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ASWEDANCEAWAY's Photo ASWEDANCEAWAY Posts: 1,118
1/2/13 7:11 P

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"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

It was much more difficult than I imagined... 16:32 & I'm beat.

 current weight: 147.1 
 
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FABCROSSFITMOM's Photo FABCROSSFITMOM SparkPoints: (6,277)
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12/28/12 10:29 A

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For time:
50 jump jacks
50 push-ups
50 jump jacks
50 CrossFit sit-ups
50 jump jacks
50 squats
50 jump jacks
50 back extensions

Time: 9:22

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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COACH_CUJO's Photo COACH_CUJO Posts: 959
12/27/12 2:50 P

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Easing back into things today...
5k...26:50

30 SDHP
30 Knees to Elbows
30 Lunges

7:15

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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12/27/12 1:06 P

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Way to keep strong at the end of the year.

Last night:

Heavy Grace
Heavy for me was doing Rx Grace or 95#
Time: 10:23 and was told that even at the end I had great form

I have an new benchmark at RX!!!!!

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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12/27/12 11:13 A

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For time, 3 rounds of:
200 meter run
7 push presses, 10 lb dumbbells
14 knees to elbows

Time: 5:55

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
169
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142
128.5
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FABCROSSFITMOM's Photo FABCROSSFITMOM SparkPoints: (6,277)
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12/26/12 11:33 A

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Complete AMRAP in 20 minutes of:
5 push-ups
10 wall balls, 10 lbs
15 kettlebell swings, 15 lbs

Total: 13 rounds plus 5 push-ups

Great way to get back to it after the major holiday celebrations are over! My shoulders were screaming by the end though.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
169
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142
128.5
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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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12/26/12 9:47 A

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So I'm a little behind on posting workouts....

Friday: 4 Rounds
1 minute thrusters
1 minute Hollow rocks
1 minute Sumo deadlift High Pulls
1 minute Wall Balls
1 minute Hand release push-ups
2 minutes rest
cash out with Annie
50-40-30-20-10 Double Under/Sit-ups

Saturday "Arnie"
21 Turkish Get-Ups (R arms)
50 Kettle Bell Swings
21 Single Arm Overhead Squats (L arm)
50 KBS
21 SOHS (R)
50 KBS
21 TGU (L)
17.31 - that's 5 minutes better than my first attempt and I increased the TGU and OHS from 10# to 15#

Monday: At home Workout
10 Rounds for Time
10 push ups
15 situps
20 Airs Squats
Time: 17:46

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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12/24/12 11:11 A

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5 rounds for time of:
10 front squats, 40 lbs
20 CrossFit sit-ups

Time: 7:21

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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XFITSTRONG's Photo XFITSTRONG Posts: 622
12/20/12 9:48 P

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3-3-2-2-2-1-1-1-1-1

Squat Cleans.

Haven't doen these in awhile. I maxed out at 70 lbs, then my trainer tells me my form is great and he thinks I can do more.... He had me do 83 lbs. First attempt was a fail, but he said I got it high enough, just needed to get under it. 2nd attempt was wobbly, but I did it! WooHoo for me!

OK, I am finding at CrossFit I am continually learning things.... Ever since I started, I hear the trainers say to use the "hook grip". Well, it was very uncomfortable for me so I have been dismissing it for the past 6 months I have been doing CrossFit. Well, tonight he explained it in depth and I realized you are only supposed to grip with your thumb tucked under your first 2 fingers. The pinky and ring finger aren't squeezing at all. OMG! What a difference this makes!!!! It is so much easier to throw the bar on your collarbone. UGH! I am kicking myself for not asking questions before.... If you haven't used the hook grip.... try it! WOW! I want to do more lifts, lol!!!! I LOVE CROSSFIT!

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12/20/12 2:46 P

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For time:
100 burpees

Time: 13:10

I took a 30 second break at 50 burpees and that is included in my time. Still, that was a lot faster than I was expecting!

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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XFITSTRONG's Photo XFITSTRONG Posts: 622
12/19/12 10:51 P

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Well, I am not sure about a specific goal. I was thinking of trying for 10 lbs, putting me down to 120 lbs.... But I dont think I should focus on the number on the scale. I am 5'2" and I am fine being 130 lbs. But I would like to be a STRONG 130 lbs. I still have some flab I'd like to lose. I dont want to be skinny. I want muscles and definition on my body. I am so curious to see what my body fat is! I was also thinking of setting a goal of consistantly practicing kipping pullups after the challenge is over. Not quite strong enough yet. It's exciting! :)

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12/19/12 9:42 P

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Wow, two awesome pieces of news! Do you have a goal in mind for your body challenge? It will be so cool to see yourself on the website too!

