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Valentine’s Day Massacre Competition at CrossFit 904

27 May

We have a fun couples competition at our box around every Valentine’s Day. Mainly it’s a boy/girl competition where you partner up with someone of the opposite sex. You don’t necessarily need to be in a relationship with them. In fact, I think most people that do it are just friends. It’s also Sadie Hawkins, so the girl traditionally asks the guy. Ugh


The calm before the storm.

I partnered up with Brett for the competition because his wife who does CrossFit with us couldn’t do the competition. He was such a fun partner. A few weeks prior to the competition, Brett came by the box on a Saturday morning while the advanced class was working out and started cooking bacon. No real reason other than he had a ton of extra bacon to cook. Ever since then, he’s been known as the bacon guy!

They do a costume contest before the competition begins to build some excitement in the morning. It’s fun to see everyone and the variety of costumes.


Of course Brett and I had to get bacon costumes! We found these beauties on Amazon.  [affiliate link] These were actually pretty awesome and perfect to wear for this. Plus no one works out in their costumes, so we didn’t have to worry about that.


Of course Brett rocked it!

I REALLY wasn’t prepared for this competition. I never practiced the workouts or even really think of how we should execute them. Ultimately, I believe we ended up doing it in the wrong order.

For the first WOD, we had Brett go first and then I went. If I remember correctly, I got through the wallballs but that was it. This meant I really only did part of a workout when Brett did the whole thing.

  • WOD #1
    Both team members must complete the following for time:
    50 Double Unders
    40 Wallballs (20,16) thrown to (10′,9′)
    30 Clean and Jerks (135,95)
    *Teammate 1 must complete the entire workout before teammate 2 can start. There will be an 11 min timecap for your team.
    Competition- Exactly as listed
    Performance- (115,75) for the clean and jerks, all else the same
    Fitness- May do 100 Single Unders, (16,12) wallballs, (95,65)
    *Remember this competition is designed to see who has the best engine!

Then for the second WOD, I had to find my 1 rep max of a snatch to overhead squat. Then Brett had to do as many overhead squats as possible in two minutes with this weight. Brett has been suffering from a shoulder injury, so I spared him and only did a 55# snatch to OHS. As a result, this meant I walked up, did a 55# snatch to OHS and was done. (essentially not a workout) Then Brett had to do a ton of squats with that weight. So by this point, Brett had done two workouts and I hadn’t done a full one. Ooops.

Then we had to do max burpee box jumps in 4 minutes. This was so much fun. We were really trying to cram in as many as possible for this to raise our score up. We had watched the teams before us compete, and picked up on a new technique from one of the teams. Unfortunately I’m really bad at counting or remembering quick patterns when working out. Plus we didn’t practice it beforehand. (there really wasn’t time) As a result, I screwed up a few rounds. I really loved doing this though. We set it up so we each did two burpee box jumps and then switched. This kept us moving really fast and not burning out. This was so much fun.

  • WOD #2- Three scored parts
    A. In 4 Mins- Ladies will find a max complex of Snatch + OHS (One snatch from the ground either power or squat, stand fully up then complete one OHS)
    B. In 2 Mins- Guys will perform max reps of OHS with the Ladies max complex found in A. Score will be total LBS lifted, not reps.
    C. In 4 Mins- Both team members will complete max Burpee Box Jump Overs (24,20) only one box and team members can alternate as many times as they like.
    *Fitness will be allowed to do step ups, Performance and Competition must jump each rep.

The last WOD was a blast. Since we were scales, we did situps instead of TTB which meant it was a fast workout. I was basically trying to keep moving as fast as I possibly could.

  • WOD #3
    8 Min AMRAP
    8 Thrusters (135,85)/(95,65)/(75,55)
    8 TTBPartners must alternate complete rounds. Teams will receive two bars.
    *Weights are listed by division for guys and girls.
    *Competition and Performance must do TTB. Fitness will sub out 12 situps.


Then there was a bonus WOD we had to complete at anytime throughout the day. If I remember correctly, we had two minutes to row for as many calories as possible. Brett and I decided to do this in our bacon costumes for fun.


Such a fun day. I just wish I’d gone first in the first WOD so the effort between Brett and I was more equal. I can’t wait to do another competition like this one!

Superhero Competition at CrossFit 904

24 May

This was my very first CrossFit competition. It was hosted at our box, CrossFit 904, which was great for my first plunge into CrossFit competitions.


