My wonderful husband has agreed to program EMOMs and strengths for me in addition to my normal WODs. Literally all goat-work. You mix it in with simple stuff, but work those goats!

WARM: roll out, pass thru’s, OH PVC squats x10, pushup complex x10, active shoulders 3x10

Jump rope - SU mixed with DU for 5 min then 4 rounds of unbroken DU - 15, 15, 13, 9. Woooo partay! Eh hem. Excuse the sarcasm.

SKILLS: 10 min EMOM
Even - 3-6 HSPU RXd
Odd - 12 box jumps 20”

Completed 6, 4, 5, 4, 5 HSPU - not unbroken. Was working on a lot of technique.

Then, warm for class: run 400m, good mornings x10, band stretches, high knees, reverse bear crawl and …

4 rounds of :30 on/ :30 off mountain climbers at 25%, 50%, 50%, 95% capacity. Didn’t keep count.

WOD: “The Chief”

5 rounds

3 min AMRAP
3 power cleans 135/95#
6 pushups
9 squats

Rest 1 min

Only full rounds count.

I got 25 RXd my last go in May. 5x5.

Today I got 27 (6-6-5-5-5) RXd. I had time left after each final round of the minute but not enough to complete another round. I probably could have squeaked another round out here or there, but I took the top score for the day (men and women) so I’m super happy 😄.

POST: beach it up

crossfit fit fitblr fitness wod workout training log fitspo fitspiration lift lift heavy move pushups squats cleans

Couples competition summary 

The photo about sums it up. I watch, Chris works. Okay not really but he definitely did about 65% of the last wod. 

WOD 1 and 2 Grace and Isabel 

Partner A does Grace and then partner B changes out the weights and does Isabel. Score is Grace time and separately Isabel time (includes plate change). 

Me - Grace in 3:36 RXd - 12th
Chris - Isabel in 2:49 RXd - 5th 

:25 pr for me. Chris has never done Isabel, but says he could definitely shave a little bit of time. He was :02 behind 4th and :08 behind 3rd. 

WOD 3 (15 min cap)
1000m row 
18-16-14-12-10
Burpees over the rower 
Squats - female is front, male is overhead at 115#

10:09 RXd - 7th place 

I rowed just over 400m in about 1:47 and Chris finished it off. I did extra burpees and he did extra squats. I did 5 front squats every round and then he took the rest. We moved well but other teams were just faster. 115# is heavy for reps dude. I did not want to pick that up. Plus sometimes I only left Chris 4 burpees to do, so I did not have a lot of rest before squats. 

WOD 4 (12 min cap)
A take on “Nutts”
10 HSPU
15 deadlifts 245/185# (one bar)
25 box jump overs 24”
50 pull-ups
100 wall balls 20# 9’/10’ 
200 DU 

Because Chris could do the HSPU and DL faster than I could and it was too small to break up, he did those 25 reps in a row. I went and immediately did 12 box jump overs. He did 8 and I finished up. Then I did 12 pull-ups (kipping…one day I will butterfly…), he banged out 28 (unbroken!!) and I did the final 10. Wall balls blew but we did 15-20 reps each before switching. And then DU killed us. We were in the middle of the pack and then finished second to last in our heat bc of these. Neither of us did well. He was getting 30-40 at a go and I was getting 10. 

Score: 9:44 RXd - 9th place 

Overall: 9th place out of 15. 

There were at least 3 regionals competitors there, but I still would have been happier getting 6th or 7th place. Ironically I’m happiest with my Grace time, but that cost us a lot. People were mainly sub 3s on that. I need to get more efficient on the movement, but I can’t ask for more than the :25 pr I got from a week ago. 

It was a very well run competiton. There were only 4 heats so we had less than one hour between WODs. I could have used a little more recovery time, but you basically didn’t have to warm up again so that’s a plus. 

I’m rejuvenated. I feel like I don’t push myself nearly close enough to my limits at the box. I felt myself push to my max in all of these WODs. I need to get closer to that in my day-to-day. That’s just how you get better. 

Be more intense.

Couples competition summary

The photo about sums it up. I watch, Chris works. Okay not really but he definitely did about 65% of the last wod.

WOD 1 and 2 Grace and Isabel

Partner A does Grace and then partner B changes out the weights and does Isabel. Score is Grace time and separately Isabel time (includes plate change).

Me - Grace in 3:36 RXd - 12th
Chris - Isabel in 2:49 RXd - 5th

:25 pr for me. Chris has never done Isabel, but says he could definitely shave a little bit of time. He was :02 behind 4th and :08 behind 3rd.

WOD 3 (15 min cap)
1000m row
18-16-14-12-10
Burpees over the rower
Squats - female is front, male is overhead at 115#

10:09 RXd - 7th place

I rowed just over 400m in about 1:47 and Chris finished it off. I did extra burpees and he did extra squats. I did 5 front squats every round and then he took the rest. We moved well but other teams were just faster. 115# is heavy for reps dude. I did not want to pick that up. Plus sometimes I only left Chris 4 burpees to do, so I did not have a lot of rest before squats.

