T-Shirt time!

We got our t-shirts in yeah!!! 

Saturday's Wod:

For Time: Teams of 2

800m Run

50 Box Jumps (20")

10 Pull ups

40 OH Squats (65#)

10 Pull Ups

30 thrusters (65#)

10 Pull ups

20 HSPU

10 Pull Ups

20 Ring Dips

400m Run

20 Ring dips

10 Pull Ups

20 HSPU

10 Pull Ups

30 thrusters

10 Pull Ups

40 Power Cleans

10 Pull Ups

50 box jumps

800m Run

Time: 42:45

Friday's Wod:
Wod:
Death by pull up (still on the band :-( did 9 rounds)
1-1-1-1-1-1-1 Power Clean (105#)

Thursday's Wod:
1 mile row-(Buy In to WOD)
2 RFT
800m sand bag carry with a 50# sandbag!!
100 DU or 300 SU
20 burpees
Time: 22:24

Should have had some pickle juice!

I had to take Tuesday off due to a work event, so I was fresh and ready for Wednesday's wod...so I thought!  The warm up was tough enough, weighted tire pulls, then rope drills.  My arms and legs were like jello.  So then of course what comes next, skill work of ring dips, you expect me to hold myself up much less dip down after the rope drills!  So needless to say by the time the actual wod came, I was already tired :-)  It was a good wod though, I was nice and tired after it!  But I think that i didnt drink enough water yesterday because my entire body started cramping up about an hour later.  My rib cage, my legs, my back, even the muscle that I didnt know I had under my chin!  It was miserable!

WOD:

800m run
AMRAP 10 min
5 manmakers 20#
10 BW dead lifts
2 min rest
400m run
AMRAP 10 min
5 SDHP 50#
10 air squats
1st AMRAP 3 rounds
2nd AMRAP 13 rounds

New Deadlift PR! 265#!

My goal for the next 3 months is to get to a 300# deadlift.  I went up on my pr by 15# this past month, so hopefully I will get there!  I was super excited when I got the 265# :-)

Monday's Wod:
Power cleans, every minute on the mintue for 10 minutes
I got through 9 of the rounds and then only did 5 on round 10.  I was using 85#
Then
3 RFT

10 reverse lunges (25#)
15 spiderman pushups
10 air squats
15 sit ups
Time:
5:46

Saturday Team Wod

I have to give a big shout out to my partner Vanessa.  She really kicked butt in this wod and encouraged me to keep going even when I needed a breather :-)

row 6k in teams

For time:
40 clean and jerks 55#
150 push ups
100 kb swings 50#
200 m team keg carry 75#
run 1 mile together

Finally Friday!

This week has been filled with quite a few longer wods.  I am really needing a rest day today!  I have been sore in areas that I didnt know existed.  But thats a good thing :-)

Thursday WOD:
10-9-8-7-6-5-4-3-2-1

SDHP
box dips
burpees
knees to elbows

Wednesday WOD:
6 RFT

10 wall shots
15 box jumps
20 sit ups
200 m run
Time: 21:29

It's always the mind that fails, never the body

I was doing yesterday's Wod, and my coach told me that I was smoking everyone's times, until the last two rounds.  He's always telling me to take my mind somewhere else, that the pain is temporay and that the wod is almost over...so is it my mind that slows me down or my actual body....

WOD:
5 RFT
5 pull ups
10 kb swings 50#
20 double unders (60 SU's)
Time: 8:08

Never Quit

Last week my energy level was low.  There were several wod's I just didnt feel like doing, but I made myself.  I didnt give in.  I didnt give them my all, but at least I was doing something.  On Saturday we had a team wod, I was paired with a new guy that hadnt worked out in a quite a while.  Even though he was out of breath, in pain, and behind all of the other groups, he didnt give in, he fought till the end.  So no matter how hard the wod is, never quit.

