HANDSTANDS

NOVEMBER 27 WOD

A. Weighted Chin-Up

- I did 8 sets of 3 strict chest to bars yesterday after the wod so today I back squatted instead. I did 6 sets of 4 with 65k.
B. 10 Rounds For Time
      4 HSPU
      8 Pistols
     12 KBS 1/1.5p

- 18:28 rx. I'm blaming my cold but this wod felt tough and slow. I was slow at pistols but I am glad I got under 20 min lol I'm going to try this wod when I feel better again and hope to get under 15min. Wish me luck!

Crossfit Girl

WALL BALLS + PULL UPS

NOVEMBER 26 WOD

A. Clean + 2 Front Squats

- 57k. Kept failing 60k!! TECHNIQUE IS BAD!!! MUST WORK ON IT!!!!

B. For Time: 
     42 Wall Ball
     21 Pull-Up 
     30 Wall Ball
     15 Pull-Up
     18 Wall Ball
       9 Pull-Up

- 9:20RX. I am still sick, which means I shouldn't be wording but I can't help it! Wall balls were brutal but I'm satisfied with my performance in the pull ups. 

17 Year Old Crossfit Girl

PR ON BACK SQUAT

NOVEMBER 23 WOD

A. Back Squat 4-4-4

- 85 X 4 AND 90 X 3!! This is great news! My PR for one has been 90k since July and today I did it for 3! I know I can get 95k next time I try it just gotta focus!!!!!

B. 5 Rounds For Reps
     2 Minute AMRAP
     5 Hang Power Clean 60/40kg
     5 T2B
     5 Push Press 60/40kg
     5 Pull-Up
     Rest 2 min

- 160 reps with a 35k bar. Straight work!! Great wod.

Crossfit Girl

TOES TO BAR

NOVEMBER 22 WOD

A. Gymnastics
 
- I worked on swinging on the rings and transitioning to a muscle up. Very tough but I will do a muscle up soon! I need to keep practicing everyday.

B. 3 Rounds For Time
    50M Waiter Walk 50/35lb LH
    50M Waiter Walk 50/35lb RH
    40 Switch Lunge
    30 Ring Row
    20 Push-Up
    10 Standing Sit-Ups

- 15:55. I had to mod the sit ups for 10 T2B because my tailbone is still sore from smashing the bar on it during a snatch. Great wod but need to focus on tying my t2b together! 

Crossfit Girl

POWER SNATCH

NOVEMBER 21 WOD

A. Power Snatch 2-2-2

- 38K. 
B. 6 Rounds For Quality
    Minute 1-10 Front Squats 85/60
    Minute 2-15 Ring Dips
    Minute 3-30 Mountain Climbers

- This wod was dreadful!!!! I used 50k for the front squats and it felt brutal. I modded the ring dips with a purple band.

Crossfitter 

VIDEO Girl Deadlifts 209lbs x 6 @ CrossFit O-Town

NOVEMBER 20 WOD

A. Deadlift 6-6-6

- 95K for 6! Should've tried heavier! Next time :)
B. 30-20-10
     Box Jump 30/24
     Pull-Up

- 9:41. Box jumps were rough!

Weightlifter

SQUAT CLEAN THRUSTER

NOVEMBER 19 WOD

A. Squat Clean Thruster +
     2 Thrusters

- 50K. Tried 55k and failed!

B. For Time
    42 KBS 1.5/1p
    21 HSPU
    30 KBS
    15 HSPU
    18 KBS
      9 HSPU

- 10:04 with an ab mat. I went unbroken for all the KBS but I need to work on my HSPU's.

Crossfit Girl

FIGHT GONE BAD

NOVEMBER 16 WOD

A. Hang Clean + Clean (no re-gripping)

- 55k. 
B. "Fight Gone Bad!"
     Three 1 minute rounds for reps  
     Wall-ball
     SDHP 35kg
     Box Jump, 20     
     Push-press 35kg     
     Row (Calories)
     Rest 1 Min

- 200 rx. I need to work on my push press and use my legs more! 

Christmas Abbott

PISTOLS

NOVEMBER 15 WOD

A. Gymnastics

- I worked on rings dips and tying my t2b together. Rings dips are rough but I must get better at them to do a muscle up!!! (eventually) 

B. "Quarter Gone Bad" 
      Five rounds for total reps of: 
     15 seconds Thrusters 60/45
      Rest 45 Seconds
     15 seconds Weighted pull-ups 50lb
      Rest 45 Seconds
     15 seconds Burpees
      Rest 45 Seconds

- I got 71 reps  w a 40k bar, strict pull ups and 4 pistols during the 45 sec break...Tiring!!!! I love pull ups but I hate pistols! I must work on them everyday to get better so I can stop hating them during a wod lol 

Crossfit Girl

SNATCH LOVE

NOVEMBER 14 WOD

A. Snatch + OHS

- practiced with 35k. My best so far is 40k, still working on technique.

B. For Time:
     1 D.B/KB Snatch(LH)
     1 D.B/KB Snatch(RH)
     1 Burpee 

     2 D.B/KB Snatch(LH)
     2 D.B/KB Snatch(RH)
     2 Burpee...
     Up To 10
     30 Wall Ball

- My time was 15:58. Rough wod!!! I used a 35lb db and by the 7th round it felt really tough.

