Tag Archive for whitney

2014- Workout #42

This could be a really fun workout if we could get it sorted out on how to do it correctly. Then jake and I get after some bench press. What a fun day!

Workout of the Day
30 AMFAP (as many flips as possible)

Tire Flips
Sled push 100lbs
Sled pull 100lbs
Barbell carry 90lbs
Bench press

My team: Whitney, Jake, Tyler, Serin

No score taken because it was a cluster.



2014 – Workout #36

Sunday Funday with Jake and Whitney and little bit later Kari

Workout of the Day
Bench Press
Find your 5 rep max.
10 Min EMOM
Odds 5 Pull-ups and 5 Pushups
Evens 5 Ring Dips and 5 Pushups

We hit the bench with the idea of some heavy 5×5 which ended up going really well!


Felt really awesome to get these kind of reps done.

Then we did some EMOM stuff pullups and ring dips

The first set was messed up by timer snaffo!  But thats oK we jsut did a few extra.  The first couple sets went really good, I did some extra pushups each time but as the time went it got way harder.. So much that I couldn’t get the ring dips done, I did the last two sets differently.  I did one set on the regular dip bar (kari was using it) and then on banded ring dips whitney was using it..  I just couldn’t get them done.

Even the pushups got hard….  But in the end I got em all done!

2014 – Workout #33

Wednesday night with Jason Johnson at SISU.

Nice 1/2 mile run to start the night…  Then we did some line up kind of mobility/more warm up.

For the skill we did some back squats and for the first time in a long time I did some heavy 3 reps.  I think I got up to 335 for a 3 rep which is pretty awesome for me right now.  Yes it was tight, but I did them pretty well.

Workout of the Day
Back Squat
Find your 3 rep max.
12 Minute AMRAP
30 Dubs
20 Wall Balls
10 T2B

I am not strong at dubs so the rest of this I am going to have to do well. The dubs didn’t go awful the first round. I strung together a 12 and few but that’s about it.  Wall balls unbroken, toes to bar were strict and unbroken.

The second round of dubs went pretty badly, actually. Hated it..took forever. Wall balls and toes to bars unbroken.

Third round dubs went ok. I strung some 5’s and a six in there.  Wall balls unbroken again (tougher) and toes to bar done strict and unbroken.

My Score 161



2014 – Workout #32

Monday Night with Pat at SISU.

A quick 400M run then go through some pushups, pullups, squats. I didn’t get through them all and I really should have but I wanted to save my hands a bit…  as for the pushups, I guess I got them in at home 🙂

We did a bunch of hamstring stretching, felt great. On a barbell low on the rack, lacrosse ball in there on a box, and some banded hamstring stretch.

Working on Hand Stand Push Ups. I did a few of them deep in boxes.. that’s massive deficit and it was awesome.  I got three in a row!!

Let’s workout.

Workout of the Day
5 Rounds
10 Deadlift 50%
10 Pull-up Strict

I decided to go with 225 on the deads, something I can do, something I wanted to make sure that I did with good form.  I didn’t want a sore back tomorrow. It was the right amount of weight, I think. However, it was doing work on my hook grip. Jake gave me shit about reverse grip and said that I didn’t need to do that… So I didn’t not a single set.  I really wanted to…

The first couple rounds of this workout were going ok, then the handstands and pull-ups got very hard… Especially the pullups.  They were just doing work on me.

The good: First set of handstand pushups all 10 strict and unbroken. Next set all strict, 7 and 3. The deads I worked hard at, I was doing my best to do them well and do them all unbroken. The second set I dropped the bar..that’s the only time. HSPUs in the box deficit was just so awesome, and people seemed to think it was good 🙂

The bad: I need to get better at pullups. I don’t know if I’m getting fatter or what but I need to work on these again. They were very rough.
My Time: 18:20 @ 225lbs



2014 – Workout #28

Lifting with Whitney and Jake on a Sunday.

Jake and I did some pretty good work on the bench.  Getting some heavy high rep sets and then a couple one reps that went pretty good.  Did some nice dead stop work even at 255.


Clean and jerk was a bit different story.  I started off feeling pretty good. Some some fives, getting some split jerk in there, some push press all those working out great.  Then it got at the 225 clean and I struggled with it.  I need to work on it.


Failed at 245.  Jake of course makes it look easy at 245.

2014 – Workout #27

Saturday workout, pretty small group like 8 of us.

