jumps @ 24/20″
Rest 30″
2 min Max Effort Double Unders
Then 1 min of each exercise w/ 30” rest

I did 268 reps. Double unders should have been a strong point but i couldn't string together more than a few at a time and they really killed me :(

Monday May 19 - 1RM Full Clean - Snatches and Wall balls

SWOD:
Spend 20 min finding you 1RM
FULL CLEAN!
I got 115# on this one. I was so excited. I cleaned 120, but didn't stand it up and we were out of time. I definitely want to try again.

WOD: 5RFT
9 Power Snatch @ 115/75#
15 Wall Balls @ 20/14#
6 Hang Power Snatch @ 115/75#
12 Wall Balls @ 20/14#
3 Snatch Balance @ 115/75#
9 Wall Balls @ 20/14#

We had a 30 minute time cap on this one. I capped out and had done 3 rounds and 38 reps at 65#. Wall Balls got me again. I really  need to work on those.

Tuesday May 13 - Max Height Box Jumps, Filthy Fifty

SWOD:
Max Height Box Jumps (I did 30") I probably could have done more, but was a big ol' chicken haha


WOD:
Just Another Filthy Fifty…
50 Box Jump Overs
50 Wall Balls @ 20/14#
50 Deadlifts @ 155/115#
50 Sit-Ups
50 Burpees

This took me 17:23 and I rx'd it. This one hurt, but wasn't as terrible as I thought it would be. Wall balls are always the worst.

Monday May 12, 2014

SWOD:

Spend 15 minutes finding your 1RM FRONT SQUAT

(145#!!! I was so so proud of this)

WOD:

5 Rounds for Time
10-9-8-7-6-5
Clean and Jerk (any type) @ 155/105#
Each round do one less rep than the round before. The first round you will complete 10 reps of Clean and Jerk (any type), and the 5th and final you will complete 5 reps of Clean and Jerk (any type.)

10 Chest 2 Bar Pull-Ups ( if you are using a band to assist your pull-up, you may only perform STRICT Pull-Ups)

20 Double Unders (3:1 Singles)

It took me 21:21 to finish. I started with 105, but dropped to 95 after the first 7 clean and jerks. My chest to bar I did with a box and did legless. Double unders I did rx. (I even went unbroken a couple of rounds!)

Tuesday May 6, 2014 (BACK SQUAT 1RM, Lots of Cleans and abs)

SWOD:

Spend 20 min finding your:
Back Squat 1RM

Mine was 150#

WOD:

Clean Up those Abs!

15 min AMRAP

5 Power Cleans @ 135/95#
10 V-Ups
5 Hang Cleans @ 135/95#
20 Sit-Ups
5 Full Cleans @ 135/95#
10 V-Ups

I did this at 85#. I should have done 95 and probably could have. I worked extra hard on my Full Cleans, because I have struggled with those and got really comfortable with them. I did 3 full rounds and 17 reps. 

a LOT behind, a little catch up: Monday May 5,2014 (Mile Run, power snatches)

WOD #1:
1 mile Run (Going for a PR!)
My run took me 10:17. Definitely not the best time in the world, but better than I expected. 

WOD #2:
4 Rounds for Time
10 Power Snatches @ 115/75# (I did the first round and a half at RX weight, then dropped to 65#)
15 Toes 2 Bar
20 Wall Balls @ 20/14#

This took me 19:27. It took a long time but I did true toes 2 bar, so I'll take it. 

Thursday March 13 - C&J, Bear Complex, HSPU, Weighted situps, Pistols

SWOD:
10 min EMOM
2 Clean and Jerk @ 80%
After 5 minutes the weight increases to 85%
WOD:
Buy-In:
5 Bear Complex @ 135/95#
then…
8 HSPU
12 weighted sit-ups @ 35/25#
16 Pistols
then…
Buy-Out:
5 Bear Complex @ 135/95#

I did my first bear complex at 95, but it was ugly and bad form, so I dropped to 75 for the remaining 9.
I did my HSPU on the box...used the 25# for situps and had to use box assist for the pistols. It took me 18:50. I was really not pleased with this time, the pistols killed me and dropping weight in the beginning took a lot of time off too. All in all I need to work on pistols for sure and hand stand pushups.

