December 2011
83 posts
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crossfit benchmark girls - annie (modified)
WOD: Annie (modified) by alternating movements in 5 total rounds: 50-40-30-20-10 rep (Double-unders) 33-28-23-18-10 rep (Burpees)
results (rx’d): ~10:20 (clock broke) since i had 112 birthday burpees left out of 412, i decided to modify annie and inject burpees into the workout instead. it was awesomely painful. my quads, ouch! 412 burpees in two days will make me feel less guilty about...
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belated birthday burpees
WOD: 412 burpees results: 300 burpees 35 min (more or less?) at our gym, if it’s your birthday, you get to do burpees. how many burpees, you ask? well, you roll a pair of dice and multiply that by your age.. but since coach adam felt like making my life hell, he rolled his mental dice and tortured me with 412 burpees. i turned 26, so even if i rolled a 12, the most i could get is 312.....
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the chief!
WOD: Max rounds in 3 minutes of: (135/95) pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. results (rx’d): 08.09.11 - 313 reps 12.28.11 - 340 reps (PR +27) i remember struggling and being pretty wrecked when i did this in august.. but a PR by 27 reps and much less lower back strain post-workout this time around? i’m making my way to...
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If Fe is the symbol for iron, then Female...
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front squats and weighted dips
lift: front squat 5-5-5-3-3-3 weighted dips 10-10-10 results: front squat 85-105-115-125-135-145 weight dips set 1 - 10lbs set 2 & 3 - 5 lbs i drove all the way to lawndale to find that waxman’s was closed, so i had to go to dogtown to get a workout in. being on hiatus for five days is no bueno. the workout included weighted sit-ups, but the GHDs in michael last week totally wrecked my...
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iy-fit asked: High-five for crossfit girls! Great blog, keep it up :)
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i get urges to lift heavy things.
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crossfit benchmark heroes - michael
WOD: 3 rounds for time of: Run 800 meters 50 Sit-Ups (GHD) 50 Back Extensions (GHD) results: 23:15 (first 1/2 rx’d) since i’ve never done high-rep movements on the GHD, coach adam only let me do the first half of the workout as prescribed. i had to sub abmat sit-ups and supermans for the latter half. abs and lower back were really tight post workout. i hope they’re sore as hell...
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WOD gear team series - team HDub
^ team HDub made top 10. woooooo weee!! ^ wincing in pain, but still in the christmas spirit! :) ^ launched over the wall! ^ i love pistols! ^ i present to you, the levitating hobbit.
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12 days of crossfit christmas
holiday WOD: Just like the song goes (1, 2-1, 3-2-1, 4-3-2-1, etc.) 1-turkish get up 2-db lunge 3-pushup 4-db power snatch 5-burpees 6-squats 7-100 jump rope 8-kettlebell swings 9-back extensions 10-wall ball 11-db hang clean 12-pullups results: 26:33? forgot what the seconds were.. 20lb DBs, 20kg KB this was a fun one. we did it last year around the same time, only this time i went more than four...
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crossfit benchmark girls - cindy
WOD: AMRAP 20 minutes of: 5 Pull-ups 10 Push-ups 15 Air Squats results (rx’d): 20 rounds + 5 pull-ups (PR +2.3 rounds) PR on my birthday on one of my favorite crossfit benchmark workouts. YES :D!
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kettlebell torture
lift: shoulder press 3-3-3-1-1-1 WOD: 24 rounds (15 sec on, 15 sec off) KB swings results: shoulder press 45-55-65-75-80-83.5 (fail) 216 KB swings (20kg) not a fan of high rep KB swings. oly-lifting is going to be tough with a sore lower back.
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