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Wednesday's strength was a 12:00 EMOM of alternating heavy deadlifts (8 at 125 lbs) and 25 double unders. Then the WOD was 3x400m runs, with the slowest run being the score. Weirdly, there was a pretty big difference between rounds 1 and 2 and my slowest (round 3). Today's strength was a complex of 6 x 2 front squats and 1…
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Strict presses today (4x6, I did 50 lbs), followed by 12:00 AMRAP of 10 KB swings (53/35), 10 box jumps, and 10 V-ups. I got in 6 rounds + 22 reps. Always happy to do Rx!
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Practiced technique on snatches this morning, followed by a WOD of 1000m row, 75 wall balls (14 lbs), and 50 push ups. Took me 14 minutes even to complete - OUCH. I felt every meter of that row in my legs, which were toast before I even started the wall balls!
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After almost 2 months of "summer slimdown" challenge, I'm down 8.5 pounds. Yeah! Clothes are fitting better and nearly everything is looking leaner (pesky tummy is still the biggest problem area). Also, a couple of weeks ago, we did a WOD that was 6 rounds for time of 10 thrusters (I did 45 lbs) and 200m run. When I…
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Haven't posted in a while - today was front squats (4x5), got to a personal best of 95 lbs. Was hoping for 100, but the 95 slowed me down plenty and I decided not to push my luck. WOD was 4 rounds of 12 sumo deadlift high pulls (I did Rx2 at 55 lbs) and 25 lateral bar hops. I really don't like either of those movements, so…
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Today was power cleans (from the floor), 5x3 at moderate weight (I did 70 lbs) - I'm slowly improving my technique. The WOD was 6 rounds for time, 12 hang power cleans (I did Rx2 of 55 lbs) and 15 hand release push-ups. Did it in just over 10:00 - 6 rounds is a lot, but I didn't have to start breaking up the cleans until…
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Wednesday was front squats, then: 3:00 max effort burpee plate jumps (UGH), 2:00 rest, 3:00 max effort wall balls (14 lbs for ladies), 2:00 rest, and 3:00 max effort sit-ups. I asked my coach what other types of effort there is for burpees besides max effort - seriously, there isn't a relaxed way to do them! Today was…
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Top: 1. Back squats 2. Running 3. Push presses/jerks Bottom: 1. Burpees 2. Burpees 3. Burpees I guess I would put pull-ups on my "worst" list, if I could ever learn how to do them. ;-)
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Last Friday was a good workout - we did squat snatches, which I FINALLY managed to do for real, and then we did the following for time: 25 KB swings (I did Rx2, 26.5 lbs) 12 knees to chest 12 shoulder to overhead (Rx2, 55 lbs) 25 KB swings 9 knees to chest 9 shoulder to overhead 25 KB swings 6 knees to chest 6 shoulder to…
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Today was terrible. After a bunch of pulling strength work (dumbell rows, vertical ring rows, etc), the WOD was 100 pull ups for time. Eek. I don't have anything close to a pull up, so we did "jumping pull ups" - but I still think I was mostly jumping and not really pulling up. I also only got to 75. Oh, did I mention…
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This morning was 3 rounds of 3:00 AMRAP (with 1:00 rest in between each) of 10 wall balls, 10 med ball cleans, and 10 med ball sit ups. I did Rx (14 lbs)!
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Another PR today - this time on the clean and jerk (85 lbs). I have a serious mental block when it comes to cleans, so even though this is only 5 lbs more than my previous 1 rep max, I'll take it!
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Yesterday was supposed to be 12:00 AMRAP of 7 power snatches, 200m run, and 12 handstand push-ups. I was already going to have to modify the workout because I don't have a handstand push-up, but when I was doing skill work, I tweaked my neck. So, coach had me doing the same 12:00 AMRAP, but with 7 KB swings (40 lbs), 200m…
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Yesterday was cleans (from the floor) + 2 front squats. The cleans are the limiting factor for me - I got to 75 lbs, which I was really happy with because the most I've ever cleaned is 80 lbs. But I definitely could have done more on the front squats. I know, I'm weird. Then it was 3 rounds of: 1:00 KB swings (35 lbs was…
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PRd my back squats today, up to 140 lbs from 115 lbs!!! :smile:
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Randy is rough! We did it a month or so ago and my forearms were burning for 2 days. I couldn't do Rx weight, but it was still a challenge to get through that kind of volume. I started splitting it up by 15s, but then I had to drop to 10s and then 5s. Yesterday we did a partner WOD - for time, 400m run, then we could split…
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^ CrossFit Capitol Hill, in SE DC. Small and no-frills (even by CF standards), but incredibly supportive and friendly. Everybody lives in the neighborhood and really gets along well.
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Helen is going to be our tracking/benchmark workout for our "Summer Slim Down" challenge, so that's what I did today. 3 rounds of 400m run, 21 KB swings (I did Rx2 of 26.5 lbs), and 12 ring rows (I don't have a pull-up yet). Did it in 12:28, which is a bit slower than I was hoping, but I am coming off a week of being sick…
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Hi all! Got on MFP for a "Summer Slim Down" challenge we're doing at my box, so I figured I'd join this group as well. I'm 35, married (hubby got me into CrossFit, actually - and now I'm more addicted than he is), one cat and one dog, live and work in Washington DC. Started CF in January and have already seen so many…