Category Archives: This Week’s WOD’s
Hi there, faithful followers. Please excuse my absence the past few weeks. I was super busy with finals and such, but I’m happy to report that I’m all graduated with my BA in English, and the next stop is grad school in the fall!
Anyway, I’ve been thinking about the format of this site, and I think it’ll be best to change the weekly WOD’s from just a rundown of every single workout I do (cause I do a lot of them, and it’s probably pretty boring to read if I don’t have much to say about a particular one) to focusing on two or three from that week that have particularly stood out. So we’ll see how that goes.
I have also begun training for the Mid-Atlantic Garage Games in August, which will be held right here at our awesome Virginia Beach Sportsplex. I’m going to be competing with a team from my box – two guys and two girls, including me – and I’m incredibly excited for it! It’s already proving to be challenging and demanding, but I’m loving the added motivation that comes with pursuing a goal like this. So anticipate hearing lots about my trials and successes with that extra training too.
WODs that sucked this past week:
“Tabata Something Else”:
Max reps of tabata pullups, pushups, situps, squats with no rest in between.
You probably know, but tabata anything is 20 seconds of work and 10 seconds of rest for 8 rounds. If you haven’t done this with any exercise yet… please go experience it. It’s just insane. Unfortunately I ripped my hand by the third round of pullups, so the next five rounds were pretty painful. And the pushups! If you really want a humbling experience, do tabata pushups. I was down to 4 a round by the last couple sets. Situps and squats were a nice break, until the very end when I was about 90% sure my legs were actually on fire. At the end of this, I’m sure everything hurt but the only thing I noticed were my poor legs. So yeah, this is a great workout if you want to completely burn out your major muscles. Just remember each time – you can do anything for twenty seconds, right?
Result: 285 reps + one gross ripped callus
5 Rounds for time:
9 Deadlift (95/135)
6 Hang power snatch
3 Overhead squat
This sucked because, plain and simple, my overhead needs serious work. Snatches are a definite weakness, meaning hang snatches are just a total nuisance for me. After ripping my hand the day before, I could barely grip the bar properly either, which is part of why this wasn’t a great workout for me. I definitely can’t blame it all on my hand, though. I’ve got to work on my stability and confidence in my overhead squats and snatches if I want to improve here.
I’m not sure of my exact time for this, but I know my weight was only a disappointing 65 lb.
Favorite WODs this week:
21-15-9 reps for time:
Then rest until 10-minute cap reached
Run 1 mile
I liked this because I’m pretty comfortable with a 95 lb. clean, and because I really need work with ring dips if I ever want to get a muscle-up.
Result: Elizabeth – 7:55, blue band for ring dips. Mile – 7:22
5×3 Back squat, Increasing
Then 3 rounds for time:
12 Wallballs (16 lb/20 lb)
12 Box jumps (20 in/24 in)
12 Toes to bar
I didn’t think I would like this WOD because of my intense hatred for wallballs. But all my hatred has turned into hard work to get better at them, and I did the first two rounds of wallballs all unbroken and the last round in two sets of 6. I actually surprised myself with my time on this one. Yay!
Result: 5:44, Rx
Alright, I’m off to do some heavy push presses and front squats, then a surprise team workout that I’m sure will be just as fun-filled. As always, feel free to leave your thoughts or advice! Ideas for a team name are also welcome!
This past week was particularly challenging because, once again, I was sick for half of it. I am just so elated that it is finally warming up and I can hopefully put this horrible season of flus, colds and obnoxious winter allergies behind me. Here are the WOD’s I somehow made it through this week:
Tuesday: 40-30-20-10 reps, for time:
Wallballs (16 lb./20 lb.)
Kettlebell swings (35/55)
Result: 13:28, Rx
Unfortunately, I went back to the gym way too early for how sick I was over the weekend. The result was this terrible time. I felt like I had to pass out/throw up the whole time. Lesson? Take your rest days when you need them! Working out sick SUCKS.
Wednesday: 5 rounds for time:
5 power cleans
5 front squats
5 push jerks
Rest 90 sec.
Result: 22:49 @ 95 lb.
