Crossfit Roulette by Mel & Loic
Roll the "CF" dice to see what number reps you will do. Dice has 12, 22x4, 32, 42, 52, and 62. Used a slamball with tape attached around middle for dice.
walking lunges-12
push-ups-52
situps-88
squats-42
handstand push ups-62
knees to elbows-62
Before the wod I was feeling twitchy, like I wanted to try something new. Previously, the highest box jump that I have ever done was 20". For S&G, I tried the 24". No problem. So I grabbed the 6" bj platform and went for the 30". Then to 31 1/2" and finally 32 1/2". We recorded the last jump and as you will see, I was completely on top of the box, so next week we will work on beating that #. FUN!
Thursday, March 31, 2011
Wednesday, March 30, 2011
Dude! Can I please breathe!!!!!!!!!!!!!!!
15 min amrap 9 deadlift 100 lb 12 cf games regulation pushups 15 box jumps 20" Completed 5 rounds plus 7 pushups Rx This one was really hard for me to breathe. My throat felt like I had drank bleach pretty much throughout the wod and especially right afterwards. Seriously wondering what life will be like once we get this crap figured out. To be able to complete my wod without stopping to breathe . . things to ponder. The deadlifts were great, it was the box jumps that kicked my ass. Good golly miss Molly, I must seriously love Crossfit to try to survive it with my current issues!!!!!!!!
A long weekend away . . .
Tues., March 29th Thrusters 3-3-3-3-3-3-3 45-55-60-65-70-75-80 and 1 at 85 for good measure This was an experiment since we only ususally do thrusters in a met-con wod. Know that I do fran at 65# but didn't know past that. Will try to up the #'s with this maybe later this month. Loic and I putzed around with the slamballs for a bit and then threw a medicine ball back and forth wall ball squat style to eachother. Pretty fun.
Friday, March 25, 2011
Not a good wish . . .
21-15-9
deadlifts 135#
overhead squat 85/75#
Time 13:33
Women's rx was 155#, and 95#. The deadlifts were just fine and I should've bumped up the weight, but the overheads just killed me! I love overheads, absolutely love them! The dealio, I think, was all of the pushups, hspu, and pullups this week. It was hard for me to find my horizontal balance on my shoulders. They wanted a vacation and I didn't get the memo. Oops! My core balance was fine though. Yuck!! Should have made a different wish yesterday. On a brighter note, I had a blast taking pics of fellow female Crossfitters doing medicine ball cleans and wall balls. Once I get them from B, I will surely post. B also got some overhead pics of me that I have been wanting. Cannot wait for the sun to come melt the snow here. Will be awesome to do our wods outside again.
deadlifts 135#
overhead squat 85/75#
Time 13:33
Women's rx was 155#, and 95#. The deadlifts were just fine and I should've bumped up the weight, but the overheads just killed me! I love overheads, absolutely love them! The dealio, I think, was all of the pushups, hspu, and pullups this week. It was hard for me to find my horizontal balance on my shoulders. They wanted a vacation and I didn't get the memo. Oops! My core balance was fine though. Yuck!! Should have made a different wish yesterday. On a brighter note, I had a blast taking pics of fellow female Crossfitters doing medicine ball cleans and wall balls. Once I get them from B, I will surely post. B also got some overhead pics of me that I have been wanting. Cannot wait for the sun to come melt the snow here. Will be awesome to do our wods outside again.
Thursday, March 24, 2011
Tues, March 22
25 squats
25 situps
25 lunges
25 handstand pushups
25 pushups
25 knees to elbow
25 ring dips
25 pullups
time 12:32
Did this one in reverse order since we had too many people at once on same equipment. Reverse order sucked!!!! Oh well, the hspu & ring dips were banded and the rest was rx. Fun little diddy.
Wed was a storm day from school for my kiddos and I figured that I wouldn't have too many painters at the studio either, so we spent a day at home.
Thurs, March 24
70 burpees
60 situps
50 kettlebell swings 35#
40 pullups
30 handstand pushups
The burpees killed my throat and took FOREVER!!! Rest wasn't bad but I still wasn't up to par after those blasted burpees. On a better note, my form was great on all (did have to band hspu).
25 squats
25 situps
25 lunges
25 handstand pushups
25 pushups
25 knees to elbow
25 ring dips
25 pullups
time 12:32
Did this one in reverse order since we had too many people at once on same equipment. Reverse order sucked!!!! Oh well, the hspu & ring dips were banded and the rest was rx. Fun little diddy.
