View Full Version : Crossfit VB

Milly Williams
04-30-2009, 06:32 PM
Feb 10, 2009
Hang squat clean 3-3-3-3-3-3-3 reps
Squats on wall
Squats with 8 lb med ball
Squats with pvc
25 mins

Feb 11, 2009
"Benchless Lynne"
Five rounds for max reps of:
Push ups
Push ups 25 9 10 4 5
Pull ups 16 7 4 3 4
green band for pull ups

Feb 12, 2009
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
P 42 42 52F 47 47
PP 47 47 47 52 57F
PJ 22 22 22 22 22

Feb 13, 2009
Crossfit RVA

Feb 16, 2009
7 rounds for time of:
52 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
16 min 37 sec

Feb 18, 2009
"Benchless Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Push up double reps
Clean: 3/4 body weight
27 min 26 sec
52 lb bar for deadlift
12 lb med ball for clean

Feb 19, 2009
50 Box jump, 24 inch box (stepped on)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (orange)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 22 pounds
50 Back extensions
50 Wall ball shots, 8 pound ball
50 Burpees
50 Double unders
50 min 48 sec

Feb 23, 2009
30 Ring Dips
32 Pound Hang Power Clean 6 reps
25 Ring Dips
32 Pound Hang Power Clean 9 reps
20 Ring Dips
32 Pound Hang Power Clean 12 reps
15 Ring Dips
32 Pound Hang Power Clean 15 reps
13 min 2 sec

Feb 24, 2009
3 rounds for time:
15 pound Overhead walking lunges 20 reps
20 burpees
20 jumping pullups
17 min 33 sec

Feb 26, 2009
30 Double unders
30 Pull ups
30 Double unders
45 Push ups
30 Double unders
60 Sit ups
30 Double unders
75 Squats
16 min 27 sec

Mar 2, 2009
Turkish Get-ups
Goblet Squats
Clean and Jerks
Sumo Deadlift High Pulls
Burpees with 12 lb

Mar 3, 2009
3 rounds for time:
30 Double unders
15 pound push press 20 reps
10 burpees
6 modified rope climbs
18 min 13 sec

Mar 4, 2009
For time:
15 pound Power snatches 75 reps
11 min 42 sec

Mar 6, 2009
Front squat 3-3-3-3-3 reps
65# 70# 75# 80# 85#

Mar 9, 2009
“Crossfit Total”
Back squat, 1 rep 75#
Shoulder Press, 1 rep 55#
Deadlift, 1 rep 135#
Total: 265#

Mar 10, 2009
Clean & Jerk 15-12- and 9 reps

Mar 12, 2009
"Tabata FGB"
Wall-ball 10 pound ball, 10 ft target. (Reps)
4 5 7 3 7 6 5 6 = 4/7
Sumo deadlift high-pull 42 pounds (Reps)
7 4 4 6 6 5 5 5 = 4/7
Box Jump (step) 20″ box (Reps)
6 6 6 7 6 6 7 8 = 6/8
Push-press 22 pounds (Reps)
7 7 6 7 7 7 7 9 = 6/9
Row (Calories)
3 5 7 5 5 5 4 4 = 3/5
Total: 23/36
20 sec work, 10 sec rest
8 consecutive intervals
scored by the weakest number of reps

Mar 16, 2009
Deadlift 1-1-1-1-1-1-1 reps
75# 95# 115# 125# 125# 135# 125#

Mar 19, 2009
"Quarter Gone Bad"
Five rounds for total reps of:
52 pound Thruster, 15 seconds
Rest 45 Seconds
Pull-up (blue band), 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
T: 3 3 3 4 3
P: 9 8 8 8 8
B: 4 5 5 5 5
R1 14
R2 16
R3 16
R4 17
R5 16
Total: 79

Mar 20, 2009
Five rounds for time of:
400 meter run
22 pound Overhead squat, 15 reps
22 min 35 sec

Mar 21, 2009
50-35-20 rep rounds of:
Burpee box jumps/steps
27 min 7 sec

Mar 24, 2009
10, 20, and then 30 rep rounds of:
Box jump, 20 inch box
Handstand push-ups (attempts)
Pull-ups (blue band)
32 min 44 sec

Mar 25, 2009
10 rounds for time
5 burpees
10 Double unders
12 min

Mar 26, 2009
5 Rounds for time
85 pound Deadlift 5 reps
Burpees 10 reps
8 min 54 sec

Apr 3, 2009
2 4 6 8 10 8 6 4 2
Thrusters 45#
Pull ups (blue band)
15 min
This was rough coming back from surgery. However, I didn't feel too bad. I had about a week of rest and my muscles felt rested and stronger.