Wednesday March 12 - Power Snatch, Ring Dips, Box Jumps

SWOD:
Spend 20 min working on your Muscle-Up Technique.
We could be preparing for something…

I really need to work on pull ups more than muscle-ups :) Plus muscle ups terrify  me. I need to work on my fear of being up that high. Also on my fear of being upside down (ie. handstand pushups)

WOD:
For Time:
21-15-9
Power Snatch 75/55#
Ring Dips
Box Jumps 24/20″

I did the actual 55# and 20" box, but was unable to do ring dips without a band (I used a red and black). I finished in 10:27.

Tuesday March 11 - Back Squat, KB Swings, HR PU, DUs

SWOD:
Back Squat (Heavy!)
Warm-Up Reps
1×10 @ 65% (90#)
1×8 @ 70% (100#)
Heavy Reps
10×2 @ 85% (120#)
10×1 @ 95% (130#)

WOD:
17′ min AMRAP of…
8 KB Swings (35#)
20 Double Unders (Singles = 3 to 1) (I did actual DUs)
8 Hand Release Burpees
20 Double Unders

My max back squat is 140# so this is the number I used when finding my percentages...This was a LOT of squats!

I got 4 full rounds plus 15 reps. This I was pretty pleased with. I stopped a few times to watch Kiffer attempting muscle ups, which slowed me down plus I did real double unders even though I could have gotten through way more if I had just done the 60 singles.

Monday March 10 - Split Jerk, Hang Squat Clean, Toes 2 Bar

SWOD:
Split Jerk (from rack)
1×10 @ 60% (65#)
1×8 @ 70% (80#)
2×5 @ 80% (90#)
3×2 @ 90% (105#)
My max clean and jerk is 115, so I used this number to find my percentages.

WOD: 
For Time:
Buy-In:
800m Run
then…
15, 12, 9, 6, 3
Hang Squat Clean 115/75# (I did 65#)
Toes 2 Bar
Buy-Out:
800m Run

This sucked. I have shin splints something terrible from doing so many double unders during 14.1..so my run was very slow. It took me 24:04 to finish...I did do actual toes 2 bar, though.

14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

The women weight was 65#. I was only able to get 10 reps, because I couldn't do chest to bar pull ups (In fact I can't do regular pull ups lol) I did manage to get 2 pull ups, but they weren't C2B.
If I were able to do those I could have probably gotten at least to the second round b/c the 65# OHS wasn't terrible. I finished my first 10 in 45 seconds. and I kind of took my time because I knew I wouldn't be able to go any farther.

14.1 and an apology

I'm seriously lacking in this posting thing. Gotta work on that. I've never been good at doing this long term. So the CrossFit Open is upon us. 14.1 and 14.2 are out of the way...this week is 14.3.

14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

This wasn't as hard as I was expecting. Double Unders were terrible though. The first time I attempted 14.1, I only got 123 reps. I tried again the following Monday and ended up increasing by 42 to 165 reps. I was pretty excited about finally getting some kind of rhythm on double unders. I've forbidden myself to do singles in workouts now. I need to get even better at them. I feel like I could have easily gotten 200 reps if I was better at DUs...the snatch was kind of a rest time.

Friday Feb 21 - OHS, Strict/Push Press, Push Jerk, Bar Facing Burpees

SKILL:
Goat Practice for 20 minutes.
Time to unsuck at something we suck at!!

WOD:
For Time:
Buy-In:
10 OHS @ 115/75# (65#)

then…

15 Strict Press 115/75# (55#)
30 Bar Facing Burpees
15 Push Press 115/75# (55#)
20 Bar Facing Burpees
15 Push Jerks 115/75# (55#)
10 Bar Facing Burpees

13:38 was my time. Burpees slowed me wayyyy down. As did taking off weight in the middle of my strict press. 

Thursday Feb 20 - Power snatch, Hang snatch, Toes 2 Bar, Ring Dips

Skill:

Burgener Warm-Up

SWOD:
Power Snatch
1×8 @ 60%
1×8 @ 70%
2×4 @ 75%
1×6 @ 80%

I think I did my 80% at 70#. I haven't found my max snatch yet so I was guessing. 

WOD:
16 min AMRAP
400m run
9 Hang Snatch @ 95/65# (65#)
12 Toes 2 Bar
15 Ring Dips

I only got 2 full rounds and 12 reps into the 3rd round. BUT I did RX weight snatch and true toes to bar. Ring dips I still had to use a band, (used red/black together). I was proud of what I did for doing it "almost" RX. 

Wednesday Feb 19 - Bring Sally Up, KB Thrusters, Box Jumps

SWOD:

“Bring Sally Up” with Front Squats!!

Front Squats @ 95/65#

Did the RX weight of 65...didn't finish it all but I feel like I did pretty much as good as everyone else.