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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XFITSTRONG's Photo XFITSTRONG Posts: 622
12/19/12 8:21 P

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Monday:

2 rounds:

200 m run
20 atomic pushups
200 m run
20 pikes
200 m run
20 pendulum swings (I love these)
200 m run
20 suspension lunges (10 each leg)

I love to run so this one was somewhat easy for me.... The stuff on the TRX was OK... I find my wrists give out pretty fast, not my arms. But I did it! Took longer and more frequent breaks than I wanted, but I did it all on my hands and didn't have to go down to my elbows.

Tuesday: UGH! Our trainer is really pushing doubleunders, darn him ,lol.... 5 rounds:

50 double unders
10 split jerks (54 lbs- 10 lbs heavier than last time).

I am finally feeling the power you get when you can get under the bar.... It's not so hard on the arms when you can get under it and power it up.... I was loving it and wanted to keep going, lol!!!!

The doubleunders.... ugh..... I am determined to get these down over Christmas break. I ordered an SR1 speed rope from Rogue Fitness. My trainer told me that my problem is simply my timing and I just need to keep practicing and eventually I will get it. I can't wait for my rope to get here. I am going to try it with a metronome and hopefully that will help.

OK, 2 kind of exciting things I want to share.... 1st off in January our box is doing a body challenge. They are going to take weight measurements and body fat measurements using the skin calipers. And we are going to do 2 baseline workouts (I think a mile and a half run and the FRAN workout). For the next 3 months we will be given 4 extra workouts to complete during the week. Then after 3 months we will re-assess with the measurements and our baseline workouts to see our progress. They are advertising this body challenge as a way to "look better naked"....hahaha! I can't wait. It sounds like fun!

The other thing is that my trainer told me he wants to put me on his web page as a success story as to the benefits of Crossfit! How cool is that? I am so flattered!

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12/19/12 12:22 P

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I skipped Monday's WOD but will make it up on Saturday if I haven't hit my burn for the week.

Tuesday WOD:
Complete AMRAP in 12 minutes of:
15 deadlifts, 60 lbs
15 deficit push-ups
15 box jumps

Total: 4 full rounds, 12 deadlifts.

Wednesday WOD:
Tabata Jump rope
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata Push press, 20 lbs
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata CrossFit sit-up

Score: 30 jump rope, 11 squats, 10 push press, 7 push-up, 7 sit-up. Total: 68. Man, those push-ups were hard! I'm hoping to hit 15 pounds lost at my next weigh in on Monday. I have a little over a pound to go so it should be doable. Cross your fingers for me!


Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
12/19/12 11:15 A

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Hi all,

keep strong. I will be mia for a bit as I'm traveling over the holidays. keep up the good work and I'll be back to the box soon.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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XFITSTRONG's Photo XFITSTRONG Posts: 622
12/15/12 8:56 A

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Thursday:
4 rounds for time:

400 m run
25 pullups
25 pushups
25 sit ups
25 body squats

This one wasn't to bad....

Friday:

"Annie"

50-40-30-20-10

Situps and doubleunders

UGH!!!! Double unders frustrate me soooo bad!!!!

Clare, did you say you had ordered a speed rops to practice at home??? Can you tell me what one you ordered?

 current weight: 12.0  over
 
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12/14/12 1:20 P

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Thursday:
4 Rounds
1 minute of Deadlifts 95#
1 minute of burpees
Total Reps - 137

*the last round of burpees was killer!!!!

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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12/13/12 1:11 P

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Monday:
Skill Clean and Jerk- PR'd and set a gym record (tied now with 3 people) at 105
WOD: 18 minute AMRAP
20 gobblet squats 25#
20 situps
20 kettle bell swings 25#

I think I was 6 rounds + 38

Wednesday:
All Skill Work: Overhead Squat (my nemesis)
5,5,5,3,3,2,2,1,1,
Started with 35# bar worked up to a PR of 75#
It's surprising how much easier they are when the form is right. I'mg going to keep working on form on my own and hopefully get that PR higher!

