More HSUP

WOD 1 Gymnastic Strength: 1-3 Challenging HSPU every minute x 10 min Attempt to stay at a challenging level (or make it tougher) the whole time. I’d rather you move from 3reps to 1 rep in the wod and stay at a challenging level then stay at 3 reps for all 10 rounds by making the level easier. Record level and total reps. 

Here I worked with 15# plate and tried one w/ a 10# plate. Continuing to make progress. Need to push it a little harder next time.




WOD 2. Mashup Tabata: Pullups and Dips :20 max reps Pullups, :10 Rest, :20 max reps ring Dips, :10 rest x 8 intervals each = 16 total = 8 minutes.  Score total reps in Pullups, score total reps in Dips
Rest 1 Minute
Total: 78 reps

WOD 3. Mashup Tabata: Squats and Situps :20 max reps Squats, :10 Rest, :20 max reps ring Situps, :10 rest x 8 intervals each = 16 total = 8 minutes. Score total reps in Squats, score total reps in Situps
Total: 219

Tabata Total: 297 reps.

I was incredibly consistent on this tabata.  I consistently got 17-18 squats and 13-14 situps.  On pullups/dips, I got 5 of each for all but 2 rounds! Great WOD.  Finished with a mile run. Triathlon looming in 3 weeks.


Time to start tracking again. I want to make some strong progress on overall fitness the next few months.

Sumo, Front Squat and Death by Thrusters, Hero WOD

Wednesday July 14th

WOD 1: 2 Sumo Deadlifts every minute x 10 min (load=70% of 1rm)

Used 175#

WOD 2: Once through for time 50 Overhead plate lunge, 400m run, 30 burpees, 20 toes-2-bar, 30 box jumps (24″), 400m run, 50 Wallball (or DB thruster 15w,20m).  17:38, subbed T2B.

Friday July 16th

WOD 1: Front Squat x 1 = 150lbs
WOD 2: Death by Thrusters.  9 rounds @ 85#.

Monday July 18th
7 Round “Bulger” or 30 Min AMRAP (Cut-off)
200m Run, 7 C-2-B Pullups, 7 Front Sq (95w, 135m), 7 Hand Stand Pushup
25: 36

Obviously the pullups were not C2B, but they were awfully close.  Most sets were split 4-3, but I did get six in a row.  I got 8 in a row not too long ago.  They are getting stronger!Subbed the HSPU w/ 20lb dumbbell push press.

Update...

Poor lonely blog...how I've missed you! I've been CFitting regularly, hitting PR's, learning new lifts, eating like a cave girl, loosing weight, and feeling great!

Since I last posted I finished my half marathon-Not a hugely awesome experience, except for the post race party which involved some amazing wine and cheese and good times with friends.  I ran a 2:05, just shy of my goal, but for not training all that hard, not too shabby. Here I am pushing towards the finish. Yes, I'm in pain...running 13.1miles with no cartilage in your knees is just kinda stupid...and boy do I need a TAN!

I've embarked on another paleo challenge, really trying to make this a lifestyle, not a diet.  I've lost some weight and if you're lucky i'll post some photos someday if I can stand the sight to show people the real results of what paleo can do for you.

I've recently learned how to sumo deadlift and today worked on the "heaving snatch balance".  I put up 105# and felt pretty awesome about that. We've not done a 1RM snatch in forever, so I know it is way more than the 80lbs I worked with in a WOD last week. :) (2xsnatch EMOM x 10min)

Worked some HSPUs on 6/20, but couldn't eek anything out beyond a 45# plate and an abmat. Sad that I wasn't stronger here.

Took a second stab at Elizabeth on 6/16 and used 75# for the squat cleans and skinny orange band for the ring dips. Finished around 16 mins....4min slower, with 10 more lbs..
Pulled a really ugly deadlift @ 250# PR...can't wait to hit this one again.
Ran my fastest 1mile time in well over a year on 6/8/11...a 7:30 as part of the WOD "Jerry".
Hit a 125# split jerk PR on 6/6..now if only my clean was that strong.
Hit a 120# clean PR at the end of my 1st paleo challenge.  Ready to get after this one too.

Looking to finish June strong and turn to an even STRONGER July!

PR Alert!

WOD 1: Split Jerk x 1
PR 1-115#, Pr 2-120#, PR3-125#!! 
This was a 15# PR and damn did it feel amazing!  The best part was that I felt I had more in me too! Now, if I could only clean this much!

WOD 2:
3 Rounds
200m run
20 knee to elbow
This just sucked. 


 This was posted on the "Women of Crossfit=Strong" facebook site. It is exactly what I did today!

“Try and fail, but don't fail to try. It's kind of fun to do the impossible.”
So Go out there and do it ladies, try those pullups without the band, try and add more weight than yesterday, push out that last movement harder than you started!!! “We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action.” SO TAKE ACTION!!! DO IT!!!!