#ring rows

[embodyment]

Today’s Workout - 7/16/18

Pre-wod was snatch balance 6x3. I swear we’ve never done snatch balance before, so I was completely confused as to what I was supposed to be doing with my body. Once I got the hang of it I went up from the 15lb bar to the 25lb bar. Nifty little youtube video for the curious: https://www.youtube.com/watch?v=XuFaD1sAVGI

Wod was 4 rounds for time. I scaled it to: 200m running, 6 ring rows, 10 Overhead Squats @15lb. I finished in 12:29. The prescribed WOD had 400m of running, but since there was a time cap of 16 minutes I scaled down the running to make sure I could get all the other movements in. Afterwards, I did an 800m run to compensate / as a cool down.

[embodyment]

WOD #10 - 11/30/17

Guys! I did it! I went to the gym. Thanks for all the advice and encouragement. @lisalovingself @alwaysonemoretime @makingitupeachday @losingitinvirginia @exercisecatsandketo @zerocarb 💞💞💞

Idk why I was letting my desire to sleep in over take my dedication to the gym. Truth is I really like my gym and the people I get to see there. Even on days with the worst workouts, it’s still brightens my day to go and share them with my fellow crossfitters.

Today’s pre-WOD was overhead squats. I did them with an empty 15lb bar. I can get pretty decently low these days, but I need to work harder at keeping my chest upright. Until I can nail the form, I can’t really add any weight.

The workout itself was:

30 ring rows, 15lb overhead squats, and burpees over the bar

20 ring rows, overhead squats, and burpees over the bar

10 ring rows, overhead squats, and burpees over the bar.

It took me ~21 minutes to finish. I’m really bad at Burpees and knew I’d be slow, so I was going to cut myself a break and do half the burpees. But when I saw other people working their way through heavier weights and harder movements, I realized it was ok to be slow and finish last as long as I tried. I ended up not being last, even doing all the burpees.

[embodyment]

WOD #5 - 12/13/17

Holy guacamole I forgot to post my WOD this morning. And I’ve been so consistent lately!

Anywho today’s workout had 3 parts and there was really no time limits so it was nice and chill.

6x3 back squat @ 25lb. I worked on going down slowly, as low as I can without letting my chest fall forward and before going back up, holding it right at that sweet spot where I want to start leaning forward for about 3 seconds.

6x5 ring rows. Worked on lowering down slowly, not tucking my chin, and using my back muscles to pull up.

4x30 sit ups. Maybe cause it was one of the movements I could actually do from the beginning, but I never mind seeing sit ups programmed.

[embodyment]

WOD #7 - 12/18/17

I am not ready for the weekend to be over. Today’s PreWod was a 8 minute deadlift Emom and I worked up to 75lb. The WOD itself was 10 rounds for time:

10 wall balls @ 6lb

3 Deadlifts @ 75lb

3 ring rows

3 push up (green and purple banded)

I finished in 17:20 and it wasn’t fun, but it wasn’t horrible. Now to count the hours til I’m back home and in bed.

[embodyment]

WOD 4 - 10/11/17

Didn't look at the WOD beforehand, because I didn't want to psyche myself out. I've kinda been doing that lately. Telling myself it looks too hard or worrying about how I'll do. So I just told myself to wait and see.

The WOD was actually fairly simple!

7 rounds

9 Deadlifts @ 65lb

5 rings rows

200m running

It took me 19 minutes and some seconds. I felt pretty good about it! I've been worried how doing strict keto would effect my workouts, but so far im doing ok. Trying to be careful about electrolytes to avoid cramping up. So far I haven't hit any walls or passed out, but I have felt nausea and fatigued a couple of times. Apparently it takes 8 weeks to be fully keto adapted, so I'm intetrested to see how workouts feel then!

[embodyment]

I was the only one who showed up for crossfit class this morning. Being the complete center of my coach's attention was both a curse and a blessing. One on one training is nice, but I'm also really bad at so many things so it kinda feels like non-stop critiquing. Anywho I did the workout and am done for the week. All bodyweight movements with a little bit of running. 400 m running 2 rounds of: 5 ring rows 10 push ups (green and purple band assisted) 15 sit ups 20 squats Repeated 3 times. Took me 34 minutes I think. Push-ups and squats were my worst areas. I know my squats were really sloppy, but my coach said I was getting low enough which is a positive! Next is working on my core so I can keep my posture upright. My legs feel like heavy jelly. Part of me is nervous and part of me is excited to see how sore I am come Saturday.

[embodyment]

6/12/17 - WOD

Eating has still be unrestricted, but staying true to my crossfit goals. Today's Pre-WOD was a warmup for the WOD. For me it went: - 10 Deadlifts @ 55lb - 4 ring rows / push ups - 6 hanging power cleans @ 35lb - 6 Deadlifts @ 65lb - 4 ring rows / push ups - 3 power cleans @ 55lb - 3 Deadlifts @ 75lb - 4 ring row / push ups - 3 power cleans @ 60lb For the WOD I did 3 rounds of: - 1 deadlift @ 85lb - 4 ring rows - 4 push ups with green / purple bands - 3 power cleans @ 55lb - 4 dumbbell push press @ 30 lb I finished the WOD in 4:42. I was happier with today's WOD then I expected to be. Maybe because there was no running? My ring rows still felt challenging, but I think green / purple banded push ups was too much. Going to try doing just green band assisted push ups next time they're programmed.

[embodyment]

5/23/17 - WOD

Since I am going out of town this weekend, I'm trying to knock all three WODs out early this week. Also I may have peeked ahead and saw Thursday's class involved Thrusters and burpees and noped out of that. Either way, I still ended up going to class today, Tuesday, a day I don't normally go. The WOD was a 20 minute AMRAP with: - 10 ring rows - 20 wall balls at 6lb - 30 single jump ropes I did 6 full rounds and 25 reps for a total 295 reps. I did my best at wall balls trying to get below parallel, keep my chest upright, keep my knees wide, and drive myself back up. Jump rope wasn't horrible and neither were ring rows. I could've probably pushed myself a little harder to finish a full 7 rounds, but I'm not unhappy with the workout I did.