Added 45 minutes on the elliptical to get some cardio in.

Way to go on your workouts guys. You are doing some impressive WODS!

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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12/13/12 12:49 P

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My pull ups are pitiful! But they get a little bit closer to the bar every time we do them. And of course, as I continue to lose weight that will make them easier too.

No break for me until Saturday! My weekends are my rest days. Too much going on with the kids so I make sure to get my calorie burn in by the end of my workout on Friday.

WOD:

Run 5k

Time: 34:30. I was hoping to be faster, but after yesterday? I'll take it! it's still faster than my best time over the summer.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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XFITSTRONG's Photo XFITSTRONG Posts: 622
12/12/12 2:58 P

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PS~ You ladies are amazing on the pullups! I am too chicken to even try without the band. This is my long term goal that I want to accomplish with CrossFit.

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XFITSTRONG's Photo XFITSTRONG Posts: 622
12/12/12 2:56 P

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What an insane workout! Sounds like a blast! Hopeflly tomorrow is a rest day for you?

Mondays workout was:

21-15-9
Deadlifts (115 lbs)
Handstand pushups (I put my feet on a box and stick my bootie up in the air)

Tuesday's workout:

"Karen"

150 WallBall shots

I lliked this one... I used a 14 lb ball and did them in sets of 10. I really concentrated on using my legs to power myself up and throw the ball and I felt a huge difference! These weren't so bad.

After that workout he had us do some back extensions.... something I had never done before. My quads feltl ike jello afterwards.... loved it, lol...

Today is a rest day! Can't wait for tomorrow! :)

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12/12/12 1:46 P

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Oh. My. Oh. My. That's all I can say after today's. lol It was a one time only WOD, never to be repeated.

12 rounds for time of:
12 Crossfit sit-ups
12 squats
12 walking lunges
12 push-ups
12 box jumps
12 thrusters, 20 lbs
12 back extensions
12 bench dips
12 kettle bell swings, 15 lbs
12 jump rope
12 leg lifts
12 wall ball, 10 lbs

Time: 1:37:24

I burned 1093 calories doing it and drank at least 64 ounces of water. A lot of people stopped after a few rounds but I pushed through it. My last few rounds were much slower than the beginning ones, of course. That was the hardest workout I have ever done.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
169
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142
128.5
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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
12/11/12 8:15 P

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Tuesday - Strength: Deadlifts 5-5-5-3-3-3. PR'd today at 135 lbs. Up from 125 lbs at one rep. Today the 135 was at 3 reps.
WOD: 3 rds for time:
400m run
25 kettlebell swings
50 back step lunges
75 mt climbs.

My time 25:12. This workout busted my butt today. Not sure if it was the humidity or just the workout itself. Had some great support from 2 fellow workout ladies who got down on the mat to push me through the last 75 mt climbs counting and cheering me on. Really helped me push to the end.

Heather - great job on the Pull-ups. I'm trying to do those too. I started out this summer not even being able to hold my own weight hanging. I can now pull myself up to bent elbows. Every little bit forward is awesome. We can cheer each other on working to get those pull-ups. We can do it!

Obstacles are those frightful things you see when you take your eyes off the goal.


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12/11/12 10:26 A

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For time:
30 front squats, 30 lbs
7 pull ups (attempts)
30 front squats, 30 lbs
5 pull ups (attempts)

Time: 3:13

Pull ups are getting better! I was able to pull up more than last time. Not very high, but my elbows were bent and I looked like I was moving. lol

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
12/10/12 4:16 P

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Hi everyone,
Monday WOD: Strength – front squats 5-5-5-3-3-3. I did 75#. Working on maintaining good technique in my squats so didn’t push up anymore on the weight. At 75# started to tip forward in the squat so didn't go up in weight.
METCON – 7 min AMRAP. 15 box jumps, 10 burpees, 5 pull-ups. I was able to do a couple of box jumps at the 20” then went to step ups. Happy to even get any. This gym only has 2 boxes so we use the tractor tires to jump up onto. They don’t have an 18” which is where I should be. I’ll continue to work on the tire so when I go home in the Spring I’ll be able to do the 20” box. Pull-ups still doing “jumpups”. I know when I lose this last 20 pds I’ll have better success at getting a straight pull-up.