Monday's Wod:
7 RFT

10 Power cleans 65#
10 OH weighted lunges 35#
10 Thrusters 65#
10 Burpees
Time: 28:56

Saturday Wod:
Team wod
10 RFT
10 Sandbag Carry Sprints

5 push ups
5 sit ups
5 burpees
5 kb swings
5 air squats

Friday Wod:
WOD:

5 RFT
20 floor wipers
20 games style push ups
20 weighted sit ups
20 toes to bar
Time: 18:29

I'm coming for you Kip!

This week we have been practicing our kipping pullups, I'm almost there...so close!  Yesterday I got my first rip in the middle of my hand, what made it worse was that the WOD was all gripping work...kettlebells, ring rows, it was miserable!  I'm hoping the tear heals soon so that I can get back up on the bar!

I'm on http://wildgorillaman.blogspot.com/2011/01/this-is-nations-station-of.html  Love this site!  Thanks for the love! :-)

Thursday WOD:
10-15-20
SDHP 50#
elevated ring rows
KB swings 50#
box jumps 20"
Time: 15:13 (wasnt even trying to go fast, my grip was shot!)

Wednesday WOD:
6 RFT
50 DU's
10 OH squats 65#
10 HSPU
Time: 21:34

Kegs, stones, and sandbags!

I'm so sore from the workouts we've been doing.  Saturday was Murph, it was supposed to be team murph but I did a half one on  my own, with the mile before and after courtsey of my husband telling me I had too.
1 mile run
50 pullups
100 push ups
150 squats
1 mimle run
Time: 43:08

Sunday was some heavy lifting courtesy of 5-3-1, did my deadlifts, backsquats and strict press routine.

Monday was a FUN DAY!
We did 3 rounds of 1 min max reps, with 1 min rest between round of
stone to shoulder (75#)
keg to shoulder (60#)
deadlift sand bag to shoulder (50#)
deadlifts (185#)
power clean (75#)
Total score: 126 reps

Tomorrow is Murph Day!

I'm contemplating taking today off from my workouts, I have done 5 days in a row and probably need a rest day, but today's wod looks fun....but tomorrow is Murph!  I really want to beat my last time! 

I was featured on http://wildgorillaman.blogspot.com/ for my keg lifts, along with my girl Joy! 

Yesterday's wod:
4 RFT:
250 m row
12 power cleans 75#
10 kb swings 50#
Time: 11:58
http://www.crossfitstrom.com/

Kicking "Annie" to the Curb!

Yesterday we did Annie.  I wanted to beat my old time but I smoked it by 3:30!  My new Annie PR is 6:09!  That is a nice motivator....could it be part of my clean eating regimne I started?  Lets hope so!  And for those of you wondering I went with clean eating rather than whole 30.  I need my protein shakes after a hard workout!  Especially when half of the time I dont get a chance to eat dinner when I get home.
Annie:
50-40-30-20-10
DU's
Sit-ups

Keg elements day!

I love love love lifting the keg and atlas stones.  It is such a fun way to incorporate new movements into your crossfit routine.  Yesterday we went through the elements of how to shoulder a keg and to press it.  It's so much more difficult to press a 65 lb keg thats sloshing with water than a 65 lb barbell!

WOD:
21-15-9
Deadlifts (150#)
Uneven farmers carry Step ups (30/35#)
Games style pushups
Time: 14:32

CrossFit Strom

Even though I wasnt blogging all of last week, I was working out! I wont bore you with all of the workouts that you missed while I was away, but instead will start fresh for the new year!  And FINALLY I can announce the website to the new gym I have been going to (hint hint, my husband and two friends opened it up a month ago!) http://www.crossfitstrom.com/

Yeah!  They are official!  Check it out and let me know what you think!

Yesterday's wod:
TABATA
Squats - 13
Push ups - 8
kb swings (50#) - 7
box jumps (20") - 3
row - 23
sit ups - 13
pull ups - 3