Crossfit Girl

PR SNATCH 40K..Finally!

SNATCH DAY

Crossfit Girl Camille Leblanc-Bazinet- Snatch

I've been focusing on my snatch for the past few weeks because my form has been TERRIBLE and I've been stuck with 38k since August and even that was with terrible form. 
"butt down, chest up, bar close, wait to pull, jump and get under it" REPEAT REPEAT REPEAT. lol
After countless days and hours of my boyfriend coaching and repeating this same thing to me over and over again, it clicked last week and I finally started snatching with good form! 
I practiced a lot with 35k today and even took a few videos to look back and look at my form. I felt confident to go higher so I tried 37, then 38 and then 40! I failed 40 three times right at the bottom! I couldn't squat back up with it and I even dropped it and hit my tailbone! Luckily, it's just bruised and I feel fine. I was still very eager to snatch 40 so I tried again and did it! Can't wait to snatch again and hit another PR because it definitely can't stop at 40 or else I'm never going to the games...Bahahaha

SQUAT 176LBS X 6

NOVEMBER 13 WOD

Annie Thorisdottir-CrossFit Girl

A. Back Squat 6-6-6

- 80x6! My PR for one is 90k so I'm happy with this so far!

B. For 10 Minutes
    Perform 10 C2B Each Minute
    Odd Min AMRAP Push-Ups
    Even Min AMRAP Pistols 

Post total Push-Ups and Pistols.

- 80 push ups and 27 pistols. I had to modify the workout and do 5 C2B instead of 10. I'm glad I did or else I time wouldn't have any time to do pushups/pistols! 

BEAR COMPLEX-AGAIN! BUT HEAVIER!

NOVEMBER 12 WOD

BEAR COMPLEX
4 rounds of 5 reps (40k)

Iron Kitty- Bear Complex makes me stronger!

I completed them BUT I couldn't push press it off my back on the last round for the 4+5th set! I need to work on my technique because even though I was exhausted and it felt super heavy, I could have done it with the right technique! MORE PRACTICE! I love bear.

Crossfit Girl Julie Foucher

PR DEADLIFT 286LBS @ 123LBS

NOVEMBER 9 WOD

A. Deadlift 1-1-1

- Pr'd my deadlift from 275lbs on September 15 to 286lbs! I am so excited and can't wait to achieve my goal of 300lbs! I am hoping to do this in the next few months and I know I can as long as I continue training hard and work on getting STTTTTRRRRROOOOONNNGGG! haha:)

"Charlie James"

B. 15 Min AMRAP 
     5 T2B
     10 Push-Up
     15 Jump Squat

- I did 13 rounds and 5 T2B. Tough but fun wod! I did most of my push ups and squats unbroken but my T2B need a lot more work! 

Crossfit Snatch

NOVEMBER 8 WOD

A. Hang Power Snatch + Hang Full Snatch

- I practiced up to 35k. My technique is getting a lot better since I am jumping and getting under the bar faster:) 

Old School Snatch-Crossfit

B. "TABATA"
     KB or DB Snatch (one hand per round)
     Squat
     Double Under
     Rest 1 Min Between Exercise

- My lowest rep for the snatch (16k) was 5.
  My lowest rep for the squat was 17. Damn it!!! I had 20 for the first 3 rounds then I dropped to 19, 19, 18,18 then 17! My goal is 20 and boy is that a tough one!! I'd be really happy with 19 but I gotta think BIG!lol
  My lowest rep for the DU was 2! I am horrible at skipping and I've been procrastinating at practising but I have no more excuses especially since I have a new rope!

VIDEO Girl deadlifts 275lbs

SQUAT!

VIDEO Girl Deadlifts 286lbs

Julie Foucher-Crossfit

Turkish Get Ups!

NOVEMBER 7 WOD

Crossfit Chick Julie Foucher

A. Handstand Practice + Weighted Pull-Ups 

- I practiced strict pullups and chin ups with a 10lb dumbbell. Chin ups felt easy but I need to work on my strict weighted pull ups more! I also practiced handstand pushups (5 sets of 3)


B. Perform The Following For 18 Min 
    Odd Min 3TGU (Heavy as possible)
    Even Min 15 Box Jump 30/24

- I used a 20kg KB for the turkish get ups which were really tough! My last 3 sets of box jumps were exhausting and I only got through ten of them. I'm glad I used a heavy weight for the TGU but I need to practice more with my left arm so I don't exhaust my right arm too much. All my reps were done with my right arm...killed me!!!

Hot Crossfit Chick

VIDEO CrossFit Girls do FRAN

Christmas Abbott- CrossFit

VIDEO CrossFit Girl squats 198lbs @ CrossFit O-Town

Julie Foucher- Crossfit

VIDEO CrossFit Girl Snatches 35k

Libby DiBiase Crossfit

HALLOWEEN WOD

OCTOBER 31 WOD

A. Gymnastics

- I worked on pistols and HSPU'S. I did 4 sets of 5 HSPU'S rx! :) No more ab mat or blocks for me! Must keep practicing to do better or else I'm back to square one!

Crossfit Pants

B. For time
    100 Hollow rocks
    5 Deadlifts OTM 140/90kg

- This wod took me 8 minutes. I did the deadliest unbroken but I am terrible at hollow rocks. I never get the motion right and 
don't spend enough time on them. PRACTICE!

Human Turkish Get Up