WOD, Weights, Eats

July 28, 2010

I’ve been more committed to upping my weight and being able to preform all of the exercises with perfect form, while loading on as much weight as I can. I have noticed that CrossFit, and weight lifting in general, mentally challenging for me, much more so than physically. For some exercises, you’re literally throwing weight over your head, while dropping down into a squat, and jumping back up again. Not the most graceful act, nor are these extremely stable movements. I guess all that is part of the challenge.

Not me, obviously, but this guy is doing our box jumps. Fun.

The heavy weight part gets to me, as well. For some reason, when I know how much weight I’m about to lift, say in a Deadlift, then it’s harder to lift it. Weird, mental obstacles. And for a pull-up, I’m just not there yet. I want so badly to be able to do one, and alas, I can’t. But I have found that I’m lifting more, completing the exercise with more confidence, and loving weight lifting more and more. It’s rewarding to be able to put one more 10 lbs plate on each side of the barbell and then comfortably complete another repetition.

That being said, here are some of my insanely tiring, yet rewarding, CrossFit workouts over the past few weeks.

Strength Workout:
3/3/3 (reps per round) then,
1/1/1/1 (using weight of last deadlift from above, focusing on quick lifts, speed and explosion)

I maxed at 135 for the last round of 3 lifts. Not bad considering a week and a half ago 140 was my PR for 1 lift.

10 minute AMRAP (as many rounds as possible) of:

  • 6 squat cleans (65 lbs)
  • 12 box jump pull-ups (jump from box into “pull-up” then repeat)
  • 50 jump rope passes

I did 5 rounds + 2 squat cleans. My arms were sooooooo tired.


Strength Workout:
Snatch Complex (70 lbs)
15 minutes total: on each minute do one round of the complex. Rest, then repeat at start of following minute.

  • 1 power squat snatch
  • 1 snatch balance
  • 1 squat snatch

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (perform 1 of each move + run, then 2 of each move + run, then 3 of each, etc to 10 of each move)

  • Clean & Jerk
  • Burpee
  • 100 meter run

My time of completion: 20:25. It was rough, folks. Rough. And I finished first…


Strength Workout:
Overhead Squats
3/3/3 (reps per round) then,
1/1/1/1 (last 3 reps should be hard and the last 1 should be even harder.)
(maxed at 80 lbs. I’m so weak compared to everyone else! But in my defense, these are hard.)

9/7/5 (reps per round)

  • Squat Snatch (65 lbs)
  • Dips

My time: 4:22. Obviously, not enough weight. It should have taken way longer.

For the above workout, after finishing way too quickly, Mr. Badass instructor had us do a Plate Sit-up Tabata, which goes something like this…

Tabata = 8 rounds total. Perform selected exercise for 20 seconds, rest 10 seconds, for 8 rounds.
Plate Sit-up = Lay supine, legs fully extended, hold a weighted plate with straight arms, above your face. Keeping arms completely straight and pointing up toward the ceiling, come up to a full sit-up then back down. Repeat.


If working out this hard, well, ya gotta eat well right? That includes getting in your daily green smoothie.

Super delicious Faux Frosty

This is the best smoothie recipe. Found here, and here, and it’s really, really good.

A lovely bunch of coconut/mango shakes

Raw Food, Real World is a good book. It includes good recipes. One of which is the Coconut Mango Smoothie.

My version included 1 young coconut, meat and water, fresh juice from 1 1/2 limes, 2 very ripe mangoes, 2 tbsp of coconut butter (mmmm), lots of ice, and a dash of salt.

Fit for four people to share. Delicious.


What do your workouts consist of? What about them do you find challenging? And is this challenge a good thing or a not so good thing?

{ 5 comments… read them below or add one }

Michelle August 10, 2010 at 4:24 AM

random question about the smoothie – what protein powder do you use? Thanks!
.-= Michelle´s last blog ..Zucchini Flatbread =-.


Kady July 29, 2010 at 5:01 PM

I agree with Katie – you are such a badass. Seriously, those workouts look intense! (even though I don’t know what most of those moves are). My brother who has been in the Army for 8 years told me he did Crossfit a few times and it’s tough.

I’ve been doing a mixture of interval runs, strength training, and yoga. I love it! It’s something different everyday. It’s challenging because my body never has a chance to get used to one thing, I’m always surprising it with a new workout – this is definitely a good thing!
.-= Kady ´s last blog ..Fruit Roll-Ups and Granola Bars =-.


Pure2raw twins July 28, 2010 at 4:34 PM

Those drinks look delicious! I will have to check them out 😉 Good job on the tough workouts girl, you certainly would beat us, haha! I keep my workouts with high intensity to keep them challenging and with lots of push ups 😉
.-= Pure2raw twins´s last blog ..In the news =-.


Kristie July 28, 2010 at 1:26 PM

Heck yes to the faux frosty! Isn’t it amazing?! I haven’t made it again yet (for some ridiculous reason, even though I’ve thought about it nearly every day since) but I’m kinda dying for another!
.-= Kristie´s last blog ..Pasta- Peaches and Peaceful Days =-.


Katie July 28, 2010 at 1:07 PM

Pull up or not, you are a badass. And I want that frosty.
.-= Katie´s last blog ..Squash and Ice Cream- but not squash ice cream Because that would be weird =-.


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