Posts tagged workout

A challenging workout of Jerks


Holy cow am I sore. I know I said I love being fit and SORE but this may be a bit over the top.  Note to self – doing 50m lunges for 3 rounds and then doing 200 squats over 2 days is just not the smartest approach to fitness for me. Most people skip one of those days due to their schedule, but not me and now I am paying for it.  I usually like the feeling of sore muscles — it means I worked hard but not sure this was what I call working hard. I am not hurt but I am hurting.  I am going to go use a foam roller and roll out my muscles to help loosen it all up a bit —

jumping jacks 20
10 Pass Thrus
10 Push Ups
10 Good Mornings
10 Whirly Birds

Shoulder Press
Push Press
Press Jerk

Max Handstand Pushups
Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5
HSPU – 8
SP: 55lb, 65lb, 85, 85, 85
PP: 65lb, 85lb, 85, 95, 105
PJ: 65lb, 85lb, 105, 85 —

I had a rough time doing anything that required doing a squat or press with my legs, hamstrings. So I stopped before I completed my Push Jerk. My form was crap and I didn’t want to hurt myself. My soreness really got to me. In hindsight, I should have took a rest day today and did not listen to my internal voice. Note to self: LISTEN next time!

Change of pace


Today’s workout was a doozy. Coach Conan created it to help folks prepare for the Spartan race this weekend.

a slow lap around the building
10 push ups
10 Pass Thrus
walking lunges

5 Hand stands

50m run
50m walking lunges
100m run
20 Pull ups
200m run
15 Toes to Bar
400m run
time: 32:04

Monday Workout at CrossFit


Hello Monday! It was a super busy weekend and I fear that all of June will be this way. It’s good and bad — there’s a ton of events and details to coordinate for the family. I think I need my own Mom/Wife to get it all done.

25 DUs
10 Squats
10 Push Ups
10 Pass Thrus

False Grip

AMRAP 15 min
10 Wall Ball (16/14)
8 Ring Dips
6 Pull Ups
total: 7

I started with a 16lb Dynamax ball bc there were no lower weighted ones available for me. After round 2, someone gave me the 14#, which was the prescribed weight. And for my ring dips, I started with no band but finished using a blue band to support me while I dipped. Just Dip baby, dip!

I still can’t get the Regional CrossFit games out of my head. Those athletes were so inspiring to me., I think the average age of the finalists was late 20’s with no kids — so definitely not my demographic, but seeing how cut they are and how much work went in to get there –that’s the definition of awesome! And what’s cool to me is that I do those same exact workouts  — anyone can so you can be totally relate to what they are going through and be your own champion. Seeing those ladies lift 65lbs Overhead — I do that too! Me, a 40 year old kick ass lady. I think that’s what makes it even cooler — it’s not unattainable for anyone.

Reebok CrossFit Mid-Atlantic Regionals


I just got back from watching the CrossFit Mid-Atlantic Regionals and I am way inspired and speechless by what I saw.  Super athletes in my mind doing the same workouts I do but even faster, more efficient. I was just so in my element watching. I loved the energy in the place and watching others, as hooked as I am. I will post some pics when I get a chance. I am so happy I went —

Today’s workout at CrossFit Impavidus was a partner WOD. Coach Marc and Conan were leading the workout. Good, hard fun.

10 OH Squats
10 Pass Thrus
10 Pull Ups (NO BAND)

Air Squats
Sit Ups
Partner does exercise while other runs 400m then switches out. And randomly you will be called upon to do 10 push ups throughout the WOD.
time: 20:00

Memorial Day Murph at CrossFit Impavidus


CrossFit Impavidus Weekend Workout


Memorial Day weekend is here! I headed to CrossFit Impavidus for their free weekend workout. I have said this before but I like the open community workouts because I get to see some of the people that go to CFI at other times during the week. I am a 6A girl, so I rarely get to see the evening folks.

Once again- Coach Lori created a great, challenging WOD for the gang to do. It keeps you moving and you feel exhausted at the end – the way you should.

Dynamic Stretching
Tire Flipping in Teams

50m run/7 push ups
50m run/7 lunges
–1m rest–
50m run/7 air squats
50m run/7 pull ups
–1m rest–
50m run/7 burpees
50m run/7 Knees to elbow
Round 1=7
Round 2=4
Round 3=3

Push Up Challenge
15# plate on back 24
Push ups (no plate) 5
Push ups on knees 10
total: 39

It was a great day at CrossFit. If you aren’t busy this weekend and are in the Ashburn area, stop by CFI on Monday at 9A for a special WOD called ‘Murph’ –

“Memorial Day Murph” at CrossFit Impavidus

Monday, May 30.
Start time: 9A
Post Murph Pot Luck- at the box.
(Pot luck theme: lite brunch type food )

Show your support and head to CrossFit Impavidus Monday 9AM.

