Rowin + Swingin

AUGUST 28 WOD

A. Gymnastics + 500 M Row

- Row time: 2:08min.

-I practiced HSPU and snatches. I did about 7 sets of 3 with 30k. I am working on my form and keeping the bar close since I am terrible at that. Snatches are a lot of work because you're thinking the whole time! If you lose focus for a second, it could ruin everything and you can injure yourself pretty easily.

Handstands can be romantic too! ;-P

B. 21-15-9
     KBS
     Pull-Up
     Burpee

Showin her form off

-10:58 RX. This wod felt tough especially after doing Fran the day before! I am not too crazy about my time but I know my weaknesses and what I need to work on. That's the good part right? I can easily take off minutes from my time by kipping at a steady pace and that just means I need to practice until I get there. Other than that, I am happy that I did this wod RX and that I don't have to use a band anymore:) 

FRAN RX

AUGUST 27 WOD >>>FRAN<<<

21:15:9 
PULL UPS
THRUSTERS(30K)

MAY 28 -FRAN (with purple band)- 10:13

JUNE 16- FRAN (with purple band)- 8:08 

AUGUST 27- FRAN RX- 8:00

I am so happy with my improvement and can't wait to get better at pull ups to destroy my time lol I need to practice kipping way more! Thrusters were a breeze. I always thought that doing fran rx would take me about 20 minutes RX but I have noticed so much improvement by practicing and focusing on my weaknesses. Hard work pays off:)  

One of my new favourite crossfit videos!!! Lacey Van der Marel is an awesome crossfitter and makes FRAN her bitch! Great motivation! 

Lungin' Around

AUGUST 27 WOD

A. Hang Full Clean x 3 (no  re-gripping)

- 45k...ran outta time!!! I was hoping to try 50k or 48k.

Crossfit Babe 

B. For Time:

     200 D-U
     100 M Walking Lunge
     50 Hang D.B Squat Cleans
     25 HSPU

- This wod took me 18:48min. There was a 4:30min cap for the double unders and I only got to 55! I need to practice a lot!!!! TERRIBLE!!! I used a 30lb dumbbell for the squat cleans (which I'm content about) and I used a purple block for the HSPU. This was a really tough wod and it consisted of some of the things I need to focus on>>> double unders and hspu's. 

ODD/EVEN 'GAME'

AUGUST 25 WOD

Stacie Tovar bringin' white shorts back

FOR 20 MIN
Odd min - 3 reps clean/jerk (35k)
Even min- 5 chest to bar

Everytime I call a workout a 'game' it sounds more fun and appealing:) Trickin myself one wod at a time! This wod was really tiring after ten minutes. During the first few minutes, I thought "Piece of cake! This will be easy." I thought the chest to bars were very easy up until the tenth minute. I started doing 3 reps then 2, up until the end. It was a great work out and I really enjoyed the clean and jerks. I need to focus on my technique more and get stronger! 

Foucher Fridays

AUGUST 24 WOD

Crossfitter Julie Foucher 

A. Clean + 6 Front Squats

- I managed to do 52k! Cleaning 52k was the toughest part because I still have to work on my technique a lot! Front squatting was easy peasy for me :)

Crossfitter Christmas Abbott!!! (My new fav)

B. 6 Rounds for Time:
     10 Pull-Ups
     100m Run
     10 Burpees
     30s Rest

- My time was 12:46 rx. My pull ups are getting a lot "cleaner" looking since I don't raise my legs up way in the air and flop all over the place. 

Thorisdottir Thursdays

AUGUST 23 WOD

    For 14 Minutes Perform The Following
    Even Minutes 15 KBS + AMRAP Sit-Up
    Odd 25 Squats + AMRAP Push-Up 

    *score is total sit-ups and Push-Ups

Annie Thorisdottir 

My score was 167 with a 16lb KB at 14min. I did the wod for 20min and after 14 min, I only managed to get 26 total. Before the wod, I practiced handstand holds and hollow rocks. I felt really sore today and foam rolled A LOT! After the wod, I did 10 sets of 3 chest to bars. I am loving my improvement and I just have to keep training hard to get stronger :)

VIDEO---PR SQUAT 198LBS ---@123 BW----

FAIL, FAIL, SUCCESS!

