Posts Tagged ‘skills’


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!


Found this post on WOD planet and thought I would share! Who doesnt want to get better at wall balls?

5 Secrets to Success for Wall Balls by-Ryan M.
Found on WOD Planet

1.) Elbows In:

This is probably the most important factor in being able to string together unbroken wall balls. If the elbows are flared out, the shoulders will fatigue quickly. Instead, keep the elbows tight engaging the triceps and lats. This will make your wall ball shots far more efficient and allow you to get many more in a row.

2.) Hip Drive:

It’s only a 20 pound ball to a ten foot target. Surely anybody with a decent amount of strength could just toss the ball up there rep after rep right?? Well, we all know those reps add up quick! It’s true that you may be able to get away without maximizing hip drive, but in order to be as efficient as possible and save valuable energy, it’s important to use your hips during wall balls. Concentrate on driving out of the hole fast and with powerful hips – similar to the way you would on a thruster. Using your arms to throw the ball to the target will cause fatigue quickly. The hips are the strongest part of the body – use them.

3.) Target Touch:

This secret to success is related to #2. During a good wall ball, the arms are mostly along for the ride. The most important function of the arms is to control the ball on the way up and hit the target with accuracy. An athlete using good hip drive will be more than strong enough to throw the ball above the target. In order to stay smooth and consistent, focus on hitting the center of the target so you can get a consistent rebound and get into a rhythm.

4.) The hold:

One of the most common mistakes during wall balls is trying to hold the ball in front of the chest or abs. I was guilty of this mistake when I started doing wall balls. The problem with letting the ball drop is that it puts the back in a rounded position. It can also cause the athlete to drop the ball, engage the arms too much and lack depth on the squat portion of the wall ball. The athlete may not even realize that he or she is missing depth because it will feel like a full squat. Focus on keeping the ball right in front of your face (the bottom of the ball should be at or above the top of your chest) to maintain a good squat position.

5.) Know when to break:

Wall balls are one of those movements that are completed much more quickly when strung together as opposed to being broken up. That being said, few athletes will be able to complete a WOD like Karen (150 wall balls for time) unbroken. Practice wall ball sets during your skill work to see where your threshold is. It’s important to break BEFORE you hit that redline where you can no longer string multiple reps together. This tip takes some practice as well as knowing yourself as an athlete, but when applied correctly, it will drastically improve your score on the white board.


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


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.

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I’m ready to give this one another go!!! Hopefully there will be no falling tonight and I can finish strong!!!! 🙂

Here’s a couple pictures from Monthers Day weekend 🙂







Good morning everyone!!! So the box I go to when I’m in Florida started 100 burpees a day. Now this is on top of whatever workout you already have planned to do or if it’s just your day off and you can not get to the gym just rock these out. Active rest day! So far I’ve done them 4 days. The first day I was at 9:11 and last night I got down to 8:11 and did them unbroken! Wooop Wooop! Hello PR! I also did not make it though last night’s wod 😦 after feeling really good about those. My husband and I started the wod and when I was on the second 400M run I hit the side of a hole when running around a corner and my ankle slammed over 😦 Thank god I didn’t sprain it. But it hurt pretty bad last night along with my other knee. It got tore up. So that kinda bummed me out last night. But here is the WOD that we were going to do and well my husband did finish. I fully intend on redoing it hopefully this weekend.

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Now for today’s WOD…


I’m going to do regular and then as soon as I finish that I’m going to re-do it but backwards. Marking both my time from the first one and total time for both. I’m not sure If I’m going to do the burpees just b/c of my knee hurting. I don’t think deadlifts will bother but I’m pretty sure falling to the ground over and over would make it pretty mad. I will pick back up with it tomorrow tho.

Well this is all I have time to write today I have to make sure I use every minute Bryden naps to study for my Health Coach Exam with ACE. It’s coming up fast and I want to be ready to knock that out.

If you want to join in on the 100 burpees a day let me know how you do! Remember Pace them.. It’s a lot harder if you burn out after the first 10! Trust me!! 😀