long but short

400m Run Fast.  I just wanted to get back inside as quick as possible.

10 DL 135/185 (55lbs) Not bad.  Tried 60lbs but could not keep a flat back.  Did all 10 unbroken each time.

30 KB Swings 35/53 (16lbs) Need to move up.  Just nervous about my wrist and elbow.

30 Wall Balls 14/20 (10lbs) 10 at a time and so so painful.

10 DL 135/185 (55lbs)

800m Run Slow

10 DL 135/185 (55lbs) Not bad.

30 KB Swings 35/53 (16lbs) did 20 and then 10

30 Wall Balls 14/20 (10lbs) Felt a little more consistent.

10 DL 135/185 (55lbs) I know I did these but I barley remeber so they must have been ok.

400m Run Slower and then a little faster and the last 100m

two wod thursday

Endurance WoD:
800m (2 min rest)
400m (1 min rest)
3 x 200m (30 sec)
3 x 100m (30 sec)
3 x 200m (30 sec)
400m (2 min rest)
800m **try to match first

I did a modified version which meant no 800m for me.  Felt good.  Still slow and lacking endurance.

Swings(35/53)-200M Run-T2B  

Swings (16) – 200M Run – Hollow Rocks

25-Run-5

20-Run-10

15-Run-15

10-Run-20

5-Run-25 

10-Run-20

15-Run-15

20-Run-10

25-Run-5

T2B or rather Knees to Elbows hurt my elbow so I opted to do hollow rocks.  Finished quick.   Should move up to next kettle ball but nervous.  Legs were loose from EWod, still felt slow but not heavy legs.

thanksgiving day wod

800m Run

25 Box Jumps did this ever with a partner was a great pace.  best box jumps yet.

25 Wall Balls 10 lbs ball.  not bad.

25 Mule Kicks painful.

400m Run

25 Pull ups jumpinng

25 OH Walking Lunges 25/45 25lbs, pain.

25 DB. Burpees Thrusters 20/30 12lbs.  wanted to do 10lbs but the weights were beings used.  these were crazy.

800m Run

Time: 36 min

there was only one class at my box so it was very busy.  did things kinda out of order depending on what was more busy. after this took  a long rest weekend (3 days off in a row) felt good to relax. excited for monday.

mental breakdown

10-9-8-7-6-5-4-3-2-1

Hang Power clean 95/135 (35lbs) This felt manageable but my fast elbows started to slow a lot quicker then I thought.

Rings Push ups (chest must touch the ring) (walking toes feet) not bad.

KB Swings 53/70 (16lbs) manageable i think i need to move up but i am nervous because the next one feels so much heavier when i test it out but i think i just need to get over it and realize its going to be hard and do it.

EVEN= Rope Climb (with knots) this killed me.  mentally i just could not get on the rope and then when i did i could not get to the second knot.

ODD= 400m Run I tried to push hard but the second to last run left me super winded.  the last run i almost was walking but i tried to push through know that was it but still felt like i was barley moving.

Time: 35:31 or 38:31 I can not remember.

 

5k at crossfit

the crossfit i go to post the daily wod around 9pm the night before.  when i was first starting i would check it before i left so i could watch some videos to at least know what equipment i could start collecting.  after a month starting to know more i stopped checking the site regularly because i would find myself dreading and over thinking what was to come. so that is how i show up on friday and all i see on the board is “Test yourself: 5k”  While before, during and after I was pretty upset about this workout I did well.  I did not get to run me annual 5k race due to work so I finished around 36 min which is great for me.  maybe when things quiet down with work I will sign up for an official 5k to see if i can get below the 34 min mark.

double trouble

i did two wods in a row today.  one endurance wod and then a normal wod.  i can list faster what does not feel like jelly much quicker then what does.

Endurance WOD:
Prowler 20min amrap
50m sprints 19 min amrap

we pushed the prowler for 50m and then ran the rest of a 400m for 20 minutes.  the prowler was fun.  i have never done that before.  everyone in the class was very energetic for being 6am and super supportive. after the prowler those runs were progressively slower but i “ran” them with no walking which was my goal. sprints were fun.

5 RFR

2 minutes

Power Snatch 65/95 (25lbs) Still working on my form.  I sometimes forget to stick my but out which is great to be yelled at for.  Since I was using little weights I did not have to touch the ground every time but I think it kinda through off my form.

2 minutes

Wall Balls 14/20 (10lbs) Getting better at these.  I have a hard time getting to the top target so I worked on being consistent on hitting the low one. I was setting up my ball when the coach was going over wall ball and he asked me to demonstrate, that was not pretty. I saw a instructional video where the coach was saying the ball should not spin, that was not happening.

2 minutes 

Burpees

***Clock will not stop until end of round/then 30 sec rest***

***Count Total Reps*** 209 or 205 I can not remember I did about 40 each round.  I tried to stay above 40 but it got rough.

a veteran’s day wod

50 Pullups  I modified with green band.  First 25 were good.  Getting better at my kipping.  Chest getting above bar.  Last 5 were sloppy.

400M Run

21 Thrusters 65/95 (15lbs) I am having such a hard time with my squats/trusters.  I really wanted to work this one light because I want to get my form right but I just have such a hard time.  Whenever I get corrected I do not feel any difference so I do not know how to keep it correct besides having some one stand over me and say so.

800M Run 

21 Thrusters 65/95 (15lbs)

400M Run  I was lagging last 100M thankfully I had a great motivator and pace setter so it made it 100% easier to finish this up.

50 Pullups modified with green band

***Scale if needed***