alysa521 Member

We are on 12 week strength cycles at my box so we do the crossfit and oly total every 12 weeks which is really nice. Here is mine from a few weeks ago. Backsquat-203# Press- 105# (love the fractional plates :) Deadlift- 273# Total- 581# I need to squat more, next time I'd really like to be over 600!

45:57 rx but no weight vest. I took about a min off my time from last year which I was happy with since it was 35 degrees warmer than it was last year. I broke it into 20 rounds of 5 pull up, 5 push ups, 15 air squats, 5 pushups. This allowed me not to hit failure on pushups. Fun day as we had close to 150 people do the…

This year will be my third Murph and it’s definitely one of my favorites. I also usually do 20 rounds of Cindy, 5 pull-ups, 10 push-ups and 15 air squats. However since push-ups are my weakest of the three movements I often switch to 5 pull-ups, 5 push-ups, 15 air squats, 5 pushups in the later rounds. This allows me to…

Bob's redmill makes gluten free steal cut oats. Yes, they take awhile to cook on the stovetop but so worth it. I buy them in bulk on Amazon :)

14:30RX...happy to be done, my goal was 15 min or less. I had a plan of getting through the thrusters quickly in no more than 2 sets for each round and just to keep moving on the burpees. My suggestion is always get to at least the halfway point of the round before you break, it makes such a mental difference. I did 21…

I eat a lot, but I also work out a lot. I typically do 5 crossfit classes, 2 Olympic lifting classes, and 1-2 runs per week (3-5 miles). I have a desk job but probably walk anywhere from 1-3 miles per day because of being downtown for work and/or walking my dog. I don’t really count calories, my diary is a general template…

Ugh same, our workout on Monday was 21-15-9, 15-9-6, 9-6-3 Thrusters and bar facing burpees. I agree that it may not be thrusters and bar facing burpees just because that's what everyone is expecting, I think there's a good chance we might see movements not ever in the open before like HSPU's or KBs.

Well you can go ahead and add me to the most crowded club on the leaderboard at 180 reps. I finished the cleans at 13:53 and took one look at the rings was like nope. T2B were terrible because I don't have the kip so I can't string them together so I really had to motor through the rest of the workout which thankfully…

134RX. I got 4 reps into the 205# bar which my goal was just to get to this bar so i'm pretty happy with how I did. I will not being doing this again and I think my back will thank me for it :)

I would love some heavy clean and jerks...but I feel like we are in for muscle ups where every rep means about 100 spots on the leaderboard! For those who did 14.2 , this is a cool set of stats to see where you stack up based on gender or masters. http://instagram.com/p/lfnTUShoSa/

When we have high box jump days in workouts RX for men is 36 and women is 32in, not super high rep but usually like sets of 5. What really helped me get over it is only thinking about putting my heels in the middle of the box and this makes me jump more than high enough. Another thing is trying to land almost in the bottom…

I got 77 on my second try, which was 14 reps more than my first attempt. I did my c2b's in sets of 2 and made sure my OHS were unbroken which seemed to work a lot better than my first attempt when I was trying to do larger sets of c2b but burned out quickly. This will be a fun one to try again in a few months to see if I…

I would love this workout! I also was thinking it would be great if they did a twist on 13.1 with cleans or C+J and burpees obviously with heavier weights than the snatches were last year. I'm predicting another longish triplet with wall balls, T2B and box jumps...which wouldn't be my favorite but definitely would be…

I did it last night and got 5 rounds + 3 DU rx'd, or 228 total. I may do it again tomorrow I haven't decided I guess we'll see how I'm my calves and forearms are feeling :) My doubleunders got pretty bad after about round 2 averaging only 5-10 per set so it really slowed me down. I'd really like to finish 6 full rounds.

