What's the WOD?
Movement Index
Air Squats
Back Extensions
Back Squats
Barbell Carry
Batwing Rows
Bear Complex
Bear Crawl
Bench Press
Bent Over Row
Box Jumps
Broad Jump
Burpee Broad Jumps
Calorie Row
Chest-to-Bar Pull-Ups
Clean and Jerk
Clean Complex
Clean Deadlift
Clean Pull
Double Unders
Drop Snatch
Dumbbell Hang Cleans
Dumbbell Lunges
Dumbbell Snatches
Farmers Carry
Flutter Kicks
Front Squats
GHD Sit-Ups
Goblet Squats
Good Mornings
Half Moons
Hand Release Push-Ups
Handstand Hold
Handstand Push-Ups
Hang Clean and Jerks
Hang Cleans
Hang Power Clean
Hang Power Snatches
Hang Snatches
High Hang Clean
High Hang Snatch
Hip Extensions
Hollow Holds
Inverted Row
Jack Knife
Jumping Pull-Ups
Kettlebell Row
Kettlebell Snatch
Kettlebell Squats
Kettlebell Swings
Kettlebell Thrusters
Knees to Elbow
Low Hang Clean
Low Hang Snatch
Lunge Jumps
Med Ball Squat Cleans
Med Ball Throws
Muscle Snatch
Muscle-Up Transitions
Muscle Ups
Overhead Lunges
Overhead Squats
Overhead Walking Lunges
Pendlay Row
Power Clean
Power Snatch
Power Position Clean
Power Position Snatch
Push Jerk
Push Press
Prowler Push
Renegade Rows
Reverse Hypers
Ring Dips
Ring Holds
Ring Push-Ups
Ring Rows
Romanian Deadlift
Russian Twists
Seated Box Jumps
Shoulder to Overhead
Slam Ball Throws
Slam Balls
Sled Drag
Sled Push
Snatch Balance
Snatch Complex
Snatch Deadlift
Snatch From Blocks
Snatch Grip Push Press
Snatch Pull
Split Jerk
Split Jumps
Split Press
Squat Jerk
Squat Jumps
Stone to Shoulder
Strict Press
Sumo Deadlift High Pull
Toes to Bar
Tempo Front Squats
Turkish Get-Ups
Wall Balls
Wall Crawls
Wall Sits
Wall Squats
Walking Lunges
Yoke Push
My PRs
Snatch: 120#
Power Snatch: 100#
Hang Snatch: 115#
Clean: 155.25#
Power Clean: 150#
Hang Clean: 150#
Clean and Jerk: 150#
Hang Clean + Jerk:125#
Thruster: 115#
Squat Jerk: 135#
Split Jerk: 150#
Push Jerk: 145#
Strict Press: 75#
Push Press: 120#
Bench Press: 105#
Back Squat: 205#
Front Squat: 165#
Overhead Squat:
     Snatch Grip: 120#
     Close Grip: 150#
Deadlift: 215#

August 26, 2014

Push Press:
Build to a Heavy Single

My Max:120#

This is a 5# PR. Tried 125# three times. Just didn’t happen. But also… snatch=push press? Is that legal?

Jerk Complex: 
5 x 1
@ 75% of 1 rep max push press

My Weight: 90#

Was supposed to be 10 sets of 1, but ran out of time. So it was 5.

12  Minute AMRAP:
7 Handstand Push-Ups
7 Chest-to-Bar Pull-Ups
7 Slam Balls 50#

My Score:3 + 15 (3 + 1 slam ball)

Yay! First set of pull-ups I did the first 5 unbroken. Or 6, but I had to rekip so I don’t count that. But yay! 5 chest-to-bars unbroken! I know, not too impressive, but let me live! And also, one time I did boobs-to-bar. So like, I got pretty high up. Maybe that bar muscle-up is coming soon.. let’s hope. Also used the 50# slam ball. No big deal. It was awesome. Coach was literally so proud of me. He was like.. “that’s so awesome.” It was great. Great times.