AUGUST 20---NEW PR SQUAT 90K---

Iron Kitty Crossfit Girl

    After failing a 90k squat  4 TIMES in the last 2 months, I finally nailed a 90k squat! I love that I can squat 198lbs at 124lbs BW. Pretty strong for a scrawny chick right?! I thought so too. When I tried it in June, I failed miserably twice and couldn't even bring the bar down without dropping it. I tried again in the beginning of August (with my new belt) and failed twice again:( This time, I brought the bar down both times but had trouble bringing it up and literally froze half way up. It was so frustrating but all I could do is train more and get stronger for next time. On august 20, I worked my way up to an 85 squat and it went up pretty easily. I knew the 90k would be tough but I was going to lose my mind if I failed it for the 5th time! I did it once and success! However, the second I put the bar down I felt like I didn't go as low as I should have. I wasn't as excited as I should be because it felt rushed and probably didn't count. So I tried it again and this time I went all the way down and jusssst made the cut! I made my boyfriend take a video of it so I can see if I went low enough. I will try to post it soon so I can brag some more. JOY TO THE WORLD. Practice makes perfect;) 

Thrusters and Pull Ups

AUGUST 22 WOD

A. Weighted Pull-Up

Camille Leblanc-Bazinet

- I practiced strict pull ups, one every 90 seconds.

B. For Time:
     30 Thrusters 50/35kg
     100 M Run
     20 Thrusters
     200 M Run
     10 Thrusters
     400 M Run
     5 Thrusters

Lifting weights will make you bulky....Right.

- My time was 12:42 rx. I am happy that I decided to use 35k because I almost chickened out and did it with 30k. I am used to 30k and although it's not that heavy, it would have been really tough to complete it a decent time for 65 reps. I thought, "worse comes to worse, I'll take the weight off and use 30k if 35k becomes too heavy." The first 30 thrusters were the toughest but once I got through that, I knew that I couldn't take the weight off. I need to breathe more during reps because I kept dropping the weight after 3,4 reps which was slowing me down a lot. Other than that, I am really proud of my improvement and I can only get better from here. 

SNATCH

AUGUST 21 WOD

A. Snatch + 4 OHS

Christmas Abbott Snatchin'

- I practiced with 35k and did 4 reps. I tried 38k but it was too heavy and I couldn't even snatch it from the ground. Grrr! Patience and practice.

B. For Time:
     As many du's in 3 min..stick to that number and do it again.
     21-15-9
     Box Jump
     T2B
     D-U 

    FOR TIME

Crossfit Girl Stacie Tovar

- It took me 11:44. In 3 minutes I only got to 11 double unders. lol My rope was terrible, THAT'S my excuse!!! I'm usually a lot better than that!!! Ugh...ruined my wod. Anyhow, I did great in the box jumps/T2B/ I never took breaks in the box jumps and I felt confident in T2B. Fun wod but next time I'll come more prepared and have my own rope...

Juiced Up Cindy

AUGUST 20 WOD

A. Clean + 5 Push Press

Crossfit Girl Christmas Abbott 

I did 43k and failed 45k at the 5th rep! Sooo irritating!!! I have to be more patient and focus on doing quality reps rather than rushing them and making them look sloppy. A solid 5 reps with 43k is better than 5 mediocre ones with 45k. Gotta get stronger! 

 

B. "Cindy's Mean Older Sister"

     20 Minute AMRAP

     5 C2B Pull-Ups

     10 Plyo Push-Ups

     15 Jump Squat

I did 12 rounds and 5 pull ups rx. I am so happy with my improvement because according to my log, I was doing pull-ups with a red band in March! I never thought I would be able to do even a single pull up without a band because I felt so weak and scrawny. "Practice makes perfect." "Slow and steady wins the race" "One step at a time". Those statements are used so often that they've lost meaning. All I'm thinking is, "It's too hard! I'll NEVER be able to do it!" After practicing everyday and working on it, I finally used a thinner band and then eventually, no band. I still need to work on kipping and getting a lot of reps but I know I can do it in time. 

This WOD was really tough especially because of the plyo push ups. Chest to bars weren't as tough for me because I learned how to do pull ups that way. I used under hand grip for this wod which was easier for me because I am a lot stronger that way.

heavy 'JACKIE' WOD ..

AUGUST 16 WOD

1000 m Row

50 Thrusters (30k)

30 Pull Ups

FOR TIME

Crossfit Chick

-  It took me 15:38. The reps in this wod killed me! I was doing thrusters 5 at a time! It felt like it took forever but immediately after the wod I thought to myself "wow, that was a great work out" lol nerdy but true! 

Shut up and Squat!