Xfitstrong – way to go on the 10K run. I know exactly what you are talking about with power cleans. I struggle with squats in general due to old tired knees so it’s hard for me to go into a full squat under the bar. My squats are getting much better but now I have the mental hurdle to get over before pushing much weight overhead. Don’t make light of the 73 pds, that is great!!

Heather – great job on your WOD – 5 rounds of anything is always a challenge.


Obstacles are those frightful things you see when you take your eyes off the goal.


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12/10/12 7:43 A

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5 rounds for time of:
100 jump rope
10 deadlifts, 60 pounds
Rest 1 minute

Time: 9:56

XFITSTRONG nice going on your 10K! Your race time was awesome and I loved reading about it.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
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XFITSTRONG's Photo XFITSTRONG Posts: 622
12/9/12 9:01 P

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Friday we worked on Power Cleans. I have such a hard time with this technique. Although I did learn something new.... When you keep the bar close to your body you get more acceleration from your knees to your hips. A trainer gave me that tip and I really felt the difference. I still have a hard time throwing the bar up high enough to squat to get under it. I could only do 73 lbs. My 14 year old son who is just over 100 lbs soaking wet did 103 lbs. The trainers made a huge deal out of it and really made DS feel great. (LOVE our BOX!) OMG his technique was beautiful! He told me the trick is to squat to get under the bar.... that's what I'm not coordinated enough to do. :(

No WOD for me yesterday.... Several of us from our gym did a 5K or 10K at the local YMCA. I did the 10K and had a blast! It was so much fun doing it with a group of people all supporting each other. I ran faster than I ever thought I could (I just blogged about it if you want to see pics :) ) and had a great time. Funny story.... We all wore our CrossFit shirts and towards the end of the race.... the last little bit... there were some guys who were directing us where to go and yelling out encouraging words to try to motivate us to finish strong and some dude yelled out to me: "C'MON CROSSFIT!!!! YOU SHOULD BE WAY UP THERE!!!!!" Oh yeah!!! It's on! LOL! Can't wait for tomorrow's WOD....

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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
12/8/12 8:46 P

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Friday's WOD: "Annie" +

Double unders and situps - 50, 40, 30 , 20, 10
(I cannot do DU so I do triple single unders)
Time: 11:29

4 minute rest then
50 M walking lunges while holding weight overhead (25#)
20 push-ups

Weekends are my rest days

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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12/7/12 10:56 A

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Complete AMRAP in 15 minutes of:
8 bench dips
10 box jumps
20 lb walking lunges, 12 steps
15 CrossFit sit-ups

7 rounds completed, dips and four box jumps of round 8. After that I went and did some intervals on the treadmill to make sure I hit my calorie burn for the week so I wouldn't have to go back to the gym tomorrow. Ahhhh.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
169
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128.5
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FABCROSSFITMOM's Photo FABCROSSFITMOM SparkPoints: (6,277)
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12/6/12 11:43 A

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For time:
20 wall ball shots, 10 lb ball
20 sit-ups
20 box jumps
20 push-ups
20 cleans, 20 lbs
20 jump rope
20 thrusters, 10 lb dumbbells
20 front squats, 20 lbs
20 kettlebell swings, 15 lbs
20 push press, 20 lbs
20 bench dips
20 sumo deadlift high pull, 20 lbs
20 burpees
20 hang squat clean, 20 lbs
20 CrossFit sit ups
20 walking lunge steps
20 deadlift, 20 lbs
20 knees to elbows
20 squats

Time: 24:49.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
169
155.5
142
128.5
115
HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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12/5/12 4:42 P

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Monday: "ANGIE"
100 pull-ups (I did ring rows)
100 push-ups (40 regular 60 mod)
100 sit-ups
100 air squats
Time; 21:37

Tuesday:
Skill: Deadlift - hit my max of 215, was able to get 225 off the ground but only slightly before I dropped it because my form broke

WOD: 5 rounds for time
20 deadlifts 105#
20 double unders
Time: 8:47

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
12/5/12 11:26 A

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Hi all,

Heather - great work, glad you're still here.

xfitstrong - I'm tired just looking at that wod. That's gotta be a competitive wod. phew, awesome!

Really missing my home gym. No support from fellow x-fitters here. Where I generally finish last I can't show by example that you cheer the other guys on to finish strong.

Strength - Skill work on push press - just bars and multi reps for form per trainer.

WOD: 3 rds for time
60 m Farmers carry KB - 35#
50 air squats
15 ring dips (I use a green band)
50 sit-ups.

