Snow covered streets and a crisp (feels like) 12° can’t stop me from reaching my goals!
DB OHS with 5lbs (I could’ve probably done 10lbs but it was between 5lbs or 15lbs)
Power snatches with 35lbs barbell
K2B instead of T2B
Time: 18:08
Too much time has past now for me to remember my time. 😕
But...what I do remember...
80 single jump ropes
DB snatches with 15lbs
Jumping pull ups
Deadlifts @ 95lbs
AND...new PR for deadlifts @ 155lbs! 👏🏼💪🏼🏋️♀️
DB with 15 lbs each arm
K2E substitute
95 lbs deadlift
Time: 12:02
EMOM worked up to 55lbs
METCON:
Power cleans with 65 lbs
Assisted pull ups with purple band
American KB swings with 26lbs
Time: 7:12
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...
Remember those 100 hang cleans? Well here’s the evidence I did them! My bruises told me that my hands needed to be out a little further on the bar since my bruises were a little lower than they should’ve been on my legs.
Partner: Russ
Score: 13 rounds + 18 (12 cal row & 6 wall balls)Wall ball with 14lbs, man makers with 15 lbs DB, and bear complex with 55 lbs
1 min. run 100m and rest with the remaining time
2 min did 25 reps with 65 lbs, and then 20 reps for rounds 4, 6, and 8. Round 10 with 15 reps
Time: 9:44 Rx
400m row, 80 singles, DB Snatch with 15lbs each hand, front squats with 45lbs, wall walk and hold for 30ish seconds
Time: 22:54
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
Substitute bar muscle ups for 5 purple band assisted pull ups & 5 tricep box dips
DB push press with 15lbs
American KB swings with 26 lbs
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:
American KB Swings with 26lbs
Clean & jerk with 65 lbs
Time: 14:16
Deadlifts up to 115lbs
Good mornings with 35 lbs barbell
Bench press up to 55lbs
Handstand wall walks
*I worked on power cleans after the WOD & was able to clean 75lbs.
Power cleans - 4 rounds with 65 lbs and 3 rounds with 55 lbs
DB front swuats with 15 lbs
Assisted pull ups - 2 rounds with purple band & 5 rounds with green band
Plate to OH with 15lbs
300m run
25 American KB swings with 26lbs
100 single JR
25 thrusters with 45 lbs
50 burpee box jump overs 😵
25 thrusters with 35 lbs
100 single JR
25 American KB swings with 26lbs
300 m run
Time: 24:19
I started the WOD. We broke up each set and tackled half of everything.
5 Man makers with 15lbs
10 alt DB snatches with 25 lbs
15 push press with 45 lbs
30 HR pushups
10 squat cleans with 45lbs and 50 with 35lbs
30 assisted pull ups with purple band
15 clean & jerks with 45 lbs
10 alt DB snatches with 25 lbs
5 Man makers with 15lbs
Time: 21:07
24 rounds + 20 reps (10 DB hang C&J and 10 T2B)
DB hang clean & jerk with 25 lbs (5 each arm)
Substitute T2B for K2E
