Posts Tagged ‘gym’

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Good morning everyone! I hope y’all had a great weekend! This is a recap of my past couple wods. My husband and I both got PR’s with Karen yesterday!!!! WOOOP WOOOOP! 😀 I not only PR’ed it but shaved 2:15 off my time for a time of 830! I’m not sure what today’s wod is going to be. Hopefully when my son naps today I can figure it out, Finish my coupons and study our crossfit stuff. Fingers crossed! But speaking of my son he just woke up so gotta go!!!

I want to throw a thank you out to all my followers I know I have struggled with keeping up with this and y’all have stuck by and kept reading so thank you! Hopefully when my son is 7 or I don’t know maybe 18 my life will hopefully slow back down! lol


Morning everyone! One day behind but here was our wod from yesterday. Our wod for today is still undetermined. It will be more lower body intensive tho because the slam balls from yesterday killed me. lol

9/8/2014 Wod

Warm up
100 Double Unders
3 Rounds
5 Burpees
10 Kbswings
15 Air Squats

Bench Press 1rm (I got 75)

10 Ball Slams 30lb
10 Double unders
10 Burpees

Score- 7 Plus 20 (If we would have had a 20lb slam ball for me we would have been able to better that ball killed me. But more reasons to get on tract with our new strength program. 1rm’s this week and new program starts next week.)

Question of the day- I have started a new WOD, Emom, Everything Crossfit related notebook- What is your fav. WOD, Emom or really anything crossfit related that you have done? Any warm up that just stands out from another? Or wod that you hate but love? Let me know! Looking for new fun wods todo!


Good morning everyone!!! How’s your weekend going so far??! Mine has been pretty good. My husband had to go out-of-town for the day to Alaska (I think that sounds so cool to be able to say that. lol) but will be home tonight and ready to wod! Woop Wooop! 😉 I have a good one picked out for him so he should be a happy husband. Hopefully we can have a fun family fun day tomorrow. I’m not sure what we are gonna do but we will find something! Okay well because it’s just me here I have to make this short and sweet because the baby is calling 😉 Here’s our WOD!

For Time

12 Bear Complex 75/45
12 Clean + Jerks 75/45
12 Snatches 75/45
9 Bear Complex 95/65
9 Clean + Jerks 95/65
9 Snatches 95/65
6 Bear Complex 135/95
6 Clean + Jerks 135/95
6 Snatches 135/95
3 Bear Complex 155/105
3 Clean + Jerks 155/105
3 Snatches 155/105


LOL! I am not doing Fran today because that is def not a active rest day wod but when I saw that it made me laugh so I thought I would share. That would be a rest day fail for sure.

Today’s WOD (Active Rest Day)

Run 1 mile
50 Double Unders (200 Singles)
Run 800 M
50 Double Unders (200 Singles)
400m Run
50 Double Unders (200 Singles)


So Nancy was yesterday’s WOD. I did it in the middle of the day I think it was upper 80’s not sure if it hit 90 or not and pure sunshine for every one of my 400m run’s. I was not a fan of the sun at all. lol. Now the funny thing is 2 hours before I had gone to the pool to lay out and I would say the sun was out 30 percent of the time so I figured for sure it would not be out with how many clouds were in the sky for every last one of my runs. Well I was very wrong. Either way I rocked out Nancy. I did it in 19:41 with a 45lb bar. I think I could have maybe done 55 but each sett would have been broken a few times and I’m not 100% sure I was ready for that yet. Next time tho. And there will be a next time in the next few weeks.

This was my “I just killed a wod, I feel like I’m gonna Die, I hate Nancy, But you know I crossfit and we love to take pictures picture”. 🙂 lol



by Erica Saint Clair

I often hear muttering around the gym post-WOD, as people share high fives and “good jobs”. You can hear a low buzz of athletes minimizing their workouts. A small hum of “yeah, but I scaled”. It seems that along the way we have lost faith in one of the major tenants of CrossFit and fitness in general – universal scalability. While putting an Rx’d next to your name post-WOD can often feel like the pinnacle of success, here are seven reasons that those three little letters shouldn’t be the end all be all of your goals.

1. Everything is scaled.

Who is to say that in a few years the Rx’d requirement for jump ropes isn’t triple unders? Who cares if you don’t have double unders yet, it doesn’t mean you didn’t get all hot and sweaty mid-WOD.

2. Your body matters.

Sure throwing an Rx’d up on the board would be AWESOME! Don’t get me wrong, I love pushing myself to those letters, but if it means pulling my back to hit the deadlift weight? Ill take a few less letters and a few more WODs in my future.

3. You are your own competition.

It’s easy to hate the athlete who can come in rocking out pullups when you have been using the band for Yeah, I know, you want off the band, but there is just as much victory going from a green to a blue band as there is from a blue band to no band. Comparing yourself to someone else is just a recipe for disaster. There will always be someone better than you.

4. Work is work.

One can get lured into the idea that your workout is less difficult because you scaled. That’s a lie. Putting your 100% on the line, even with scaled weights, is no easier than the guy next to you putting 100% on the line. Sure, Froning’s 100% can do more than yours, but that doesn’t mean your 100% feels like easy Sunday mornings. It still hurts, and it should.

5. Form matters.

Yes. Seriously. It does. Doing crappy pushups just to put an Rx’d by your name doesn’t help you grow. It’s better to do them from your knees using the right muscle groups and the right range of motion than doing them from your toes like a worm. It will pay off someday, I promise.

6. Baby steps.

Progress is progress no matter how small. Look back to last year – see how far you have come? Stop thinking your WOD is worthless unless you hit the skills written on the board. Rome wasn’t built in a day. Neither were it’s gladiators. Have patience, you will get there.

7. Fitness is never ending.

So you get Rx’d by your name, what next? I’ll tell you what’s next, you start trying to cut time and add weight. Fitness is not a destination. Rx’d is just a mile marker on a never ending journey. Sure, it’ll be great when you pass that marker, but it’s not like when you do you can put your feet up and call it a day.