My CrossFit Experience!
Tough WOD Today!

Warm up:

3 Rounds

  • 10 walking lunges
  • 10 pushup
  • 10 situps
  • 10 supermans


6 Rounds

  • 10 Thusters (95/65)
  • 8 Burpees
  • 6 Pullups
  • 4 Muscle ups OR
  • 4 T2B + 4 Dips

After Party:

100# Sled Push Suicides

I don’t know what it was, but I was beat before this started. I had no energy today. I’m hoping that a relaxing weekend will get me recharged and back too 110% energy by next week!

1-31-2013 WOD

Warm up:

2 Rounds of:
10 Squats, 10 pushups, 10 wallballs (30#)


2x3 Power Snatch Squat

95# for both rounds


Part 1: Team Row 5k. 250m intervals

     Time: 20:20

Part 2: 2 Rounds of:

7 HSPU’s (used 2 abmats below my head) — might have been too easy

14 walking lunges

21 situps

     Time: 3:05

After Party:

Stretch & foam roll!!!

1-30-1-2013 WOD

Warm Up:
3 Rounds of:

10 Shoulder Rolls

10 Burpees

10 Wall Balls (30#)

10 KB Swings (55#)


3x3 Power Cleans




* I think I could probably do more next time


5 Rounds of:

5 Strict Press (65#) — this was too light

10 Pullups

15 KB swings (45#)

20 Squats

Time: 10:10

After Party:

Tabata Situps and Planks

It’s been too long!

Okay, so new goals:

In 4 weeks I want to eat 100% Paleo and make it to the gym a minimum of 3 days a week!!!

Hope to keep updates throughout the 4 weeks!

Also, I want to be able to do a full motion strict handstand push-up!

Part 2 of the Crossfit Level 1 Certification class was tonight.  I’m definitely learning a lot about my technique and great ways to work on it!

My back is still exhausted from the 80 deadlifts I did for the other Lunch WOD.  I’ve been doing my mobility, stretching, and all around good “recovery” techniques.  I wasn’t able to do the WOD after class today, but I was still able to get all my Burpees done for the 100 Day Burpee Challenge.

I’m climbing Mount Marcy, in the Adirondacks, this Friday and I can’t wait.

Today’s lunch after the WOD!

For breakfast I had 1/2 avocado and 3 hard boils egg whites.

Today’s lunch after the WOD!

For breakfast I had 1/2 avocado and 3 hard boils egg whites.

Lunch WOD today!

Lunch WOD today!


It looks like the next 3-4 months are going to be my “challenge” months.  I’ve signed up for 2 awesome challenges.  

The LuRong Paleo Challenge, which I suggest everyone sign up for.

Paleo Challenge

The 100 Day Burpee Challenge.  

100 Day Burpee Challenge

Everyone come join this FB group

Special treat at Collar City Crossfit today.  Jay Ackerman from Albany CrossFit gave a Level 1 CrossFit Certification class.  I learned a lot about proper squats and techniques to improve my own squats.

Jay is going to be coming back to CCCF on Wednesdays for the next few weeks to give more classes.  I’m definitely excited to see what else he’ll be teaching us.

Since class took up most of the time, we did a quick WOD at the end of the class.

5 min AMRAP (partnered)

Do a plank while your partner does 20 squats, then switch.

I was able to 6 rounds.  That’s 120 MORE squats to tack on to the 300 I did at lunch.  I’ll be stretching and using the foam roller tonight!!!