This was a team competition, and each team was encouraged to dress as a superhero. My team, Aimee, Ed, Danny & I picked the Teenage Mutant Ninja Turtles.

The competition consisted of three WODS (or workouts) that we would do spread out between approximately 9 am – 3 pm (I don’t recall the actual times. That’s approximate.) knowing this, I also knew I needed to prepare ahead of time and bring food to eat throughout the day. I stopped into Publix that morning and brought an avocado, 1/4 pound boars head turkey breast, apples, grape tomatoes and some cheese. (Mmm cheese)


Overall it was a great fun day. I PR’d on the second wod with the squat clean. I was super sore before the last wod and was dreading it, but finished strong. I’m looking forward to the next competition I can participate in, and eager to work on some of my weaker movements (pull-ups!) so I have more opportunities to participate in even more!

WOD #1
“Fantastic Four”
Teams of 4
400M Run
80 Wallballs (16, 12)
60 KBS (53, 35)
40 Burpees
20 Pullups
40 Burpees
60 KBS
80 Wallballs (16, 12)
400M Run
*Teams may split the work any way they want.

WOD # 2
“Poison Ivy”
5 Mins at each movement to find a 1RM
Jerk- From the rack
Thruster- From the rack
Squat Snatch- From the ground
Squat Clean- From the ground
*Each team member will only complete ONE movement. The other members can help their team member put on weights and rack the bar if it falls. The clean and snatch must be a squat but the bar can be caught high and ridden below parallel.

WOD #3
“Flash Gordon”
Deadlifts- RX (185,125) and Scaled (135,95)
Box Jumps- Both (24,20) but step ups will be allowed for Scaled or Injuries
Double Unders- Both have the option of 3:1 single unders
Front Squats- RX (115,75) and Scaled (75,55)

CrossFit Open 14.1

13 Mar

I’ve been doing CrossFit for ten months now. Wow. I had no clue it had actually added up to ten whole months. It just sounds so much longer than it feels. There are still days I go into the box (we call our gym “the box) to find I’m doing an entirely new movement I’ve never learned before.

(I have a lot of friends and readers that are not knowledgeable of CrossFit details, so I’ll be explaining a lot of terminology as well as my overall thoughts on the workout. If I post something that isn’t clear, feel free to comment below or email me and ask! I’m trying to make sure I explain everything, but I might skip something. If you already know what all this stuff means, good.)

There are also a few movements I refuse to do… specifically jump rope and box jumps. Now, I have a reason. In the Fall, I had to take an antibiotic which has the unfortunate side affect of causing Achilles Tendonitis. I had been really careful with WODS (workout of the day) when I was taking the medication. A few weeks after I’d completed the full round of antibiotics, we had a day that incorporated jump ropes. By the end of that day, my Achilles had flared up. I 100% attribute this to the antibiotic and NOT the jump rope or CrossFit. Regardless, that had been the last day I’d picked up the jump rope… until 14.1.

For the CrossFit Open, everyone world wide can participate for just $20. For $20, you’re guaranteed the opportunity to submit your score for five workouts. Every Thursday at 8 pm EST, the Crossfit Games announces the next workout. Each competitor then has until Monday at 8 pm to submit their final score essentially giving them five days.

In case you were wondering, The CrossFit games have formally been competing since 2011, which started with the first round of Open games respectively called 11.1, 11.2, 11.3, 11.4, and 11.5. This year, being 2014, the workouts are called 14.1, 14.2 and so on.

I’ve never really been big into watching sports, but for whatever reason, I actually enjoy watching CrossFit. I know, I’m a little sick. I have enjoyed playing soccer, running, and volleyball, but never really that jazzed about watching others participate. I’m not sure what I find exciting about watching people lift weights, but it does it for me. The CrossFit Games website and YouTube channel have quickly jumped up to being one of my most visited websites. I’m starting to learn the names of the top competitors both men and female. Following them on Instagram, Twitter and even Facebook.

The day before 14.1 was announced, our coach posted to the blog asking everyone what they thought the workout would be. I chimed in posting my thoughts along with everyone else and quickly forgot about it.

