This video makes me smile.

04.28.11 - WOD #6

7 Minute AMRAP

3 Thrusters

3 Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups...

Continue to increase by 3s until time's up.

100/65# (chest to bar), 75/55# (red band), 65/45# (jumping)

Reps: 51 (12 Thrusters + 3 pull-ups)

Comments: This got ugly real quick. The pull-ups I mean. Used a green band and still could barely manage to get my chin over the bar after the first set of three. Tried to DO them in sets of 3 moving forward but even that was short lived. Ended up basically doing one at a time by the end. But I loved the thrusters.

04.15.11 - WOD #4

10 Minute AMRAP

60 Bar-facing Burpees*
30 Overhead Squats
10 Muscle-ups

Int: 95/65#

*Face barbell, burpee, 2-footed jump over bar, turn, burpee, repeat

Reps: 60 burpees, 4 OHS
Comments: My goal was to get thru the burpees and make 1 OHS. I got 4 in the last, say, 15 seconds. It would have been good if I'd have done the burpees with a little less rest in between, leaving more time for the squats. Definitely started pausing after about 20, at the 10s and then just randomly throughout the last 20. Jumping over the bar got scary the more tired my legs got. Totally had to bail and fell on my ass during the 5th OHS. Couldn't come up out of the bottom! I'd be tempted to do this one again maybe Sunday if I lived closer to the Box. Oddly, I liked this workout?

P.S. I finally got my "3" in this week. I may have turned a corner finally.

04.14.11 - CFE/Make-Up

Make-Up Monday

5 Rounds for Time:
250m Row
3 Cleans
3 Power Snatch
3 Overhead Squats
60 Second Rest

Rx: 135/85#
Int: 95/65#
Beg: 65/45#

Time: 15:41
Comments: No way in hell I was doing the CFE 2.5 mile run/KB Swing/Double Under Combo for 50+ minutes (CFE WOD). Kinda wanted to make up Freddy's Revenge... but opted for Monday's since tomorrow I'm in store for the 60 burpee/overhead squat hell.

Ok, so about Monday's WOD. This was a good one for me. Used 55# instead and got in a little overhead squat practice for tomorrow. I kept my rows under a 1:55 average (DYING! at the end). 55 was probably too light for the lifts but with my overall soreness and the rowing torture, I think it was pretty good/fear my form on all the lifts probably sucked. Meanwhile, legit #4 WODs were going on in the pit. Gladly stuck around to watch the two final heats. AWESOME! Emily O. got 3 muscle ups at the end and it was super exciting.

UPDATE: I thought the heats were done but apparently not. Todd N. completed an entire round and got more burpees! I guess the place went nuts and I hate it I wasn't there to witness.

04.08.11 - WOD #3

5 Minute AMRAP:
Squat Clean & Jerk

165/110# Games
155/95# ACF Rx
115/85# ACF Intermediate
85/55# ACF Beginner

Checkout: 12 minute circuit of KB Swings, Jumping Pull-ups, Sit-ups, and Hand-release Push-ups. 1 min on each for 3 rounds.

Reps: 14
Comments: The load was different on the website for girls intermediate but we did 85# at ours, which is what I did. Love the WODs with the weights. I feel it everywhere already. Coming out of the squat was the most challenging for me, but I was able to pretty much get under the bar and catch it down low. Pausing in the rack position and pushing it up was the way easier half for me. I don't really know if I could have done more. I felt like I was moving the whole time but taking seconds to regroup mentally in between each so I didn't fail/bail. Was hoping for 10 and when Laura said 14 I about died. Sweet! But I fear walking tomorrow is going to be tough.

03.31.11 - WOD #2

15 Minute AMRAP*

9 Deadlifts (115/85#)
12 Push-ups (hand release/knees + hand release)
15 Box Jumps (20/18")

*Intermediate

Rounds: 7 + 1 Deadlift (253 reps)
Comments: That one nearly killed me and I used a 12" box! Foot is still slightly sore and the last thing I want to do is mess it up more, but honestly can't imagine using an 18" box. Icing now. Had one of those super brutal wrap-around-the-torso cramps at about round 4. This one pretty much wiped me out from a cardio standpoint. Still felt out of it driving home even! Glad it's over. Next up, WOD #3.

