New training at CrossFit


Sorry… I know I have been mia recently.  I literally have been so busy with things sometimes you forget to breath!  We’re getting ready for our Boundary Waters trip this June and then I’m also heading back to Iowa this weekend so my sister-in-law didn’t have to go alone.  That drive is long by yourself.  Anyway… our coach has started incorporating some different training styles at the gym now.  He still continues to have a WOD of the day, but then there is another training program you can do instead of the WOD that starts with some sort of heavy lifting, followed by a metcon of some nature, finishing with core stability.  He wants people not to modify the program so if you can’t do it you’re suppose to do the WOD.  I have had to modify a couple of things, but nothing too major.  I’m really liking the new style of programming, cept for the fact that it normally takes about an hour and a half to do.  So here is what the last two weeks have entailed and you will see a big difference in the second week.

WOD: Monday, May 6 

  • 25 burpee/wall ball
  • 35 pull ups
  • 800 m Run
  • 40 walking lunges 20/30lbs
  • 1:00 L sit
  • 50 Goblet Squats 16/24kg
  • 500m Row
  • 20/20 sledge hammer
  • 15 Man makers 25/40lbs

Time: 40:10 rx  As usual… I am slow at the long chippers… Not my strong point.  Maybe need to work on my endurance just a tad. lol.


WOD: Tuesday, May 7

  • 21 Thrusters 65/95
  • 21 Pull Ups
  • 400m Run
  • 15 Thrusters
  • 15 Pull Ups
  • 400m Run
  • 9 Thrusters
  • 9 Pull Ups
  • 400m Run

Time: 19:35 rx  This wod was like Fran on steroids.  I am already not a huge fan of fran or running so this combined was pure hell.  Still haven’t gotten my pullups back to normal… I think it’s time I start practicing the butterfly.. maybe I will be more successful at those!


WOD: Wednesday, May 8

  • Box Jumps 20/24
  • Power Clean 75/135

Then 100 Double Unders

Time: 15:09 rx  So I was doing pretty well on this WOD til the double unders… It took me like 5 minutes to do 100… wah wah waaaahhh… :(


WOD: Thursday, May 9

3 Rounds of:

  • 9 Deficit Deadlifts BW
  • 15 Toe To Bar
  • 21 KB Swings 16kg/24 kg

Then 3:00 Plank

Time: 19:00 rx


WOD: Friday, May 10  “Jackie”

  • 1000 meter Row
  • 45 pound Thruster, 50 reps
  • 30 Pull-ups

Time: 17:01 rx  This was kind of fun… but the sad thing is that those that made it to Regionals do Jackie in like 5 minutes…. I’m only like 4x slower.. haha!


WOD: Monday, May 13

  • 800m Run

Then 3 Rounds Of:

  • 20 Wall Ball
  • 15 Box Jumps 20/24
  • 100m Farmer Carry

Then 400m Run

Time: 17:34 rx  After a long Saturday of demolishing the box (tearing down all the walls) this wod was hard.


WOD: Tuesday, May 14

Every 40 seconds for 4 minutes (6x):

  • Power snatch @85lbs/2 back presses in snatch grip (85%)
  • 2 cleans/1 jerk @ 95 lbs (70%)

Then 3 rounds of:

  • 400m run
  • 10 thrusters @ 95lbs

Time: 20:26 rx :(

Then 8 min row max effort: rowed 1565 meters


WOD: Wednesday, May 15

  • 7×1 hang clean & jerk @ 105 lbs (rest 60 seconds)

Rotate these two implements:

  • 4×3 cleans w/ 3 sec pause at knees @ 105lbs (60 sec rest)
  • 4×4 1 1/4 front squats @ 105lbs (60 sec rest)

Then 6 rounds for time:

  • row 20 calories
  • 15 burpies

Then 3:00 minutes max distance sled push @ 165lbs – distance 250 ft


WOD: Thursday, May 16 (suppose to be a rest day for the CFGC programming, but Luke and I went anyway)

20 Bar Over Burpees
3 Rounds of:

  • 15 Thrusters 65/95
  • 25 SDHP 16kg/24kg
  • 35 Med Ball Sit Ups

Time: 24:47 rx   Man.. I was super sore from all the lifting but thought heck maybe the WOD would loosen us up


WOD: Friday, May 17

  • 7×3 Bench Press (95, 105, 110, 115, 120, 125, 1 rep 130/1 rep 125 lbs)  – 60 sec rest
  • 7×3 exploding band deadlifts @ 145lbs – (60 sec rest)

Then 15 minutes of skill work (1:30/1:30) of L-sits and handstands

Then “Elizabeth”


  • Powercleans @ 95 lbs
  • Ring dips – used black band across rings for stability

Time: 14:16  Sadly still struggle on my ring dips… can only do a few rx then my triceps give out


So now you can see the difference in programming.  It’s different but I like it a lot and think it will be fun to do, if I can anyway. :)



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