WLC Final Workout: Saturday, 11/8/14

9 minute AMRAP:
2 step ups
2 push press (43#)
40 m run
4 step ups
4 push press
40 m run
*continuing adding 2 reps each round until the 9 minute mark

167 reps. Got 207 reps the first time around. Hate, hate, hate that I did so much worse but I guess it makes sense, given where I am. Those step-ups killed me again. I just couldn’t push myself hard enough on them. Felt so slow and exhausting.

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Custom CrossFit Programming and League Workout #7: Friday, 11/1/14

A1. Waiter’s Carry, 4 x 40yds each side, rest 60sec
1. 20#
2. 35#
3. 35#
4. 35#
A2. Single Arm Braced DB Row @ 31X1, 4 x 6-10, rest 60sec
1. 15#, 10 reps
2. 20#, 10 reps
3. 25#, 10 reps
4. 30#, 8 reps


B. Powell Raise @ 30X1, 3 x 8-10, rest 1min b\t arms
1. 5#, 10 reps
2. 7.5#, 7 reps
3. 7.5#, 7 reps – Hard with left arm. Right arm kind of crushed this.


League Workout #7:
“The Rabbit”

4 Rounds For Time:
400m Run
15 T2B
15 Back Extension
Time: 969 seconds
The run really slowed me down here. I know I could have done better. Really got down on myself for this performance.

League Workout #6: Saturday, 10/25/14

Did this one at CrossFit Rehoboth!


15 Clusters (53#)
50 KBS – Russian (35#)
15 Burpee Over Bar
50 Airsquats
15 Powersnatch (53#)
50 Pushups
15 OHS (53#)
Time: 20:37 (1237 seconds)
I knew the pushups were gonna make my time really high, but overall, I moved WAY slower than I would have liked. My lower back was hurting me during the kettlebell swings so I had to break those up into sets of 5 right off the bat! Ugh. The powersnatches were a shitshow. They felt so heavy, like I wasn’t getting enough power into them. Wrists were hurting during OHS but my wrist wraps helped once I put those on. Wasn’t happy with this, but happy to get it over with.