WOD:

For Time:

21-15-9

KB Thrusters 55/35# (25#)

Burpee Box Jumps 24/20″

Took 10:13. Hate some thrusters.

Monday February 17 - "DT"

Mobility Monday:

Hip
WOD:

Tomorrow is President’s Day, and we will use any excuse to take on the task of a HERO WOD:

“DT”

5 RFT

12 Deadlifts @ 155/115#

9 Hang Power Cleans @ 155/115#

6 Push Jerk @ 155/115#

Finished this at 12:53 at 75#. Definitely tougher than it looks on paper. 

week of Feb 9-14

I didn't write down my results :( and I had my front squat 1RM but accidentally deleted it and don't remember what it was. I know it was more than 100 b/c I still have the 1 from the results but I don't remember

Friday Feb 7, 2014 partner WOD

Skill:
Double Unders
WOD:
Partner Party Friday!
Partner WOD
18 min AMRAP
(Partners can split the work however they choose, but both partners must complete 10 at least ten reps of each movement. i.e. one partner must do 10 reps and the other partner can finish out the exercise by completing the remaining 40 reps.)
(One partner is resting while the other is working, except during the Pull-Ups, one partner is doing the Pull-Ups while the other partner dead hangs. Also except during the HR-Push-Ups, both partners will perform the movement simultaneously and give each other a double high fives during the “hand release”.)
50 Double Unders
50 Pull-Ups w/ Dead Hang
50 Thrusters @ 95/65#
50 HR Push-Ups
50 Deadlifts @ 95/65#
50 Lateral Bar Burpees ( 2 foot take-off is required.)

This was such a fun WOD. Jess and I did it together and finished 1 round plus 118 reps. We did 65# thrusters and deadlifts.

Thursday Feb. 6, 2014 Snatch Press

Skill:
Rope Climb
SWOD:
OHS + Snatch Press
1×5+1 @ 60%
2×5+1 @ 65%
2×5+1 @ 75%
2×5+1 @ 85%
WOD:
2 RFT
40 Sit-Ups
30 Box Jumps @ 24/20″
20 Pistols (10 each leg, Scaled by lowering yourself to a 20″ bench or box)
10 OH Barbell Lunges @ 95/65# (55#)

10:02 was my time. Scaled pistols on the box.

Wednesday Feb 5, 2014 Snatch

Skill:
Burgener Warm-Up
SWOD:
10 min EMOM of :
1st Pull Snatch x 1
Power Snatch x 1
Hang Squat Snatch x 1
(65#)
WOD:
For Time:
21-18-15-12-9-6-3
Power Snatch @ 75/55# (I'm pretty sure I started at RX and then went to 35#)
Toes 2 Bar

Took 13:58

Tuesday Feb 4, 2014 SDLHP, KB Swings, Wall Balls

Skill:
SDLHP w/ Kettle Bell
SWOD:
10 min EMOM
4 SDLHP w/ Kettle Bell @ 55/35# (35#)
WOD:
4 RFT
25 KB Swings 55/35#
25 Wall Balls 20/14#
18 min Cap

RX - 13:22

Monday Feb 3, 2014 Power Clean/Burpee Pull Ups

I'm way behind on posting these and don't remember my SWOD weights for the most part :( I'll try to be better.

Skill:
HSPU
SWOD:
Back Squat
10×3 @ 80%
WOD:
21-15-9
Power Clean and Jerk @ 155/105#  (65#)
Burpee Pull-Ups

Took me 14:20 to finish this one :(

Fri. Jan 31 - Bear Complex, HSPU, Burden Run

SWOD:
8min EMOM of:
2 Bear Complex (Did this at 65#. It hurt, but I think I could probably have done 70#)
Challenging Weight (but technique must be perfect or near perfect.)

WOD:

18 min AMRAP
3,6,9,12,15…..
HSPU
200m Burden Run (14# ball)

I finished 8 full rounds (through 24) and then got all 27 of my next hspu (on the box)

This one had me cramping all over. Great, great workout.

Thurs. Jan 30

SKILL:
Kipping Pull-Ups

SWOD:
3   1:00 min rounds of Max Effort Pull-Ups

WOD:
“Crazy 8′s”
8 RFT
8 Hang Snatches 95/65# (45#)
8 Wall Ball Sit-Ups 20/14# (14#)
8 Front Rack Lunges 95/65# (45#)
8 Knees 2 Elbows

20 min Cap

It took me the full 20 mins :( I got 7 full rounds and 2 hang snatches. 

