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Old 06-30-2009, 10:15 AM   #1
Laurie Smith
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Laurie's Crossfit Journey To A Better Me

A little info about me. I've done mostly weight lifting the past few years. Took pilates and yoga for a couple of years as well. My goal is just to become stronger and better than I was yesterday. My weight training had hit a wall. My upper body strength was not progressing as much as I wanted.

A good friend of mine turned me onto Crossfit but doing the workouts in a regular gym was just not possible. So a week and a half ago I joined an actual Crossfit gym. MM Crossfit and have just fallen in love with it.

I've done a few workouts now and I'll be posting my workouts here. My very first official WOD:

My first official Crossfit workout today went like this:

3 rounds

Samson stretches (hold for 10 seconds)
10 Overhead squats
10 Situps
10 Supermans
10 Pullups
10 Dips (bodyweight... on parallel bars)


50 Wallballs
50 Pullups
35 Wallballs
35 Pullups
20 Wallballs
20 Pullups

My time for this workout 21:04.........I beat my coach by 2 minutes!
YEAH BUDDY!!
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Old 06-30-2009, 10:16 AM   #2
Laurie Smith
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Re: Laurie's Crossfit Journey To A Better Me

Warm up:

250m rows
10 dowel pass thrus
10 medicine ball cleans
10 med ball push ups
10 kettlebell swings

2 Rounds


WOD:

10 Hang snatch cleans (2 rounds w/45lbs; 5 rounds w/55lbs)
10 Burpees

7 rounds!!! Time: 14:27

Done with a partner. One does burpees while the other does hangs. No one can put down the bar...so if your partner is still doing burpees and your done with hangs, you have to hold that bar until she is done. You drop it you both have to do 5 more burpees.

Neither one of us dropped the bar but damn if I didn't want to. At one point I look at Bobby and said, "Bobby, can you do me a favor and hold this for a minute?" as he started to walk over the "aha" light went on....I almost had him. Technically, I'm not putting down the bar...someone else is holding it. It was worth a shot. During round 5 and 6 my burpees became just laying on the ground a moment trying to catch my breath.
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Old 06-30-2009, 10:17 AM   #3
Laurie Smith
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Re: Laurie's Crossfit Journey To A Better Me

Warm up:

250m rows
10 dowel pass thrus
10 medicine ball cleans
10 med ball push ups
10 kettlebell swings
2 Rounds

WOD:
Three rounds for time: 13:26
Run 400 meters
Kettlebell X 21 swings (26lb kb)
12 Handstand push-ups (did decline on box)


Can I just say, I really hate running. My insides hurt and I can't breath. But I did it. Ok, I didn't really go all out and run, I jogged.....and I walked for a little bit.....until Coach ran past me. **** that....I can't get passed up by a dude. I probably should have used the 35lb kb but I couldn't breath. So next time.
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Old 06-30-2009, 10:17 AM   #4
Laurie Smith
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Re: Laurie's Crossfit Journey To A Better Me

Warm up:

500m row
5 burpees
15 situps
2 rounds

WOD:
3-3-3-3-3 Front squats
#105

They frown on the crossed arms version but that's the only way I can do it. The other way really hurts my wrist.
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Old 06-30-2009, 10:18 AM   #5
Laurie Smith
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Re: Laurie's Crossfit Journey To A Better Me

Warm up:
500m rows/400m run (did rows 1st round, run 2nd round)
5 Burpees
15 Situps

2 Rounds

WOD:

21 - 15 - 9
Push press (55#)
Box jumps (20")
Sumo Dead High Pulls

Time: 12:34

Justin (my son, he's 11) went to the gym with me and did the same workout (with dumbbells of course), his time....9:47!!!
He totally kicked ***. Did the same height box jumps too!! Total proud mama moment!!
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Old 06-30-2009, 10:19 AM   #6
Laurie Smith
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Re: Laurie's Crossfit Journey To A Better Me

Warm up:

400m run
5 burpees
15 situps
2 rounds

Wod:

Complete as many rounds as possible 20 minutes of:
65 thrusters 5
65 hang power cleans 7
65 sumo dead high pulls 10

I got in 6 rounds.
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Old 06-30-2009, 10:19 AM   #7
Laurie Smith
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Re: Laurie's Crossfit Journey To A Better Me

Warm up:
500m row/400m run (1st round rows/2nd run)
5 Burpees
15 Situps
2 rounds

Two rounds of:
Right arm barbell push-press 12 reps (used 30# db)
Left arm deadlift 12 reps (65# bb)
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Time: 27:55
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Old 06-30-2009, 10:20 AM   #8
Laurie Smith
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Re: Laurie's Crossfit Journey To A Better Me

Warm Up:
800m run
10 Burpees
30 Situps
(basically, didn't want to do 2 rounds in this heat)

WOD:
Back squat, 1 rep ~ 145lbs
Shoulder Press, 1 rep ~ 75lbs
Deadlift, 1 rep ~ 175lbs
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Old 06-30-2009, 07:30 PM   #9
Laurie Smith
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Re: Laurie's Crossfit Journey To A Better Me

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (35#)
30 Pull-ups (jump)

Time: 50:59

This was a rough one. I still think the Wallball workout was harder. This just took longer. To ****ing tired to write anything else.
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Old 07-01-2009, 08:28 PM   #10
Laurie Smith
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Re: Laurie's Crossfit Journey To A Better Me

TO THE COURT & BACK

For time:

Overhead barbell walk #65 (couldn't keep it overhead for very long, so did front squat hold)
Sand bag run (sml/25lbs)
Med ball run (20lbs)
KB farmer walk #35
Run

Time: 21:02

This was horrible. My traps are so sore I can't even hold my arms over my head.
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