Find out more about Memorial Day Murph and how to register to become an official participant of The 2011 Memorial Day Murph.

Double Unders & Sit Ups – Yeah, that’s the WOD


By 1p yesterday, I was wiped out. The Fran workout yesterday may be a quick one – but it takes you down. There have been a few WODs recently that totally wiped me out and by mid day, all i wanted to do was crawl into bed.

For today’s skill we worked on gymnastics and rings. One of the athletes, Gerald, said ‘who would have thought we would be doing this at 6a this morning?’. And that right there is one of the things I love about CrossFit. It is like being on a playground as a kid. Reliving those times when you just hung out and played around at the local playground for hours and hours — we are older now so hours and hours is ONE HOUR or so –but for me, it’s the same feeling.

Today’s workout seemed fun at first glance — Double Unders and Sit ups. Piece of cake — but this is CrossFit. Nothing worth anything comes easy unfortunately.

800m run

5 Cobras
5 Pass Thrus
5 Good Mornings

Inverted rings
skin the cat

2m Double Unders
2m Sit ups
90s Double Unders
90s Sit ups
1m Double Unders
1m Sit ups
30s Double Unders
30s Sit ups
total: 236

So — Double Unders. With this WOD, you only count DUs –so if you cant do them, you cant get any #s and if you do attempts, they don’t count either. So thankfully I am getting better at doing them even though my form is all wonky. I am hoping that once I am comfortable with just doing them – modifications to my form can come next and easier. Let’s keep our fingers crossed! I am just so happy that I can even do DUs…

I have also been making a point of doing a few hand stands off the wall before I leave CFI to practice. I can totally see an improvement in my overall form and can even do a few seconds regularly off the wall into a real handstand! Whoo hoo.

Minimalist Shoes


Gear: Shoes for not-quite-barefoot running

Barefoot running has become a hot fitness trend thanks to evidence that it can reduce injuries and strengthen feet. But ironically, many “barefooters” prefer to keep their feet covered. Fear of injuries from broken glass, rocks and other sharp objects inspired the invention of the “minimalist” running shoe, whose essential feature is a thin, tactile and flat bottom that lacks the elevated heel cushion typically found on running shoes. This category — pioneered by Vibram’s popular FiveFingers individual-toed shoe-glove four years ago — now includes styles that enclose all five toes together. Hard-core barefooters will scoff at any shoe, even these stripped-down alternatives to traditional running shoes with generously padded soles. But for those who want the benefits of barefooting with some protection, the minimalists have you covered.

Community WOD


Here is a pic of me taken this morning with my new Life as Rx’d tank on my way to CrossFit. You know what I noticed after looking at this picture? I look leaner than I have ever looked–the only change I made was going to CrossFit full time. I was not the only one to notice today either — a few people mentioned that to me this morning too. I feel great. I believe it’s also the addition of gymnastics to my training — it really helps you lengthen and lean out. That’s my opinion…

Indian Run

burpee pull up

100m Run 25lb plate OH
10 burpee pull ups
15 sit ups
rest 20s
total: 4 rounds + 100m run.

Afterwards I worked on some mobility band work, my kipping pull ups, did some handstands and then one of the athletes, Sven, helped a few of us with the Pose method of running — it was super fun.

After Mom’s Day Workout


I had such a great day yesterday — the weather was perfect and stars were aligned. Scott and the kids let me sleep in — and I woke up to tulips and handmade presents, then Scott & I made a gluten free breakfast pizza together, did some shopping alone, napped, then went out for an early family dinner, had ice cream sundaes for dessert — and to top it all off I really do have 2 of the most amazing, funny, fun kids in the entire world.  If you had asked me when I was in my early 20’s where I would be today — I could never have imagined it as it is. I just didn’t know what life was going to bring me – which when you are that young is probably a good thing! I could not ask for a better outcome than where I am today. My family is happy, bills are paid, health has been restored —

The handmade presents included the Book of Awesome Moms, where I made the top of the list and the I Love Mom book, where my great attributes are listed one by one and they included, being beautiful, nice, and helping with homework. I do sound Awesome if I say so myself!

And notice, that I did eat ice cream yesterday. Although I recognize that the after effects of eating crap, I still do regularly have stuff on the ‘no no’ list. It’s all about making sure that you get right back on focus when you do — life is a marathon, not a sprint!


Warmup (outside)
high knees
run backwards
hand to foot
side shuffles

Clean Jerk

30 Clean Jerks (RX’d 100) (75/83)
time: 13:22
4 Rounds
50m Sprints
Walk back

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