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.
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.
0:30 Russian Twists 14#
0:30 Hollow Hold
Not much to say about this. Ab city.
Build to a 1 Rep Max
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.
Build to a Heavy Double
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.
21 - 15 - 9
*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.
Build to a Heavy Single
This is a 5# PR. Tried 125# three times. Just didn’t happen. But also… snatch=push press? Is that legal?
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.
(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 1: 300 Wall Balls 14#
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.
25 - 20 - 15 - 10 - 5
Ground to Overhead 55#
Weighted Sit-Ups 25#
- then -
1 Mile Run
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.
Every 2 Minutes for 8 Minutes:
3 Burpees +
3 Kips +
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.
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.
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..?
50 Dumbbell Hang Cleans 35#
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.
(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:
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.
EMOM for 8 Minutes:
1 Snatch Deadlift +
1 Power Position Snatch +
2 Overhead Squats
@ 75% of 1 rep max snatch
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:
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*
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.
Build to a 1 Rep Max
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.
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!
Build to a 1 Rep Max
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.
21 - 18 - 15 - 12 - 9 - 6 - 3
Squat Cleans 65#
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.