Might As Well Dance

Because sometimes life gets a little crazy!

Archive for the category “WODS”

Bring the Heat Competition

Yesterday I woke up bright and early to head out to Crossfit Katy to get ready for my first Crossfit competition. I was nervous, excited, worried, anxious, ect. It felt like I was back in college about to play the first game of the season. I arrived before the sun even came up and set up my spot, checked in, and chatted it up with the other competitors.

WOD #1 was a 2000 m row. I wasn’t super pumped about this workout because I’m not a big fan of cardio intense workouts but I did have an advantage of being tall in the row. The result : 8:14.

WOD #2 was a floater wod that consisted of 3 min AMRAP (as many reps as possible) of burpees that required a hand release at the bottom and a side jump over a bar at the top. I hate loathe burpees so I just wanted to keep moving on this workout and suck it up. The result: 29.

WOD #3 was 3 rounds of a 350m run, 12 power cleans at 55 and 12 push press/jerk at 55. This one didn’t seem so bad and the weight was so light for me. But for some reason the combination of the heat and the concrete made this one terribly painful. The result: 7:20ish (I think).

WOD #4 was 2 rounds of 12 front squats at 65, 50 (ish) yds of a farmer carry with a 25 lb dumbell and kettlebell, 16 hurdle jump overs at 21 inches, another 50 (ish) yd farmer carry, 24 dumbell snatched and then a 100 (ish) yd farmer carry back to the start. This by far was my favorite workout. It was fun and much easier to breathe. The result: 7:30ish (I think).

Overall, I finished in the top third of the girls I competed against. The burpees pretty much killed my chance at a top ten finish and the WODS weren’t really up my alley in the terms of being my strengths. However, I am so glad I did the competition and challenged myself yet again. A big thanks to all the folks who came out to support us and a big thanks to Denise for all these wonderful pictures!

When was the last time you competed for something?

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Baby Steps

I have been doing crossfit since last October and I have greatly improved. However, a few weeks ago I talked about some goals that I had for myself in crossfit. I have some happy news to report! EEK!!

1. 20 unbroken pull ups…I’m still at about 13 right now but I am getting stronger and more consistent with them.
2. 50 unbroken double unders…I did 32 in a row today!! 32. I am so pumped. Part of my problem on double unders is that I get so I excited when I’m close to my goal that I then mess up. Today in the WOD (Workout of the Day) I was consistently getting around 20.
3. Suck less at burpees…I still suck at these but I’m trying to do them correctly rather than the lame step back/up method.
4. Overhead Squat 75…making progress on this one…I have done 65 pounds!
5. Back Squat over 200…Today, I did a rep scheme of 2×3 and 3×1. On the last two sets of 1 I did 185 decently well so I would say my max of 190 has gone up.
6. Do a handstandTHIS IS WHAT I AM SO EXCITED ABOUT!!! AFTER FINALLY GETTING OVER MY FEAR I ACTUALLY GOT UP AGAINST THE WALL MULTIPLE TIMES!!!!!
7. Be able to do a ring dip…I can do these with the smallest help of the band. My stabilization has gotten so much better!
8. Do full range of snatch and clean with same weight as power snatch/clean…I am really proud of how far I have come on these. I feel like my clean is doing great and making huge strides on my snatch!
9. Get more flexible…I still need to focus on this one more…
10. Compete….It’s next weekend!

Crossfit Goals

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So apparently I am fired up about crossfit after the Crossfit Games. I made this list of goals a few weeks ago but decided to share it so I can hopefully look back in a few months and check them all off! For me crossfit is about small strides. I don’t expect to see vast improvement in a month but baby steps are heading in the right direction. So what do I hope to be able to do in the next few months…

1. 20 unbroken pull ups…right now I’m at 13. To be honest, I haven’t tried to break that record in quite some time but I’m meaning this goal more for during workouts. I want to consistently do a lot of pull ups together.
2. 50 unbroken double unders…I have seen a HUGE improvement in these in the last few months. Currently, I’m at 24 in a row. Part of my problem…I get so excited when I’m about to beat my record and then end up screwing up. I just have to keep practicing!
3. Suck less at burpees…I hate these with a deep down passion. I doubt I ever rock at these but honestly I just want to not die doing them.
4. Overhead Squat 75…playing softball my whole life my shoulder was extremely overprotected. You would think as a pitcher they would have wanted me to focus on strength surrounding my shoulder but it wasn’t a priority. Now I am paying for that and am slowly building it up. Right now I’m at 55 pounds I believe.
5. Back Squat over 200…I am stuck at 190 and have a mental block. I must get over it.
6. Do a handstand…If you don’t know I’m 6’0 tall. I did gymnastics one time in my life when I was probably five. I’m terrified of being in a handstand position. And I have weak shoulders on top of it. Makes for a fun time.
7. Be able to do a ring dip…See my explanation to number 6.
8. Do full range of snatch and clean with same weight as power snatch/clean…I am decently strong but need to really learn the most efficient form of these movements. I’m getting a lot better but the difference between my full clean/snatch and power clean/snatch need to improve.
9. Get more flexible…because I’m not. This will help tremendously.
10. Compete….I signed up for my first competition on August 11th!
What are some of your fitness goals?