When 14.1 was announced, I was actually out to dinner with a friend. I had no idea the announcement show was such a big deal. It’s not broadcast live on television. The only way to watch it is to tune into for the live broadcast. Each week they match up two different top competitors to go head-to-head one-on-one live just seconds after the workout is announced. Prior to the announcement, only a few people actually know what the workout will be. (The competitors do not know)

Shortly after 8 pm, my phone started blowing up. Several CrossFitting friends were texting me their thoughts including my friend Elena who was wondering how the heck I had predicted the workout! What? I burst out laughing! The day before I had posted that the workout would be a repeat of 11.1, and I was right! In all my internet stalking, I had heard repeatedly that the workout would be/should be/could be a repeat of what was essentially the first workout to see how competitors now would match up with the competitors back then. On a whim, I posted it.

So what in the world did that mean?


The workout for 14.1 (and 11.1) would be:

15 Double Unders
15 Snatch 55#

Double Unders are when you do the jump rope but the rope goes around twice before your feet hit the grouud.

uh. Remember when I said I hadn’t done jump rope since September. Yeah. that.

As for the snatch, which was the weighted part of the workout, I actually wasn’t worried about at all. The reason for that was because I would be lucky if I even got one Double Under. I had only ever gotten ONE double under in my life. Basically, I was going to spend ten minutes attempting to get one, single double under so I could get my name on the leaderboard.

“All I want for CrossFit Christmas is one Double Under… “


So with that said, I had about 24 hours to go. Several of my CrossFit friends headed to the box after work that Friday to practice their double unders. I was terrified I was going to burn out in frustration (and calves) so I waited until Saturday morning.

Our coach had a special workout setup for everyone that was participating in the Open so we could all do the workout together (though this wasn’t required). It definitely added a bit of excitement to everything.


We had several people there that morning, so our coach broke everyone into several heats. This allowed several of us to help judge each round. Each competitor is paired up with another person so they have a judge. The judge not only counts to keep track of the number of reps, but ensures they’re doing each exercise with proper form. If you don’t do something right, say don’t go below parallel on a squat, you’ll get a bit “No Rep!” and it won’t count towards your score for that round.

I got to score my friend, Elena, and she did great. She and I are quite competitive in a very healthy, friendly way. She’s definitely the push I need some days to try just a little bit more.


I was actually the last of the four groups to go. Sometimes I wonder if our coach does stuff like this on purpose, or if it’s entirely random. I’m pretty competitive and watching everyone else go before me made me eager to try the workout.


It was incredible seeing so many people work so hard! Yeah, for a snatch, you ARE technically supposed to have two hands on the bar. Unfortunately, Steve cut his left hand earlier in the week, so he had no other option! I’m sure I would have wimped out of the workout, but Steve kicked ass! This definitely shows there are no valid excuses for skipping out on a workout.


Finally it was my turn. You may notice I’m wearing my Garmin (aka running watch). That’s because I figured if I was only going to get one Double Under, I would have enough energy to run after the workout.

Before long, the timer started and the final heat was under way. I did a single under. Then another three singles. Then tried a double under. WOAH. Stopped the rope. (more like slapped the rope painfully against my shins…)

What was that? I did a double under? Just. like. that. [snap] What is going on? Let me try that again.

jump. jump. jump. JUMP.

stop. [wack.] (that’s the rope whipping my legs AGAIN. ouch.)


jump. jump.jump. JUMP JUMP.

stop. [wack]

what! two back to back?

jump. jump. jump. JUMP JUMP jump. jump. JUMP JUMP.

stop. [wack]

Well, this just continued until I actually got all 15 double unders for the first round. Then it came time to pick up the bar for snatch.


yeah. that’s me bewildered because I really did not think I would be seeing the bar today!

I moved pretty quickly through the 15 snatch. The weight on the bar wasn’t that bad. (After several double unders, that starts to become a different story!)

Next thing I knew I was back on the double unders.

How did this happen?

Back again…

jump. jump.jump. JUMP JUMP.

stop. [wack]

jump. jump.jump. JUMP JUMP.

stop. [wack]

and so on until I noticed I actually got pretty close to Elena’s score…

so then I started asking my judge

“What did Elena get again? What did she get?”

Yeah. I’m that annoying person that didn’t even think I would get a single double under, but in the end made sure I got just. one. more. than she did.

Does that really matter I got more than she did in the long run? Heck no. I had the advantage of going second, for sure. If she had redone the workout on Monday (which I told her time and time again to do), she would have killed my score. I know that. She knows that. We ALL know that. lol

For the scoring on this workout, we were just to count the total number of reps we got. The first round, I completed all 30 double unders and 15 snatch. The second round, I completed 16 DUs. As a result my total score reported was 61.