Okay, no one took longer than me to do this. Proooobably because my max clean is only like 15 pounds heavier than this. I was literally throwing up in my mouth and thinking I was going to die. However, I feel quite accomplished… and sore – reaaallly sore.
Thursday: Could. Not. Move.
Friday: Open WOD 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed
Basically, unless you have a terrific Fran time, this was a 4 minute workout for you.
Result: 41 reps, regular pullups… Yeah, couldn’t get the chest to bars to save my life, so I figured I would at least get a decent workout, quit trying to get them and do regular pullups. So, for me this was fun and quick and relatively painless (compared to Wednesday, the thrusters were cake). For those competing and getting reps up in the 200’s, I imagine it was a bit more painful.
Saturday: Team open WOD at our gym for new people interested in joining. Basically lots of cardio – wallballs, burpees, box jumps, slamballs. A nice little break from my sore, sick week.
So, the worst thing to happen to me this week was not 13.4. On the contrary, I think that was the least painful open WOD so far. The most painful thing to happen this week was ripping a huge callus on my left hand ten minutes before 13:4! And the subsequent horrible pain from having to apply new skin like three minutes before doing toes-to-bar. I don’t know if you’ve ever had to use new skin… but if you have, you know what I’m talking about. Yowwch. I even went out of my way the day before to buy gloves cause of my ripped callus on my other hand… then didn’t wear them, of course, cause – well, cause gloves suck.
Anyway, here’s this week’s WOD’s.
Monday: 3×5 Back Squat, then
20 toes to bar
Result: 135 lb. back squats
Yes, commence the hand-destruction that continued all week and culminated in the holes in my right palm and left… whatever that area on your hand is where all your main calluses are.
Tuesday: 10 min Amrap:
5 power cleans 125/185
7 handstand push-ups
9 ring dips
Result: 2 Rounds + 1 handstand push-up @ 95 lb. + band for ring dips
So… I didn’t really try to get a lot of reps with this WOD. I basically used it for skill practice of my handstand push-ups, because… I’ve never done them before! It was rough – it probably took me 4 minutes at least to get through the first 7 handstand push-ups – but I’m proud that I got through them. Not bad for never having done them before!
Wednesday: Sequence of:
21-18-15-12-9 unbroken pull-ups for time
Result: 7:49, broken
Then: 10 100-m sprints with 90 seconds rest in between (not for time)
Well, this is how my palm ripped. 75 pull-ups later…
Y’all can look that up here if you haven’t been paying attention.
Result: 41 reps, Rx
Unfortunately, I was more concerned about the horrible burning in my torn hand than throwing 95 pounds overhead. But I liked this WOD. I wish I had done it over after my hand healed, but it’s alright, I feel pretty good about what I did.
For those of you who are at this point annoyed with me going on and on about my ripped calluses… go somewhere else because you’ve obviously never ripped a callus! It’s a tragedy! You work so hard to get these wonderful, hideous, stone-hard, perfect-gripping monstrosities to help you with your WOD’s, and then all your hard work is nothing more than a disgusting flap of too-hard skin on the floor. Yes, friends, this is only a taste of my sure-to-be hit, Ode to a Callus, coming soon to Functionally Fit. 😉
As always, I’d love any input you have about the Open or whatever other primal things you’d like to discuss!
Meet my caveman. ❤
On the minute for 20 min:
1st min – 35 double-unders
2nd min – 2 cleans
Result: 95 lb. cleans
3×5 Shoulder Press
Result: 65 lb.
3 rounds, 3 minutes each:
8 Thrusters (65/95)
1 min rest between rounds
Result: 84 reps, Rx
3 rounds for time:
20 box jumps (20″/24″)
400 meter run
Result: 16:59, Rx
Um… obviously, we didn’t know what 13.3 was going to be until after we did this WOD…
Thursday: REEEEEEEST! So very needed.
13.3… Aka, Death by wallballs.
12 min amrap:
Karen (150 wallballs)
Result: 158 reps, Rx
10 min amrap:
5 deadlifts (135/225)
Result: 160 lb., Rx
Questions? Advice to get better at Karen? (Yes, I know, man up. But omg…) Horror stories about 13.3? Anything primal is comment-worthy!
