My CrossFit Journal (week 23)

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Week 23 Day 1.

Floor Bench Press
3-3-3-3-3-3

I think my max is 70lbs. I tried lifting 75lbs and got 2 in, but managed to fail on the third. I tried multiple times after a break but just couldn’t. The bar wouldn’t move, and I just laughed! It went nowhere!

The warmup was fun but I hated it. That’s an oxymoron if there ever was one. It ended up being 3 rounds. I brought a 12kg kettlebell with me:

ran 100 meters with the 12 kilo kettlebell. Much harder than you’d think it’d be.
10 kettle bell swings
run 100 meters
10 thrusters with the kettlebell.

Moses. I was so glad it was over when it was. My arms killed.

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Week 23 Day 2.

Scaled WOD
5 rounds
400m run
10 thrusters (I used 45lbs)
10 knee to elbow (strict. Meaning: no swinging yourself into the position)
10 supines
We had 25 minutes to complete 5 rounds. I ended up doing 4 full rounds in 25 minutes. Almost a 2k run with those laps! I found the thrusters the hardest part of the workout for sure.

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Week 23 Day 3.

Warmup

15 med ball burpees
15 overhead lunge with the med ball
15 cleans with the med ball
Do this twice.

Then 8 rounds of:
swim strokes  (20 seconds on, 10 seconds off til the 8 rounds are complete)
Kettlebell get ups…. With 8 kilo kettlebell. (20 seconds on, 10 seconds off til the 8 rounds are complete)

The kettlebell get ups are hard on the abs! You have your kettlebell in your arms, with your arms fully extended. Keep them above your head. Do a sit up, keep the kettlebell up above your head. As you can imagine the first few I was grunting super hard to get my situp in. lol

Why is it that sometimes the warmup feel ss much more harder than the workout? lol

WOD:
8 rounds every 2 mins
200m run (I think my fastest time was 40secs — the very last round)
10 tru pushups…keep your elbows back. I did them on my knees since they worked my triceps really hard and I felt like I couldn’t do them on my toes lol

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1 Comment

  1. Nance, did you take “before photos” before you started crossfit? You’ve got to be noticing changes. It would make an awesome post!

    Nancy says: No, I didn’t actually – because I really wasn’t happy with my body (belly area) then lol.

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