Crossfit Day 107 | Nutrition Challenge Day 8

January 23, Monday
Workout – Today’s WOD looks simple enough. I’m a bit glad because I didn’t feel like a really hard WOD today. But I expect it to get progressively harder the next day. haha

WOD – 8 minute AMRAP 2-4-6-8…increasing rep scheme of Right Arm DB Thrusters (15lb), Left Arm DB Thrusters (15lb), Hand-Release Push Ups For Total Reps. My Results: 14 Full Rounds + 2 Right Arm Thrusters.

We practiced Overhead Squats first. We were suppose to do 3x10 OHS, but I was only able to do 5 reps w/ the 22lb bar. The rest of the time, I had to downgrade to the PVC pipe because it was causing too much strain on my arms. I was proud I was even able to do 5 reps at 22lb! The WOD wasn’t too bad at all. It just got a little tiring when we had to add more reps to each round, but I think I did fairly well. I probably could have used a 20lb db, but I didn’t want to overdo my right arm. We did 3x20 GHD Hip Extensions afterwards.

Start of Month 3 - Crossfit Day 43

September 12, Monday
Workout – I am tired today. I haven’t been sleeping well because I’ve been going to bed late reading “Snow Flower & the Secret Fan.” I know I should get more rest so that I can do work & work-out more efficiently, but I am weak when it comes to reading a good book. I am dreading today’s WOD because it requires 1000m row & I am absolutely horrible at rowing. I’ll just have to do my best.

WOD – 1000m Row, 50 DB Thrusters (45/30), 40 Pull-Ups (blue & purple band), 30 Burpees for Time. My Results: 19:58 minutes.

We started off doing Overhead Squats. I stayed w/ the 22lb bar because any heavier & my knees start to turn in & my upper body doesn’t cooperate. I was able to do more than I have ever done before. My upper body still needs to get stronger, but I am slowly getting there. There were 10 ppl tonight so we split into 2 groups. I was in the 1st group w/ 6 girls. The trainer actually showed me what I was doing wrong at the beginning of the row so I kept trying to use what he showed me & I felt like I didn’t fatigue as much as I did before. I have to extend my arms out & then bring it back in before my knees go back in. I will have to keep practicing. I was the last girl to finish the rows. But I still finished them in a little over 5 minutes so that’s still good for me. The DB thrusters weren’t too bad after the first 25, but then it got heavy & tiring. I rested after 3-5 repetitions so that I could finish. I was the 1st to finish those, then onto the pull-up bar. I was able to do 4-5 at first, & then it dwindled down to 1-2. The last 11 took me a long time to finish. I did one, & then had to rest. Lastly were the burpees. I sure do hate them. I did them slow & steady & was able to do 15, then I was tired & things went slower from there. I was crawling part of the way, but I kept my eye on the clock. I wanted to finish them before 20 minutes & I was able to do that! Haha It’s the little things that matter to me. Afterwards, we did 3x15 Reverse Hypers. I did 3 sets of 10s, then 1 set of 15s. They were tough & require you to use your butt & hip muscles. It’s a new machine so I’m sure w/ time & practice, they will be easier to do.

Crossfit Day 18

rudie2shoes vs double unders

Winner: double unders

August 1, Monday
Workout – We reviewed the Overhead Squats (OHS) & I was unable to do a full one since my knees & shoulders kept turning w/ the 22lb bar. The trainer had to modify if for me by putting a box & a large plate behind me so that I would be comfortable doing the squat without toppling over. We also had the Hand stand Push Ups (HSPU) to do but I knew my arms are too weak to even attempt those, so again, I had to modify doing push-ups while my legs were propped up onto a 20” box & sticking my butt up to do a push-up. My head had to hit the ab mat on the ground. They were difficult enough.


WOD – For Time 500m Row, then 5 Rounds – 30 Double Unders, 15 5 Overhead Squats (20lb), 10 Hand Stand Push Ups Box Push Ups (20”), finish w/ 500m Row for Time. My Results: 27:30 minutes.

My modified WOD was still very difficult for me. The double unders had me huffing & puffing. I whipped my arms so much that I didn’t even realize what I had done to myself until after the WOD was over. It looks pretty bad. I need more practice w/ double unders. I was able to do about 7 in a row, but then I would mess up a lot after that. I struggled w/ the OHS since my right shoulder rolls forward & my knees roll inwards, but I kept trying. I want to get my shoulders & knees stronger so I can do this without having a box behind me to keep me from toppling over. The box push ups are much more difficult than regular push ups. There’s more weight going towards your arms & I struggled w/ those as well. I was exhausted by the time I reached the rowing machine & I did my last 500m in almost 3 minutes which is really slow. I did some stretching afterwards, did 30 GHD sit-ups. Then I told another girl that I’ve never done a hand stand before so she told me to get the other trainer to assist me. With an ab mat on the wall, my arms locked out & about 1 foot away from the wall, I tried to throw my legs onto the wall. That didn't work, so the trainer had me in a push up position & he pulled my feet onto the wall. My arms are still too weak, so they buckled & wouldn’t stay straight & my head hit the ab mat, but it was pretty cool being upside down like that. He told me to use more ab mats next time so that my head doesn’t hit the ground like that & just work on the hand stand, then slowly work my way into a HSPU. How awesome that I did my first semi hand stand! I definitely want to practice those too.