10×100 EMOM


10×100 EMOM

blarg. so hard. i missed 2 100 at the end but managed to keep steady besides those.

100m 23 sec ish

not sure of 400



10 HSPU on red box

10 (per hand) DB Power Snatch 20/30 8lbs

10 (per hand) one hand KB Swings 35/55 17lbs

i might have done 6 rounds. i around round 3 or 4 i also forget which direction i am moving the chips, always. whatever finished fast either way, which was my plan. everything hurts and i have to work this afternoon so did not want to go to hard. hspu were good. all but the last round i did unbroken and got my head to the floor though last round i did 5,2,3 and head did not touch. power snatch and kbs were good, unbroken.

did ab class with sam-check

worked on my dubs afterward. i think i got a few. mike told me to jump and tap my chest twice, “jump, tap,tap” to get a rhythm  going, because i have no rhythm. i think it helped. 


franabeth times two


21 Thrusters 65/95 45lbs

21 Pull Ups mix of no band (10)!! and smallest band 

15 Deadlifts 155/225  80lbs

15 HSPU on knees off of redbox

9 Cleans 95/135 45lbs

9 Ring Dips blue band

time 22:22

3 rft

20 front rack lunges 65/95 25lbs

15 step ups 65/95 25lbs

10 over the bar burpees

time 14:40

i had a minor freak out doing the step ups. i made the mistake of not practicing with 25lbs/not committing to 25lbs until the last second. so when i got the step ups, i put my foot on the box and just saw my ankle failing. i do this all the time, with lots of things.  i image the first possible scenario, plane crashing while landing, forgetting memory cards for my shot and of course at crossfit that darn box will get in my head.  but once i got going, it was possible.  it was not easy, and i did not feel 100% every time but i focused on being stable and visualizing my success not failure. 

after passing out of the floor for a few seconds i stood up and did my best bambi while walking on ice and worked on some pull up let downs and then got two for sure pull ups and sorta a thrid.  i even took a video! it not the best angle. i should have faced outwards but it shows off my killer back muscles that i do not get to see.  i tried to do three more after those three from the front but that did not happen.  i have to work at least one real one in during every wod that has pull ups.


50 wall ball buy in 14/20 10lbs

3 rft

15 snatches 65/95 25lbs

10 TGU 25/35 8lbs

15 Pull Ups red band

time 30:17

i said the other day to my husband that i have not had a wod in a while that i thought i would not finish and in return brought me to tears.  well i spoke to soon.  today was one of those days. i woke up feeling ok, a little tired, but well rested. when prepping for breakfast a few things went wrong that kinda set me off not to mention thinking about 50 wall balls.  in the end while the wall balls were exhausting they were not as bad as i imagined and it was such relief not to have to come back to them. i even though the ball over the target a few times which i think means i need to move to the 14 but i really do not want to.  i was still the last one off the wall.  i struggle so much with the fact that i am always last. i know its not me against other but it get sad after a while.

the wall balls had taken a toll and the first 15 snatches were slow. i was really focusing on form and i just could not move quickly through them.  i did 2,3,2… tgu are literally the slowest exercise ever and my thighs were on fire. i did 5,5,5 on first two sets of pull ups and then muscled through the last set 6,6,3. i know i have more in me with the pull ups and i need to start doing them with out the band but i already finish 5 minutes ok 3 minutes after everyone that i just feel like i can sacrifice it.  typing it out makes it sound petty and i am doing this for me so if i want to get pull ups i need to get over the fact that they are going to take forever and just be the lone person while everyone is gone doing 1 pull up at a time.  no matter what. 

400 m run

21 cleans 95/135 35lbs

21 ktes

400 m run

15 cleans

15 kte

400 m run

9 cleans

9 kte

time 22:24

kte and t2b are more strong suite. kte’s felt good today. linked 5-4 at the end. that was awesome. tried to take it steady so not to gas myself but i think i just went to slow.  really worked on having clean cleans. they all felt good. never got stuck at the bottom which is awesome for me.  all and all very happy with today!


200 M Run

20 H.R. Push Ups

20 Hollow Rocks

20 Renegade Rows 20/30 10lbs

time 30:???



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