Thursday, October 27, 2011

10/27/11 Rounds, Calories, and more Rounds

SO SORE FROM YESTERDAY. Today was a rough and crappy day. It was a day where you feel like you can't measure up to anything and that really shows in your WOD.

4 min AMRAP
4 Hang Squat Cleans (55lbs)
5 Burpees
3 Min Rest

6 min AMRAP
4 OHS (55lbs)
5 Bar Dips
3 min Rest

3 min
Row for calories

Total: 5 rounds on first event, 6 rounds on second, and 34 calories on third.
Consequence for doing poorly on row: row 20 extra calories

Really felt bad today and incomparable to the other people...ugh. :/

Wednesday, October 26, 2011

Two-a-Day 10/26/11

*I got a Hang Clean PR of 95! Gotta get the 100lb clean soon!*

3 rounds, 1 min each exercise
Chest to Bar
Wall Ball situps (14lb)
Sledge Hammer Hits
Hang Squat Snatch
Got a total of 235 the first time I did this workout, the second I wasn't really counting :P

Working on my technique and form to get that 100lb clean!

10/25/11 CrossFit Master's WOD 3

10 Handstand Pushups (did them legit!)
20 Wall Balls
30 TTB
40 Power Cleans (45lbs)
50 burpees...sucked
60 SDHP, what a great way to end....:/ (26.5 lb kettlebell)
Finished at 13:46

If all that wasn't enough, we had to do a 2 mile run cash out down a road with tons of hills both ways! The sunset was so beautiful though it was easy to enjoy the fall air and landscapes.

This master's WOD made me realize how awesome the masters of CrossFit are! If they can do it, with 50+ years on me, then I DEFINITLY can!

Monday, October 24, 2011

Meeting Nancy 10/24/11

So I had always wanted to give Nancy a's 5 rounds 400m run, 15 overhead squats. Looked like a pretty low key WOD for me to do at 10 pm after working. After doing this, I realize I am now never going to think of any WOD like that! This one crept up on me! Was a lung burner and a test to see how long you could hold that weight up! I used 55lbs for the overhead squats. I could've used 65 but I didn't want to drop it at all! Wound up getting 15:12! Rough one!
Glad Monday is over :)
"CrossFit; doing all the right things,for all the right reasons, with all the right people." Greg classman 

Sunday, October 23, 2011

Rest day 10/23/11

So my sister got a compound fracture in her arm yesterday at gymnastics. She had to get emergency surgery and all last night and today has been crazy. I barely got any sleep so I took today off. We all need a day every now and again. :)
Poor thing. :(

Saturday, October 22, 2011

Mainsite WOD fail 10/22/11

In my basement today, I tried to do the mainsite wod which is Press 2-2-2-2-2-2-2-2-2-2
I did 15-25-35-45-55-65-75 but stopped becuase it was in my basement so I couldn't drop the weight if I needed to, and no one else was there to help me. So I wasn't about to hit any new PR's. Plus I wanted to take today easy becuase next week is WOD bootcamp! WODs Tuesday through Sunday everyday! :)

Also, I'm trying to get in touch with other teen girl crossfitters in the area to throw around the ideas of some kind of east coast competition! Let me know if anyone has any ideas! 

Friday, October 21, 2011

Turtle Shell and Superfit's WOD 10/21/11

Today I did a WOD with the Souderton Superfit. We did 8 rounds of sprints, scissor kicks, and 30 sec plank holds. I then went straight to Apex and messed around practicing my pullups, dips, and did 2 rounds of sprints and amrap of sumo deadlift high pulls. Thennnn, I did the Turtle Shell WOD:
15lb weight vest
Reps of 15-10-5
Man-Makers (12lb dumbells with Knee Push ups for some)
Toes Through Rings (love this move!)

Got my butterfly's!
Doing some pullups, got a PR of 20 consecutive Thursday!

