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: 105#
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 31, 2014

For Time: 
60 Kettlebell Push Press 35# 
50 Wall Balls 14#
40 Kettlebell Sumo Deadlift High Pulls 53#
30 Front Squats 105#
20 Toes to Bar
20 Strict Pull-Ups
*200m run after each movement*

My Time:29:57 @ 20 toes to bar

Yet another Sunday at Crossfit KOA. Push presses I got through pretty quickly. It was the wall balls that got me. Ugh. Then it was just all downhill from there. The front squats were pretty fun. Because why not.. I like them. The time cap was 30:00, so wasn’t about to go out for the run after the toes to bars. But whatever.

August 29, 2014

8 Minute Clock: 
Every 40 Seconds: 
2 Power Cleans + 1/2 Front Squats
@ 75% of 1 rep max power clean

My Weights: 7 @ 115#5 @ 120#

Okay, this is a little confusing. Did the first 7 rounds with 115# and did 1 front squat. Then did one round at 120# with one front squat. Then the rest were 120# with two front squats. So yeah.

15 Minute AMRAP: 
300m Run (with 14# wall ball)
20 Wall Balls 14#

My Score:3 rounds

The wall ball run really slowed me down. Should have just not used the ball. Wall balls make me want to die. Forever. Using 20# next time no matter what. Not being a little bitch again.

4 Rounds:
0:30 Russian Twists 14#
0:10 Rest
0:30 Hollow Hold
0:10 Rest

Not much to say about this. Ab city. 

August 28, 2014

Power Snatch: 
Build to a 1 Rep Max

My Max:105#

This is a PR. By 5#. Kinda cool how it used to be my max snatch. But yeah, maybe could do more. My snatches were so off. Was supposed to do Isabel, but that never happened. So, didn’t really do much today.

August 27, 2014

Build to a Heavy Double

My Max:135#

Hit 145# for one, got under the second time. Literally was stood up, I don’t know what happened. Went forward. I don’t know. Don’t really care. I know I could have hit it. I know I can do it, so it’s whatever.

For Time: 
21 - 15 - 9
Thrusters 65#
*8:00 time cap* 

My Time: 11/15 pull-ups

Definitely don’t think in any universe I would have finished in 8 minutes. Maybe could have pushed it on the thrusters more. And the pull-ups. Whatever. At least I finally experienced Fran. Only took a year and like 5 months.

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:
4 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.