WOD 4 (12 min cap)
A take on “Nutts”
10 HSPU
15 deadlifts 245/185# (one bar)
25 box jump overs 24”
50 pull-ups
100 wall balls 20# 9’/10’
200 DU

Because Chris could do the HSPU and DL faster than I could and it was too small to break up, he did those 25 reps in a row. I went and immediately did 12 box jump overs. He did 8 and I finished up. Then I did 12 pull-ups (kipping…one day I will butterfly…), he banged out 28 (unbroken!!) and I did the final 10. Wall balls blew but we did 15-20 reps each before switching. And then DU killed us. We were in the middle of the pack and then finished second to last in our heat bc of these. Neither of us did well. He was getting 30-40 at a go and I was getting 10.

Score: 9:44 RXd - 9th place

Overall: 9th place out of 15.

There were at least 3 regionals competitors there, but I still would have been happier getting 6th or 7th place. Ironically I’m happiest with my Grace time, but that cost us a lot. People were mainly sub 3s on that. I need to get more efficient on the movement, but I can’t ask for more than the :25 pr I got from a week ago.

It was a very well run competiton. There were only 4 heats so we had less than one hour between WODs. I could have used a little more recovery time, but you basically didn’t have to warm up again so that’s a plus.

I’m rejuvenated. I feel like I don’t push myself nearly close enough to my limits at the box. I felt myself push to my max in all of these WODs. I need to get closer to that in my day-to-day. That’s just how you get better.

Be more intense.

Crossfit fit fitness fitblr training log compete crossfit girls Crossfit booth girls of crossfit wod workout fitspo fitspiration

Happy Anniversary to my best friend and very handsome, jokester of a husband. I couldn’t be happier 😍 @cbanks85 #love

Happy Anniversary to my best friend and very handsome, jokester of a husband. I couldn’t be happier 😍 @cbanks85 #love

love

liftlikebrittany:

herricaneamber:

Just finished our last WOD (because no way we’re top 10)
Alternate WOD because of rain
25 GTOH 35# plate
9 shuttle runs (100m)
25 GTOH
5:28
Finished last in my heat but we aren’t sprinters so still happy with how we did.

I’m so happy about this. My 800m time is just under 5 minutes. I’m so proud of us. Even though we didn’t place as high as we’d like we still did amazing.

I love your good attitude. That’s totally how you have to look at these things - personal improvements, even if it doesn’t stack up at the top of the podium. Progress is progress. After my last two competitions I just have to be happy with my personal performance and leave it at that. Good job today!

unofficiallycrossfitbanks:

Grace and Isabel complete. I PR’d at 3:36 RXd and total time with weight change for Isabel was 6:25#competition #couplescompetition #wod #crossfit

So update: 3:36 gave me 12th in that wod. These people be nuts! Chris came in 5th for Isabel and that included weight change time.

unofficiallycrossfitbanks:

Grace and Isabel complete. I PR’d at 3:36 RXd and total time with weight change for Isabel was 6:25#competition #couplescompetition #wod #crossfit

So update: 3:36 gave me 12th in that wod. These people be nuts! Chris came in 5th for Isabel and that included weight change time.

mascaratomuscles:

So… After coming home and propping my feet up for a bit yesterday, I decided to go to Crossfit after all, and I was happy I went. Thank you unofficiallycrossfitbanks for telling me I should go. I ended up going RX and beating the time goal of 20 minutes that I’d set for myself. 

The workout:
Skill – from high hang, full clean @40% of 1 RM 3 EMOM for 5 mins (65 for me)
WOD For time
30 Calorie row
30 Wall ball shots 20/14 @10′
30 Deadlift 135/95
20 Calorie row
20 Wall ball shots 20/14 @10′
20 Deadlift 135/95
10 Calorie row
10 Wall ball shots 20/14 @10′
10 Deadlift 135/95

The wallball shots were killer in these, and I could feel my cold in my chest, but I continued to push through it. I finished at 17:44 and was quite happy with that. :) Yay!

Today I’m getting some cleaning done then heading to Savannah for one of my best friend’s birthday shindig. It should be fun!

I hope you all have a fantastic Saturday!!!

That is awesome!! Great job :)

mascaratomuscles:

So… After coming home and propping my feet up for a bit yesterday, I decided to go to Crossfit after all, and I was happy I went. Thank you unofficiallycrossfitbanks for telling me I should go. I ended up going RX and beating the time goal of 20 minutes that I’d set for myself.

The workout:
Skill – from high hang, full clean @40% of 1 RM 3 EMOM for 5 mins (65 for me)
WOD For time
30 Calorie row
30 Wall ball shots 20/14 @10′
30 Deadlift 135/95
20 Calorie row
20 Wall ball shots 20/14 @10′
20 Deadlift 135/95
10 Calorie row
10 Wall ball shots 20/14 @10′
10 Deadlift 135/95

The wallball shots were killer in these, and I could feel my cold in my chest, but I continued to push through it. I finished at 17:44 and was quite happy with that. :) Yay!

Today I’m getting some cleaning done then heading to Savannah for one of my best friend’s birthday shindig. It should be fun!

I hope you all have a fantastic Saturday!!!

That is awesome!! Great job :)