4 rounds for time:
400 meter run
10 overhead squats (95 lb./135 lb.)
Result: 12:14 @ 65 lb.
Lesson of the day… work on overhead squats. Obviously… 30 lbs. under Rx is pretty crappy.
On my own lifting: Deadlift 3×5 @ 155
21-15-9 reps for time:
KB Swings (45/70)
Push Press (75/115)
Result: 11:50 @ 65 lb.
Lesson here? Don’t underestimate. Definitely could’ve pushed 75, added maybe an extra minute at most. Well, now I know.
On the minute for 20 min”:
Even min: 3 Squat Cleans, increasing each round
Odd min: 30 seconds, max rep strict pullups
Result: 105 lb. final clean weight, 22 pullups
Not too shabby for my first WOD with strict pullups (no kipping allowed).
For time: Sequence of 21-18-15-12-9-6-3
Toes to bar
Then 5 burpees + 20 double unders between sets
Result: 16:39, Rx
This was… way harder than it sounded when I read it.
Crossfit Open 13.2!
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder-to-overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box jumps (24″/20″)
Obviously the girl weight is 75, not 115. The Crossfit website apparently puts the men info first… sexists.
Result: 169 reps, Rx
Questions? Comments? Snide remarks or constructive criticism? Comment away.
Well, the “Crossfit season” has begun. Crazed athletes everywhere have just submitted their first open scores and are losing sleep thinking about the next four workouts. Meanwhile, this girl is… simply regretting the doughnut she ate today. Now, for the rundown of this week:
Meet Cindy, the girl who left me with throbbing shoulders for four days after this WOD.
Cindy – 20 min Amrap:
Result: 13 Rounds (3 rounds Rx pushups, remainder w/ knee pushups)
Now, I definitely didn’t take the gold for speed on this one. However, I’m happy to say that this is the first WOD I have done with all Rx pullups and no band for support! I also did the first 3 rounds with Rx pushups. However, had to give that up when my shoulders turned to jell-o. But watch out, pushups, cause you’re next.
12 min Amrap:
3 power cleans (125 lb./185 lb.), touch & go
10 toe to bars
Result: 4 Rounds @ 95 lb.
As if Cindy didn’t destroy my uppers enough…
Big, fat, luxurious REST DAY.
2 Rounds for time:
1 min dumbbell squat cleans (20 lb./35 lb.)
1 min deadlifts (155 lb./225 lb.)
1 min pushups
1 min dumbbell jerks (20/35)
1 min rest
Result: 46 reps for round 1, 51 reps for round 2, Rx baby
Open WOD 13.1! Read the last post if you don’t know what that is. Uh, and while you’re at it, step your game up, cause everyone knows what that is by now.
Result: 120 reps, Rx
Didn’t quiiiite make it to the 100 lb. snatch. Okay, I was off by about 10 @ 75 and 20 burpees. But I think I did pretty well anyway. I have horribly flat feet that always cramp up during WOD’s like this, which is what happened during the second round of burpees, so I ended up doing the rest of the WOD barefoot. Currently I wear the Crossfit Nano U-forms for most of the WOD’s and occasionally put on my Pumas for running, but I’m thinking about a very minimalist alternative since I seem to have less cramping problems when I’m barefoot. Definitely open to any helpful suggestions in this area, so please let me know if you have an opinion in the minimalist shoe discussion.
5 min of front squats, pick your weight. Alternate w/partner for max reps. Result is weight x number of reps completed.
Then, 15 min amrap, alternating:
Partner 1 – 400 m run
Partner 2 – 15 wallballs and 10 box jumps (20″/24″)
Result: 6, 370 lb./7 rounds with my great partner, Olivia!
I apologize for the lateness of the Wodcast. It should be posted soon, and we’ll be talking about the Open. As always, please feel free to leave questions, comments, concerns, or pictures of you drinking beer while doing burpees below.
Wow, what a tough week. I feel like I’m always saying that… but really, this one might take the cake on the overall soreness factor. The heavy lifting has definitely roughed me up and my lungs have been doing some serious extra credit. Plus I look like I must have gotten into a fight by the bruises on my thighs, chest and upper back. Needless to say, I’m taking a much-needed rest day today! Here’s a breakdown of this week’s WOD’s.
