CrossFit WOD 8/6 Step up to the bar

7 Aug

Today’s WOD was really tough but surprisingly fun.



Exp.- Deadlift 3 sets of 5 at 75-80% of your 1RM
Nov.- Review movements


100 Double Unders
75 Situps
50 Deadlifts (135,95)
25 Front Squats (135,95)

We completed the warm up and went right into strength.

Since I’ve done Deadlifts several times now, I decided to do the Exp. (read: experienced) part of the Strength segment.

For this, we were to do five deadlifts.. take a break.. then do that for a total of 3 rounds. (So 15 deadlifts total) To determine our weight, we took our one rep max (The absolute amount of weight we could do for one rep) and scaled it down to only 75% – 80% of that weight. Last I checked, my deadlift was #135, though it’s actually been a while since I tested my 1RM for these, so I think I could do more now.

Then came time for the WOD. I just did my first double under a week ago, so I instead did single unders. We were instructed to try and do 300 or 3 minutes total, whichever came first. I know I can do 300 in 3 minutes, but for some reason the rope wasn’t agreeing with me. I blame the rope. I think I just got a wonky one.

We also lowered the weight on the deadlifts to #95, which I was able to do great. But I wasn’t able to do that much weight on the Front Squats. (I just did them for the first time a week ago!) I dropped the weight for the deadlifts and front squats to #85.

I chugged through the WOD. I completed the situps 5 at a time and tried my hardest to not take too long of a break in between. 75 is a lot! I did the deadlifts pretty quickly and think I only took one or two breaks on those. Then on Front Squats, I did about 5 and realized the #85 weight was definitely too heavy. I switched over to a bar of a friend of mine who had been doing #75 and slowly knocked them out. I finished in 17:20.

This workout was tough! I felt like my heartrate was super high the whole time. It was around 180 on my watch.

Felt great when I was finished though!

Can’t wait to see what’s in store for Thursday!




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3 Responses to “CrossFit WOD 8/6 Step up to the bar”

  1. Lynda @ Hit The Road Jane September 14, 2013 at 6:44 pm #

    Damn girl! You are getting so strong :)
    Lynda @ Hit The Road Jane recently posted..Crunched for Time? Healthy Meals that are Honestly GoodMy Profile

  2. Jenn November 6, 2013 at 4:23 pm #

    How did I not know you were a runner???

    I really want to get into crossfit. I find these posts so incredibly inspiring. Keep up the awesome work!
    Jenn recently posted..the one where i have an emotional breakdownMy Profile

    • Stacey November 6, 2013 at 7:49 pm #

      Wow! Thank you! That really means a lot to hear. I love running (I’m injured right now or I’d be doing a LOT more races!!)

      You should definitely give CrossFit a shot. I really believe it’s made me a stronger runner. The first 3 months when I first started were really tough coordinating the lifting with the running (dead, tired legs) but it’s well worth it now. If you have any specific questions about CrossFit, message me anytime!

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