August 25, 2014

(A) Front Squat:
3 x 10 @ 65%

My Weights:110# - 110# - 120#

(B) Muscle Snatch:
5 x 5 (with barbell)

Muscle snatches were just a drill. Front squats weren’t too bad. Coach noticed and told me to go up 10#. To be honest, it didn’t feel too much harder. But also, I can’t stand up a 165# clean. I’m not sure how that directly affects this.. but still mad about that LOL.

Partner WOD:
For Time:
Partner 1: 300 Wall Balls 14#
Partner 2:
        5 Axle Bar Ground to Overhead 75#
        10 Chest-to-Ground Push-Ups
*rotate as necessary*

My Score: 144 reps
        Wall Balls: 15 + 15 + 15 + 15 + 15 + 10 + 10 = 95 wall balls
        AMRAP: 5 + 10 + 5 + 10 + 5 + 10 + 4 = 49 reps

So, my job was 150 wall balls. My partner was doing something else. So that “300 wall balls” didn’t really apply to us. Doesn’t matter. All of this crap is what I did. Didn’t even get 150 wall balls. YOLO! But the axle bar is so much fun! I probably should have went heavier, but I’ve never used it before so I wasn’t sure how it would go. They were all clean and push presses. Not sure why I went with push press. But it just went that way. Didn’t really plan it. Felt easier, really. But I definitely would like to use that bar again sometime. Like SO FUN.

August 24, 2014

For Time: 
25 - 20 - 15 - 10 - 5
Ground to Overhead 55#
Weighted Sit-Ups 25#
- then - 
1 Mile Run

My Time:37:40
        Sans Mile: 25:16

Don’t usually go on Sundays, but haven’t worked out in two days. I had to do something. All of the ground to overheads were power snatches. And muscle snatches. Like 55# is light. Burpees were burpees. Sit-ups were with a 25# plate. “1 Mile Run” AKA “1 mile walk with a little running.. no pressure.” I walked so much. Whatever.

August 21, 2014

Every 2 Minutes for 8 Minutes: 
3 Burpees +
3 Kips +
3 Pull-Ups

First, gunna talk about this gym. Crossfit Max Effort. Y’all, if you ever get the chance to visit Las Vegas go here. One of the best gyms I’ve ever been to. Great coaching, great facility, so much great equipment. They just really have their shit together. 10/10 would recommend. Wish I could frequent this gym on the daily. They go through everything so well, and warm you up well and make sure you know what the fuck is going on. Like legit, we worked on our skills before the WOD and before this E2OM. They really want you to get better and understand what’s going on and what you’re supposed to get out of things.

Anyways, everyone was impressed as hell with my kipping. The coach even asked if I was a gymnast (which I’m not)! And one guy told me he was trying to mimic what I was doing. But yeah, this was a good drill. The purpose of this was to get tired (burpees) and be able to go right into another movement. Like, being able to do a burpee and jump right on the bar in a stable position. Like I said, the coach really made sure we got a good feel for this. Before we started this we tried just jumping on the bar a few times. Then doing a single burpee and jumping right on. Like, so thorough. I’m impressed as hell.

For Time: 
3 Rounds

200m Dumbbell Farmers Carry 30#
15 Dumbbell Burpee Clusters 30#
*15:00 time cap*

My Time:2 rounds

Deadly. Burpee clusters are death. But really good WOD. Also, 30# was per arm. I’m sure you understand. But my crazy need to write down every detail in case I forget is making me write this. LOL.

Bench Press:
5 x 5 

My Weights:65# - 75# - 65# - 65# - 65#

Benching without a spot is probably the most difficult thing ever. Like, I did one set at 75#. And it just wasn’t worth getting pinned under the bar or anything. So I did a weight I knew wouldn’t cause me to fail for 5 reps. Maybe could have done 75#, but not too worried about it.

EMOM for 8 Minutes: 
6 Unbroken Push-Ups

Last two rounds were terrible. I was going for 10 rounds, but whatever. Did 48 push-ups. I’ve been doing well with working on them! Wish I could have gotten some pull-ups in, but it’s a hotel gym. And they didn’t have a pull-up bar. What are you gunna do..?