Thursday, October 20, 2011

THE VIKING 10/20/11

Done at Apex today, THE VIKING was a combination of my worst moves!
1,000m row
400m run with 45lb weight vest and sledge hammer
100 R sledge hammer swings
100 L sledge hammer swings
400m run with 45lb weight vest
1,000m row
I think I finished at 25:02 but I'm not quite sure.

Since I made my goal sheets, I've already hit some PR's! My goal was to get 20 consecutive pullups which I completed today already! I'll go for 25 next time! I am also SO bad at double unders. So I worked on them today, and it finally "clicked" in my head! So proud of myself today :)

Workin' the Trash 10/19/11

Today I had work again so I was downstairs in my basement at 9:00 at night working all my trash moves. It's funny how everyone in my house thinks I'm crazy ♥
I did 3 rounds of tabata on Push Press cus I am pretty bad at that. I did those at 45lbs, I need to improve on my stamina during that move. I did 3 rounds tabata on pushups, dips, wall balls and burpees, and some sprint work. Not an official workout done today but I feel like I got something accomplished. :)

Vest Gone Bad 10/18/11

I got to go to Apex today which was sooo motivating! This week, all the workouts at Apex are with a weight vest. Whether carrying it, or wearing it, the vest is always incorporated in a WOD any day this week! So today I did "Vest Gone Bad"!
3 Rounds, 1 minute of work for each move, 1 minute rest at end of 3 minutes.
Box Jumps (20")
Lunges(Right and Left=1)
Single Arm Dumbell Push Press(15lbs)
15lb weight vest worn throughout the entire workout, I did this on RX too which I was SO excited about!
85, 67, 63= 215

I also got a PR today! My PR for power cleans was 85, but I got 95lbs today :) Becuase I was so inspired, I wrote down all my goals, whether for weightlifting, cardio, or gymnastics moves. Lets see how many PR's I can check off!

Here is a nice video demonstrating the power clean:

10/17/11 Crappy Dayyy

So today I had to work..and I had no time to do an actual WOD so I just did alot of ab work. Can't wait till the day when I have a six pack! :)

Sunday, October 16, 2011

10/16/11 Mainsite WOD yeaaaaahh

My sister and I did this WOD with our awesome neighbors! :) my back is still sore so i just went really light on everything so I wouldn't do anymore damage. It feels better now after the WOD so hope I didn't do anything to hurt it even worse!
5 Rounds for Time:
7 Squat Cleans (35lbs)
14 Kettlebell swings (15lbs)
Got 5:25.. Don't laugh at my weights :P
Enjoy the rest of the day whatever you're doing!
An originial photo taken on our way through Arizona this past summer, absolutely beautiful ♥

Rest Day for Saturday 10/15/11

As I back is SO sore from deadlifting yesterday...trying to stretch it out by rolling out on lax balls and doing some yoga!

Got my socks in the mail today FINALLY! Can't wait to wear them in a WOD!

Settlement and 12 minute AMRAP on a Fridayy 10/14/11

So today was this weird WOD called Settlement:
5 Rounds:
 5 150lb Deadlift
12 Knees to Elbows
I finished at 6:53
We also did a Cash out WOD which was 12 Min AMRAP (as many reps as possible):
9 Deadlifts at 120lbs (my back was sooo shott. Deadlifts are my worstt move)
6 Benchpresses at 45lbs. We should've used 55lbs, 45 was too easy. That was the first time I bench pressed too haha :)
I got 10 rounds + 9 Deadlifts

Thursday, October 13, 2011

Background Info...

I started doing CrossFit in Septemeber 2010 when I had to in high school gym class. When the semester ended, I was completely hooked. I decided to continue my training at CrossFit Apex, a local affiliate owned by Josh and Tanya Wagner (2009 Games Champion).

When I started at Apex, I couldn't do a pullup, or any move with a barbell. Looking back now I've hit so many PR's, I just don't know how it's possible I could get results this quickly. I'm so thankful for all the crossfitters I've met or at Apex too for inspiring me so much!

Thanks to CrossFit I can enjoy gettting in shape, and have fun posting all my WODs on this cool blog! :)