Wed. Jan 29 - CrossFit Total

SKILL:
Med Ball Cleans

SWOD:
“CrossFit Total”
1RM Back Squat (140#)
1RM Shoulder Press (70#)
1RM Deadlift (165#)

So my CrossFit Total is 375#

WOD:

TABATA TIME
1. Burpees - total of 47
2. Box Jumps 24/20″ - 54
3. HR Push-Ups - 68
4. Med Ball Cleans 20/14# - 36

Total reps was 205.

This was such a fun SWOD. I've been wanting to get a couple of my 1RMs and this knocked out 3. Deadlifts are so frustrating to me. I feel like I should be able to do way more. Definitely one I need to work on. But I am thankful that I can finally do more than my own weight. 

Tue Jan 28, Strick Press, Push Press, KB Swings...

SKILL:
Strict Press and Push Press

SWOD:
Strict Press
1×8 @ 60% (35#)
1×6 @ 70% (55#)
1×2 @ 80% (65#)
4×1 @ 90% -  (70#)

WOD:
6 min AMRAP

10 Push Press @ 115/95# (55#) *and the second round, I dropped this on my head...so the rest of the WOD was a little shaky)
20 DU’s

then..

5 min AMRAP
10 Pull-Ups (green band)
10 KB Swings 55/35# (35#)

then…

4 min AMRAP
10 Wall Balls 20/14# (14#)
10 Sit-Ups

I got 215 reps for this WOD. After dropping the bar on my head and taking a few seconds off to recover, I feel okay about this number. 

Monday Jan 27 - Elizabeth and OHS

MOBILITY MONDAY:
Back Extension and Flexion

SKILL:
GHD Sit-ups
GHD Back Extensions

SWOD:
OverHead Squat
1×8 @ 65% (35#)
2×6 @ 75% (55#)
5×1 @ 85% (65#)

This was definitely easier than it should have been. I need to go up on my OHS weight.

WOD:

“ELIZABETH”
For Time
21-15-9
Clean @ 135/95#
Ring Dips

I did Elizabeth at 55# and with box dips. It took me 9:55. I was disappointed in the time, and the weight that I had to do the Cleans. 

John's birthday WOD

Happy Birthday Coach John!!

And for Mach 3 Members WODing pleasure, Coach John’s very own Birthday Super WOD!!

WOD:

Buy-In:

1 Bear Complex @ 135/95#

then…

22 Deadlifts @ 135/95#

24 Lateral Bar Burpees

22 Hang Cleans @ 135/95#

24 Handstand Push-Ups

22 Front Squats @ 135/95#

24 KB Swings @ 55/35#

22 KB Thrusters @ 55/35#  (11 each arm)

24 Pull-Ups

22 HR Push-Ups

24 Toes 2 Bar

Buy-Out

9 Clean and Jerks @ 135/95#

2 Muscle-Ups (scaled to 2 chest to bar pull-ups and on dip = 1 Muscle-Up)

I did the KB swings with 35# but had to go down a level on the KB thrusters. I did all of the bar work at 65#. My time was 22:44. 

Thursday Jan 22

KILL:
L-Sits on the Parellettes or Rings

SWOD:
Thrusters (Heavy or Challenging weight)
5 x 5

WOD:

Fight Gone Bad 3 rounds

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Stations are:
1. Wall Balls 20/14#
2. Push Press @ 75/55#
3. Box Jumps @ 24/20″
4.  Sumo Deadlift High Pulls @ 75/55#
5. Sit-Ups

Rest 1 min and repeat.

I Rx'd this one! yay! I even did 24" box jumps the first round. My number of reps was 251. I was pretty proud of this. :) my sit ups definitely helped me out on the numbers. 

Tuesday Jan. 21 - Snatch Press, Power Snatch

Skill:
Snatch

SWOD:
10 min EMOM
5 Snatch Press + OHS (65# here)

WOD:
For Time:

50 DU’s
2 Power Snatch 115/95#
40 DU’s
4 Power Snatch 115/95#
30 DU’s
6 Power Snatch 115/95#
20 DU’s
8 Power Snatch 115/95#
10 DU’s
10 Power Snatch 115/95#

I did 55# on the power snatch and singles on the double unders. My time was 7:55. I felt pretty comfortable with the 55# snatch tho, and look forward to finding my max on it sometime hopefully this week. 