August 20, 2014

For Time: 
50 Dumbbell Hang Cleans 35#
EMOM:3 burpees

My Time: 10:59

Hotel gym in Vegas. Was supposed to be 100 hang cleans. Didn’t really have that much time. And I was dying. I also did some bullshit deadlifting. Didn’t really go in with a plan. So, I guess I won’t count that because it was dumb. But I repped out 185# three times. Not too impressive, but I’ve come a long way since Open 14.3 when I couldn’t even get one rep. Like I have no doubt in my mind I could rep out a few 185#s if I tried that WOD again. Progress is progress.  

August 19, 2014

(A) Strict Press: 
5 x 5

My Weights:55# - 55# - 60# - 65# - 65#

(B) Strict Pull-Ups: 
5 x Max Effort
scaled:thin red band

My Sets:6 - 5 - 4 - 4 - 4

Supersetted the pressing a pull-ups. Pull-ups are dumb. Was told to use a band if you can’t get 5 unbroken. So, I did. I just feel like a band makes me slack. Like a lot. But whatever.

15 Minute AMRAP:
300m Run
10 Bear Complex 65#

My Score: 2 + 308 (2 + 8 bear crawls) 

It was a 400m run, but coach only told us to do a lap, without the little extra thing at the end. So I’m estimating it as a 300m run. YOLO. Bear complexes were a little fun. Light weight. Also, pretty happy with the runs. My body felt like I was running slow, but my mind felt fast. The first run was pretty fast, but not too fast. Definitely not a sprint out of the gate. I was able to get right on the bar coming in. The next two were slower, but I never snailed. So, I’m excited.

August 18, 2014

EMOM for 8 Minutes: 
1 Snatch Deadlift 
1 Power Position Snatch +
2 Overhead Squats
@ 75% of 1 rep max snatch

My Weight:95#

Round 7 only got one overhead squat. My wrists were hurting SO bad. I just dropped the bar. Like I didn’t lose control or anything. I’m just not used to having the bar in that wide grip position for so long. Like, I’ve never felt that pain before. This led to me missing the snatch in the 8th round twice. I think I was scared of the pain. Then I was just like whatever… last round, let me get through this. Coaches said it looked too easy. I’m guessing the overhead squats. But that’s because my max overhead squat is 150# and this was based off of my max snatch of 120#. And I actually went 5# heavier than my 75%. Not that it makes much of a difference.

10 Minute AMRAP: 
7 Pull-Ups
7 Burpees
14 Wall Balls 20#

My Score:3 rounds

Making the effort to use the 20# ball more often. Even though it sucks! I know it’ll make me better in the end. Was SO close to hitting the 10’ line. I think I was right below it. So whatever. It’ll get there. 

4 x 300m 
*rest 1:10 between each round*

My Times: 
1: 1:15.9
        2: 1:15.9
        3: 1:14.3
        4: 1:12.2

Rest was supposed to be 1:1. But I wanted to set up the rest in the rower, so I estimated it would take about 1:10. Damn I was close! LOL. After the first round, I thought I had to input the number of intervals, so I reset it. Which was dumb because I actually did program the rower correctly. But the rest was around 1:10. Pretty upset about the first two rounds. And here’s why. I came out pretty quickly in the first round (under 2:00) and by the end it was like 2:10 and stuff. The second round I kept a steady pace around 2:04-ish, I’d say. But somehow they came out as the same time!! So annoying LOL. Because I felt like I went so much faster on the second one. Also, the last one was a pace of 2:00-ish. I saw a lot of pace just under 2:00, and some a little above. Proud of that one. That actually equates to a 2:00 500m row. Damn, I’ve done better than that for longer! But it was also the last sprint, so can’t really be mad, I guess. I was surprised I actually liked this. Because I’ve grown to hate rowing. But I’ve found that I really enjoy sprinting. It’s fun.

Also, I’m going to Las Vegas this week! Visiting Crossfit Max Effort. It’s gunna be awesome! Getting coached by a games athlete. No big deal. It’s gunna be freaking great. Yessss.

August 16, 2014

Build to a 1 Rep Max

My Max:155#

Knew the 165# wasn’t happening today. Really wasn’t feeling it, and neither was my body. You know when you’re working with light weight and it still feels heavy? That was today. And the 155# was just way too hard to stand up. So next week at open gym I might give it another go.

