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.