This WOD was designed to be 7 rounds for time of 35 double-unders and 3 power snatches. However, my class was too large for this (and it was way too cold to send people outside) so we did 7 rounds of each, every minute on the minute.
Every minute on the minute alternating w/ partner:
3 Power snatches
Result: Completed w/65 lb. snatch, mostly double-unders but some singles toward the end.
Max rounds in 12 minutes – progressing by multiples of 3 (3, 6, 9, 12…):
Kettlebell swings (35 lb., 55 lb.)
Result: 18 Rounds + 12 extra kettlebell swings, Rx
The impossible WOD! Apparently my coach thought we all needed some extra torture cause front squats don’t leave us winded enough…
Every 5 minutes for 15 minutes, for time:
Run 800 meters
Rest 5 minutes, then:
3 rounds for time:
10 Front squats (95, 135)
10 Push jerks, same weight
Times for each 800 m run: 3:27, 3:34, 3:28
FS/PJ time: 7:40 @ 75 lb.
30-20-10 Reps for time:
Hang power clean (95, 135)
Knees to elbows
Result: 13:36 @ 85 lb.
Crossfit Total! Crossfit total is your number for the sum of your 1 rep max back squat + deadlift + shoulder press. This was the most fun thing we did this week, cause it’s really cool to use this as a benchmark to see how you’ve progressed. I was disappointed in my shoulder press because I only went up 5 pounds from the last time I did it, so that’ll be something for me to work on. However, I got new PR’s for my deadlift and back squat, so that’s exciting!
Result: 420 total.
Back squat: 155 lb.
Shoulder press: 70 lb.
Deadlift: 195 lb.
Overall, it’s been a great week. Unfortunately I didn’t have it in me today to do the ridiculous thruster/pullup/clean/pushup workout today. Five days in a row is a loooot of Crossfit, and this girl is pooped.
On another note, stay tuned for some paleo recipes in the next post. I have a couple recommendations for things I’ve tried recently and liked, and I have a few friends who’ve started paleo in the past couple weeks and want to share what they’ve come up with. Have a great weekend and stay primal!
Can I just say… ow. I’m exhausted. CF Open WOD’s all week long. My body is crying. But happy at the same time, of course, because it loves working hard!
18 Min Amrap:
15 Box Jumps 20″ girls/24″ guys
12 Push Press 75 lb./115 lb.
9 Toe to bar
Result: 5 Rounds, 65 lb. push press
7 Min max rep…..BURPEES, to target
Result: 80 reps
10 Min Snatch Amrap
Result: 65 Reps w/ 30@35 lb., 30@55 lb., 5@75 lb.
(Just sayin’… I hate snatches. Owwwwwie. And this is scaled. The open progression for women is 45, 75, 100, 120. WHAAAAT.)
15 Min Amrap:
9 Deadlifts 100 lb. girls/155 guys
15 Box Jumps 20″/24″
Result: 7 Rounds + 9 ex. deadlifts, mod. w/ girl pushups
Really, I don’t even want to talk about Friday. My thighs are cringing at the memory. But okay.
12 Min Amrap:
150 Wallballs (AKA Karen – yeah, this is its own workout. It’s hard enough by itself.)
Result: Karen + 90 singles… Crying about my feet cramping/laughing at the prospect of having time to complete one whole rep. Really though, I should relegate myself to a daily wall-ball practice. I am the absolute WORST at these. My chin is always scraped up cause I can’t catch to save my life, I drop the ball out of clumsiness half the time instead of exhaustion like I should – it’s just a pitiful mess to watch. Um… tips? Places I can buy a good face mask? Help!
Also, my calluses seem to be spreading like the black death. Yuck. I mean, I know it’s part of it but they are just so ugly. I now have a small pocket to store things in my middle finger.
Ah, well, nothing a little bacon love can’t make right.
I’m going to be doing a post a week to document where I am on my personal Crossfit journey. Feel free to totally ignore these posts if you’re uninterested, or you can definitely leave comments or advice if you’d like. I’d also be interested in your WOD results and progress if you’d like to share!