Butterfly Pull-Ups

Got 10 unbroken! Yessss. Highlight of the day. It’s really all about finding the rhythm. Once I get it, it’s there. Sometimes I think I “kip” too soon, so by the third or fourth one I’m all out of whack. But yay! Ten unbroken is awesome!

My many attempts at 165#. Feel free to tell me what the fuck I can do to hit this shit on Saturday. Any tips? Tell me I suck? Anything? LOL

Hero WOD group after Carse!

August 14, 2014

Build to a 1 Rep Max

My Max:155#

Really really really really really fucking upset about this. I’m adding a video of all of my attempts at 165#. Literally wanted to cry. So frustrating. I got under it a few times but I couldn’t stand it up! So frustrating because I stood up 155# like so easily. Way way way easier than last time when I PRed at 155#. So, good news, I’m stronger. Also good news, I can get under 165#. Shitty news, I can’t fucking stand it up. I’m trying again Saturday. So, rest day tomorrow. We’ll see how it goes. Last time I PRed my clean I couldn’t hit it like a few days before. So let’s hope this time isn’t any different. 

Click for video of suckfest.

For Time: 
21 - 18 - 15 - 12 - 9 - 6 - 3
Squat Cleans 65#
Double Unders
Deadlifts 130#
Box Jumps 20”
*start every round with a 50m bear crawl*

My Time: 35:16

So, beat my time from two months ago (May 29) by over 2 minutes. Actually, 2:27. So that’s good. Pretty happy about that. Did the deadlifts at 5# heavier. I feel like it can go either way as 125# or 130#. So, whatever. Definitely broke everything up less than last time.

August 13, 2014

Split Jerk: 
Build to a Heavy Single

My Max:150#

This is a PR. Also a PR clean and jerk because we started from the ground. AKA no racks. Also, it was a power clean not a full clean. No big deal. Coach has officially banned me from squat jerking ever again. This was not pretty by any means (slight press at the top. Slight. And BARELY a split jerk. My feet landed like barely apart. That’s what I get for not split jerking in like 8 months. But hey I’ll take it.)

EMOM for 8 Minutes: 
3 Split Jerks
@ 75% of today’s max

My Weight: 105#

Not too pretty. Definitely need to work on it.

15 Minute Clock:
(1) 10 Minute AMRAP: 

20 Dumbbell Snatch 30#
20 Dumbbell Overhead Lunges 25#
20 Dumbbell Step-Ups 20”/30#
- then -
(2) 5 Minute AMRAP: 
Man-Makers 25#

My Scores:
AMRAP (1): 1 + 54 (1 + 14 step-ups)
        AMRAP (2): 12 reps

Weights are all per arm. Dumbbell snatches obviously a one arm movement. Did the lunges with two dumbbells, and the step-ups with two dumbbells. Step-ups were way harder than expected. I went into it like.. this is going to be the easiest part. But no. The snatches were good. All were sets of 10. Lunges were just YOLO and step-ups were just YOLO.

Also, hate man makers. But pleasantly surprised the push-ups weren’t holding me back at all. Because they’re my weakness. So pretty excited that they’re getting a lot better.

August 12, 2014

EMOM for 10 Minutes: 
1 3-Position Stop Clean (Hip, Below Knee, Floor)
@ 75% of 1 Rep Max Clean

My Weights: 115#/125#

Did the first 5 rounds at 115#. Realized it was hilariously easy, then just added 5# to both sides. Definitely should have done the whole EMOM at 125#. But whatever. The 125# is more than my 75%. Anyways, yeah. My form is making awesome progress. Tried to make sure I was making contact, or at least trying to make contact every time. I don’t know. Still felt on my toes a lot. Not even “still.” Because I never feel that happen anymore. Guess I need to work on fine-tuning my form more.