Workout of the Day
Teams of 3 (we had four)

110 Dubs
100 Squats
90 Wall Balls 20/14
80 sit-ups
70 KB Swings
60 Burpees
50 Box Jumps 24/20
40 Pull-Ups
30 Toes To Bar
10 Ring Dips
5 Bar Muscle Ups

Not to much to say about this workout.  There were some frustrating points and there was some good stuff too.  I worked pretty hard and I was able to help out some people that are new(ish) so that was good too.

We got through like 1.3 rounds of this in the 30 minutes.



2014 – Workout #26

Thursday night with Jason M at SISU

Start with a 400M run outside of course because its 40 and snow is melting. Then we dive into some shoulder smash, Whitney was my partner and she was doing OK, and it was a bit uncomfortable shes getting better at it, learning to center her weight. But Massie sees this as an opportunity to be a good friend.  He gets on there and is crushing me.  Whitney said he was popping up handstands on me… it was destruction and awesome.  And my shoulders felt great all night, first time in awhile.  We then start these little mini groups to go across the gym and do planks and jump overs. Someone jumps gets to the end gets in the plank new end jumps etc etc.  The planks wrecked me…  Then we did it back… ugh.  Then we did some crawl unders and bridges…. I am working hard at these.

Working on power cleans today, I decide to help a couple people and not focus so much on me, which is OK because I was still able to get a few sets in and also help people out with their cleans.  I did do a 3 rep 195, that was pretty good.  Whitney is going to be good at these when she can attach all the movements together.  Chris is well Chris and is good at everything but a few finer points and he will beast things.

Workout of the Day
Find your 3 rep max.
20 Min AMRAP
50 Dubs
10 Power Cleans
15 Ring Dips
20 Sit-ups

Getting after this wod I decided I was going to do the doubles the day I read this workout.  I knew it was the deal and I knew I wouldn’t do FANTASTIC.  So I also loaded up the bar with 185 for my cleans, I may as well get some good work in there on these.

The first round was hard, the ring dips were hard the cleans were hard I guess the situps went fine… But the dam double unders I just couldn’t get em.  I got one 9 in a row a couple 7’s and a few 5’s otherwise it was onesy twosy the whole way.  FRUSTRATING.  I spent OVER half this workout on doubles alone.

Ring dips I did strict and I did them OK.  I guess there may have been one or two questionable ones, but honnestly I felt great about these.  THough they did take a little longer then I wanted.

Cleans were heavy but I managed I made good form and got them going in doubles and sometimes triples.  First round I think I did 5.

Overall I am disappointed with my day.  But I have to get better, the only way I am going to get better is to do these workouts.  It shows me what I need to work on and it shows me that when I dont’ work on them I get punished.  Workouts like this are a punishment for me for NOT doing things like double under work.  So I lick my wounds go home and come back to fight another day.

My Score: 2 +20 dubs.



2014 – Workout #25

Wednesday night with Jason J at SISU.

I forgot my bag at home so I’m working out in some clunky shoes and some borrowed shorts from Brent.

Ok first and foremost that warmup looks a little edited… It was a 1000m row at 5:30… God I don’t even want to know what they had to do at 4:30. It was a nice little warmup, I didn’t finish the entire 1000M before because I was talking to Brent about a laptop.  During the warmup Whitney got a new PR on STRICT pullups at 6!  Thats awesome.

For the skill we did some HSPU work, I had some fun doing these.  I was trying to do some free standing ones with Brent holding my feet and I did one pretty good one.  I’d love to work on these…. It would be so awesome to do a free standing hspu.  And again Whitney does an awesome thing with a strict hspu! AWESOME! She does some sort of happy dance thing?  We aren’t sure on what it was but its a great day for her.

Workout of the Day
4 Rounds
5 Sets of
5 Pullups
10 Pushups
15 Squats

Well its Cindy with a twist.
Its laid out a little different. Do each round, and then rest 1/2 the time it took you to complete the Round.

I got to work out with some good friends on this too, Whitney and Derek, one new to crossfit the other an old 6:30 Crew member from way back. The workout is a bit rushed and everything is going so fast to start up.  I didn’t get one of my hands tapped but oh well got to get to work.

The first round was all strict pullups and it went pretty good pushups all unbroken and a few little rests here and there in the squats.  I think I finished in about 5 minutes something.  So We wait 2:40ish start back up.

Round two was a bit harder but still getting the pullups and the pushups are still good.  Squats are getting a bit harder… I think I finish in 14:00 something, so I need to rest 3:50ish.

I take a look around, no one is really resting.  A lot of people are just working out and just keep going. There are people that finish after me that start before me.  Its confusing, I dont’ care.