AUGUST 14 WOD

A. Back Squat 3-3-3

Squat Girls

- I did 82k for 3. I'm happy with that since my PR for one is 85k. I really want to try 85K...it will bring me closer to my goal, which is 90k for one. Squats are so much more fun with my pink belt...:)

B. For 14 Minutes Perform The Following:

   Odd Minutes 11/7 C2B + AMRAP KBS 1.5/1p

   Even Minutes 17/13 Wall Ball + AMRAP DUs

   

Score is Total KBS + DUs

Iron Kitty Crossfit Girl

- My score was 55. I completed all my C2B each round and had time for a few KBS. My downfall was not having enough time to do DU's after the 2nd round. Wall balls were kicking my ass and after the 2nd round, I only had enough time to complete them. 

Wod So Nice, I Did It Twice

AUGUST 13 WOD 

A. Squat Clean + 2 Thruster

- My PR is now 46k compared to 40k on July 16! I am happy with my improvement and it brings me closer to my goal, which is 50k in the next few weeks. 

Michele Letendre Regionals 2012

B. 5 Rounds For Time
    10 Renegade Row+Push-Up
    20 Sit-ups
    30 Squats

I did the wod twice today. 

At 11AM, my time was 19 minutes. It was so tiring and the 30lb dumbbells I used for the renegade row and pushups killed me!!! The sit-ups and squats were a breeze but I was still taking quick breaks during them. Even though I rest for only a few seconds, all those seconds add up to minutes and add a lot to my time in the end. So my strategy for next time was to do the sit-ups and squats unstoppable. 

At 7PM, my time was 16 minutes! I improved my time by 3 minutes which is awesome because it means my simple strategy worked! I also knew what to expect which was easier than the first time and I positioned myself better for the push ups. This was a great workout and I'm glad I did it twice!

Wod It Out

AUGUST 11 WOD

Camille Leblanc-Bazinet Crossfit Games 2012

Run 400 M
50 double unders
50 push ups
5 sets of 30lb dumbbell OH, 10 jumps squats
Run 200 M
5 sets of 30lb dumbbell Oh, 10 jump squats
50 sit ups
4 sets of 100m relay running

FOR TIME. 

My time was 31 minutes. This WOD was dreadful and tiring, mostly because of the 30lb dumbbell overhead push press! It was really heavy which proves I need to focus more on upper body strength.

NEW PR DEADLIFT DAY

AUGUST 10 WOD

New Belt, New PR :)

A) Deadlift 1-1-1

- On July 3, my PR deadlift was 110k. Today I did 120k! My back was rounding but I'm still really proud of it..muahaha! After only 5 weeks I deadlifted 112k today pretty easily and my back didn't look nearly as round as it did on July 3! I am beginning to like heavy lifting more and more...but I think it's because I'm just really excited about my new pink belt and I just want to use it all the time lol JOY TO THE WORLD. NEW PR.

Video: Crossfit Girl Deadlifts 120k  

B)   30 KBS (16k)

     20 WALL BALL (14lb)

     10 PULL UPS

5 rounds for time

- My time was 26:02. It took me a long ass time. I took my time in between sets and almost gave up after the third round. I am not used to doing 5 rounds, especially after lifting heavy. Oh well! It was a great workout. 

P!STOL Practice

AUGUST 9 

I practiced pistols today which is great because I suck at them. I am very good at going down with my right leg (as you can see from the pic) but my left leg needs a lot of work (which is why there isn't a pic...ha!) It's all practice so I just need to spend more time doing them and working on my flexibility/coordination. 

I also practiced my clean/jerk with 40k. I did that for about an hour which felt exhausting (especially after the wod yesterday that consisted of push press and strict press...My shoulders are sore!!!) I did 45 GHD sit ups and a lot of foam rolling as well. Today was a good gym day :)

Iron Kitty

Strict/Push Press Day...Yay....

AUGUST 8 WOD 

So before this WOD, I worked out for about 2 hours practicing double-unders, back squats and sit-ups. I foam rolled a lot because the wod the day before was brutal and destroyed my legs. I tried to beat my old PR back squat which was 85k on June 25. I did that again easily this time around but I failed 90k TWICE..AGAIN. It is so frustrating to repeat the same thing but I do feel an improvement even though my numbers are still the same. My form with 85k this time was a lot better and I'm super confident that I can do 90k really soon. I went down but it I kept struggling coming back up at the same spot. It is so damn heavy but I REALLY want to do it! I will do it! Next time:)  

A. Strict Press 3-3-3

- I did 30kx3x5. I tried 35 but I used my legs and FAILED. Too heavy. Instead of keep trying, I did more sets with 30k. I couldn't even do ONE with 35 -.- Quite annoying. 

Human Press lolol

B. 3 rounds for time:
    10 KB Snatches LH 24/16
    10 KB Push Press 24/16
    10 KB Snatches RH 24/16
    10 KB Push Press 24/16
    10 T2B
     Run100M

- My time was 15:28min. I used a 35 db instead of a KB. This was a really tough wod for me because push press is my weakness. My upper body strength is so shitty that a 35db felt like it was crushing me! Toes to bar were fun and felt like a break compared to push press. 

