SuzyCrossFit

WOD:
“Rx”
25 min Amrap:
10 walking Lunge steps 45/25#
10 Toe to bar
200m run

10 rounds, knees to chest

The closest to toes to bar I’ve gotten.  I really hiked’em up!  Feel good about the effort.  

Warm-up: 5 rounds-  10 shoulder somethings with pvc pipe, 30 single jump rope, 10 20’box step-ups.

WOD:
“Rx”
5 rounds for time:
5 Hang Power Clean 225/135#
10 Burpees
20 Box Jumps 24/20″ *Regional
rest 2 Minutes

18:48 using 70# for the HPC

I’m pretty happy.  So far the heaviest I’ve used in a WOD is 55#.  This was a big jump.  I’ll be honest, I didn’t wait the whole two min between rounds.  I started about 20 seconds earlier than I should have.  The anticipation just gets to be too much.  

Skill: HPC OTM for 10
55# - 65# - 65# - 75# - 75# - 80# - 80# - 85# (fail) - 85# (fail) - 75#

Warm-up: 4 Rounds 7cal Row, 7 20#ball slams, 7inch worms
 

Spent the weekend in the mountains of Pennsylvania.  I swam, hiked, video gamed, and watched fireworks with the family.

Twice on Saturday and once on Sunday I hiked the mountain rather than take the flying chair (ski lift).  I also walked down a few times which doesn’t seem hard, but actually kinda is.  

I was at war with myself all day.  To go.  Or not to go.  I hate the 2k row.  I love deadlifts.  I went.  And I’m so glad I did.

WOD:
All levels
For time:
2k Row

8:58 - a NEW PR!

Skill:
Deadlift 5.4.3.2.1 ; rest 3 minutes

135 - 155 - 185 - 205 (old PR) - 235 NEW PR!!

Warm-up -800m run, and then 20sec on 20 sec off, 2 rounds, DUs, high kicks, butt kicks.
Cash Out -  Foam roll - skipped.

I’m so, so, so very happy.

I’ve been in a funk about my workouts for about two weeks.  Today though, I felt great.  I focused on ‘keep moving’ and ‘move fast’. 

WOD:
“Rx”
3 rounds:
AMRAP 3
5 Front Squats 135/95#
5 Burpees

11.8 Rounds (5 FS and 3 Burpees on 12) Using 55#

The skill tonight was the High Hang Squat Snatch
1 OTM for 10 min
I started with 15# and worked up to 40#.  
It was important to me to learn the move rather than scaling to add weight.  I’m committed to getting the squat - in every form - down pat.  

Warm-up - 3 min Row, 20 medball slams (20#), and mobility
Cashed out -100 abmat sit ups 

Yesterday I participated in the Maryland Warrior Dash.  What made it kinda cool was doing it side by side with my husband.  He is an avid mtb racer and he’s fit, but he’s not a runner.  I was blown away and thoroughly impressed by him.  It felt good to be WOWed.  After 12 years of marriage and him always winning (mtb races,  board games, cards, bets, everything) - I just sorta got used to used to it.

The race: it was super crowded, very muddy, and the obstacles were lacking creativity/variety.  There were lines at each obstacle, some requiring a 2-3 min wait. We were stopping every three sec b/c people were falling down, loosing shoes, or just taking a breather (with five of their friends blocking the trail). Mentally I was not suited to the challenge.  I’m too competitive. 

We finished in 43:26.  The end was the very best part.  Michael turned, I took his hand and through the fire we went. Together. 

Just like life.