tuesday 12/28

Death by KB

I used a #70

finished round 18 at 17:49. My shoulders were really spent and grip was gone!
As a challenge, I rested 30 seconds and did may KB swings w/ a #53. I got 30.

Monday 12/27

WOD
every minute on the min for 15 mins do:

4 Box jumps 30''

4 hang squat cleans #115

This was a good workout, heavy, but not too heavy, BJs were hard but not that bad. Lots of rest time... it was a little bit different not doing a WOD for time or reps. but a good change of pace.

Friday 12/23

I saw Chris Spealler take on "the Sevens" a hero WOD that few could handle at RX. His time, an unbelievable 19:36.
Coach Scott took the challenge at finished in 49 minutes. So, I decided to scale the weight and keep the intensity high. I probably could have physically done the weight, but my time would have been really slow and intensity would have dropped way down....

WOD - The Sevens
7 rounds of

7 HSUP
7 Thrusters #115
7 K to E
7 DL #205
7 Burpees
7 KB #53
7 Pull ups

Time 29:29

RX is #135 thursters, #245 DL and 2 pood KB. I was glad I scaled it down, even as it was it was a serious WOD...

new PR's are fun!

PR on Fran!
next stop, sub 4 min!


CrossFit Fran from stonewaycrossfit on Vimeo.

Tuesday 11/2

again, dont know why I cant seem to keep up with these posts... but Im back to it.

1 arm hand stand (on wall)

Gymnastics is a awesome skill, its extremely important to crossfit, but also to life in general. Body weight movements are fundamental in ... life. Squatting, standing, falling down (protecting yourself from face planting - ideally without injury) and posture and the list goes on and on. If this component is missing from your workouts, you are deficient in a major skill necessary for a healthy and mobile lifestyle.

Strength:

Press

5 x 85

3 x 95

3 x 105

WOD

5 x

200m run

5 Thrusters #115

10 burees

Time: 8:55

Monday 10/18

Check out what StoneWay CrossFit is up to!

StoneWay Crossfit from Danielle Knight on Vimeo.

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Strength - Deadlift

warm up - 8x 135

5 x 215

5 x 245

14 x 275

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WOD

20 KB swings #70

100m sprint

20 DU

100m sprint

rest 1 min

4 Rounds

Results - 1:25, 1:41, 2:07, 2:17

That #70 kg gets SICK. first and second round, unbroken, but 3rd round was 3 sets and 4th round was several sets...

Wednesday 10/13

the good old days at StoneWay CrossFit!

awesome workout with a #20 vest! First time doing a workout with a vest on and it was hard!! I definitely have a new respect for how hard it is for people to get into shape after gaining 20, 30... or 150 pounds.

AMRAP 15 mins

20 pull ups

30 push ups

40 sit ups

50 squats

2 rounds 27 push ups

Monday & Wednesday 9/13, 15

MONDAY - De-loading week of 5/3/1 programing
Squats 40, 50, 60% of 1RM - 5 x 90, 5 x 115, 5 x 135

WOD - "Annie"
50-40-30-20-10
Double unders
sit ups
TIME - 7:01 Shaved 30 seconds off my time!

Wednesday

Strength:

Max Pull ups - 3 Rounds

Round 1 - 45

Round 2 - 20

Round 3 - 18

total - 83

WOD

3 Rounds

500m Row

21 KB swings #54

21 squats

10:49

This was a lot harder than I expected. My legs were jello by the first squat, and the KB wasn't heavy, but breathing was incredibly hard after the row!

Saturday & Sunday

Saturdays WOD was a 34 mile bike ride... I didnt take any pictures, which I didnt regret... until the ride was over. I did get honked at by 1 person and honked at by 1 girl...

commuting in Seattle, year round

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Sunday WOD

Strength: Deadlift

230 x 5

260 x 3

290 x 15

WOD - AMRAP 20

12 thrusters

10 pull ups

This WOD sucks!!! wow, I knew it would be hard cuz I hate thrusters. So, I started off nice and slow. Each thrusters was done at a steady pace but not rushed. Then walk to the pull up bar and 10 butterfly pullups. Back to the bar, nice and easy... this worked for about 4 or 5 rounds, but by the 10 minuet mark I was hurting and was sucking air. The strength was still good most of the problem was with the lungs.