Cleanin and Squattin

AUGUST 7 WOD 

A. Front Squat 3-3-3

Crossfitter Julie Foucher

 - I did 70k for 3.I tried 75k and failed twice...:( Next time! My PR front squat in June was 75k so doing 70k for 3 is good for now.

B. "Tabata"
     Hang Power Clean 60/40
     Pull-Up
     Jump Squat

Crossfitter Camille 

- My Total score was 178MOD. I used 35k instead of a 40k bar for the hang power clean. If I used 40k, my numbers would have been way lower and I probably would have DIED. lol I need to work on keeping my strength up and maybe eating more??? I feel frail and wimpy these days!!! I'll save that rant for another post. 

Squatting was awesome but I need to work on kipping, of course. I will stop bitching about kipping once I can do 20 in a row. After that, a fellow crossfitter said he'd teach me butterfly pull ups...I can do 10 in a row but 20..YIKES!!! That's straight work. Gotta keep practicing!

Motivation Monday

Iron Kitty

Motivation is key..blah blah blah. FRAN TIME IS WHAT IT'S ALL ABOUT! I gotta keep those bitches in mind!!! Cindy, Karen and that other hoe Isabel!! If you aren't familiar with these Crossfit wods you should check out this link   >>>Crossfit Girl Wods<<<

If  I want to improve my time, strength and skill in these wods, I must stay focused! If I don't...those 'girls' will eat me alive! 

VIDEO Crossfit Girl Zercher Squat

AUGUST 2 WOD


A. Zercher squat 5-5-5


- 80k x 5. I am so happy with this because last week I did 70k for 5:) I still need to work on my form more but I'm still bragging!!! My PR front squat was 75k on June 11 so I'm excited to see if that number goes up.



B. 5 min AMRAP          

     5 Pull ups

    10 Push up

-- 6 rounds and 5 pull ups! I beat my personal goal which was to do 5 rounds in 5 minutes! Kipping is keyyyy!!!!!! I need to work on those a lot.

 

   - 1 min rest-

     5 min AMRAP

    10 Wall Ball

    15 KBS

-- 3 rounds and 2 wall balls. This was more exhausting than I thought! Wall balls were brutal and slow. 

   - 1 min rest -

    5 min AMRAP

    150m row

    20 GHD Sit ups

-- 2 rounds and 56m row. Going from the machine to the GHD used up some time lol but I still died during this wod.

Run Forest, Run

AUGUST 1 WOD 

A. Hang Power Snatch + Hang Full + OHS

- I practiced up until 37k then I failed 38k.

Camille Leblanc-Bazinet doin work

B. For Time:
    21 D.B Snatch
    100m Run
    21 Ring Dip
    100m Run
    15 D.B Snatch
    100m Run
    15 Ring-Dip
    100m Run
    9 D.B Snatch
    100m Run
    9 Ring Dips
    100m Run

Annie Thorisdottir- Happiest Crossfitter/Fittest On Earth 2011-2012

- I did pushups with pipes and  a 20' box instead of ring dips. My time was 10:24min with a 40lb dumbbell. Running is the worst! I am terrible at it and I run like a granny!!!!! It's such a drag, I would almost rather do burpees!!!! I am pretty happy with my time since I feel like I tried my best and barely took any breaks. I am happy that I can use a 40lb dumbbell for a dumbbell snatch in a WOD because up until today, I was using a 30lb or 35lb dumbbell:) YAY FOR GETTING STRONGER!

Handstand Pushups

JULY 31 WOD 

A. HSPU Max Reps x 5

Miranda Oldroyd Crossfit Girl

- I used a blue block and did 35 total. I learned how to kip HSPU for the first time today which was a great achievement! I really need to work on my upper body strength. Man, I feel like in every post I'm saying how I need to work on things...GrrrrrRr!CROSSFIT will never be easy!!!!!!EVER!

B. For Time:
    21 D.B Squat Cleans
    100m Run
    21 Pull-Ups
    100m Run
    15 D.B Squat Clean
    100m Run
    15 Pull-Ups
    100m Run
    9 D.B Squat Clean
    100m Run
    9 Pull-Ups     100m Run

- I used 30lb dumbbells and finished in 15:05min. The first round was dreadful! I actually didn't think I would finish the wod at one point. My pull ups are a mess! I need to practice kipping a lot more to save time and not waste so much energy dropping down and getting back up the bar again. My hands hurt though...(EXCUSE!)