For Total Reps: 
0:40 Work
        2 Rounds of Each:
        Rope Climbs
        Wall Balls 14#
0:10 Rest

My Score:743 reps
        Rope Climbs: 3 + 2 = 5 climbs
        Wall Balls: 10 + 9 = 19 wall balls
        Rowing: 719m

This was a shit show. The rope climbs were 5 seconds rest between the two rounds. But the rest was changed to 10 seconds rest. And I was having anxiety writing this up. And I’d rather write too much rest than not enough for everything. So bam. And the row was straight through rowing for 4 rounds. So, 3:20 of rowing. Can’t lie. May have paced the row too much. Wall balls I just need to suck that shit up. I know I can do like a million unbroken. Maybe I should start using the 20# so I can start repping out gigantic sets with the 14#. Because I know it’s all mental.

For Distance: 
0:40 Max Effort Row

My Score:206m

Hell yeah. This was the most exciting thing to happen today. I saw 1:42 on the rower. And I kept the pace below 1:50 the ENTIRE time. Besides when I was getting in started. So, that doesn’t count. Makes me believe for sure that I can do a 1:50 500m row. Like, I wasn’t falling off of the rower after the sprint. And I was almost halfway through a 500m row. I know I couldn’t have sprinted way below 1:50 for a 500m row, but definitely could have a 1:50 pace. I just feel it. I love seeing my strength through rowing. Because it just shows how strong my legs really have gotten. Started crossfit and I couldn’t pull below a 2:00 pace. Now I can pull a 1:42. Literally this whole row I was seeing how low I could get. I was actually having fun. Fun rowing? What is wrong with me?

For Time: 
12 Burpees

My Time:n/a

Yeah, no time. It was just a max effort thing. Don’t feel like I need to write this, but my anxiety over not writing something I actually did today made me do it.

P.S. - Hi Igal!

August 11, 2014

High-Hang Snatch: 
Build to a Heavy Single

My Max:95#

Never really got to a “max.” Literally so annoyed with the classes lately. They just try to fit so much shit in and there’s just not enough time. Like, I run around trying to get weights to get a halfway decent “max.” Whatever. This is how far I got.

EMOM for 8 Minutes: 
Snatch Deadlift +
2 Low-Hang Snatches
@ 75% of 1 Rep Max Snatch 

My Weight:90#

Legs were shot today. Not really sure why. Just keeping the bar locked out and overhead squatting it felt almost impossible today. At 90#. Like that shit is cake on any normal day. Wah. Can’t all be good days.

For Time: 

3 Rounds
50 Kettlebell Clean and Jerks (total reps) 25#
800m Run
*15:00 time cap*

My Time:1 + 24 

Yeah. Then after the cap we did another 800m run. Dude I felt like shit. I don’t know why. But I finished the second run and I come back in and everyone else is in the middle of some tabata style kettlebell swings and toes to bar. I got a few rounds in. But after that run I was so dead. Wanted to cry after it was all over. I literally just sat there for like 20 seconds after. Not a good day.

August 9, 2014

Snatch @ 93#
Clean and Jerk @ 117#

Okay, I’ve been terrible with posting my shit in a timely manner. But whatever. Went to coaches house again and worked on shit. My cleans felt the best they’ve ever felt. Ever. It was great. Also, did some split jerking today. If you can call it that. It was hilarious. Literally haven’t done a split jerk in… 8 months. At least, I’d say. Well once I demoed for coach like last week. But that’s it. LOL. But yeah, I never really got good at it at all. I should probably not focus on one and just get good at all of the jerks (squat and split). As well as push, but like, that’s already my “best” jerk.

Snatches. Need to widen my grip. So remember that. The bar was hitting too low, apparently. Keep my back engaged. That’s another thing. No complaints, really. Making some really good progress. Also, coach wants me to buy a singlet and start competing in weightlifting meets. Hmmm…

Pause Back Squats:
3 x 2 @ 70kg (154#)
3 x 3 @ 60kg (132#)
*5 second pause at the bottom*

Really hard. I hate back squats. But I got too weak to keep doing the squats at 154#. Actually, I don’t know. My hips were hurting so badly, but only when I was descending into the squat. So I think that played a big mental role for me. Anyways, went down in weight and decided to do an extra rep because it was kind of easy. But yeah, this is all to fix my knees coming in. Apparently it’s very very terrible.