March 15, 2021

 

After taking last week off (spring break), I’m ready to bounce back into it! 

22lbs KB and 135lbs deadlifts 

Time: 7:37

January 11, 2021

 

Lately when I try snatches, it seems like I pinch a nerve in my neck that shoots pain down my arm. Luckily I didn’t feel the pain in today’s warm up or first EMOM, but I was a little worried. As a result, I scaled back on the weight. I used an empty 35lbs barbell in the first EMOM and then the small (25lbs) bar during the second EMOM. 

Box jump Rx @ 20”

Total jump ropes = 730 singles 

November 17, 2020

 

KB snatch with 22lbs 

Clean and jerk with 55lbs 

Total single jump ropes 5:09

*Yes, life has gotten busy lately but truth be told I just haven’t documented on here like I usually do. I will start fresh again from here on...

October 22, 2020

 

4 rounds:

400m row, 80 singles, DB Snatch with 15lbs each hand, front squats with 45lbs, wall walk and hold for 30ish seconds

Time: 22:54

October 21, 2020

 

OHS with 25 lbs pipe. Although I could do the OHS with the 35lbs barbell, I didn’t feel as though I could get low enough. 

American KB swings with 26lbs 

Power snatch with 45lbs (broken down into 10 reps)

Assisted push ups with band(s). 20 reps with green band on the rig and then purple & green bands for the remaining 30 reps...broken into 5 and ultimately 2 reps. (This was the hardest part of the WOD for me!)

Time 22:54

2020 Valley Throwdown

Today I took part in my 1st CrossFit competition. Did I win? No. But did I set some new PRs and walk away feeling proud of myself? You bet! 

Some may think pushing yourself to such extremes is crazy, and they’re probably right, but somehow my WODs are the most relaxing part to my day. I walk in the mornings for mental clarity and therapy sessions, but my nights are reserved for challenging all my bottled up “energy” and emotions. 

I love Crossfit! ❤️💪🏼🏃🏼‍♀️

 WOD #1: 

Power clean @ 75lbs

Burpees 

Tricep dios from 24” box

Time: 6:28

Front squat 1RM @ 105lbs

WOD #2:

Power snatch with 55lbs 

Wall walks

Box jumps/Box Steps Ups 

Rounds: (I think) 5 rounds + 3 power snatch & 1 wall walk 
WOD #3:

Deadlifts @ 85lbs 

Jumping pull ups 

42 singles 

Time: 4:02 (this time surprised me and several others...and I took 2 in this heat, for the scaled version!)

July 20, 2020

Warm up:
20 seconds at each station, repeat 2x

20 second row
Plate to overhead (10lbs)
Jumping lunges
Hand walk on plates

Power clean: 55lbs
Pull ups: 1st round: assisted with PURPLE band (this is an improvement from where I have been, using the green band). The next rounds I was encouraged to do ring rows...

Clean & jerk: 45lbs
Hang snatch: 35 lbs barbell
HSPU substitute with z press: 35 lbs barbell

Stopped at 23 mins

Had done 21, 15 hang snatch and 9 z presses.
Did not complete a total of 9 hang snatches and 15 z press

Today I met my Jillian Michaels! The coach was hard core, but it was a great push!!

July 15, 2020

Warm up:
100m run
10 burpees
10 hang clean (35 lbs barbell)
10 pull up hang
3x

EMOM: 35lbs bar for 2 rounds, 45lbs for 8 rounds

METCON:
Power snatch @ 45 lbs
Sub T2B for K2E
Farmer carry with 18lbs DB

Time: 13:35

June 17, 2020

35lb barbell
HSPU alternative - 20 second hold on a wall walk
6 rounds + 12 SDHP

Back Squat - 75lbs

May 28, 2020

35lb barbell used for both hang snatch and SDHP
Modified ring dips

27:15 (including the 2 min rest between each round)

May 5, 2020

This was a little brutal...and let’s just say that there was lots of sweat left on the ground!

6 Power cleans with 45lbs
12 Assisted pull ups
(My forearms were so tight after this!!)

DB clean & jerks with 15lbs, but I should have tried the next weight up, which would have been 25lbs...next time.

Hang snatch with 35lbs
I was able to kick up into a handstand (with assistance) and hold. This was a big milestone!!

Time: 23:29

Today I left feeling tired and accomplished! Great WOD

April 28, 2020

Holy sweat dripping off the body kind of workout!!

1st set:
6 hang snatch with 35lb barbell
9 pull ups with band assist
12 wall ball shots with 12 lb ball
I did 4 rounds +6 hang snatch and 5 pull ups in 10mins

During the 2nd AMRAP set:
12 bar over burpees
9 SDHP (sumo deadlift high pulls) with 35 lbs barbell
6 OHS (overhead squats) with 35lbs barbell
3 rounds + 12 bar over burpees and 9 SDHP