Why I Crossfit

A lot of you may be aware that the Crossfit Games just concluded this weekend. It is an event that is months in the making. Early in 2012 there is a open in which any athlete can complete the five workouts and post their scores. From there the top sixty athletes in each region move onto the Regionals. Regionals is a weekend long event where the top three athletes continue on. From there the athletes compete in the games for the title of “Fittest on Earth.”

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Rewind to last October, I was an ex-collegiate athlete who was unmotivated to workout but hoping to avoid the typical post college weight gain. I saw Crossfit on TV and had a few people mention it to me. After some resistance I finally gave it a try. My first WOD (workout of the day) was 21-15-9 of squats, push-ups and sit-ups with a 250 meter run in the beginning and the end. I was destroyed. I seriously questioned that I used to play a Division I sport. I used to be in shape right? Shockingly enough I went back and realized like many others…I loved crossfit.

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I loved it because it was an awesome workout. It was normally quick and to the point. There is a great community. I started looking better physically. But more than all of that I loved/love it because of the challenge. Crossfit has given me more strength than I thought I had inside of me. Yes, I mean physical strength but more than that it has given me a mental strength. Sure, I went through some tough things playing softball but Crossfit has given me the most self-confidence I have ever had. I know I can do anything because of the way I push myself on a daily basis.

Not only has Crossfit given me a better bod (lets be honest…who doesn’t want that?) and allowed me to meet some cool people but it has made me a better person. I am up for any challenge in life and have more mental toughness than I did when I played softball. At times, I wonder what it would have been like if I had found Crossfit while playing softball. I can’t change the past now but I can shape my future by continuing to push myself to grow in mental and physical strength.

If you are stuck in a rut of working out or maybe not working out I would highly reccomend searching for a Crossfit gym/box near you. I stumbled upon an awesome one my first try at Cosmic Crossfit and have got to try some other awesome ones like Lahaina Crossfit, Crossfit 1836 and Crossfit Grafitti. I know it sounds extremely cheesy but it will change your life. It will change your perceptions, your confidence, your body and your priorities. With my whole heart, I believe everyone would benefit from Crossfit.

Have you ever tried or wanted to try Crossfit?

Monday Motivation

Well today I am participating participated in a WOD for crossfit named Murph.

Murph is: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run. It’s going to be terrible to say the least. But here’s the reason why were doing it. (Read about Murph’s story here)

I hope everyone has a blessed Memorial day. Remember to thank any veterans you know for the service they do for us. I hope I can use their service as my motivation for the WOD.

Aloha Hawaii: The WODs

Shockingly I worked out beyond belief this vacation. Maybe its due to the laziness the rest of the day or to compensate for the amount of shaved ice I ate. I don’t know either way heres how it broke down:

On Saturday we did a WOD at the condo. We did:

4 rounds:

10 burpees

15 pushups

20 sit-ups

Time: 11:09

We got a lot of funny looks but it was nice to get the blood moving after traveling the entire day before!

Starting Monday we headed to Crossfit Lahaina for the week. We seriously loved this box. Everyone there was so friendly and welcoming. It felt like we belonged instantly.

On Monday we did: 

100 Push Press (65)

3 burpees on the top of each minute

Time: 13:39 Rx

Cashout: 20 Toes to Bar

This workout was awful. Just awful. 3 burpees seems like nothing but it felt like 30 each time.

Tuesday was something like this:

WOD #1: 12 minute AMRAP

10 speed squats (65)

Result: 6 rounds

WOD #2: 30 of each

double unders

air squats

pull-ups

sit-ups

wall balls

lunges (each leg)

Time: 13:39 Rx

Thursday I woke up still sore but the workout definetly helped:

WOD #1: 10 x 100 ft sprints then walk back

WOD #2: 8 x 2 box squat @ 95, 115, 135, 145, 145, 150, 150, 155

I like workouts that don’t even get times/rounds!

Friday was a fun one:

Strength: 5 x 5 Push Press @ 65, 75, 75, 80, 80

WOD: 7 Rounds

10 Kettlebell clean and press @ 25

10 Hand to Hand Kettlebell swings @ 25

20 Sit ups

Time: 13:32

Cashout: 2 x 500 m row

Times: 2:12 and 2:16 (I was taking my sweet time)

Finally Saturday ended with a team WOD:

WOD: Teams of four complete

800m run with bar

100 pull ups

100 thrusters @ 45

100 air squats

100 push ups

400m run with bar

Time: 18:30

It was a FABULOUS week in a fabulous gym. Thank you Lahaina Crossfit for taking care of us! See you guys next year 🙂

 

 

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