Why didn’t I redo the workout on Monday to try and better my score? Since I never do jump rope, I was SO SORE. For days. My calves were complete knots. I was honestly limping until the following Wednesday.

What really matters here is that I not only conquered my fear of the jump rope, I gave it my best shot and did pretty darn well. In fact, I’ll be buying my own jump rope now so I can improve. I would like to be able to start doing DUs in actual wods now.

I also got my own personal page on the CrossFit Games website which will be there forever (or until they change their policy)

I also got on the leader board, which was incredibly exciting.

…and I wasn’t last. (Though last beats at least means you tried and there’s absolutely nothing wrong with that!)


Ah 14.1. We won’t forget you. At least not until these welts go away.

Onto 14.2. I wonder what challenges that will bring!

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!




CrossFit 904 #julychallenge #nostarch

3 Jul

A few weeks ago I sauntered into the gym and saw this written on the dry erase board…

photo 1

Hmm. This is honestly how I typically eat at home. We really haven’t been eating much pasta or bread in quite a while. I think we could successfully accomplish this. The REAL challenge will be…dining out.

I honestly need to rein in my habits when dining out anyways, so this could be perfect timing. This also means no chips, no delicious Taco Lu queso, no tortillas, no melt-in-your-mouth grits from Palm Valley Fish Camp, no bread baskets, no pasta, no flakey Maple Street biscuits… I may not eat starches at home, but I definitely take advantage of them when dining out.

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…but I don’t want to be the one responsible for making Ryan sad.

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So of course I signed up. If you’re curious what I end up eating at home and on-the-go, keep following this page.


Monday, July 1

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Nom Nom Paleo Collard Greens with grilled Cajun Seasoned Snapper.

I actually prepped the collards last week when I was cooking another dinner, and they sat in the fridge for about half a week until I was ready to use them for this dinner.


Tuesday, July 2

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Sweet potato oven fries with two mini grass fed beef burgers from Black Hog Farm (In case you’re wondering, we are permitted sweet potatoes within reason for this challenge).


Wednesday, July 3

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Wednesday was a little tough. Adam’s mom was in town so we headed to my favorite restaurant, Palm Valley Fish Camp, which meant I had to order something WITHOUT grits. Instead, I ordered blackened shrimp with a side of collards and a side of their mixed veggies which was squash, zucchini and onions.


Thursday, July 4

Freebie Day


Friday, July 5


Sockeye Salmon with grilled zucchini


Saturday, July 6

So I managed to win tickets to my first NASCAR event, the Coke Zero 400 this past Saturday. Not knowing I could bring real food into the event, I was stuck with their concessions. aka a burger that tasted so terrible I had to eat the bun (I really doubt there was any real meat in that thing) and french fries. Boo. I failed.


Sunday, July 7

I was crazy hungover so I went mexican. Hangovers crave starch. It was a hopeless battle.


Monday, July 8


After a solid night’s sleep, I got my act together and dug myself out of the downward spiral that was a 4 day weekend bender, and managed to make one of the most delicious meals. Just plain ol’ tacos with collard green wraps. Seriously delicious. For the taco seasoning,  I used this mix of spices I had on hand. I just browned the ground beef in a pan. Once cooked, I added the seasoning mix to taste. For the collards, I pulled the leafs off the bunch. Rinsed them and snapped off the bottom white part. (This probably has a name. who knows). Then patted them dry with a paper towel. Then proceeded to stuff my face without guilt.


Tuesday, July 9

Thankfully I had leftovers from Monday, so I had a delicious repeat meal with the leftover collard greens from last week. Surprisingly the collard greens were still good.


Wednesday, July 10


SHRIIIIIIMP! I love shrimp. I also had a mix of roasted broccoli, green peppers and carrots, but already shoved that all in my face before I remembered to snap a photo! You can still see some on the broccoli.

Shrimp is one of the easiest meals I can make. We buy the Seabest Seafood easy peel shrimp. I just pour it frozen in a colander and run a little bit of cold water over it.  When it’s thawed, I peel it. Fun times. I usually do this when I’m cooking dinner earlier in the week or part of Sunday prep. Then I just boil a pot of water, pour the shrimp in and like 1-2 minutes later, the shrimp is done. You know when the shrimp starts curling on itself. Drain the water then just sprinkle the shrimp with Creole seasoning and enjoy!