By the last few rounds, it was all I could do to push the bar... breathing was next to impossible!

Rounds 12 + 12 thruster and 1 pull up

Wednesday WOD 9/8

Roasted Cauliflower Parmesan - its easy and makes cauliflower a lot better... and cauliflower needs all the help it can get.

Recipe:
take a large cauliflower, then cut into 1/3'' slices.
Heat oven to 350
cover baking sheet w/ foil and spray w/ oil.
put on pan without overlapping
sprinkle w/ cheese and bake till golden brown, about 40 mins. season with salt & fresh ground pepper.
enjoy!

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WOD

5 rounds

400m run

12 thrusters #115

time - 18:22

I hate thrusters, they are my least favorite movement, which is why I really like the last 2 days WODs back to back. Its the same workout just sub-ing Thrusters for Deadlifts the second day.

So, one workout that favors me and one that definitely doesn't!

Obviously, the difficulty is reflected in the huge time difference in the two WODs

Tuesday 9/7

Heavy Squats, Press and Deadlifts, with some running on the side!

Strength:

Squat

165 x 5

190 x 3

210 x 7

Press

85 x 5

95 x 3

110 x 4

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WOD

5 Rounds

run 400m

12 DL #225

Time - 13:10

Love this WOD, I know that DL is one of my favorite lifts and Im pretty good at it. Plus, in general I can run well... mostly b/c Im smaller than a lot of the guys in the box. So this WOD favored me. I didnt have to break the DL down at all, got all 12 on all five rounds. I probably could have run faster, but over all, good WOD.

Monday 9/6 - Labor Day!

Monday was a fun team WOD that was 3 infamous WOD's all rolled into one!

As a team of 3, with only 1 person working, broken down any way you choose, complete:

Fran - 21-15-9
-Thrusters #95/65
-Pull ups *Chest to bar *

Then

Helen - 21-15-9
-Kb swings #54/35
-Pull ups - regular
Run 400m (run as team)

Then

75 reps ground to over head #95

total time - 19:22

Ouch - Friday

Took an unscheduled rest day yesterday and missed a WOD I really wanted to try. So I made it up today.
It would be a good Hero WOD... Few WODs make me wonder if I can finish, but this was one. My wrists were pushed to a point where I was actually concerned. My gluts were about 1 rep from total cramping and my chest and back felt like they were gonna give in!

Strength:

Press

70% x 3 @ 80

80% x 3 @ 90

90% x 8 @ 102

DL

70% x 3 @ 215

80% x 3 @ 255

90% x 8 @ 280

WOD -

3 Rounds

10 steps Walking lunges #155 (10 total, in the front rack position)

10 Front squats #155

15 push ups

Time 11:33

There was quite a bit of standing around, and I knew there would be. Thats ok, it was definitely a strength WOD and some times you just gotta give yourself that extra second or two rest. I was happy to get through it as RX, and I didnt drop any of the cleans getting the bar up. Plus, this was body weight workout for me, so Im happy with my time!

Before I could even get home my glutes and quads were screaming at me :)

Mondays WOD

Margarita Shrimp

Week 2! This is the second week of 5/3/1 programing. So far Im diggin it. It seems pretty easy, until that last set of max reps, thats where the rubber meets the road...

Squats - 3x3+
70% (#155) x 3
80% (#175) x 3
90% (#200) x 10

The extra push on that last set really makes you feel it.

