Friday, August 1, 2014

Retest "5-4-3-2-1"

Today's workout


500m row / 50 air squats, 400/40,etc

I've gotten faster at the 1 arm rowing as well as better at squatting. 

This was the first workout I did after 2 forced weeks off post surgery and I did it again today. I crushed the first time by around 7 minutes. Not sure if I should be amped at the improvement or embarrassed at the first time, maybe both. 

Also, this removable cast, while a pain in the rear, makes showering so much better. 

Time 14:04

Monday, July 28, 2014

Helen - Benchmark (W78)

Metcon - 7.28.14

"Helen" (Time)
3 RFT:
400m Run
21 KBS, 24/16kg
12 Pull ups


Back Squat (5 x 7, across)

The 1 arm, no running version of this was
2 min airdyne
21 SA KB snatch - 12kg
12 SA ring rows 

Another crossfit lady completed

I did the squats with a 16kg KB. 

Sunday, July 27, 2014


10 min warn up on the airdyne. 

Then 250 air squats


Took longer than I thought it would. Did yogability afterwards. Maybe I will be able to walk tomorrow. 

Tomorrow is Helen. I haven't done her yet. Ready to give it a shot. 

Saturday, July 26, 2014

25 min partner AMRAP


Another tough partner WOD today

25 min AMRAP
50 wall balls ( KB thruster for me)
40 KB swing 
30 Toes to bar ( to rig for me)
400m run (200 each) - I rowed

We switched every 5 reps to keep intensity up. It was tough but good.   

Enjoyed working out with Andy

Friday, July 25, 2014



Front Squat (10 x 3, across )


Metcon (6 Rounds for reps)
Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Power Clean and Jerks, 155/105
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Dead Lifts, 225/155
1 minute rest
1 minute of Muscle ups

RX Plus (as written)
RX (115/75) (135/95) (205/135)/ C2B or Pull Ups

Next Level

Metcon (Time)
1,000m Row
100 Double Unders
1 mile Run

87 total reps

rowed 2500m

Thursday, July 24, 2014

Partner WOD

I can see an early bed time in my future after tonight's partner WOD. 

500 row
12 burpees
21 box jumps ( steps to not jar the pin )

Partner 2 gets on the rower as soon as #1 is off. Each partner completes all 3 rounds. 

Blaha & I partnered up and he really pushed me through the last of the box steps.
This one drained me

Tuesday, July 22, 2014

Satan's Whiskers


Single Arm Bench Supported Dumbbell Row (4 x 10, Each Arm )


"Satan's Whiskers" (Time)
10 C2B
10 Front Squats
10 Burpees

Rx Plus (165/115)
Rx (135/95)

10 SA RR
10 Front Squats - 16 kb KB
10 Burpees

Whitney gave me a good push when my SA burpees started going to shit in round 2