Hip-exploding Annie

I trundled off to the Atii Fitness Centre with Boz this lovely Saturday afternoon. Our plan was to do a kettlebell Annie, with KB swings instead of the usual double-unders. I knew I would be substituting something else for the situps too, since that is still a problem with my low back injury.
I decided to substitute half the number of wall ball for the situps, and then Boz had an issue with the situps too. His answer was to just go for it, and do the full reps of walls balls. That is 150 wall balls, and 150 kettlebell swings for the Boz. That's right, it was the entire Karen workout plus a whole bunch of 1 pood swings as a bonus. Good for him, but that is a lot of violent hip explosion!

Strength:
3 rounds of this complex, increasing weight each round:
1 shoulder press, 3 push press, 5 push jerk
60-65-70

Then, I tried 75lb for a shoulder press, and made it, for a PR!

WOD:
25 wall ball (5kg)
50 KB swings (20lb, Russian style)

20 wall ball

40 KB swings

15 wall bal

30 KB swings

10 wall ball

20 KB swings

5 wall ball

10 KB swings

12:43

Good times.

Tuesday Nov 30

Skill

Med ball clean

WOD

With a partner:
1 min max medball clean wall ball, 14lb
1 min rest
repeat for 20 minutes

85 reps RX

Wednesday September 29 2010

Strength

Banded deadlifts
65 -75 - 85 black band
85 - 85 - 85 purple band

WOD

Karen
150 wall ball, 12lb (RX 14lb)

19:51

Crossfit Natural Strength Kamloops

250m run
50 double unders
40 sit ups
30 wall ball (10lb)
20 pullups (green)
10 ring dips (purple)
20m-ish farmer carry (100lb)
10 ring dips (purple)
20 pullups (green)
30 wall ball (10lb)
40 sit ups
50 double unders
250m run

33:52

hot & dry!

Friday April 30th 2010

WOD
Kelly
5 rounds for time:
400m run
30 wall ball 12lb (rx: 14)
30 box jumps 20"

48:27

many, many tears

"Ride the Lightning" Monday March 29th

WOD:
5 rounds for time:

200m run with med ball, 8lb (rx 14lb)
6 ring dips, purple band (rx 4 unassisted)
12 pullups, blue band (rx unassisted)
15 wall ball, 8lb (rx 14lb)
29:03

Shockingly, I didn't see this coming. This was the final day workout from the BC Sectionals Crossfit Games qualifiers!

Friday March 19th

Really had to convince myself to go tonight, but I'm glad I made it.

Review:
Power clean

WOD:
1000m row
21-15-9 of:
Power clean, 53lb (rx: 95lb)
Wall ball, 8lb (rx: 14lb)
1000m row

20:49

Friday March 12th

Skills:
SDHP
3-3-3
63lb/73lb/78lb; got only 1 acceptable rep @ 78lb, fail on other attempts.

WOD:
Squamish Fight Gone Bad
1 round, 1 minute each of:
Wall ball, 8lb (rx: 20lb) 18
Deadlift, 95lb (rx: 155lb) 11
Box jumps, 20" (rx: 24") 11
Bench press, 38lb (rx: 95lb) 19
Rowing, for calories 10
Total: 69

Partnered up with Lisa and Tina. Also met Goose after class, he was the only guy in the full class :)

Foundations 2

Skills:
Pushups
Burpees
Wall ball
Rowing

WOD:
Row 2000m for time
9:37.1

Heather sort of congratulated me for being done my Foundations, and instead of be happy and feeling accomplished, I complained that I finished last everytime. I was a bad sport, and I feel awful that I didn't appreciate what Heather was saying.

Grrrr, instead of being happy about something, I chose to look at the most (the only?) negative thing. I chose to focus on the negative. I had felt great earlier on, had fun and tried really hard, but I finished last in time, and that's all I took away from class. That just won't do. Heather and the group in class were wonderful, and I didn't just let them be wonderful. I feel like I tarnished the final foundations class for myself, instead of having pride in what I'd completed.

The only way to get better is to not quit and to try harder when I want to quit.
Cultivate grace. Stop my ego from smashing me.