Monday, August 31, 2009

Testing out the new shoes

Monday's WOD

Split Jerk
1 rep max


I got my new oly shoes the other day so I was soooo excited when I saw lifting on the board today! It was my first time doing a split jerk but felt pretty good. I just need to work on the dips a little more.


Sunday, August 30, 2009

First WOD in the NEW BOX!!

Sunday's WOD


400m run
21 kbs (35#)
12 pull ups (white band)


I was a few minutes slower than last time but the kettle bells went up from 26# to the prescribed weight, and pull ups went from the green band to the white band. Even though I was slower, I'm still pretty happy with my time. Now I just have to link some pull ups together and when this one comes around in a few months do it RX'D!


Tuesday, August 25, 2009

clean pulls/800s

Tuesday's WOD

Clean Pulls

then 3x 800m run with 2 min rest between sets

3:28, 3:32, 3:42


Monday, August 24, 2009


Monday's WOD

5 rounds of
15 push press (55#)
15 k2e (tucks...they're getting higher though)
15 dips (b-band knee)



Friday, August 21, 2009


Friday's WOD


1 mile run
100 pull ups (b-band)
200 push ups (knee)
300 squats
1 mile run


I split the pull/push ups/squats into 20 rounds of Cindy. All pull ups/squats were unbroken. Completing a workout like this feels sooooo good!!


Thursday, August 20, 2009

Back Squat

Thursday's WOD

Low Bar Back Squat


then AMRAP in 10 min:
10 KBS (35#)
30 Double Unders

3 rounds + 19

On the double unders after 18 on the first round I started counting failed attempts. I still have to work on those!


Tuesday, August 18, 2009

Max Snatch

Tuesday's WOD

Power Snatch



Monday, August 17, 2009


Monday Birthday WOD

"NorCal Qualifier WOD"

500m row
30 Burpees
10 shoulder to over head (65#)


Last time 6:44 (45#). For my birthday Luke, Nick and Katie got me weightlifting shoes and my parents got me lululemon clothes and a bag. I am so set!! Time to get some PR's.


Saturday, August 15, 2009

Team WOD

Saturday's WOD

In teams of two, perform all of the following for time:
800m Run (alternating at 400m)
400m Medicine Ball Run (alternating at 200m) (14#)
4 rounds of:
25 Wall Balls (14#/8ft)
25 Box Jumps (20")
25 Sumo-deadlift High-pulls (55#)
400m Medicine Ball Run (alternating at 200m)
800m Run (alternating at 400m)

Jenna/Faith: 29:33

We've been talking a lot about mental toughness and strategies to be come more mentally tough on the CFV site this week so I thought I'd try it out today. While Faith was doing her last 400m run I was trying to psych myself up for my last run. I closed my eyes and tried to forget about everything else I've just done and told myself the WOD for the day was something like 3X4oom sprints at max effort and I was on my last one. When Faith came in I was ready to go, I took off and probably got my fastest 400m time ever! Forgetting about everything else that happened before really helped me to push myself as hard as I could...and it didn't hurt that Huff was chasing me.


Thursday, August 13, 2009

Push Press + some

Thursday's WOD

Push Press

then 10 rounds:
2 push press/jerk (65#)
4 goblet squats (35#)
4 KBS (35#)


Next time I'll get that 90 and then some!

Wednesday, August 12, 2009

double underssss

Wednesday's WOD

3 rounds
21 Double Unders
21 Burpees
400m run


Still working on those du's. For some reason I cant seem to stay in one place when I do them.


Tuesday, August 11, 2009

Girls day

Tuesday's WOD

A1: High bar back squat @ 30X0; 6,4,2,6,4,2 reps; 10 second rest
A2: Blue band, Chest to Bar Pull-ups; 10 reps, 6 rounds; 240 second rest
B: Wall-Balls (10# to 8ft); 25 reps, 3 rounds; 120 second rest

A1 65, 75, 85, 75, 90, 105
A2: dropped from bar 4 times last roJustify Fullund
B: 0 drops

Here's how the WOD went: 6 bs, 10 c2b, rest; 4 bs, 10 c2b, rest; 2 bs, 10 c2b, rest.... after all the back squats and pull ups were done then came the wall balls. By the last round of pull ups my forearms were on fire and I had to come off the bar 4 times, but all the other rounds were unbroken.


Saturday, August 8, 2009

3:30 PR!

Saturday's WOD

4 rounds:
400m run
50 squats


A few months ago I did this WOD and got 16:47. Today 13:17, thats a 3:30 PR!! I felt strong on the runs and the squats weren't too bad either. I guess 2 weeks off does a body good!

Friday, August 7, 2009


Friday's WOD

3 X max hand stand push ups

4-6-2 (green on green band)

500m row
21 dips (knees, b-band)
21 pull ups (b-band)


Those hspu were hard!! My pull ups sucked today. Towards the end I could only get 1-2 at a time.


Thursday, August 6, 2009


Thursday's WOD

Tabata Wall-balls (14#, 8ft) - 70
1 Minute Rest
Tabata Box Jumps (20") - 52
1 Minute Rest
Tabata Kettlebell Swings (35lbs) - 45
1 Minute Rest
Tabata Double-unders - 21


All RX'D!! This is the first (of many) WOD that I've done RX besides running! Before today I think I've done maybe 3 double-unders in my whole life. Colin said to flick my wrists more, so I did and now somehow I can kind of do them. Every time I got one I would think "I did it, I did it!!" This goes to show that you should never say you can't do something, especially if you never really try.


Tuesday, August 4, 2009

5k PR!

Tuesday's WOD



Previous best 32:18. My first thing I get to cross out on my goal list... Sub 30 5K!! I need new shoes though, my feet were killing me!! I'm thinking the Nike can even customize them!


Monday, August 3, 2009


Monday's WOD


AMRAP in 20 min of
5 pull ups (b-band)
10 push ups (knee)
15 squats (ball)

16 rounds + 5 + 4 (PR)

Even though I've been gone for a while I felt pretty good today. I did all of the pull ups and squats unbroke. Last time I got 13 rounds doing jumping pull ups. Next time RX'D??? I have to work on my pull ups and regular push ups!!