Wednesday, February 8, 2012

crossfit du jour

Warm Up:
2 sampson stretches, 10 second hold
10 dislocates
10 overhead squats
10 medicine ball side to sides
10 weighted good mornings
10 pull ups
10 dips

Power Clean (practice, find WOD weight)

7 rounds for time (cut off 30 min)
15 kettlebell swings (12kg)
15 power cleans (55lbs)
15 box jumps (16 inches)
Cut off at five rounds

This was a toughy. I think the weight was a little high for me but there were a bunch of newbies today so all of the lighter bars were taken and I REALLY wanted to get my 35 off the floor for the power cleans. My form was decent the whole way through so even though I didn't finish, I challenged myself with weight and 'kept it together'. Listed are the weights/height I used, not RX. When I start actually RXing some of the workouts, I'll start including the RX and what I did, haha.
And no, I didn't look nearly as majestic as the women in the picture while doing my box jumps.

Rock - I Am Rock


  1. One day I will do crossfit. Right now I know I would be uncomfortable but your daily posts give me something to strive to do. Keep up the good work :)

  2. You are a machine, woman. I don't think I could have you stamina. What actually is crossfit?x

  3. Great job, I have a fear of box jumps, a few years ago I was doing one and my foot slipped and I slashed my shin, I had to have 10 stitches.

  4. I am starting week three of CrossFit....amazing results already (may be a small placebo effect) and what a great atmosphere and environment!! Awesome job on the W.O.D. (so many new acronyms for me to learn)!