I go outside to cool off man does 30 degrees feel good.  Cough a bit spit something out, oh thats blood.  Wonder where that came from…  Not sure but I’m too tired to worry about that.  I spit a few more times and nothing so good to go.

Third round is hell, the pullups are falling apart.  I’m kipping a few of them at this point and I am exhausted. Pushups are still strong and I do them all unbroken again.  Squats are getting a bit slower but I am able to do them.

I go outside to cool off / die.  I think if i’m going to die it should be in a cooler temperature.  Derek asks me how the hell I am able to do the pushups, hes beating me in everything but I’m passing him in those.

Jason says the timer is now set at 32:00 and we have to stop after that, I grab a stopwatch at 30:30 and start it.  No way I’m not finishing this dam thing.

Fourth round I am kipping my pullups my pushups are still unbroken which I am proud of. The squats are slow and the timer goes off and I keep going.  I look around most people stop or are done. But Whitney is going to finish too, which is awesome someone else is doing it with me. the last sets of pullups were murder and then it happens on the last set last two pushups… I drop I cannot do them.  I try to do one I fail.  I rest for a couple seconds do two and move on….  Squats are done and I’m spent. I feel pukey.

The good: I didn’t quit, pushups were tight and strong and I made sure to lock out and do them well.  I did strict pullups for a lot of this workout.

The Bad: Squats need to be faster and more consistent. Pullups need to be quicker and better.  Failed at pushup 198 to do all sets unbroken

My time 35:40



2014 – Workout #23

Thursday with Jason M at SISU. Lets have a great workout as I head up north for the weekend.

Jason is doing a number on me in this warmup.  The reason being my shoes are slippery and doing these lunges isn’t great and then it happens.  My foot slips and some awful shooting pain of this nagging injury… Its a constant reminder that is still there, its still hurting.

Snatch balance I dont’ mess about with anything heavy.  I stick to the bar and then some at 75 but for the most part I’m just trying to do them well.

Workout of the Day
Snatch Balance
Find your 2 rep max.
20 Min AMRAP
200M Run
20 Wall Ball 20/14
20 Hang Clean 75/50

200M run… Ok not fun with my deal but I’ll push through it.  I get the first one done pretty good with the group.  The wall balls I go unbroken same with the cleans.  Round 2 same thing.  Round 3 I start to fall behind on the run, real far behind the leaders, my saving grace is I’m pushing hard at the wall balls, and a 75lb hanging clean isn’t much and I’m OK at it.

Doing mental things like saying to myself to get my elbows out (aka hit myself in the neck a few times) and to keep going.  Honestly I’m trying to stay ahead of Whitney which isn’t as easy as it may appear.  Turns out this crossfit thing … shes a natural.

The fourth round I wanted to quit, real bad… My grip is failing my squats with that dam wall ball is hard.  I have to no rep myself a couple times and then that dam 200m….  I get it done and I’m doing my 200m run in round 5 and I’m yelling at myself to not stop moving…  I get a second wind to finish this round… Wall balls are pure gut.  ANd the cleans… well my arms are burning so bad, my grip is shot and I’m going fast.  I won’t say they were all perfect but I’m counting them!

My Score: 5 Rounds even.



2014 – Workout #20

Butt camp Saturday Morning.  I am pretty excited because I get to workout with some of my favorite people.  Brent was there, he’s gonna workout with me!  (or is he?) Jake is there, Whitney and some new friends this is going to be a great day.

So it looks a little confusing but it isn’t. We really go to each section do each of the exercises in a 3-6-9-12-15-18 rep scheme. Your score is the highest rep total that you finished.  4 minutes each station

So Brent was feeling sick, so I was Hans.  Luckily Pat decided to workout with me, is this a good thing?  Its good and bad, Pat (and Brent) are both better than me. Pat’s a coach and I want to do well for him, and all my friends are there and I want to do well…. so much stress just to workout.

First section for me is front squats and I did pretty good actually they felt great. And we got through the 12’s. Next up was the deads, at 225 these are actually pretty awesome. Felt great and got tired doing them.  Need to do more high rep dead lifts. Got 12. The KB jump lunge was hard, I got through the 12s but it was NOT easy. Next up wall balls and I’m running out of gas.  These wall balls are doing work to me…  I get through the 12s knowing it sacrifices the next station – where I only get 9.

I tried to watch my new friends workout and did make a couple adjustments for them and wanted to make sure they were doing things right. They did great!

My Score is 12 on all except last station of rowing we got 9. Couldn’t get the burpees done. And I was very tired. I did comp weight on all things except KB did the blue.