WOD
5 Rounds

15 pull ups
10 power cleans #135
250m run

man, this one was hard from rep 1, actually, rep 16... As soon as I picked up the bar after the pull ups I realized it wasnt going to be any fun at all... the cleans were heavy and slow. Not sure why, but they were. the run was pretty slow too. I just couldn't get enough O2 in the lungs to make myself go!

Time - 15:51

Dinner was good ... I followed a recipe from a fellow crossfitter, its always good to find a new meals that are paleo, and taste good!! thanks for sharing!

Sunday

Open Gym

Did some work on snatch and snatch balance along with push jerks. Form is getting better, but its a sloooow process.

Snacth 3x3 @ #65 and #75

Push jerk 3x3 @same

Snatch bal 3x3 @ same

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WOD

AMRAP 20min

2 Muscle ups

4 hand stand push ups

8 KB swings 2 pood

I was shocked that I didnt hit the wall. I really thought the MU/HSPU would push my arms to failure. The HSPU were definitely slow after a few rounds, but I managed to keep going the whole time.

The KB got pretty heavy too, but big hip thrust really make it swing!

Rounds 10 2/3rds

just short 8 KB swings of 11 full rounds.

today is my Friday

Thursday
strength:
press
75 x 5
85 x 5
95 x 9

WOD
40 double under
40 squat snatch #75

2 rounds
12:57
that was a tough one... I liked it, but there were people who definitely hated this one!

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Friday is my rest day.
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and today is my day off.
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Fire academy graduation was Friday night, I was annoyed I had to even go, but I was pretty impressed with the whole thing. it was the first time I was honored by a color guard complete with bagpipes... pretty sweet!

Our class video, it is about 12 minutes of pics from the last 3 and half months!

Wednesday 8/25

Olympic Lifting with Dutch

This was a great few hours with Dutch Lowy. A CF legend and impressive O-lifter.

He gave me several points to work on for the snatch and a some good points on the Jerk as well. He is now living in the area, so hopefully I can pay him a visit more often!

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Warm up/ light work:

hand stands and walking on hands

Snatch

hang snatch 

push jerk

Strength 5/3/1 - Squats

145 (65%) x 5

165 (75%) x 5

185 (85%) x 15

this felt great, so far loving the 5/3/1 program

WOD

5 deadlift #275

10 burpees

5x

previous 3:36, Today - 3:33 (pr by 3 seconds!)

Tuesday 8/24/10

Ok, back to the blog... I have been pretty regular in the box, but obviously not quite up to date on posting the results.

So, today we started Jim Wendlers 5/3/1 programing. I am very excited to see what happens!

Strength - Find 1 rep max for:

Squat - 245
Press - 125
DL - 345 (with belt)
Clean - 185

WOD -
30 HSPU
40 pull ups
50 KB swings #54
60 sit ups
70 burpees

time - 15:30
that was a LOT of work especially after the CF total! (oh and cici's all you can eat pizza buffet for lunch, ha!)

Monday 7/26

This was my first tim doing this WOD. I like it, heavy weight combined with body weight movements. The cleans felt good, they got heavy but not too bad... push ups were the hardest part. The rest of it wasnt bad. Oh, other than the fact that I forgot my shorts and had to workout in my thick polyester pants!

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WOD

10 Power Cleans #135

20 push ups

30 sit ups

40 squats

5 rounds

Time - 14:24

saturday 7/24

30 Muscle ups... for time!

4:50

not sure what my old time was, but I know this was faster, but what is really cool is that I had full extension on every rep. This was the first time I was able to do that 30 times in a row. Usually, after about half the WOD I just kind of short cut the bottom of the rep... so I dont get fully extended at the bottom. I loved this one, especially doing it correctly!

rest

as many Hand Stand Push ups as possible in 8 mins.

so, my PR was 40 in 5 minutes... but the muscle ups take SO much out of your arms that I knew this would be far from any new personal best...

