Archive for the 'lifting' Category


Life Lately

5/14 WOD Helen

400 m run

21 KB (1 pood)

12 pull up

3 rounds- 8:02

5/15- Dances with Dirt Relay Race

Before the Race Started:


5/17- Tommy V

85 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
85 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
85 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents



10x250m Row (averaged 59 sec)


75 power snatch- 75#- 7:59


400 m run

50 squats

3 rounds-6:53



Deadlift 175#


Double unders (did 5:1 ratio for singles)


Mission Muscle Up

A Muscle-Up: the Holy Grail of all things CrossFit.  I finally achieved non-spasmatic status with my kipping pull ups, so it’s time for Mission Muscle-Up.  I’ll be working on my pull-ups and dips to make sure I have the strength, and jumping on the rings until I get one of these bad boys completed. 

My mission, should I choose to accep it, is to complete my first muscle up and then victoriously scream like a girl afterwards by the time academy is over.


Kipping pull ups to Smackhouse, “We love you too!”

After my public love fest over kipping pull ups in my last post, here’s how they returned the favor (as CrossFit will usually do):




Kipping breakthrough

Monday- Helen

400 m run

21 KB

12 pull

3 rounds- 13:16

Tuesday WOD

Clean and Jerk 1x1x1x1x1x1x1

Thursday -Barbara

20 pull ups

30 push ups

40 situps

50 air squats

5 rounds- 3 min rest after each round- 28:02 Rx (and I just might have had a breakthrough in my kipping pull ups, but I’m not ready to declare public victory over the kip just yet)

Friday WOD

Deadlift: 5x5x5x5x5 followed by 3 box jumps

155, 185, 185, 205, 205


Why I’m demanding a back rub this weekend

Monday WOD

“4 corners”

400 m run, at corner 1- 25 burpees, corner 2- 25 situps, corner 3-25 pushups, corner 4- 25 air squats

4 rounds 

2nd WOD

Warmup: 1 OC spray

WOD: AMRAP 20 min- 1 face splash in water, 15 obscenity mutterings, 20 hand flaps

 Tuesday WOD

Modified “Linda”

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Dead Lift (155)


Power Clean (65)

 Wednesday WOD

Filthy Fifty (minus the back extensions)

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

20 minutes

 Thursday WOD


5 pull ups

10 pushups

15 air squats

AMRAP 20 mins- 23 1/3 rounds

 Friday WOD

Team Workout

400 m run

250 Thrusters (65#)

400 m run

250 pullups

400 m run


How to catch a wallball with your face

Step 1- Within 36 hours complete 1 derby practice, 4 hours combatives, Eva (5 rounds- 800 m run, 30 KB swings (1 pood), 30 pullups- 29:04), and then try Karen (150 Wallballs- 16#).

Step 2- Develop bronchitis- which seems to hinder your otherwise ninja-like reflexes.

Step 3-Look away from wallball after throwing it 10 feet in the air.

Step 4- Leave hands at side as ball descends.

= Congratulations! You’ve successfully caught a wallball with your face! The traditional wallball exercise begins as a front squat and is followed through with a push press/shove to a target generally 8-10 feet high.  Crossfit Journal says, “When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth.” 

I was waiting for my first Crossfit injury. I knew it could only be a matter of time before a box jump snuck up on my shin or a dumbell attacked my foot.  But I underestimated the sneakiness of the wall ball.  After years of athletic participation I should know, “Never, never, never underestimate your opponent.”  It’s almost as important as the first rule of roller derby: “Don’t get pregnant.”  Now if I can use this collective knowledge to not get impregnated and not underestimate any Crossfit movement, I would say my next WOD should be highly more succesful.


You’re so vain, I bet you think this blog post is about you

Wednesday’s WOD

Max squat reps-Rx at 135#

7 Box Burpees

8:37, 105#, 45 reps

Ok, Stop- read this blog post:

I’ll be the first to admit that I can be vain. I love knowing that CrossFit, roller derby, running and primal eating are increasing my overall health- allowing me more energy during my day, the ability to accomplish challenging physical tasks, hopefully greater agility and safety as a future police officer and responsible stewardship of my body. However, I do like the way it makes me look too. Does that make me vain? Other than my zombie-face in this photo, I like that my legs look strong and that I have definition in my arms. My fitness pursuits aren’t based on looking good, but I do like that side-effect of becoming a better functioning human being, and I’m proud of the work and discipline I put in to get those results.

I also realize there’s more to life than fitness goals, and I try to balance my physical pursuits with other activities- like learning to play the harmonica (I just discovered my 55 yr old mother is taking a harmonica class. I’m tempted to join her. I’m pretty sure we’d be the coolest mom and daughter harmonica playing duo in existence). Did I mention I also want to try an aerial dance class, oh and that thing called marriage that (aghast!) actually takes time, commitment and work. Here’s a breakdown of my week:

Overall, my fitness regime isn’t about obtaining a beautiful body (ok, ok, sometimes not eating a cookie is about wanting to look good naked. You’re welcome Mr. Smackhouse). So- why are you working out? Hopefully a nice a*s isn’t your sole motivation. As one blogger commented, “I have always said that a beautiful physique comes as a by-product of excellent health and fitness, and I’m sticking by my guns – no pun intended.”


I train at:

I spread derby love with

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