I’m in for the second year, excited to see if I can improve my placing over last year. As everyone has mentioned yes you have to do the workouts RX for your score to count, but I saw so many people surprise themselves last year including myself. The last workout was thrusters and chest to bar pull-ups, and I had never…

I try and keep mostly Paleo since dairy and I don't really agree with each other. Stronger faster healthier is the only protein I have found that doesn't make my stomach hurt. I use it both with water and in smoothies to add protein on the go when I can eat a full meal or won't be home right after working out. I like that…

I would say I am able to RX about 75% of WODs (darn you muscles ups and HSPUs) but my coaches are awesome about letting me know if I should. Our coaches typically give us what are finishing time should be (ie. no more than 12 min) or the range # of rounds we should be getting in an amrap (ie 4-6 rounds). This allows us to…

My goals aren't really for 2014 as I have a list in my log book running consistently and then when i achieve it I cross it out and add a new one. Here is my list currently -Muscle up -Consistently RX HSPU in WODs -Clean and Jerk 153# (currently 148#) -Backsquat over 200# (curerntly 193) -Deadlift 283# (currently 263#)…

I would describe the way I eat as eating “real food” and eating stuff where I can pronounce all of the ingredients or there is no ingredients list at all. I hardly ever eat dairy or gluten because they make me feel like crap, if you want to call it some of form of paleo that’s fine. My current goal is performance and while…

Strength-Back Squat: 1 x 20 reps (ie. find your 20 rep max) We are starting a new 12 week strength cycle so back to higher rep schemes for our strength portions. I used 143# which was 10# more than last time we did this in September. Metcon-Fran 21-15-9 Reps for time: Thruster (95/65) Pull-ups I finished in 5:49RX. I was…

Today we did the Olympic lifting total as our workout since we are at the end of a 12 week cycle, we will do crossfit total again soon too. I’ve been making it a focus of mine to make it to 1-2 Oly classes a week on top of 5 crossfit classes and it’s definitely paid off with two PR’s today. I missed 118# twice on the…

Make sure you take care of your calluses so they are smoth and don't rip. I use a ped-egg to shave them down.

Running and oly lifting class. I was a marathoner before crossfit so I love running and oly class because it's even great at helping me improve my technique in the c+j and snatch. I try and do 5 crossfit classes, 2 oly classes and 2-3 runs per week schedule permitting :)

Hero WOD today in honor of Veterans Day! Daniel For time: 50 Pull-ups 400 M Run 21 Thrusters (95/65) 800 M Run 21 Thrusters (95/65) 400 M Run 50 Pull-ups I finished in 21:02RX. Today was a good reminder of why we do hero WOD's as the windchill on our run was in the single digits but we all knew we had no reason to complain…

Today was Warmup: 400M run Relay races (leapfrog, army crawling under people, weaving around people holding a plank)- Super fun! PVC snatch warmup Strength: Power Snatch: 2-2-2-2-2 I did 83-93-93-98-103 for my working sets. I definitely pressed out my reps at 103# so need to focus on dropping under more. WOD: 21-15-9 Reps…

I don’t think it’s a complete waste of time but I agree it’s highly unlikely you are going to the master the movement in your average crossfit class just due to lack of time. I will say I didn’t start to really improve until I started going to Oly class at least twice a week on top of the 5 crossfit classes I go to. I’m…

We did a fun WOD today For 20 Minutes: HS Walk Practice WOD: 30 TTB 60 Sit-ups 120 Double-unders … the right after you finish you have 10 minutes to establish a 1RM deadlift I flopped around for 20 min working on freestanding handstands which was fun. For the workout I did the first part in 5:47RX and then my deadlift was…

I love the first exercise Diane does in this video with the barbell for mobilizing shoulders. We often do this in warm ups as part of our mobility before we do anything going overhead. http://m.youtube.com/watch?v=5v-8xEpVjZQ&desktop_uri=%2Fwatch%3Fv%3D5v-8xEpVjZQ Warning it hurts but it's great at prepping the shoulders.…

We did this one right after 2012 regionals but our gym was nice enough to extend the time cap to 30 min figuring most of us weren't regionals competitors haha. I think I was reduced to single pull ups at a time by the last set of 40... have fun!

I think everyone is different for me the low carb paleo was a recipe for disaster for me I would be great during the weekend and on weekends it was a free for all, so to make the paleo diet work I had to up my carbs. Now I don’t really have much weight to lose, I’m just looking to go from 20% body fat into the 17-18% range…