The last 3 Weeks & the CrossFit Open has begun!

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Hey everyone,

Sorry I have been MIA for awhile now.  Been busy with work, crossfit, business trips, and everything else.  Just a week ago I traveled to the great city of Columbus, Ohio for the Arnold Sports Festival.  Every year our company has a booth at the show and I am responsible for the booth and the athletes working it.  It’s always a great time talking to people about our great product HMB and seeing all different athletes and competitions going on.  I even got to meet Dana Linn Bailey who I secretly have a girl crush on lol.  She is so strong and motivating!  Anyway.. over the last three crazy weeks have been lots of workouts!  Here is what they have entailed:

 

WOD: Monday, Feb. 18

15:00 AMRAP of:

  • 5 Power Snatch RX2= 45/75  RX=65/95
  • 7 Toe to Bar
  • 9 Goblet Squats RX2=16kg/24kg RX=Front squat 65/95
  • 200m Sprint

Reps: 189 rx

 

WOD: Tuesday, Feb. 19

2 Rounds of :
Any Order (Every time you break on a exercise you must do 5 Burpees)

  • 20 Pull Ups
  • 20 Wall Ball
  • 20 Hip Ext
  • 15 Ring Dips
  • 25 KB Swings 16kg/24kg
  • 15 Burpee Box Jumps 20’/24′
  • 15 DB Floor Press 25/40

Time: 35:50 + 30 burpies   Sadly I had to use bands on the ring dips otherwise I would have been doing a lot of burpies!!!  Doing implements unbroken can be tough mentally, but having the consequence of burpies definitely helped!

 

WOD: Wednesday, Feb. 20

20 Power Cleans 95/135
Then 3 Rounds of:

  • 30 Double Unders
  • 20 Pistol Squats – 10 each side alternating
  • 10 Deadlifts 95/135

Time: 12:35   Unfortunately, I used a band for balance on the pistol squats.. man those are hard!  And I have now started hook gripping on all my snatches and cleans and for some reason today my thumb decided to bleed like crazy from the cleans.  I had to stop to clean it up it was so bad.

 

WOD: Thursday, Feb. 21

Any Order:

  • 30 Ring Rows
  • 30 Toe to bar
  • 500m Row
  • 40 Double Unders or 400m Run
  • 40 SDHP 16kg/24kg
  • 50 Goblet Squats 16kg/24kg
  • 50 HR Push Ups
  • 50 Walking Lunges
  • 10 Man Makers 20/30
  • 20 GHD Sit Ups

Time: 29:49 rx

 

WOD: Friday, Feb. 22

My parents came to town so our wod for the day was skiing at Keystone!  So much fun!

 

WOD: Monday, Feb. 25

3 Rounds For Time:
20 Burpees
15 Toe To Bar
10 Deadlifts 160 lbs

Time: 13:46 rx

Max rep double unders in 2 minutes: 69 reps

Today my mom came with cause she wanted to see what CrossFit was.. needless to say I don’t think she’ll be coming back with me again. :)  I think she’ll stick to jazzercise.  Love you mom!

 

WOD: Tuesday, Feb. 26

7:00 AMRAP
3.6.9.12.15.18.21….

  • Thrusters 65/95
  • Pull Ups

Then immediately following with the clock running
5:00 AMRAP
3.6.9.12.15.18.21…

  • Sit Ups
  • Squats
  • HR Push Ups

Reps: 157 rx

 

WOD: Wednesday, Feb. 27

Power Clean Ladder
Women
45
65
75
85
95
105
110
115
125    Made it through the entire ladder… This was something fun and different we’ve never done before!

Then: 3 Rounds of:

  • 21 Box Jumps
  • 15 Wall Ball
  • 9 KB Swings

Time: 7:35 rx

Then I flew off to Columbus, Ohio so no more WODs the rest of the week. :(

 

WOD: Tuesday, March 5

12:00 AMRAP:
5 Hang Power Snatch 80/115
2 Rounds of
3 Chest to bar pull ups
6 HR Push Ups
9 Box Jumps

Reps: 123 rx    Have struggled with the chest to bar pull ups, but with only three at a time I could actually do it! :)  I am not sure why, but I was the only girl that went rx today… that never happens!

 

WOD: Wednesday, March 6:

Every Minute on the minute for 20 minutes
5 Sit Ups
5 Wall Ball
5 KB Swings

Total: 18 rx… Sadly, I don’t know what my deal was but I only completed 18 rounds cause I suck.  We will leave it at that!

 

WOD: Thursday, March 7   CrossFit Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Reps: 110 rx… Sadly, I thought I was going to do well at this wod because I love snatches, but the burpies killed me and I was so winded and slow from them. :(  Oh well… Just continue to learn and get better and be amazed by all the athletes competing!

 

WOD: Friday, March 7

5 Front squats 70% of BW
25 pull-ups
4 Front squats  (100 lbs)
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Time: 13:59 rx  My pull ups were horrible… I feel like my kipping groove has been off since Christmas.  I think it’s time to learn to butterfly and perfect that! :)

 

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