On the minute for 20 minutes: 1 squat clean + jerk @ 85% of max
Result: 100 lbs.
“Helen” – 3 rounds for time:
Run 400 meters, 21 kettlebell swings @ 35 lbs., 12 pullups
Result: 12:18 (blue band for pullups)
Wednesday: No WOD, had to work 😦
Thursday: Co-Ed Couples WOD (with my wonderful boyfriend as my partner!)
14 rounds for time:
6 deadlifts (Men 225, Women 135)
8 kettlebell swings (Men 55, Women 35)
Then 1600 meter run
Result: 20:40 Rx
Friday: 3 rounds for time:
10 power snatches
10 box jumps
Result: 6:42, 65 lb. snatch, 20″ box
Then 3 rounds for time:
10 clean + jerk
Result: 8:43, 65 lb., blue band
If you’ve transitioned to a Paleo lifestyle you’ve probably noticed a couple things about it – you’re hungry, like, all the time… and it can be kind of rough trying to find food you can eat.
The good thing about the first part of the problem is that Paleo doesn’t ask you to count your calories or restrict yourself to a certain amount of meals per day. If you’re hungry you don’t have to wait until a certain time to eat. That being said, you also can’t camp out in your kitchen all day cooking. So here are some tips on how to eat throughout the day.
1. When you have time to cook, try to make enough to last more than one meal.
This helps out especially if you have a job where you’re away from home all day. Just pack your delicious caveman cuisine into a Tupperware and save yourself that painful trip to the restaurant where you’ll have to harass the server with a million questions about each menu item.
2. Eat until you’re full!
Every meal, every time. Seriously. Otherwise, you’re going to be ravenous again in twenty minutes. Trust me, that gets old quickly. Of course, don’t gorge yourself till you can’t move, but you get the point.
3. Stock up on paleo snacks.
Your fridge should always be jam packed with fruits and vegetables. Other really good snacks to graze on throughout the day are almond butter, cashews/assorted nuts, dried fruits (try to find the kind without preservatives), hardboiled eggs, bacon, jerky (again without preservatives if you can help it), kale chips and anything coconut (they have roasted coconut chips, coconut strips, and of course coconut water). A lot of these things can be found at your local farmer’s market. Trader Joe’s and other natural food stores carry some as well. And you’d be surprised what you can find if you look hard enough at your regular grocery store. Today at Walmart, I found Crunchies dried fruits, which are all natural with no preservatives, nuts, Naked coconut water, cage-free organic eggs and almond flour. Not bad for your neighborhood superstore. You really just have to keep your eyes open and make a point to hunt these things down.
4. Protein powder.
Post-workout, I’m always starving and I usually am rushing off somewhere in a hurry, so this is an absolute necessity. I also use it if I just really have no time to make anything or go to the store.
5. Try quick and easy recipes.
I know there are a lot of awesome paleo recipes out there, but every meal doesn’t have to be a gourmet affair. Sometimes there just isn’t time or money for that. Easy and quick meals include avocado and tuna salad, chicken salad, rotisserie chicken with veggies, and Old Faithful – eggs and bacon.
I hope this is encouraging to those of you feeling the stress of trying to do this paleo thing right. I know it can seem difficult, but doing some of these things should make it a little bit easier on you. Please feel free to let me know if you have additional tips, questions, comments or pictures of your favorite paleo meal!
This week’s WOD’s:
Monday: “The Chief” – Max rounds in 3 minutes of
3 Power Cleans
Rest 1 minute, Repeat 5 cycles
Result: 80 lb. cleans, 17 total rounds + 7 extra cleans
Tuesday: Skill – 5×5 Front Squat
Result: 110 lbs.
WOD – For time:
Run 1200 M
Wednesday: No WOD
5×5 Back squat
Result: 145 lbs.
Thursday: For time:
21-15-9 reps of
Result: 6:43 (20” box, 75 lb. clean)
Friday: Had to skip snatch WOD because of rotator cuff problem 😦
5×5 overhead press @ 65 lbs.