Could you ever take on a challenge like this? How different would it be from how you’re currently eating? Do you have any favorite #nostarch meals?

WOD 6/1 It’s a boy!

12 Jun

photo 1

Today’s WOD was a special workout designed by one of our trainers to celebrate the our coach, Josh, and his wife, Wendy, who are expecting a baby soon.


photo 2 (2)

Before we got into the WOD, we got a good warm-up in.

photo 1 (2)

So for fun, we did 9 exercises which represented 9 months of gestation. We grouped those 9 exercises into 3 groups to represent 3 trimesters. To top it off, we did 40 reps of each exercise to represent the number of weeks one is pregnant. How fun, right?

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Even the exercises were ‘pregnancy’ themed. Each ‘trimester’ started out with a  run… where we also had to carry a medicine ball. We didn’t just carry it though, we carried it low in front… juuust like someone pregnant might hold their belly. That was interesting! Instead of situps, we did birthing situps. Lol!

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What made it even more fun was Wendy joined us for all the workouts (but she didn’t need to carry a medicine ball – she has her own!)

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I worked out in a team with Danielle & Bill who I was surprised to learn were married! I find it hilarious how many people I meet at CrossFit individually only to learn later are married – like Josh and Wendy!


24 Hour AMRAP – Nap, Eat, Poop, Cuddle

WODing since 2013

I burpee’d and pood for time

Several people from the group chipped in and surprised Josh & Wendy with the cutest baby onesies with CrossFit themes. They were hilarious, so I had to share these too.

WOD 5-31 – EMOM Snatch & Double Unders

11 Jun

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Yay! Another day of CrossFit! I was looking forward to today’s class when I looked up the workout the night before on the website. We started with a good warm-up of a short run, jump rope and then some stretching with the PVC pipe.

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We reviewed the movements and finally it was time for the workout! Today was my first EMOM which stands for Every Minute On the Minute. On the odd minutes, we did 3 snatch exercises. On the even minute, we did 20 double unders. I actually did 40 regular jump ropes since I haven’t mastered the double unders yet… or even a single one.

The goal was to complete your 3 snatches or jump ropes in :30-seconds so you had the rest of the time (:30-seconds) to rest.

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It was surprisingly not that hard of a workout, and I felt I completed everything fairly easy. I think if I were to do this workout again, I’d definitely go up in weight on the snatches.

WOD 5-29 Holdin’ On

10 Jun

I was looking forward to today’s WOD because it included a skill I’d already spent time on… The 5 Rep Max for Deadlifts. I was looking forward to returning to a skill to see if I’d improved any over the past few weeks.

Plus earlier in the day I saw a great, motivational post on Facebook by my friend, Stephanie, saying how proud she was of herself for her recent fitness successes. In the post she mentioned some of her progress including her 1 rep max for Deadlifts. This girl is in beat mode, let me tell you! Well seeing as her weight was so much higher than mine, it sparked the competitive demon in me to really try hard at tonight’s WOD (even though I know I’m not ready to come close to her accomplishments… but that’s okay in my book).

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We got things started with a warm-up. Inch Worms are sorta awkward to me. In case you’re not familiar, here’s what an inch worm is.

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For the Skill/Strength part of the workout, we jumped right into finding out our 5 RM Deadlift. For this I started with the 45# bar with a 10# weight and slowly added weight. I am thrilled to say I increased my 5 RM Deadlift from 135# to 150#! I also think I could have done a bit more (maybe 5-10# more), but I actually ran out of time! Can’t wait to do these again soon. It’s always exciting when you see progress!

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I really liked our WOD. The Farmer’s carry was a fast walk with a 10# weight in each hand. We had to hold them at our sides one plate per hand. Sounds easy, but it got really hard by the third round. My hands started cramping, and I realized this was specifically to help strengthen our grip. The strict Press wasn’t a big deal. The 20 burpees were challenging (but for some reason, I sorta like these now. They aren’t as tough as they used to be).

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I really felt I worked my butt off at this workout. It was really humid too. I was shocked when I was not only the first girl to finish, but the first person to finish. Either that means I really worked hard, or I didn’t do a high enough weight. I really felt as though I did the whole way through. I know this is sorta silly since we’re really just competing against our individual selves, but it is nice to finish first once in a while.

