Archives for posts with tag: workout

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

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










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.

10 MIN. TO FIND YOUR 2 REP MAX. SNATCH (35 lbs) Still felt a little shallow in my squat but was getting better.



10 D.B THRUSTERS 20/30 (8lbs) I meant to do 10lbs but I picked up 1 8lbs dumbbell and 1 10lbs.  When I went to pick them up for my second round I relized I had two different weights.  I ran over to exhange the 8lbs but could not find another 10lbs quick enough so I just grabbed the 8lbs.  Still was super hard.

10 OVER THE AB MAT BURPEES I am terrible at jumping.  Need to jump more in life, in general.

10 KTE’S (Used the Captains Chair so I did not strain my elbow)

3 +1 and 1 burpee

Not my best but glad I got it in.

6am bikram class today.  got up at 5:00am this hopefully will carry through for tmr for 6am running wod and normal wod.

bikram was good.  i felt pretty flexible and well balanced.  i still get pain mostly in my right foot when doing the one legged postures.  its pin and needles type of thing so i think its due to poor circulation which i am pretty sure i have since my extremities are always freezing.  spine strenghting was good.  felt a little slow.  crossfit has promoted my endurance for holding postures and my leg muscles so much.

made protein smoothie fitmixer slim still on the fence about this.  i did not do enough research and just choose based on price.  i got a 7lbs bag because why do anything small so I am just going to work my way through it. smoothie contained:

1/4 cup water

1 tbs peanut butter

1 scoop fitmixer slim

1 frozen banana

1 handful of frozen black and raspberries

a drizzle of honey

This is my basic smoothie recipe. i always use a banana because it helps with muscle ache and i switch out the other frozen fruit depending on what is on sale.  if i want to treat myself i will substitute milk for the water.

I based my “formula” of of No Meat Athlete’s great blog post about smoothies.

20 minute AMRAP

5 Hang Squat Cleans 95/135 (15lbs)

10 Box Jumps (20″ box)

15 KB Swings 35/53 (16lbs)


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***



Hang Power Snatch 55/75

Overhead Squats 55/75

Ring Dips

Run 400M Run


Hang Power Snatch 55/75

OHS 55/75

Ring Dips

***CAP is 27 minutes***

I did not finish this one.  My shoulder and back were super sore. I woke up in the middle and had to stretch for a few minutes. I grabbed the 15lb bar and hoped for the best.  I totally lost steam after the run.  My goal was to make it to 5 but I only made it to 8.