8/25/16 WOD

The WOD was supposed to only be 1 rep max of 2 different barbell complexes but really that wasn’t going to take much time for me nor give me much of a workout. Thankfully the WOD was updated to do the Crossfit Lite WOD and we made the barbell complex an EMOM:

10m EMOM:

1 Power Clean + 2 Front squats + 1 Split Jerk <– 95#

WOD

800m Run <– 1.2m on the airdyne

50 sit ups <– knee raises

1000m Row <– 1.2mi on the airdyne

50 sit ups <– knee raises

800m Run <– 1.2mi airdyne

I finished in about 19:02 and felt like I at least burned a few calories along the way.🙂

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8/22/16 WOD “Tiger Blood”

The weather has been thankfully a lot nicer than it has been but it was still rather hot by the evening.

I started with Back Squat 3 x 6 at 105#.

Then we did “Tiger Blood”:

3 rounds of:

10 Clean & Jerks 135 lbs <– 75#

400 m Runs <– 0.6mi airdyne

This took me about 10:54 and it made me dread the day when I am no longer pregnant and can run again😛 the jerks I know really affected the run since I could feel it when I got on the bike.

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8/18/16 Partner WOD

Last night we did a Partner WOD. I was partnered with a woman who is very new to Crossfit and the gym but she did great🙂

3 RFT

800m run <– She ran 400 I biked 0.6mi

30 Dumbbell Squat cleans <– 12# (should’ve gone heavier)

30 Burpees <– not chest touching to the ground. Just to plank position and back up.

This took us a bit over 30m. I don’t remember the exact time because the rig was in the way and I just wanted to get in front of the fan at that point.😛 We did some core work but I legit have no core / abs anymore so I just flailed a bit and then sat there waiting for them to finish. Good times.

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8/16/16 WOD

Last night’s WOD was a WOD I could’ve crushed if I weren’t pregnant. Oh well – I did the best I could.

Started off with a 3 rep max Sumo Deadlift but stopped at 185# because of time and other people.

WOD:

60 Double Unders <– 10 Step ups

30 Cal Airdyne <– 20 cal

15 Deadlift 165# <– 135#

I finished in 15:45. It was super humid in the gym so I was sweating a lot and I could start to feel my back getting a little tight on the deadlifts but it wasn’t too bad of a WOD in general. If I weren’t worried about my pelvic floor, I would’ve done DUs.😛

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8/15/16 WOD

The WOD started with some 1 rep max lifts (Front squat, OHS, Snatch) but since I max out very quickly these days I did some lifting but mostly focused on 2 of the newer athletes and coached them through the lifts a bit. Then we did the WOD.

For time:

15 Overhead Squats, 135/95 lbs <– Empty Barbell

15 Chest-to-bar Pull-ups <– Ring Rows

15 Squat Snatches <– Power Snatch 65#

15 Chest-to-bar Pull-ups

15 Front Squats <–65#

15 Chest-to-bar Pull-ups

15 Squat Cleans <– Power Cleans 65#

15 Chest-to-bar Pull-ups

Once I hit the Front Squats, it got really tough! Even then ring rows got to me! I finished in 12:45 and then took a nice good break to catch my breath🙂

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8/11/16 WOD

Finally got back to the gym last week. Had to take my car in for some repairs that almost left me stranded at home for 3 days but thankfully they got it done in a day🙂 SO what do you do when you have a car? Go to the gym!

10m EMOM

1 Power Clean <– 95#

3 RFT

400m Run <– .6m Airdyne bike

21 TTB <– Knee Raises

7 Power Cleans <– 85#

I finished in 11:45 or was it 12? I can’t remember bc I forgot to write it down – GAH! Either way it was a good WOD and I really pushed on the cleans a bit more than I have been.

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8/8/16 “The Chief”

Last night it was kind of a mental battle to get to the gym but I made it and had a good time just socializing with friends and getting out of the house. I didn’t really do much strength work since my belly is in the way of lifting efficiently but I did do the WOD.

The Chief

Max rounds in 3 minutes of:

3 Power Cleans, 135/95 lbs <– 75# Hang Cleans

6 Push-ups <– on knees

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. For each cycle restart the AMRAP.

I didn’t keep an accurate track of what I did but I know I started with 3 + 2 and then it was a pretty rapid decline after that and almost consistently 2 rounds per 3 min AMRAP. This WOD actually took me a while to catch my breath. It was a little weird but I guess it was harder than I really thought.

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