My CrossFit Journal (Year 2 Week 40)

Has it really been months since I did a CrossFit workout recap? Huge fails.

I usually post this kind of stuff on Monday but I wanted other things to go up before this (boring to you) post. I had an idea. Recap all my workouts once a month into one post? Does that sound like a better plan than posting it weekly? I want my blog to be enjoyable for you guys to read, too. Let me know, will ya?

I am almost at the 3 year mark of joining CrossFit. I’ve had a few bumps in the road where I attend 3 or 4 times in a month and then get all hardcore (I’m actually mediocre for those people who always do Rx’ed WODs), but I keep at it because I freaking love it.

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My CrossFit Journal (Year 1, week 27)


year 1, week 27, day one

Behind Neck Split Jerk


We moved up in weight each time we did a set. I was on my last set of weights and it ended up being 85lbs. I dropped the weight behind my back as I was lowering it down on the first go. I decided to stop then and there, it got too heavy to bring down to my shoulders. My last successful behind neck split jerk was the 5th round at 75lbs.

Then it was time for the WOD:


I got double unders for the first time!!! We were practicing them before the WOD and I got like 6 and 7 in a row for a few go’s. I tried to do it for the WOD but I couldn’t go fast enough and I kept tripping over myself. It was just faster and easier for me to do 3x the amount of single skips. I ended up getting down to the 30’s. We only had 10 mins for it. I surprised myself and pumped out all 50 sit ups without stopping on the first round. Boom! That’s how it’s done ;)

My elbows ended up bruising pretty badly as the skipping causes some whip marks on my arms, and sometimes my butt or ankles!


year 1, week 27, day two

 The Seven – Modified

Five rounds for time of:

7 Handstand push-ups diver bombers
7 Thrusters; 135/95lbs I used 50lbs
7 Knees to elbows
7 Deadlifts; 135/95lbs I used 50lbs
7 Burpees
7 Kettlebell swings; 2 pood/1.5 pood I used 16kg
7 Pull-ups

It was a tough one. I was on my forth round and completed the 7 dive bombers and 7 thrusters and the timer went off. We had a 25min time limit. So nuts.

I shamelessly took before and after pictures… in the elevator. Like I said. No shame man! No probs. Full of sweat.

Before: Happy and pumped up!  After: Tired and hungry.


year 1, week 27, day three

Hang Clean:
20 Minutes to Establish 1RM

We had twenty minutes to get to our one rep max. My 1 rep max hang clean ended up being 100lbs!! LOL omg. So awesome. Tried for 105lbx three times after, and failed. So – guess I found my 1 rep max, for sure! 100lbs impressed me. Holy cow.

Example of Hang Clean (source)

AMRAP 8: (as many rounds as possible in 8 minutes)
8 Ring Dip
8 Hollow Rocks I did V-Situps instead, because my abs killed from the Annie WOD.

I completed 5 full rounds in the 8 minutes. No extras anywhere. I hate ring dips, they’re really difficult for me lol.

I tweeted this image of my biceps, again in the elevator. Hey, it’s a long ride up to my floor, and there’s a mirror. What else am I to do? ;)

I don’t know if this was a shadow from the overhead light, or if my biceps look this big naturally. Either way, I like it.


year 1, week 27, day four

We started out doing 40 minutes of Yoga at CrossFit before the Murphy Challenge:

1 mile run
100 pull ups
200 push ups
300 squats
1 mile runI was surprisingly not nervous for this workout until we were all sent outside to get a run-through of the WOD. That’s when my hands started shaking.

I completed my first mile in 7:40, which I was surprised about, I thought I was going slower. I teamed up with one of my CrossFit buddies and we did the 100 pull ups with the black band, together. Taking turns doing 10 each. We flew through it, and were one of the first 7-ish people to finish.

Now, the 200 push ups were what was the most brutal part of the workout. I don’t know how people flew through them. At one point I was laying down on my stomach with my forehead resting on my hands. One of the two CrossFit coaches came over to me and asked how many I had left. “70” I said. He then said quietly “mind over matter nancy, you can do this”. This is why I love CrossFit. Those simple words, I don’t know where the energy came from, but that moment right there is when I needed it. My other CrossFit coach was doing the Murphy challenge with us.

Finally getting into the 300 squats, and another CrossFit friend came over to me. He started CrossFit the same day I did, but he was one of the first guys to finish. Speedy lil’ thing. Anyway, he saw me struggling through the squats and asked how many I had left. I said “I’m at 181!” He too, said some encouraging words to me.

Finished my squats and bursted out of the CrossFit box (it’s like a warehouse) and tried to go into a full run. Most people were finished by this time, and I shouted “Oh F&C*” except I really swore ;) My legs felt like I had just done a brick-workout. Like folks when they’re racing in triathlons, and getting off the bike is difficult going back into running. My legs felt so heavy. I just shuffled along and pounded through it.

My final time ended up being 65:13. I was really proud of it, since I’ve never done the Murphy challenge before. I passed my year and a half at CrossFit last week, so it was due time that I did this. A few people said it was a “rite of passage” for CrossFit, to complete it.

I loved it, and I’d do it again soon. Does that make me sound crazy? ;)

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My CrossFit Journal (Year 1, Week 5)

I’m in a rut, and I need to get out of it. Once a week at CrossFit isn’t cutting it. Need to amp it up.


week 5 day one

This was the first WOD I did this week. I’ve decided to show you a video of it, Scott from Your Inner Skinny posted it and I loved it so I decided to share it with you all. Cool huh?

Except I did 45lbs not 100lbs. I got to 12 “thrusters” and about to do 12 kips. But only got to 8… in the seven minute allocated time.


Basically do as many reps as possible in 7 minutes of the following:
3 Thruster; 100/65lb
3 Chest to bar Pull-ups
6 Thruster; 100/65lb
6 Chest to bar Pull-ups
9 Thruster; 100/65lb
9 Chest to bar Pull-ups
12 Thruster; 100/65lb
12 Chest to bar Pull-ups
15 Thruster; 100/65lb
15 Chest to bar Pull-ups

Again. I used 45lbs not 65lbs for the Rx’ed womens.


[older crossfit journal entries]

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