Monday January 20 - Front Squats, Back Squats

Mobility Monday:
Hip

SKILL:
Air Squat

SWOD:
Back Squat 5×5 @ 80%

WOD: 
For Time:
Buy-In: 20 KB Swings 55/35#

10-9-8-7-6-5-4-3-2-1
Front Squats @ 155/105#
1-2-3-4-5-6-7-8-9-10
Toes 2 Bar

Buy-Out: 20 KB Swings 55/35#

I didn't write down how much I did on the back squats =(
But I did the KB swings with the 35# KB and Front squats at 65#. These are definitely something I need to work on. Also I'm still not doing full toes 2 bar

My time was 13:50. 

Playing catch up...

I did the WOD on January 14, but I didn't write down my times or weights and now I don't remember. Then I was sick as a dog Wednesday-Saturday so I didn't work out any then. Next post will start with Monday of last week. I also missed Wednesday last week because I was in Oklahoma for a training.

Monday January 13 - Day 1 of the Valentine's Competition...

Today started the competition... I always drink a lot of water at work, but having to get a gallon in made me realize I didn't drink as much as I thought I did. The hardest part so far about this entire "diet" is the no dairy. I miss my creamer. I tried to choke down some black coffee this morning and it just really did not work out for me. I also miss not getting to eat my yogurt. I love yogurt. SO much.
Other than the dairy, though, and the fact that our cafeteria wasn't serving much that I could actually have, it went smoothly.
Todays Crossfit went like this:
Skill:

Muscle Snatch

SWOD:

Muscle Snatch

1x5 @ 65%
1x5 @ 70%
3x2 @ 75%
3x2 @ 80%
3x1 @ 85%

WOD:

11 min AM(Reps)AP
800m Run
75 Air Squats
50 Sit-Ups
25 Push-Ups
Then Burpees with the time remaining of the 11 min.

I finished with a total rep count of 164 (I got 14 burpees at the end). That wasn't as much as a lot of people but I felt good about it and felt like I worked hard. 
I burned (with a 5 minute warm up, the swod and the wod) 481 calories! I'll take that! Especially considering I only ate 1250 calories today. :)

January 10, 2014. FRAN! and measurements for the Valentine's Day Weight Loss Challenge

I had an appointment in Dallas Thursday, January 9 so I didn't get to do that WOD.

Friday we did Fran. Fran consists of 21-15-9 Thrusters (95/65) and Pull Ups.
I did 55# and had to use the green band still on my pull ups. My time was 8:30. I feel like I could have done a little better, maybe 30 seconds or so, but I used a small bar for the pull ups and my feet kept hitting the ground so I could never get into a groove.

Also Sunday January 12 we weighed and measured for a weight loss challenge. I weighed 156.6 and my measurements were:
Chest - 36.7
Rt Arm - 11.9
Lt Arm - 11.6
Rt. Thigh - 22
Lt Thigh - 22.1
Waist - 30.8
Navel - 36.1
Rt. Calf - 14.6
Lt Calf - 14.4
Hips - 40.7
Neck - 12.4

Navy body fat percent - 31.34%

Then we did the fat calipers:
Chest - 18.67
Abs - 27.33
Thigh - 14
Tricep - 20.67
Subscapular - 20.67
Supraileac - 26
Midaxillary - 18

Score - 27.41%, with 42.94 # of body fat and 113.67 # lean mass.

January 8, 2014

SKILL:
HSPU

SWOD:
Spend 15 min finding 1 REP MAX Clean and Jerk.

WOD:
5 rounds for time
10 Box Jumps 24/20" (I did 20")
15 Ring Dips (Box dips for me)
20 Wall Ball Sit-Ups (14# ball)
50' Bear Crawl

During the SWOD, I had a Clean and Jerk PR - 115#!! I was super excited about this...but Joel says if I used my legs more I would be able to easy do more weight. We will see. 

The WOD took me 16:10. Those wall ball sit-ups HURT. I still felt pretty good about it... I forgot to wear my calorie monitor, I'll do that from now on. 

Tuesday January 7, 2014

Skill:

Deadlift Technique

SWOD:
Deadlifts 
1 x 8 @ 60% (80#)
1 x 6 @ 70% (90#)
1 x 6 @ 80% (105#)
5 x 1 @ 95% (125#)

I also tried a 135# and was able to do it...need to work on this and see what my actual MAX is.

WOD:

6 Min AMRAP
10 Deadlift 225/155# (I did these at 110#)
10 Pull-Ups (with the green band)

then immediately do…

9 Min AMRAP
10 Push-Ups
20 Pistols
30 Double Unders (I'm still not able to consecutively string together a lot of DUs, so I had to do singles)

I was able to do the first AMRAP 2 rounds plus 29 reps (I was one pull up away from 3 rounds)

The second AMRAP I got through 3 rounds plus 8 reps. 

