CrossFit/USAW competition!





Four years of CF, first time doing Isabel.

30 95# snatches for time


It took me a long time to do this, because I did full squat snatches and tried to keep my form the entire time. I also wanted to do this Rxed, so I did not want to go down in weight. The form was good throughout, but could I have gone any slower?


Affiliate Cup tryout

CrossFit Games Affiliate Cup Tryout

WOD 1:
1 rep max Overhead Squat in 10 min


Not a PR. I was just trying to stay ahead of my competition and save my energy for the second WOD.

WOD 2:
5 Thrusters, 95#
20 Burpees
5 Handstand push ups
30 GHD sit ups
5 Push presses, 95#
20 Toes to bars
20 Pull ups
5 Thrusters, 95#
60 Double unders


Placed first in both WODs. I'm going to Jacksonville FL for the Southeast Regional!!


Fran again


65# Thrusters
Pull ups

3:57 PR!

The only way to explain my PR today is that I must have been very well rested.
Everything else was working against me: Working out in the morning, still recovering jet lag, out of shape from lack of exercise and less than stellar diet for the past 3weeks. Another thing to explain the 23 second PR is that I was able to do the thrusters unbroken. Next goal-unbroken sets of pull ups!


Clean and Jerk

Just practicing my C&J....
Anyone know how to rotate this video?


pull ups!


Some highlights from the past two months

It's been a while since I posted... and since it's not possible to write out everything I've done since my last post, here are the highlights from the past two months:

-Grace (30 95# clean & jerks)- 5:04
-Angie (100 each of pull ups, push ups, sit-ups, squats)- 21:08
-Death by pull ups (1 pull up first minute, 2 pulls up on second minute...)- 16 rounds and 15 pull ups, (151 pull ups total in 17 minutes)
-Nicole (AMRAP in 20 min: 400m run, max pull ups)- 5 rounds, 108 pull ups
-Chelsea (5 pull ups, 10 push ups, 15 squats, do a round every minute for 30 minutes)- 18 straight rounds. (completed a total of 26 rounds -130 pull ups, 260 push ups, 390 squats in 30 minutes)

@body weight 125#
-Max pull ups: 35
-Max push ups: 50
-Max snatch: 93#
-Max clean: 133#
-Max push press: 125# (did 25 of them in a wod, so can probably do more)
-Overhead squat: 115#x3
-Front squat: 137#x3