Recap: Wed, Fri, Sat, Sun

30 November

Shoulder Press 3-3-3-3-3
100, 120, 125

I was not thrilled with this.  By now I should be able to complete the 5 reps of 125#.  Granted I know that Shoulder Press is usually pretty slow in the progression department so I'm not expecting some huge gains but I have been trying this one for what seems like a while now.  I need to re-evaluate and make sure I am doing everything properly i.e. record myself.

Shoulder Press 12 =>15
100# at 12 reps

This was my first time completing this workout at 100# for 12 reps.  I was happy that I at least have progressed on this one.

AMRAP in 15 min. of

7 Sit-Ups
7 Pull-Ups
7 Double Unders
Total: 17 + 2 double unders

I was shooting for 18 on this one but my arms were getting worse on the pull-ups as each round came.  There were a few times where I got tripped up on the rope as well which did not help with the time.  Didn't have any issues with the sit-ups.

02 December

15 Reps of each:

Shoulder Press, Push Press, Push Jerk.  After each lift, do 10 ring dips and 10 sit-ups then rest 1-2 minutes.

SP: 95#
PP: 115#
PJ: 135#

03 December


Tabata Style 3 minutes work/ 1 minute rest for each station. Team with the most points wins that specific station.

Split into teams and start at a station. Work for 3 minutes at the station. Then at the 1 minute rest, add your points (see points below) and then move to the next station. Points are the total for each individual then added together for the team.

100 m Run 1 point for each 100m
29 m Tire Flip 1 point for each 29m
Kettlebell Swing Points .5(<35#), 1(53#), 2(72#)
Wall Ball Points .5(air squat), 1(<14#), 2(14/20#)
52 m Overhead Walking Lunge Points .5(<10#), 1(25#), 2(45#) for each 52m

I did 7 runs, 3 tire flips, 100 KB swing at 53#, 50 Wall Ball at 20#, 1 lunge @ 45#

04 December

Overhead Squat 5-5-5-5-5

115, 130, 140,150, 160 (4)

I'm not going to lie.  I honestly did not feel like working out that day.  I'm not sure why.  It has actually been quite sometime since I have felt like that.  I didn't feel extra motivated.  As you can see I still went and I have no regrets about going.  I mean honestly who could have regrets about getting stronger.

Tag You're It

How many places can you say "My warm-up has tire flips in it."  I know of one!  CrossFit Impavidus.  to my knowledge this was the first time tire flips were part of a warm-up but I'm sure it will not be the last time.

Do you remember playing tag in grade school running around aimlessly with not a care in the world?  This is nothing like that.


For Time:
400 m Run
50 Burpees
50 Pull-ups
50 Air Squats
50 Walking Lunges
50 Sit-up (abmat)

With a team of 2:
Team member A runs 400 meters. While they are running, team member B begins with the burpees.
You must keep track of the completed reps between the two team members!
Once team member A returns from the run, they START where team member B left off i.e. if team member B completed 40 reps of the burpees, team member A will start with 41 while team member B runs 400 meters.
Once the 50 reps are completed, begin on the next exercise immediately. i.e. (using the above scenario), team member A finishes the last 9 burpees. They will then start the 50 pull-ups and continue until they are done with the pull-ups or when team member B returns. When team member B returns from the run, team member A will go run and team member B will START where team member A left off.
One person on the team is always running. The other is working on the other exercises.
Time stops when all of the reps have been completed and the runner is back.
Post total time.

Total Time:  15:54

Thanks to Stephanie for being my team member now that I am not broken haha.

Tire Flippin Fun

Woo hoo we flipped some tires today at CrossFit Impavidus!  I am so happy.  That was the first time for me.  So Saturday's at CFI are free for anyone to come and play. Today we had some new faces come in.  29 people in all showed up.  So what did we do today?  Well we had four teams of 7 (one with 8) and there were 2 different circuits today.  Each person would be at a station (rest counts as a station).  Once the first exercise was done for each circuit (tire flip, sled drag), everybody would shift to the next station.  We were counting (rep wise) only one of the exercises in each circuit.  Each circuit would be preformed for 10 minutes.  After 10 minutes, you switch to the other circuit.  It was a little hectic but it was still fun.  As Coach Conan said everybody was helping each other out, if people weren't sure what there next station was they would hop up and do pull-ups, burpees, jump rope, etc.  They kept moving which is important.  I had a little slip up if you will.  When I was on the DB Snatch, I grabbed the 20 lb. DB.  Coach noticed that I was more or less flinging the weight like it was nothing and he said you need a heavier weight and he was right.  While I knew that the weight was light (I grabbed it because it was the one next to me) I was initially thinking reps, reps, reps.  What I should have been thinking was I should be challenging myself.  After a few more with the 20, I dropped it and grabbed the 30.  Much better.  After we were done, I worked on some kipping pull-ups and double unders.  My thumb is still sore at the joints but it does seem to feel better.

Also, signed up for the Brambleton Ribbon Run (5k) with Team CrossFit Impavidus.  The race is on the 9th of April.  Hoping for a better time than the last one.  Come out to run or to support!


20 AMRAP (10 min split w/ teams)
Tire Flip – rest
Pull ups – rest
DB Snatch  (count reps) – rest
burpees

sled drags- rest
pull ups – rest
wall ball squats (count reps) – rest
jump rope