Workout Summary for the Week of 8/11/14

Since we started CrossFit at the beginning of August, we had only been able to go to a class once a week. This week definitely changed that pattern…we went 4 classes this week – Monday, Tuesday, Thursday, and Friday. On Wednesday, we took a rest day from CrossFit because we went to visit my family to see my brother and our niece and nephew that were visiting. We were still able to play an hour of tennis, a short game of racquetball, and bring my nephew to the beach to go body boarding. Yes, we definitely had an active, but fun week!

We are both really starting to enjoy CrossFit and get the hang of things. We learned a lot this week, and had so much fun going to classes.  Although, it’s certainly good to have the weekend off to rest and recuperate. Jumping to four hours of CrossFit does not come without some a ton of soreness!  No pain, no gain, right?

never give up

Even though I am sore, I have actually have been genuinely enjoying working out again and missing it when we didn’t go to class.  It’s been fun learning the ropes and going to class with T, especially since we haven’t been able to do something like this in a long time because of our old work schedules.  We love the community being formed at Crosstown CrossFit and it’s great to be a newbie to CrossFit at a new gym. We get the benefit of smaller classes and more instruction from the amazing coaches!

I thought it would be nice to consolidate my workouts for this week and give you a summary of the workouts we did this week. It’s also a great way for me to keep track of my progress and see how I am improving.


WOD 8/11/14

1. 5×7 Back Squat (5 rounds of 7 reps)

2. “Over Under”

10 Min AMRAP (as many rounds as possible)

10 Overhead Squats (Rx: 95/65)

30 Double Unders

Result: For the back squat, I did 45 lbs for the first round, then up to 65 lbs for the next round, then the last sets at 75 lbs. I used 35 lbs for the overhead squat during the WOD. I am still getting the hang of the Double Unders, so mine usually consist of a single jump, then a double, then a single, then a double, and so on.  But, by the end of the workout, I was actually able to do 8-10 double unders in a row!  I finished a total of 6 rounds for this workout.

Nothing to write home about, but I am being cautious, feeling out what I can do, what makes me work, and doing my best to avoid injury from being over zealous.


WOD 8/12/14

1. EMOM 10 (Every Minute on the Minute for 10 minutes)

5 Pull-Ups

2. For Time:

Run 800m

20 Dumbbell (DB) Snatches

15 Burpee Pull-Ups

Run 400m

15 Burpee Pull-Ups

20 DB Snatches

Run 800m

Results: For the first part, I worked on learning to “kip” and then working up to a full “kipping pull-up.”  For the WOD, I used 25 pounds for the DB Snatches, and finished in 17 minutes.  I am still working on my pull-up strength, so my burpee pull-ups were assisted by putting weight plates under the bar to assist my jump into the pull-up and make it a bit easier.  Felt great about the running though!


WOD 8/14/14

1. EMOM 15

7 Wall Balls

5 Toes to Bar

Max Box Jump Reps

2. Partner 250m x 6 relay

Results: This workout started off with 15 minutes on the clock, and every minute, on the minute, you would do 7 wall balls, then 5 toes to bar, then as many box jumps as you could do before starting the rotation again on the next minute.  I would usually leave myself 10-15 seconds of rest before the next minute so I could keep up a steady pace throughout the workout. I used 8 pounds for the wall balls and “kipped” to help with the toes to bar. I was able to do a total of 105 box jumps in the 15 minutes.  The partner relay was actually a lot of fun. Basically you ran 250m, then tagged your partner, so you could rest while they ran, and then you started again when they came back (repeated 6 times).  I enjoyed the change up and short sprints.


WOD 8/15/14

1. 10 min work uop\\p to heavy power snatch

2. “Spaeller vs Khalipa”

1 Power Snatch

1 Round “Cindy”

2 Power Snatches

1 Round “Cindy”…

and so on up to 10 rounds, increasing 1 power snatch after each round of “Cindy” with a 20 minute cap


5 Pull-Ups

10 Push Ups

15 Air Squats

Results: I worked up to 35 pounds for the Power Snatch.  This movement definitely took a bit of time for me to learn, and will take some more practice to master, but it was a good start for never having done this before.  For the pull-ups, I put 2 plates under the bar to assist and did 1 round of “regular” push-ups, and the rest on my knees.  Still working on that upper body strength.  I ended up completing 9 rounds and time was called when I was working on my 10th round.  I got through 4 snatches before time was called in my last round.

If you have any questions regarding how to do any of these movements, click here for a pretty complete list of CrossFit exercises and video instructions on how to do them.

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