Day 17: Wednesday, February 26


Take 15 minutes to establish a Back Squat 1 rep Max
Met-Con WOD:

You have 2 minutes to complete the following:

5 Burpees
10 Goblet Squats
15 Deadlifts 115/65
in the time remaining perform Air Squats
rest while your partner goes
repeat for 3 rounds
After 3 rounds, repeat the 5/10/15 for 4 minutes

today was the first day I ever did a back squat and I did 85lbs. I’m SO close to 90 but just can’t quite get it and it’s so maddening! I need to work on my form and learn to come up using my heals instead of my toes and I should be able to do it 🙂 i can’t so a single pull up. I’m close. hopefully that will get better by the end of the semester hehehe. I was also really proud of myself today because I did the whole workout, all three rounds and some people didn’t even do one full round so go me. I’m not there tomorrow because I’m on a field trip so I’ll have to catch up in my maxs on Friday. see you then!


Day 16: Tuesday, February 25


spend 15 minutes establishing a Clean Max
2 minutes rest
perform the 1 minute Sit Up test
2 minutes rest
perform the 1 minute Box Jump test
3 minutes rest
Met-Con WOD: this is a lite version of our adult class from last night

Complete as many reps as possible in 8 minutes of:

400 meter Row/Ski Erg

10 Box Jumps

15 Toes-to-Bar or Hollow Rocks

20 Shoulder to Overhead (65/35)

25 Kettlebell Swings

30 Double Unders or 90 Singles


4 band-resisted high knee runs in hallway with partner
hand walk moving plank (feet are on a towel)

today’s work out was really hard, particularly the toes-bar/ hollow rocks. I didn’t complete the work out in 8 minuets unfortunately I only got to kettle balls so it took me just a bit over ten minuets to do the whole thing and I didn’t have time to do the band resulted runs but I did try the towel plank IT WAS SO HARD! but I did it 🙂 as for the testing, I cleaned ten pounds more than I benched and I did 25 box jumps in a minuet and 32 sit ups. can’t wait for tomorrow!

Day 15: Monday, February 24.


take 15 minutes to establish a 1 rep Max Bench Press
perform as many full range Push Ups as you can in a row
after a few minutes of rest, perform as many full range Air Squats as possible in 1 minute
Met-Con WOD:

Perform the following at a reasonable pace
You go, partner goes )you do 15 DL; partner does 15 DL; and so forth
Suggested weight 95/55
3 Rounds for time:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Press

Started our Fitness Testing today! Turns out I’m weaker than I thought but working to improve ALOT come the final fitness testing at the end of the semester! I benched 65lbs did 40 air squats in a minuet and did 10 push ups. I wish I had more time to try everything again and see if I could improve it but I also wanted to compete the work out at least once, which I did. 🙂 Looking forward to do some more maxes tomorrow!

Day 13: Thursday, February 20


We are working on form in these sets. Keep weight low and concentrate on all of our cues:

3 sets of 8 reps of Front Squats
Met-Con WOD:

25 KB Swings
20 Front Squats 95/55
20 Box Jumps
15 Power Cleans 95/55
15 Box Jumps
10 Squat Cleans 95/55
10 Box Jumps
25 KB Swings

20 OHS with PVC
15 OHS with 45/35/15

the workout today was fun. tiring, but fun. I not very good at getting the proper firms right, but I’m getting better. I worked with Anika again today and she’s good at teaching me how to do the things I’m not sure how to do. I had the most trouble with the front squats because it hurt my collar bone so I didn’t feel I was doing it right, so I’m gonna focus on working on those. looking forward to tomorrow’s work out!

Day 12: Wednesday, February 19.


Working in a group of 4:

  • 3 sets of 8 Bench Press
  • 3 sets of 8 Pendlay Rows
  • weight should be light, but it can get heavier each set

Met-Con WOD:

5 rounds of the following:

  • 10 Pull-Ups
  • 15 Push Ups
  • 20 Sit Ups
  • 25 Air Squats

After each round run one lap of inner loop


  • collect 5 minutes of Plank (20-30 seconds at a time)

I really liked the workout today because i could do the sets at my own pace. I worked a lot with Anika and Ali today but ended up getting one round ahead of them so just went off on my own. I fully completed the workout except we didn’t have enough time to do the planks. Which sucks because i really need to work on planks because the longest i’ve ever gone is 1:30. I wish i had more time to try the strength part with more weight and see how heavy i could go before we start our maxes. Looking forward to tomorrows work out!  

Day 9: Thursday February 13


  • review Pull Ups
  • review OHS
  • review Push Press


Met-Con WOD:

AMRAP in 5 minutes of the following:

  • 5 Pull Ups (or Pendlay Rows)
  • 10 Push Ups
  • 15 Air Squats

Take 3 minutes off to recover and get a drink of water.

AMRAP in 5 minutes of the following:

  • 5 Push Press 65/45
  • 10 Box Jumps
  • 15 Sit Ups

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

  • 5 Burpees
  • 10 KB Swings to eye level
  • 15 Overhead Squats with 35/15 (or PVC pipe)

I REALLY liked the work out today. knowing I only ad to work hard for five minuets and than I would get a three minuet break, I was able to push myself harder and try and get more reps in. I feel I did a good job. I did almost four rounds of everything. I only had time to do three rounds of the burpees ad three rounds of push ups. Looking forward to tomorrows workout since it will be the same type of style. Also looking forward to learning knew skills!

Day 8: Wednesday February 12


  • Atlas Stones
  • Yoke Carry
  • Zercher Squat/Carry
  • Pistols
  • Seated Press
  • Archer Push Ups

Met-Con WOD: Mid-Week Chipper

  • 4 sprints in Main Hallway
  • 10 Atlas Stones to each shoulder
  • 10 Sandbag Zercher Squats
  • 10 Pistols each leg
  • Yoke carry from cone to cone and back again hallway
  • 20 Squat Jumps
  • 10 Ring Push ups
  • 10 Keg Lifts
  • 250m on rower
  • 20 Seated Shoulder Press
  • 20 Floor Wipers
  • 20 Pallof Presses
  • 20 GHD Sit Ups
  • 10 TRX Ab Push Ups
  • 20 Face Pulls
  • “21″ Bicep Curls

Today was my first time doing a work out, and oh my gosh it was hard! I didn’t have time to finish the whole work out, but I did try everything at least once. I completed everything except the 10 TRX Ab psh ups, the 10 keg lifts, the 10 atlas stones (each shoulder) and the 10 sandbag squats. I didn’t have trouble lifting the key and the atlas stones, I just couldn’t get them over my head. I’m hoping that next time those exercises are in the workout I can do them. Looking forward to the workout tomorrow!

starting goal

Sorry i missed the first week, but i’m very excited to get started. I’m looking forward to trying cross fit for the first time and pushing myself to new limits. My goals for the semester is to lose weight and gain muscle.