3 round CrossFit WOD at home

Since we were wide awake from the amount of sleep we got the other night, and the caffeine in our systems from the McDonalds mocha’s. Last night at midnight the Boyf and I had the best idea of doing a CrossFit wod. I decided to document it and put it on display for you guys.

3round-wodThis was the WOD that we came up with. Instead of going out full tilt like a regular CrossFit workout, we rested while the person completed the first workout (not the first round). I did 15 pushups, the Boyf did 15 pushups, then I moved to the elastic band pulls, then he did. And so on.

pushupsGood gravy. I need to practice my pushup form. This was probably the 8th photo of me in this position. My body is straight til the very end, and that’s when I dip my chest to the ground and keep my butt up high. It was difficult off the toes! I ended up doing most on my knees.

elastic-band-pullsHere are the elastic band pulls that work your chest and tris. Having my photos in black and white makes me look more muscular. In color, it didn’t look that way — I promise. It’s why the photos are in B&W. Looks like I”m a beast. I assure you, I am a weakling.

bicep-curl-and-pressBicep curl and press. By the third round I was pooped.

tricep-pressThen it was the tricep press. I decided to do this two-handed, and do 20 instead of 10.

v-situpsThis is where I was speedier than the Boyf. I taught him how to do v-sit ups last night and he was uncoordinated but managed to pump them out. They’re difficult on the hips, quads and abs!

I think we both had fun doing this at home WOD together. We’re thinking of making it a regular occurrence. It’s great especially if you don’t want to leave your house at midnight to head to a gym ;)

Have you ever done a CrossFit WOD? Wheter it be at home or at a local box?

Last week I had a contest for the Brooke Burke at home workout DVDs and I drew the names this morning. Here are the winners:


Winners: please get back to me in 48 hours or I’ll draw another name. 

Enjoy your Sunday!

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My CrossFit Journal (1 Year, Week 37)

I am on Day 26 of the 50 day pushup challenge. Finally hit the halfway mark yesterday. I still do the pushups in the morning when I first remember because I don’t want it leaning over my all day to do them, and get lazy after work/working out and push them aside. Ha ha. Get it…

Anyway, they’re pretty tough now, I won’t lie. Some days are better than others where I can pump out 13 in a row and then rest for a few seconds and do the rest. But yesterday for instance I was only doing three at a time and needed a break! Funny how that works.

What I did this week, the short version:

M – CrossFit (+ 19 pushups) T – Rest Day (+ 20 pushups) W – Soccer (+ 21 pushups) Th – CrossFit (+ 22 pushups) F – Rest Day (+ 23 pushups) S – Rest Day (+ 24 pushups) S – 6.6km run (+25 pushups)

lol Looks like a lot of rest days. I swear it felt as though I worked out more than that…maybe I won’t continue the short version of my workouts ;)


year 1, week 37, day 1.


1 Clean & Jerk; 155/115lbs 5 Pull Ups 10 Push Ups 5 Back Squats; 155/115lbsics

I used 65lbs for this WOD. I completed 4 full rounds and I did 5 pushups for the 5th round. Either that or it was 5 rounds, and I was on my 6th. I should really write this down again…


year 1, week 37, day 2  Soccer Game!

 Yay soccer! Can’t really say much about this. We won? 1-0.


year 1, week 37, day 3

6 Rounds of Ring Dips

30 seconds of Ring Dips 30 seconds of rest

REST 3 minutes

AMRAP 7 Burpees (6″ jump)

I completed 52 ring dips (like I was sitting in a chair. The easiest way to do them. I really suck at tricep strength). Then it was time for the burpees. I did much better than I was expecting. I didn’t rest too much, and completed 56 burpees. I’m not entirely sure the coach believed me, because he said “Oh cool” when he asked my number. :(


year 1, week 37, day 4

Running yesterday morning in -1°c. Snowy, windy and chilly! But it was great!

I dressed in layers, and borrowed a wind breaker, mittens and wind-breaker mittens. I really need to go shopping for some winter apparel for running. I do have this great pair of wind-breaker pants I bought from Lululemon a few years ago, and they kept me warm throughout the run.

I didn’t have anything to eat before I went, and I could definitely tell I wasn’t in as great of shape as I was last week. So, note to self — must eat something before each run.

One thing I do have to say about running is that I’m on a completely different level than my Ironman Triathlete of a boyfriend. I mentioned that we ran 6.6km and told him that at one point we were running 5:45 minute/kilometers but the rest were 7 minutes. Sure, it’s slower than what I’m used to — but I used to exert myself much more. This time, I’m in control of my breathing and I’m running a further distance because of it. The boyfriend mentioned that it was slow, which was like taking a dig at me, But of course he didn’t mean it that way. I dwelled on it a bit, then told him to never tell me that I’m slow again — it bothered me. Because I know I can run fast. It just takes time. I really haven’t been running since 2010. Sure, I did 2 or so runs a week this summer, but I wasn’t being trained on HOW to run. I just went for long (5-6km), flat runs.

Running with Jenn and Steve is different. I take two puffs of my asthma inhaler, and off I go. It’s difficult at times, but Steve tells me to slow down and the breathing returns to normal again. It’s an anxious thing I have with running, but I’m figuring out how to get it back to a normal rate … with practice.

Look at the state of my bright pink shoes!  They are starting to wear out I think :( I’ve been on the eBay hunt for them now for a few weeks, since they’re a year and a hald olf.

As Steve said, There are only two kinds of runs. Good runs, and great runs. Yesterdays was just … good ;)

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My CrossFit Journal (Year 1, week 20)

The short:

  • CrossFit x 2
  • 5.35km run

The long (see below)


year 1, week 20, day one

Linda: Modified
Dead Lift (1.5 x Body Weight) I used 105lbs
True Push Ups (on the rings!)
Clean (0.75 x Body Weight) I used 55lbs
What 10-1 meant was that we had to complete 10 dead lifts, 10 pushups, 10 cleans. THEN count down and do 9 dead lifts, 9 pushups, 9 cleans… 8, 7, 6 etc. I ended up completing 5 dead lifts and 5 pushups on the rings and the buzzer went off. I didn’t even use “that heavy” of a weight, but I certainly felt it throughout the workout!

year 1, week 20, day two

20 minute time limit

5 Rounds
50 squats
12 chin ups

I came close to finishing the WOD and completed all 4 rounds of the 50 squats, 12 chin ups. I was on my 5th round of squats, and the timer went off. I think I had 5 left or so, then had 12 chin ups left to do.

After this workout I met up with my co-worker and her little boy and we went for a 5.35km run!!


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