So pain. Damn you heavy deads.

I am so so sore. Hammies. Back. Triceps. Yikes. Thankfully it’s day 3.

OPEN GYM:

Death by S2OH 7 min cap - start at 3 reps

95#
Made it thru the 8th minute +6
Weak.

How I’ll do this in 4 weeks at 115#… Yeah…

WOD:

15 min AMRAP
6 Turkish get-ups (hate you)
8 hang power cleans
10 rebounding box jumps 20”

6 +3, 35# TGU for first two rounds. Dropped to 25# for all after that. 85# cleans.

I was staring at the ceiling quite a bit. Ick. Not my jam today.

Recover, then dynamics with the class: bear crawl, high knees, butt kickers, Spider-Man’s, cocky walk…

STRENGTH:
5-5-5-5-5 power clean
85-105-110-115-120#

And now the binge watching of the Games shall continue…

Crossfit wod workout training log fit fitblr

Heyyoo look who fixed her jerk?! Finally. Totally not perfect, but I’m not jumping back anymore, and I feel like I’m getting under it better. The magic of videoing yourself to correct mistakes… 

Also boycotting tumblr until I can watch the beach event. I’ve been working all day and only had a couple of spoilers so far.

Heyyoo look who fixed her jerk?! Finally. Totally not perfect, but I’m not jumping back anymore, and I feel like I’m getting under it better. The magic of videoing yourself to correct mistakes…

Also boycotting tumblr until I can watch the beach event. I’ve been working all day and only had a couple of spoilers so far.

Crossfit

Deadlifts and running

In lieu of my normal after-work WOD I opted for a solo 7AM session.

WARM: dive bombers x5, good mornings x10, pushup complex x10, squat therapy x10, run 400m

3x4 hspu (kind of) - these weren’t unbroken as I fell off the wall a couple times, but they were done in sets.

WOD:

15-12-9
Deadlift 225/185#
Ring pushups
Run 1 mile
15-12-9
DL
Ring pushups

17:12 RXd
Mile was 7:03…??? I run faster when motivated? Oh well I’ll take it.

Rest 2 min. Then 2 min plank.

The second set of the couplet was gross. 2 minutes slower almost than the first set.

However I feel pretty accomplished that I did more weight than many of the men. Deadlifts are my jam. Form felt good - hoping I didn’t deviate too much. I was able to only break it up into a couple of set to start but then there were lots of fast singles thrown in. All pushups were unbroken. I’m so much stronger on the rings than my hands. Strange I know.

Without traveling this week food has been much better. I try to do much best eating out but all the gluten cross contamination is building up and killing my guts. On a good path.

Plus it’s 4 weeks until the CrossFit Hartford Summer Meltdown. Game time.

Crossfit training log workout wod run running deadlift lift girls who lift fit fitblr fitspo fitspiration fitness

Happy birthday to the most fun-loving, hilarious, keeps-me-on-my-toes (and quite handsome) husband. 😘 @cbanks85

Happy birthday to the most fun-loving, hilarious, keeps-me-on-my-toes (and quite handsome) husband. 😘 @cbanks85

Lovely workout day if I say so myself.

OPEN GYM

Cleans 5x2 from blocks at 80% - 130#

3x4 RXd (kipping) hspu

- so happy with my progress here!! 3x4 will be the goal for the week. Then 3x5 next week.

5 min DU work - no score. People kept chatting.

CLASS

STRENGTH: tempo back squats
3 seconds down, no rest at bottom, 1 second at top

4-4-4-4-4
85-115-115-145-165#

I was sharing a bar with two other girls so this was not my normal progression but it’s fine.

WOD:

5 RFT
10 push press 135/105#
10 front rack walking lunges
10 k2e

8:33 at 75#

Those weights were nuts dude. My press is obviously my limiting factor. Anything higher than 75# I would have had to break it up a lot. As it was, I did the first 2 rounds unbroken. Then, I did 6-4 for presses and 5-5 lunges. Lunges was not by choice. We had 12 people in the class and that’s a clusterfuck for walking barbell lunges. So in fear of impaling someone after two dicey rounds, I dropped at the turnaround instead of doing the awkward spin. K2E were somehow unbroken all throughout.

My back is tight, but otherwise I’m feeling good with today’s session. (Other than my inability to improve on my DU …)

Crossfit wod workout training log instafit fit fitblr squat clean girls who lift Crossfit girls girls of Crossfit

It appears that I jump back in my jerk… Perhaps that’s one of the many issues I can now work on. 

Yesterday I got up early and went to the gym on off hours. 

WOD: 

30 wall balls 14”/9’
30 pullups
100m run
25 WB
25 pullups
200m run
20 WB
20 pullups
400m run


11:42 RXd. The gym wod was that but ring rows instead of pullups. Now that the Summer Meltdown WODs are released and one ends with 50 pullups, I figured I might want to get working on my volume. 

I did the wall balls unbroken for 30 and 20. Pullups were 5-7 at a time. 


Post strength (bad idea)
5 min EMOM 3 jerks at 105#

I was going to do 115# but shoulders were smoked. 

Then we got on the road for NJ and the Warrior Challenge. Chris competed this morning. It was fun, but not super challenging for him. 

I did: 

Run 1 mile for time - 7:50 - need to work on that. Then rest and 

run 1/2 mile
50 squats 
25 pushups
Run 1/2 mile 

Very much a deload day and that’s ok.

It appears that I jump back in my jerk… Perhaps that’s one of the many issues I can now work on.

Yesterday I got up early and went to the gym on off hours.

WOD:

30 wall balls 14”/9’
30 pullups
100m run
25 WB
25 pullups
200m run
20 WB
20 pullups
400m run


11:42 RXd. The gym wod was that but ring rows instead of pullups. Now that the Summer Meltdown WODs are released and one ends with 50 pullups, I figured I might want to get working on my volume.

I did the wall balls unbroken for 30 and 20. Pullups were 5-7 at a time.


Post strength (bad idea)
5 min EMOM 3 jerks at 105#

I was going to do 115# but shoulders were smoked.

Then we got on the road for NJ and the Warrior Challenge. Chris competed this morning. It was fun, but not super challenging for him.

I did:

Run 1 mile for time - 7:50 - need to work on that. Then rest and

run 1/2 mile
50 squats
25 pushups
Run 1/2 mile

Very much a deload day and that’s ok.

Crossfit fit fitblr fitness training log