Wed 1/5

New PR on Double Unders - 88 unbroken!

( Back in the day, Scott and me after "Linda")

E-Program

Day 2:

A) Push press

#80 x 5, #115 x 5, #125 x 8

WOD

5 muscle ups

15 Wall balls

200m sand bag run #80

3 rounds

Time: 7:36

This E-programing is hard stuff. Harder than I expected and is leaving me feeling totally gassed and sucking air each WOD. Its great to get some new workouts and a new format. I am definitely feeling sore and worn out but also stronger and faster each day.

Tuesday 1/4

First day of "E-programing", which is an "elite" program that CrossFit 817 is hosting. Its programmed by Karen, aka Frogger, who is an x-footaball player with the Dallas Diamons.

Day 1:

1) 4 x 40yd sprint w/ sled for max weight.
#50, 9 sec
 #90, 11 sec
#110, 15 seconds 
#135, 28 seconds

WOD

run 400m

10 HSPU

400m run

20 pull ups

400m run

30 wall ball #20

400m run

40 burpees

Time: 14:49

2) max hand stand walk/ hold.



Monday 1/3

first WOD at the fire station... it was interesting doing a workout w/ 2 guys walking on a treadmill, one guy doing bench press and another leg press. They kept talking about how hard the workout looked and were worried b/c I had a strange water like substance dripping off my head!

(Meeting Chris Spealler, personal hero, at the coaches prep class)

WOD

"Nate"

#115 push press

Subbed burpees for Box jumps

Subbed DB swing for KB

7 rounds

it was definitely hard workout, and even harder trying to not look like a psycho going all out in front of the guys on my first shift!

Thursday 12/29

WOD:  "Diane"

45 HSPU was gonna be hard... and it was. The deadlift went great, all rounds were unbroken. But the handstand push ups were a different story. The first round I got 3 sets of 5 then a couple at a time till 21.

Second round was sets of two, then lots of one at a time. Then, for some reason the last round of 9 wasn't too bad. But my traps were rocked!

WOD:

"Diane"

21-15-9

Deadlift #225

Handstand Push-ups

7:28 RX

wednesday 12/28

Death By Kettlebell swings

So, the RX for this was #54, which I thought might go on for a while... so I scaled up the weight to #70. By the 15 and 16th round my shoulders and grip were going fast. Managed to get through the 18th round, but that was it. I dont think I could have gripped the KB one more time!

As an interesting twist, thanks to Karen, aka, "frogger", the CF football coach, I finished off the wod with a 30 second rest then max KB swings at #54. I got 30, but this time it was my lungs that were gone!

Death By KBS

#70

Finished 18 rounds

+30 at #54

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