So my total for the WOD was 5 rounds plus 37 reps.

Monday January 6, 2014

I sucked it up and went to the 5:30 am WOD...it was SO so cold. I thought my hands were going to break off doing burps. Nonetheless, here is the WOD:

MOBILITY MONDAY!
Shoulder

Skill:
Overhead Squat

SWOD:
OHS:
2 x 5 @ 60%
2 x 5 @ 70%
1 x 5 @ 80%
1 x 5 @ 90%

The most I did on OHS was 45#. Overhead squats and snatch really irritate the tendons in my wrists, even with my wrist wraps. 

WOD:
12 Min AMRAP
5 Hang Power Snatch @ 115/75# (did these at 35#)
10 OHS @ 115/75# (35#)
15 Burpees
20 Sit-ups

I was only able to get out 3 rounds, but I was really trying to pay attention to form on snatch and OHS. 

Friday January 3, 2014 WOD - RX'D!!!

Skills: Kipping Pull Ups (I have a lot, lot, lot of work to do on these)

SWOD: 10 min EMOM Complex of:
1 Power Clean
2 Push Press
1 Push Jerk
1 Strict Press

I did these at 55 pounds, next time we have strict press I should probably try at least 65.

WOD: Our WOD consisted of 5 exercises and 5 numbers in cups and we had to draw to see what we got.. Each class had something different. Our WOD was:

10 Thrusters (55# RX for girls)
20 SDLHP (35# RX for girls)
30 Burpees
40 Kettle Bell Swings (35# RX for girls)
50 Wall Balls (14# RX for girls)

It took me 12:14 to complete and I RX'd it. Wall Balls and Burpees killed me on time. I should have finished under 12, and was a little disappointed in that extra 14 seconds, BUT this is only the 2nd WOD I've been able to RX so I was proud about that.

1-2-13 WOD

Didn't get a chance to measure...it was too dang cold to take off my long pants and shirt, maybe tomorrow. But I felt pretty good about the WOD.

SKILL:
Med Ball Cleans

SWOD:
Front Squat
1 x 5 @ 60%  (65#)
1 x 5 @ 70% (75#)
2 x 5 @ 80% (85#)
(My max is 105...I have a lot of work to do with squats but felt good with these)


WOD:
For Time with an 16 min Cap:
21-15-9
Front Squats @ 95/65#
Situps
With no rest go immediately into
21-15-9
HSPU
Hang Clean @ 95/65#

It took me 13:22 to finish. I had to do box HSPU but everything else I did RX. I definitely need to work on squats. That took the most time for me. I also can't wait until summer when the bars aren't freezing cold and I can breathe without feeling like my lungs are going to explode. 

January Goals

December 31, 2013 – the first time I have ever shed tears over my body. I weighed before eating breakfast and am at the heaviest I’ve been, ever. 155 pounds. I took pictures in a sports bra and compression shorts at the box before our daily WOD. I didn’t look at the pictures until I got home and was disgusted saddened. Then, I tried to put on my favorite jeans and they were so tight I could barely breathe (although I was able to button them.) I cried for approximately 30 seconds before I decided crying was pointless and I just had to get serious in 2014. I’ve been doing crossfit 4-5 days a week since September, but I haven’t changed my diet up much, if at all. It’s noticeable. While I’ve gotten stronger, and have more defined muscles in my arms and back, nothing else has changed. I have to make a life change, especially in my diet. I drank my *last* soda last night (Whataburger dr. pepper with a greasy, cheesy patty  melt.) I think sodas are my biggest enemy in this battle, so I can’t give any when it comes to them. Instead of resolutions that I won’t keep, I’m making goals that I can work toward.

January Goals:

Down 5 pounds (or maintain same weight with a loss of inches)
WOD 5x/week (which may mean getting up at 5 for the morning WOD on Wednesdays)
Record every WOD with time/reps and weights for everything
25 pull ups. Every. Single. Day. (in addition to any that we do during a WOD)
Birthday cards. (I used to be good at this, no better time than January to be good again)
Get through January with no soda.
Run 3x/week, even if it’s cold. Schedule those days and keep the schedule.

I think this is a doable list and look forward to pushing myself.  Today I will do measurements and post them with today’s WOD and results. My “before” pictures have to wait until I have something to compare them too.