03.18.11 - Let the Games Begin!

WOD #1
10 min. AMRAP

Rx: 30 Double Unders, 15 Power Snatch (75/55#)
Intermediate: 15 Double Unders, 15 Power Snatch (55/45#)
Beginner: 30 Single Unders, 15 Power Snatch (45/35#)

Rounds: 5+30 Singles+10 Snatches=265 points
Comments: Well I pulled the trigger! Yep I signed up for The Games. Not for Rx competition, but for fun. I'm doing the Intermediate level at the gym. So tonight was the first of 6 WODs. When I first looked at the clock and saw I had 7 minutes still to go I thought, Holy Hell. I was hoping for 5 rounds so I did better than that and I am pleased. I can only imagine what my body is going to feel like tomorrow. Whoa. But I LOVED IT! Terrified to see what they throw at us next week...

06.20.10 - Warrior Dash.

5k Run with:

Climbing over junk yard cars,
Hopping over huge wooden spools,
Walking a plank over ravine,
Crawling thru tunnels,
Hopping over wooden walls,
Running thru a swamp,
Up a muddy hill,
Over a 15 ft. hay bale hill,
Over a 12 ft cargo net wall,
Trail mounds in a field of hills,
Jumping lines of fire,
and into the muddy pool under strings of barbed wire.

Time: 40:45
Comments: I don't know what to say. Supposedly this thing had 17,000 people over the two days, and 500 participants in each heat. It was crazy. I went very slowly, fearing injury on the route, but I made it.

03.15.10 - Madness

2 Rounds for Time:

500m Row
15 Toes to Bar
500m Row
15 Overhead Squat (95/65#)
500m Row
15 Man Makers

Time: 33:17
Comments: Man Makers*. Dang. I used 20# DBs on this one last time and scaled it to 15 this go around. Also took the overhead down to 45#. In all honesty, I probably should have done 55# – but I was seriously afraid when I saw Vance doing this before us. What a bad ass she is – using 65# for squats and 25# dumb bells! Holy crap. And I also gave considerable thought to the toes to bar and a way to scale it. Rather than doing the best we could (yikes) wouldn't a better "full range of motion" be to lay on the ground hands over head and bring toes to touch your hands? Just wondering. Also, double warm-ups seem to be the norm now, so I will quit mentioning the extra drills we're running before we get started. With practice, I may be able to pull these off successfully by about 2012.

In other news: Signed up for the Warrior Dash today!

*Very quite possibly my least favorite of all we do at the box. SO BAD, I almost kinda like them.

02.14.10 - Crossfit Midwest Sectionals

UPDATE: "Real" videos were posted by the event.

Air Force (Emily)
WOD #2 - Clean and Jerk (Jill, Emily, Mike, Josh, Mark)
Pre-WOD #3
WOD #3 Row, Box, Clean and Jerk, Wall Ball, HSPU (Josh)
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Took a ton of really bad pics and videos. The videos give a much better representation of what was going on... Here's the best of 'em.



Mike, Dylan and Adam doing Workout #1 - Air Force WOD. They are the three shirtless in the video, in order from front to back. Each competitor had their own judge (in the blue shirts) that made sure to only count the legitimate reps. The judges were hard core. I mentioned several times I didn't think I had the guts to tell someone working their ass off what they just did didn't count.







Jennifer, Josh, and Emily during Air Force. Jennifer and Josh are front and center. Emily is the little one in the back by the pole in the dark purple tank top.





Jill and Josh box jumping during the final WOD. Josh is in the middle between the red shirt and the other shirtless guy.

The whole weekend was a lot of watching some incredible athletes give everything they had to the point of floor hugging and rolling when it was all over. It was awesome! I can confidently say I was grateful to be a spectator. Everyone did fantastic and all the girls advanced to compete in the Regionals in Denver. YAY for them!