Wed was a storm day from school for my kiddos and I figured that I wouldn't have too many painters at the studio either, so we spent a day at home.
Thurs, March 24
70 burpees
60 situps
50 kettlebell swings 35#
40 pullups
30 handstand pushups
The burpees killed my throat and took FOREVER!!! Rest wasn't bad but I still wasn't up to par after those blasted burpees. On a better note, my form was great on all (did have to band hspu).
Really want to do some more overheads tomorrow . .
Monday, March 21, 2011
What doesn't kill you . . .
Sunday, March 20th
My middle son and I went for a morning run up and down around the hills by our house. Well, I ran and he rode his bike. Total distance was around 2'ish miles. After a little convincing a few blocks in, his whining abated mostly. This got me to thinking again about why people don't exercise. He immediately wanted to stop when his legs felt a little stiff. As a parent, you would either: A)tell him it's ok to stop and teach him to give up when things become even the littlest bit hard, or B)show empathy and understanding, but also encourage him continue on, knowing that the pain will recede and he will feel empowered from his commitment to follow through. The key to wanting to maintain a healthy, active lifestyle maybe resides in both how this event played out when you were young and also, as an adult, how you choose to act. I can honestly tell you that if I didn't have my coach Brian waiting for me at Crossfit, I wouldn't have kept up with the program when I first started. I was intrigued, but unmotivated to exercise. Things have changed for me and I am fully committed to a healthy, very active lifestyle. I love the positive words of encouragement and kicks in the ass that Brian gives to everyone on a daily basis. It is totally him acting as our Crossfit "Dad" telling us to get back on the bike, we're doing great, and we're almost home. Knowing when to push us harder and when to keep us safe. These are things that I will teach my kids. Knowing how to be self-motivated and not give up when things get tough. I love that old saying "what doesn't kill you only makes you stronger." And thanks B for kicking this bootie into shape!
My middle son and I went for a morning run up and down around the hills by our house. Well, I ran and he rode his bike. Total distance was around 2'ish miles. After a little convincing a few blocks in, his whining abated mostly. This got me to thinking again about why people don't exercise. He immediately wanted to stop when his legs felt a little stiff. As a parent, you would either: A)tell him it's ok to stop and teach him to give up when things become even the littlest bit hard, or B)show empathy and understanding, but also encourage him continue on, knowing that the pain will recede and he will feel empowered from his commitment to follow through. The key to wanting to maintain a healthy, active lifestyle maybe resides in both how this event played out when you were young and also, as an adult, how you choose to act. I can honestly tell you that if I didn't have my coach Brian waiting for me at Crossfit, I wouldn't have kept up with the program when I first started. I was intrigued, but unmotivated to exercise. Things have changed for me and I am fully committed to a healthy, very active lifestyle. I love the positive words of encouragement and kicks in the ass that Brian gives to everyone on a daily basis. It is totally him acting as our Crossfit "Dad" telling us to get back on the bike, we're doing great, and we're almost home. Knowing when to push us harder and when to keep us safe. These are things that I will teach my kids. Knowing how to be self-motivated and not give up when things get tough. I love that old saying "what doesn't kill you only makes you stronger." And thanks B for kicking this bootie into shape!
Thursday, March 17, 2011
1-1-1-1-1
overhead squat
front squat
back squat
Try to increase weight each set.
ohs-65-70-75-85-95
fs-100-110-120-130
bs-135-145-150-155
Wasn't feeling the love so much on front squats and back squats. Still cannot find the right bar position on the front squat where I do not bruise my shoulders! These are my three favorite lifts, but I am just tired and did not want to even attempt to go heavy. Next time! Am officially registered for the Fargo half marathon in May. Figured that it was time to put on my big girl shoes and try a longer distance. Very excited about it and the Warrior Dash in July!!!!!!
overhead squat
front squat
back squat
Try to increase weight each set.
ohs-65-70-75-85-95
fs-100-110-120-130
bs-135-145-150-155
Wasn't feeling the love so much on front squats and back squats. Still cannot find the right bar position on the front squat where I do not bruise my shoulders! These are my three favorite lifts, but I am just tired and did not want to even attempt to go heavy. Next time! Am officially registered for the Fargo half marathon in May. Figured that it was time to put on my big girl shoes and try a longer distance. Very excited about it and the Warrior Dash in July!!!!!!
Wednesday, March 16, 2011
Tuesday, March 15, 2011
Over the hills & through the streets to Grandma's house we go!