WOD 5/23 – Wallballs and Kettlebell Swings

2 Jun

After having a couple of frustrating workouts with exercises I have to MOD, I was thrilled to see a WOD right up my alley.

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photo 23 rounds of 800 M run, 25 Wallballs, and 25 Kettlebell Swings. I may not be able to Rx this workout (do the workout at the prescribed weight) just yet, but I knew I could do the whole workout and do well.

The runs would definitely be a tough one. It’s funny. The runs are actually meant more for recovery than for you to go ‘all out’.

This was my first workout with a lot of wallballs, so I knew they would challenge me. I just focused on doing a full beyond parallel squat on the way down (this is where your butt goes past your knees for a nice deep squat), tossing the ball up towards the wall above the black line and ultimately catching it on my way down into another squat.

I was tired, but I did get a few good rounds in. I even had a round of 5 good ones all in a row.

Since the Rx was 16# for women, I started with that weight, but after about 10, I dropped down to the 12# ball.


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Next up was the kettlebells. I practiced with the Rx weight of 35# and was pleased to see I could do it at a lower rep count during warmup, but when it was time for the workout, I dropped down to the 26#.

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This was the first REALLY hot day at CrossFit. There’s no air conditioning, so these fans are lifesavers. I can only imagine how much these suckers cost!

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I was pleased with my time considering I did the full workout. (You had the option to lower the distance of the runs or the number of reps for the wall balls or kettlebell swings, which is perfectly fine. I was feeling good, so I decided to try for the whole whamma mamma!)


Afterwards, I was wiped, and passed on doing the optional Beach Body WOD. I’d say I had a good calorie burn without it!

I did spend a lot of time stretching after class. I also made friends with the foam roller and the lacrosse balls. One of the best things I’ve learned at CrossFit is the magic of the lacrosse balls. These are 100x better to roll out sore muscles with than a tennis ball. I like them so much, I even bought some for home. They’re only $1 at Academy Sports too!

WOD 5/21 – Regional Team WOD 6 & a Beach Body WOD

31 May

After barely (mentally) making it through the “I Hated Everything Wod”, I was dreading this workout from the very second I pulled it up on the website.

Hand Stand Pushups again? (we do not get along)

Double Unders? (these are jump ropes where the rope goes two circles for one jump)

TTB? Toes To Bar? (Ugh, another movement I can’t really do & the MOD for this is kinda lame.)

I would have skipped it, but it was one of the few days in this busy week I could make CrossFit, so I had to go.

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As usual, we got things started with a warm up. After a short run, we each found a jump rope and made sure it was the right length. We started with just singles which I was pleased that I felt alright doing these. I have no clue if/when I will ever be able to do my first double under. We were told the trick to these is to actually jump HIGHER off the ground. I had worn my hair in a pony tail and the rope kept catching on it.

After a few lunges, presses and swinging knee raises, we were good to go. Practicing the knee raises, I could see my grip had slightly improved since the past workout, so I was able to complete one or two knee raises at a time.

I really really miss ab straps from Timed Exercise.  It’s amazing those went from my most dreaded exercise to one of my favorites after a year and a half of working out there. I know with time my grip will improve, it’s really frustrating to not be able to do an exercise because of something that seems so silly though.

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For the day’s WOD, it was one of the regional event exercises but split into teams of two. (Basically so we all didn’t die). I can’t believe people at the regional WOD complete ALL of these exercises. (Meaning, they do it all, not as a partner WOD).

I was paired up with a really intense guy who kept me focused. He was an incredibly hard worker. Since we were doing singles and not doubles, we each had to do 100 singles instead of splitting the first Double Unders.

Next we did HSPU – the dreaded hand stand push ups. I was thrilled they didn’t make us doing the horrible MOD from last time. We just did more shoulder to overheads. During the warm up I tried to do a hand stand push up, and almost got one in. I can tell I’m close which is exciting.

For the first shoulder to overhead move, I did 55#, and for the second I did 65#. For the walking lunges, I lowered the weight back down to 55# because my knees have been bothering me a bit.

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My partner and I wrapped things up together in 21 minutes at 8 seconds.

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They also started a new optional WOD we can do after our regular WOD. I still had some energy after our WOD so I joined in. I wasn’t super fast, but I got it done.

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Considering I usually only burn around 500 calories per workout, you can see this one was definitely tough and the added Beach Body WOD helped add an extra calorie burn too!

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