leap year partner chipper
in any order your team decides.. 2 mile bike 20 flights of stairs 200 double unders 2000m row 100 box jumps 100 ring rows 100 hip touches with med ball 20/14 100 yd sled pull partner and i finished everything but the 200 DUs and the 2000m row. did about 61 DUs before they called time. probably should have strategized this better but inside i was glad that i didn’t have to row.....
fight gone sort of bad
3 rounds, 1 minute each station for total reps completed Front squat 165/115 Chest to bar pull-ups Ring dips Games standard kettle bell swings 70/55 2 count grasshoppers Rest glad i decided to push myself on the front squat weight. originally was paired with a girl who was doing 75lbs, then decided to share the bar with a guy doing 95lbs. did 11 unbroken in round 1, then 7 and 8. main...
Those who love you are not fooled by mistakes you have made or dark images you...– Alan Cohen
don't put it down
WOD: complete 7 rounds, working up to the heaviest weight possible 3 deadlifts 3 hang power cleans Penalty is 5 burpees if you put the bar down during a round. Score is heaviest load completed Ca$h out HSPU 3 sets of max reps - no abmats allowed! got up to 95 lbs before i had to do a bunch of burpees.. ugh. for some reason i just don’t get my elbows around the bar fast enough,...
You can seek the advice of others, surround yourself with trusted advisors. But...– Grey’s Anatomy
If I had to give you one piece of advice it would be this: Don’t be intimidated...– Paulo Coelho, from “Aleph”
I didn’t know what hate felt like, not the hate that comes after love. It’s huge...– Jeanette Winterson
Lift Bench Press - 12 min to get to heavy 3 rep Chipper: 2 rounds for time (10:32) 10 chest to bar pullups 15 dips 20 lunge jumps 25 2 count grasshoppers 2 x 30 yard farmers walk 70/55 really wanted to get 95 today on the bench press but could only get up to 2 reps of 95 before i failed :( oh well. 90 lbs is still pretty good. maybe if i had started at a heavier weight, instead of...
The myth that women should not lift heavy is advanced only by women who fear...– Eric Midkiff, Olympic Weightlifter
CF Open WOD #1
Open WOD #1 (or what i like to call, death by burpees) 7 min AMRAP of burpees - must jump and touch 6 inches above your reach (since i’m 5’5” and my reach is 6’10”, that ended up at 7’4”) Followed by 10 min AMRAP of partner WOD Thrusters 95/65 250m row Total score is number of thrusters done, one partner does thrusters while the other rows...
Test - one attempt at Max Strict Ring Rows (completed 4) WOD: 7 rounds for time (30 min max) 10 knees to elbows 15 ring rows 20 abmat situps 25 double-unders finished in 29:05. my knees to elbows ended up really being knees to triceps, but close enough. ring rows were also scaled with my feet flat on the ground.. even then, 15 of those are hard to do. and biggest success - for some reason (i...
Time to be Unfat: Don't be afraid to fail →
timetobeunfat: “One of the best parts of CrossFit is that we accept failure. For me, there is no better feeling then watching somebody struggle with muscle ups, or double-unders, or a pullup. Why? Because I know how happy they’re going to be when they finally get one. I respect the person who comes into…
squat it out
Mobility 10 min squat test Strength - on the minute, for 10 minutes 3 OH Squats - AHAP first of all. that 10 minute squat test is not as easy as the MobilityWOD video makes it look. 2 minutes in and my shins were on fire! key is to not look at the clock, no matter how much you want to, haha. i’m very weak on anything that requires a snatch grip, so these squats were pretty hard....
The only thing that I see that is distinctly different about me is I’m not...– Will Smith
benchmark hero: "McGhee"
30 min AMRAP 5 deadlifts (275/225) 13 pushups 9 box jumps (24”/20”) nice way to start my day off. used 135 lbs for the deadlift - for some reason it felt really heavy today, even though i’ve done 20 reps of 150 before. finished 9 rounds and 5 deadlifts… pushups were killing me at the end. box jumps ended up being my break, haha
talent is god given, be humble. fame is man given,...
embrace them thighs
via Again Faster I am a woman. I CrossFit daily. My inner thighs touch. And I love CrossFit because of it. CrossFit has completely altered my perception of women. It has proven to me that I will never again envy an incredibly frail woman for her lack of figure. It has made me care less about the pant size I wear and more about my 1 rep max snatch. And it has shown me that a woman who CrossFits...
in honor of coach, who was hungover from all the fun he had last night haha 2 min AMRAP - air squats (78) 2 min AMRAP - abmat situps (62) Conditioning stations - agility drills, 45 degree midline stability with med balls, kettle bell swings, skaters/mountain climbers, double-unders, GHD work, grip strength/kip work, pushups brought one of my med school friends to class today. hope she...
dips & sprints
Weighted dips: 10 x 1 rep for total weight (scale is regular dips to failure, AMRAP) Hill sprints: on treadmill, elevation 15, 10 rounds of 30 sec sprints. score is the last treadmill speed you use because i can’t do regular dips, i did band dips with the thinnest band and just did as many reps as i could til failure. total reps for me: 113. hill sprints were terrible.. started at 6.5 and...
Annie Sakamoto beasting the sled pull. This is a lot harder than it looks, folks. Birthday Chipper 34/28 calorie row 34 wall balls (20/14) 34 clean and jerk (135/95) 34 toes to bar Ca$h out - Sled push/pull 30 yd so coach turned 34 today. meaning we had to do 34 of all of his favorite movements, which naturally favor 6’2” 200 pound men. used a 10 lb ball and 65 lbs for...
Snatch Skill Work Power snatch 1 RM 55-60-65-70 (new PR!) SO close to getting 75lbs! i got the hip drive down but i couldn’t lock out my arms fast enough.. how frustrating. 70 lbs is more than i thought i could do though, so i’m pleased with that at least :)
When we least expect it, life sets us a challenge to test our courage and...– Paulo Coelho
20 step story of a typical crossfitter →
thatcrossfitchickauryon: Yeeaahh… pretty much. :] currently at step #14… lol
preparing for snow
Annie Thorisdottir with what appears to be 285lbs… damn. Lift Deadlift 1 set of 20 reps, unbroken WOD - 8 minute AMRAP 8 clapping push-ups (scale: hand release push-ups) 8 barbell shovels 45/25 over a 24” box (shovel 8 times with right, 8 times with left) used 150 lbs for the deadlift. made it to rep 18 before i was losing my grip and my back was literally winding itself into...