Sunday, March 13
How far is it to Grandma's house? Five miles! This was the first time that I had ran in a bit and my calves are still tight and crabby. Was a beautiful day out and I enjoyed every minute of the run.
Monday, March 14
Yeppers, good intentions, but a little wore out from my run. The energy just wasn't there at all.
Tuesday, March 15
run 1 mile
100 situps
100 back extensions
run 1 mile
time: 26:52 Ran outside again. Just so nice! Broke up the situps and back ext into groups of 25, all with abmat.
How far is it to Grandma's house? Five miles! This was the first time that I had ran in a bit and my calves are still tight and crabby. Was a beautiful day out and I enjoyed every minute of the run.
Monday, March 14
Yeppers, good intentions, but a little wore out from my run. The energy just wasn't there at all.
Tuesday, March 15
run 1 mile
100 situps
100 back extensions
run 1 mile
time: 26:52 Ran outside again. Just so nice! Broke up the situps and back ext into groups of 25, all with abmat.
Thursday, March 10, 2011
With a continuously running clock, do one pullup the first minute, two pullups the second minute, three pullups the third minute . . . continuing as long as you are able. Use as many sets each minute as needed.
Made 11 rounds plus 9 pullups-kipping. My hands were about to rip when I stopped and I have the blisters under my callouses to show for it.
Shoulder press
3-3-3-3-3-3
45#-55#-60#-65#-70#-75#
Made 11 rounds plus 9 pullups-kipping. My hands were about to rip when I stopped and I have the blisters under my callouses to show for it.
Shoulder press
3-3-3-3-3-3
45#-55#-60#-65#-70#-75#
Wednesday, March 9, 2011
Challenges-gotta love 'em
4 rnds
7 muscle ups (practice)
15 deadlifts 135#
30 walking lunge steps
time 20:47
Challenges . . .
One of the reasons that I sweat, blood, and tears love Crossfit are the challenges. Not just in challenging myself to go faster, etc. (what others may say their reason is), but challenging myself to step out of the my footed pajama comfort zone and try something new. How I see it is that the mad scientist geniuses who develop the wod programming label certain moves/weights as Rx for a reason. They set a standard that we should be able to achieve if we follow crossfit. Totally not saying that you should be able to start Crossfit and Bam!, Rx all of your wods, just that it is the goal. Scale it down and as you improve, boost it up. It may take time and possibly it is not realistic, but seriously, why the hell are you doing Crossfit if you don't want a challenge? Yes, my time may suffer for doing plank pushups compared to those who are on their knees, but it's how they should be done and dammit I am doing them Rx. Yep, sorta stubborn here if you can't tell. When I first started Crossfit, almost two years ago, I completely sucked! Not sugar coating that one at all. It was flipping hard and my out of shape ass didn't know which way was up. We figured out rather quickly that I certainly wasn't(and still am not)one of the fastest and that is when I decided that I would focus on pushing myself to learn the moves/lifts correctly and strive for Rx. The moral of the story after all that ranting-go for the challenge! More often than not, you will surprise yourself positively with your ability, can do more than you thought, and will love the sense of accomplishment. If you never try, how will you know?
7 muscle ups (practice)
15 deadlifts 135#
30 walking lunge steps
time 20:47
Challenges . . .
One of the reasons that I sweat, blood, and tears love Crossfit are the challenges. Not just in challenging myself to go faster, etc. (what others may say their reason is), but challenging myself to step out of the my footed pajama comfort zone and try something new. How I see it is that the mad scientist geniuses who develop the wod programming label certain moves/weights as Rx for a reason. They set a standard that we should be able to achieve if we follow crossfit. Totally not saying that you should be able to start Crossfit and Bam!, Rx all of your wods, just that it is the goal. Scale it down and as you improve, boost it up. It may take time and possibly it is not realistic, but seriously, why the hell are you doing Crossfit if you don't want a challenge? Yes, my time may suffer for doing plank pushups compared to those who are on their knees, but it's how they should be done and dammit I am doing them Rx. Yep, sorta stubborn here if you can't tell. When I first started Crossfit, almost two years ago, I completely sucked! Not sugar coating that one at all. It was flipping hard and my out of shape ass didn't know which way was up. We figured out rather quickly that I certainly wasn't(and still am not)one of the fastest and that is when I decided that I would focus on pushing myself to learn the moves/lifts correctly and strive for Rx. The moral of the story after all that ranting-go for the challenge! More often than not, you will surprise yourself positively with your ability, can do more than you thought, and will love the sense of accomplishment. If you never try, how will you know?