Total in 8 Mins: 30

Friday 7/23

RAW MILK... delicious bacteria filled goodness!

there is much debate about milk, raw vs homogenized... natural vs processed and so on and so forth.

but after drinking 4 gallons, I have to say I am a pretty big fan. No side effects, just 100% natural milk from grass fed hormone free Jersey Cows.

its pretty cool, you have to shake it before you drink it because the cream rises to the top. I could even make butter... if I was so inclined!

"Helen - Straight up"

1,200m run

63 Kettlebell swings #54

36 pull ups

First time doing this WOD "straight up", I liked it that way.

Time - 10:12

Tuedsay Deadlits

Strength:

135 x 10

225 x 8

265 x 6

305 x 5

275 x 6

230 x 8

Met-Con

Rest day

Monday 7/19

OK.. so this WOD in no joke... it left a lot of people in the box pissed off, quitting all together and definitely sore for days!!!

All CrossFit workouts are intended to be challenging and no matter how good you are at one skill there will be another where you are weak. Thrusters are and intense full body movement, burpees have the greatest range of motion and are very intensive.... put those together and you have a WOD that is brutal.

on the minuet do 3 burpees, with the remainder of that minuet do as many thrusters as possible with #95.

At the top of the second minuet do 3 more burpees and as many thrusters as possible...

continue until you reach 100 thrusters!

So, my goal was 10 thrusters every minuet. That went great for 3 rounds. 4th round I only got 9, then 6.

That was the first 5 rounds, then last 50 or so thrusters took another 10 minuets.

Time - 15:48

Over all, I was totally happy with my time. It was a sick WOD but those are the best ones...

Sunday 7/18

Sunny with a 100% chance of extreme HEAT!

this is the thermometer INSIDE the box! Sunday afternoon about 1pm I started warming up for FGB and was instantly soaking wet with sweat... so I check out the temp only to find out it was triple digits... so, why exactly did I decided to move back to Texas?!?

FIGHT GONE BAD

(FGB)

1 minute of each of the following:

Wall balls #25

Sumo Deadlift high pull #75

Box jumps 24''

Push press #75

Row (for calories)

rest

3 rounds

count reach rep and add total reps accomplished for score.

first rounds was awesome, felt great and pullin in 107 total reps. the 1 minuet rest felt good, but I quickly realized it wasn't enough... The second round it hit and I slowed way down, I finished 76 reps.

the 3rd round was just trying to survive! I was pretty surprised at how hard it hit me, I knew I would get the same number of reps but I didnt expect to drop off as much as it did, 65 reps.

Total Score: 248

Im gonna redo this WOD soon, I know I can get close to 300... thats my goal at least!

Friday 7/9

New PR on OH Squats!

#165 - 2x

Reps: 10 @ 95, 6 @ 115, 5 @135, 3 @ 155, 2 @ 165, Fail @ 175

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WOD

Tabata Something Else

Pull ups total- 75, lowest round - 7

Push ups total - 95, lowest round - 9

Sit ups total - 99, lowest round - 12

Squats total - 140, lowest round - 17

Thursday 7-8-10

Texas knows how to bring it...

Death by Squat Cleans!

with #135 do

1 squat clean the 1st minute

2 the second minute

3 the third....

... continue until you can not complete the required reps in the 60 second period.

this is right before the bottom dropped out!

it poured.... a lot.

Total - 9 rounds plus 6 reps.
I was maxed out, but as soon as it was over I really wanted to get those last 4 reps. I want this WOD again, I know I can get to 10 minuets!!!

Tuesday 7-6-10

Filthy Fifty!!!

It doesn't really get any better than the filthy 50... its an infamous CF wod and a killer one at that. I remember the first time I did it I was in a "globo gym" and I forgot the burpees, couldn't even do double unders and it took foreverrrrr to finish.

about 5 mins after finishing I realized I didnt to the burpees and did like 3 and said, screw it, Ill do them next time.

I have come a long way since then!

50 box jumps 24''

50 jumping pull ups

50 KB swings #35

50 lunges

50 Knees to elbows

50 push press #45

50 back extensions

50 wall balls #20

50 burpees

50 double unders

the back extensions almost killed me... i couldnt walk over to the wall balls after I got done with them!