My time 20:43 emoticon

Being the "grandma" I'm always last, which is fine as I know I'm pushing myself and gaining strength.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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FABCROSSFITMOM's Photo FABCROSSFITMOM SparkPoints: (6,277)
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12/5/12 10:46 A

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I just kept on posting over in November WODs. lol I'll copy them over here.

December 3
AMRAP in 7 minutes of:
Burpees

Completed 58

December 4
Tabata 8 intervals each of:
10 lb wall-ball, 10-foot target (reps)
Sumo deadlift high-pull, 20 lbs (reps)
Box jump (reps)
Push-press, 20 lbs (reps)

Score: 32 (7 wall-ball, 10 deadlift high-pulls, 7 box jumps, 8 push-press)

December 5
3 rounds for time of:
10 knees to elbows
Run 200 meters
10 Bar-facing burpees
Run 200 meters

Time: 12:55. I did the running at 9.5 or 10.0 mph each time. I can't maintain that pace for longer than that though, but I wanted to just be done! lol

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



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XFITSTRONG's Photo XFITSTRONG Posts: 622
12/5/12 5:15 A

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So exhausted last night I couldn't even post my WOD:

We did "The Kitchen Sink":

For time:
20 Wall ball shots, 12 pound ball
20 Sit-ups
20 Box jump, 20" box
20 Push-ups
75 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 lbs
20 Pull-ups
35 pound Overhead squat, 20 reps
20 Kettlebell swings, 35 lbs
45 pound Push press, 20 reps
20 Dips
55 pound Sumo deadlift high pull, 20 reps
20 Burpees
55 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
95 pound Deadlift, 20 reps
20 Knees to elbows
95 pound Front squat, 20 reps

It took me an hour and 12 minutes! Part of what took me so long was that I was overwhelmed by all that I had to do.... Couldn't decide where to start or what to do next. I shut the box down, lol.... Pretty sore this morning. Going to walk on the treadmill at my other gym and then maybe try a yoga DVD tonight for active recovery.

Good for you, Kizzy for taking a day of rest. Hope the back is feeling better.



Edited by: XFITSTRONG at: 12/5/2012 (05:16)
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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
12/4/12 5:13 P

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Xfitstrong - great workout today.

Passed on the gym today as my back was a little stiff and sore. I don't think it was from yesterday's wod because it was sore before I started. Felt a day of rest was in order. Back to the gym tomorrow am.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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XFITSTRONG's Photo XFITSTRONG Posts: 622
12/3/12 9:03 P

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We did the:

5 Front Squats
25 pullups
4 Front Squats
20 pullups
3 front squats
15 pullups
2 front squats
10 pullups
1 front squat
5 pullups

I did 65 lbs for the front squat.... I alternated bands for the pullups... did a few with the purple (more difficult) then a few with the green (easier).... My big time CrossFit goal is to be able to do them unassisted. To think when I started 6 months ago I was using TRX straps and leaning backwards, pulling myself up.... I love how you can measure your progress with CrossFit.

Kizzy, Awesome moving up on Kettlebells! And the box/tire jumps!

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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
12/3/12 7:59 P

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Xfitstrong - Good job running a 5 K. I'm not a runner so always in awe of those of you that do.

My WOD Monday: Strength - Deadlifts 6 rds of 8 lifts (I stopped at 85pds with the reps and working on form)

METCON - 21 -15 -9 for time: Kettlebellswings #35, Box jumps (I did step-ups. The FL crossfit gym doesn't have boxes and jump up on tractor tires instead. I was able to jump the 18" tire but not in control at the top. At home in ME I was on the 12" box with a plate before I left. - another thing to work on. Up to the RX wt on KB of 35 so that feels good) My time - 5:32.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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XFITSTRONG's Photo XFITSTRONG Posts: 622
12/2/12 10:39 P

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I ran a 5k yesterday so no xfit for me.... And today was a rest day. Was lectured on the importance of rest by my trainer and he really got his point across to me. I have been very bad about not resting.... But am changing that. I am so looking forward to tomorrow's WOD!

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KIZZYBEAN's Photo KIZZYBEAN Posts: 340
12/2/12 10:51 A

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Starting up a new Thread for the month. Been busy and missed posting my workouts last week. Back to the gym on Monday. Love reading what everyone is doing. Crossfit rocks as it's always different.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


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