Tuesday, March 8, 2011
5 rnds
20 backsquats 95 lbs.
1 minute handstand hold
time 26:35
Did rx weight for backsquats but the handstand hold was a sub for walking handstands, which I have not attempted yet. Loved this workout! Backsquats are my thing and I also like handstand moves. Signed up for the Warrior Dash Minnestota today! SO EXCITED!!!! With saying that, I still need to decide what I am running in Fargo and start training for both. Need some good old fashioned wods with kettlebells/wallballs and some 800m runs to help prepare for Warrior Dash. Of course, it needs to warm up just a tad bit here so I can do it outside.
20 backsquats 95 lbs.
1 minute handstand hold
time 26:35
Did rx weight for backsquats but the handstand hold was a sub for walking handstands, which I have not attempted yet. Loved this workout! Backsquats are my thing and I also like handstand moves. Signed up for the Warrior Dash Minnestota today! SO EXCITED!!!! With saying that, I still need to decide what I am running in Fargo and start training for both. Need some good old fashioned wods with kettlebells/wallballs and some 800m runs to help prepare for Warrior Dash. Of course, it needs to warm up just a tad bit here so I can do it outside.
Thursday, March 3, 2011
3 rnds
10 backsquats 115#
20 dumbbell push presses 25#/20#
40 slamballs
Time 16:04
Like this wod. Slamballs were fun and used my muscles in a completely different way. Will be interesting to see where the soreness is tomorrow, if any. Packing up some supplies to take with on my long weekend. I always have the best intentions for working out when I am out of town and then it never happens. We'll see if this weekend is any different. Completely excited to get my favorite veggie sushi rolls, see one of my best friends and relax with my family. Love, love, love that our Crossfit gym owner, Brian, is getting in different workout equipment like the slamballs!
10 backsquats 115#
20 dumbbell push presses 25#/20#
40 slamballs
Time 16:04
Like this wod. Slamballs were fun and used my muscles in a completely different way. Will be interesting to see where the soreness is tomorrow, if any. Packing up some supplies to take with on my long weekend. I always have the best intentions for working out when I am out of town and then it never happens. We'll see if this weekend is any different. Completely excited to get my favorite veggie sushi rolls, see one of my best friends and relax with my family. Love, love, love that our Crossfit gym owner, Brian, is getting in different workout equipment like the slamballs!
Wednesday, March 2, 2011
It doesn't matter how many times you fail. It doesn't matter how many times you almost get it right. No one is going to know or care about your failures, and neither should you. All you have to do is learn from them and those around you because . . . All that matters in business is that you get it right once. Then everyone can tell you how lucky you are.
-Mark Cuban
Hate, Hate, HATE treadmills!
3 rnds
400m run
15 squat snatches 45#
9 handstand push ups -banded
Time 19:06
Other than the fact that the treadmill is satan's evil sister-in-law, the wod was fun. It is just way to cold to go running outside here now, and I like running outside in the winter. The squat snatches were good and bad on form. Weight could have been heavier if my form was more consistent.
400m run
15 squat snatches 45#
9 handstand push ups -banded
Time 19:06
Other than the fact that the treadmill is satan's evil sister-in-law, the wod was fun. It is just way to cold to go running outside here now, and I like running outside in the winter. The squat snatches were good and bad on form. Weight could have been heavier if my form was more consistent.
Tuesday, March 1, 2011
Gosh, I missed this!
Backsquats
3-3-3-3-3
115-135-145-155-165
Felt great to do backsquats again, but also off. Think that my body forgot how to do it's job. The third rep of the last rounds felt heavier than usual, with stiff legs.
3-3-3-3-3
115-135-145-155-165
Felt great to do backsquats again, but also off. Think that my body forgot how to do it's job. The third rep of the last rounds felt heavier than usual, with stiff legs.
Monday, February 28th
7 rounds
10 calorie row
10 burpees
10 wall balls 14#
time 15:00 for 4 rnds
Started tasting blood in my throat during rnd 4 and that is never a good sign for me. Voice turned to crap and I coughed for about two hours. Still waiting for my ENT appt. this month.
10 calorie row
10 burpees
10 wall balls 14#
time 15:00 for 4 rnds
Started tasting blood in my throat during rnd 4 and that is never a good sign for me. Voice turned to crap and I coughed for about two hours. Still waiting for my ENT appt. this month.
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