Time: 24:35, pr by several minutes!

Monday

Grace on Crack!

Awesome WOD. I also PR'd Grace in the process... new Grace pr is 4:15

AM Reps AP 10 Mins - total 58
Clean and Jerk

3...2....1... GO!

Saturday

CrossFit methodology says "learn and play new sports", and I have been really wanting to try BJJ. So I went to a Mixed Martial Arts studio and took my first Jiu Jitsu class.

It was awesome, we spent about half the time learning several moves. First a choke using arms, then from that into an arm bar, then moving from that into a leg choke.

After than we did several matches of 5 min each. it was like doing several WODs in a row... I get the "Fight Gone Bad" wod now. Its 5 mins of going all out, and someone trying to choke you, so you cant breath. then a quick rest then going again.

Think this is going to be part of my Saturday routine!

Friday

Strength:

WOD

15 Deadlifts #185
10 Burpees

20 Air squats

- 7 rounds... yes, 7!

I liked this one, at first glance, #185 sounds easy until you start to add up the total reps, 105 deadlifts stopped most people dead in their tracks.
the burpees are... well, burpees.  and the squats start to hurt after a few rounds but the body weight stuff its easier to push through.

all 7 rounds actually went pretty quick.

Time - 13:08 RX

Wednesday

DT - first time doing this WOD, its one of my new favorites!

5 Rounds

#135

12 Deadlifts

9 Hang Cleans

6 Jerks

Time - 13:26

The DL were obviously easy, the Cleans were tough, the got pretty exhausting, especially my grip, I lost a few on the way up just cuz of sweat and grip.

but the jerks were, by far, the hardest part.

What really sucked is that if you drop the Jerk, you have to do another deadlift to a clean... so, I actually got extra credit for because most of my jerks were in sets of 2 or 3!

Tuesday 6/22

WOD

10 Sumo DL high pull #115

15 box jumps 24''

30 ab mat sit ups (no feet anchor)

5 rounds

Time - 12:22

The first rounds was easy... but the last 4 were painful. The SDLHP were hard, but not too bad. But my legs were weak for the box jumps. I tried to make sure to realllly open the hip on every jump. Sit ups were fine, pretty much a rest station.

Monday

WOD

30 Wall balls #20

30 Groud to over head #95

30 KB swings #54

30 OH Squats

30 burpees

11:40

temp - 99 degrees!

Thursday 6/17

I did this classic WOD once up in Seattle. Doesn't sound too hard, but it left me sore as heck!

AMRAP 20

400m Run

max pull ups

7 Rounds - 1.75miles

126 pull ups

this was actually far less than the amount of pull ups I got last time. but I think its b/c I got a huge blister mid way thru the WOD. I still dont think I would have beat my last number of pull ups, but I definitely would have got a lot more on the workout.

It was still a good one either way!

last tuesday...

3 Rounds of:

20 Med ball cleans

100ft of walkin lunges

10 KB snatches Right arm 1.5pood

10 KB snatches left arm 1.5pood

legs are pretty jell-o after the med ball cleans so lunging feels "awesome"!

KB snatch on the right arm was cake.. left arm on the other hand was killer.

Time - 18:24

slacking on the posts... not the WODS!

The WOD from the South Central Regional Games was awesome. Some guys finished in sub 5 mins.

I love the fact that you can not hide you weaknesses in CrossFit. I rocked out 10 Muscle ups in less than a minute. The 15 HSPU, which usually can be done in 2 short sets took a lot longer than I expected b/c my arms were already tired from the muscle ups.

But if you are excellent at one area, like body weight gymnastic movements, you will probably be slower at heavy lifts.

(not sure why Joe is staring intently at my ass?!?)

20 squat cleans at #155... thats over BW for me! They were hard and heavy!

then a 400m run

Time - 12:09