Apr 8, 2009
Thruster 1-1-1-1-1-1-1 reps
42 52 62 67 72 77F 77F

Apr 9, 2009
5 rounds for time:
25 medball cleans 10#
15 knees to elbows (attempts)
27 min 24 sec
The med ball cleans totally sucked. My legs were sore for days. However, I had no problem doing the knees to elbows attempts.

Apr 13, 2009
Deadlift 5-5-5-5-5 reps
85 95 105 120 130
2 attempts at 140 (mixed grip)
Once again my form is not quite there. I tend to look up instead of straight ahead. This arch in my neck is not a good thing.

Apr 14, 2009
For time:
1/2 mile Run
50 Pull-ups (blue band)
100 Push-ups
150 Squats
1/2 mile Run
40 min 26 sec
This hurt even when the WOD was cut in half for me. Running is not my thing yet.

Apr 15, 2009
Hang Power Snatch 1-1-1-1-1-1-1 reps
32 37 42 47F 42F 42 42 42
This is the oddest movement ever. I am not aggressive enough with the movement to get the bar up. I did way more than the 7 reps though. After that, I had muscle fatigue.

Apr 18, 2009
21-15-9 reps of:
about 15 attempts with 95 then 75 pound Deadlifts
Handstand push-ups (attempts)
14 min 58 sec
I think my posture had a lot to do with it. I was kind of sore from the previous WOD. My lower back hurt way too much with 75 lbs.

Apr 20, 2009
Three rounds, 21-15- and 9 reps, for time of:
42 pound Thruster
Pull-ups (blue band)
15 min 46 sec
This was a hard one. I felt like I was going to die. I was breathing heavily and was really tired toward the end of this one.

Apr 21, 2009
Overhead Squat 3-3-3-3-3 reps
22, 27, 27, 32, 37, 45
The 45 lb OHS felt good. I'm sure I can do much more.

Apr 23, 2009
Complete as many rounds in 20 minutes as you can of:
42 pound Power Clean, 15 reps
Run 400 meters
2 rounds
The 400m run was a killer. I was breathing heavily. I felt like I had cement blocks on my feet.

Apr 24, 2009
75 Push-ups (knees)
42 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips (jumps)
Pull-ups (red band) 30 reps
25 Handstand Push-ups (attempts)
26 min 18 sec
I didn't feel as tired as I thought I would. The 42 lb SDHP felt really light.

Apr 25, 2009
1.5 mile run
15 min 55 sec
I had a good stride. I was breathing slowly. However, I have a lot to work on.

Apr 27, 2009
3 rounds of
10 Deadlifts 95#
50 Double-unders
7 min 53 sec
I think the weight was too light. Just last week I couldn't handle 95 lbs while doing "Diane." I guess I will have to add weight during my work out if I feel like it is too easy. For the first time I was the first one done when this never happens. I felt something was off. I didn't push myself hard enough.

Apr 29, 2009
Three rounds, 21- 15- and 9 reps, for time of:
35 pound Squat snatch
Chest to bar Pull-ups (attempts with the red band)
19 min 14 sec
I still struggle with the snatch movement, but I'm getting better at it. I'm pretty impressed that I stuck with the 35 lb barbell. I fell a few times trying to squat all the way. There were a few failed attempts because my muscles were getting tired. I found it difficult to get my chest to the bar on the pull ups. Toward the end I barely got my chin above the bar. Pretty tiring work out.

Apr 30, 2009
2k Row
9 min 44.6 sec
I thought I would hate rowing, but I actually enjoying this wod. I pushed as hard as I could. I'm glad I did it in less than 10 mins. I thought I would spend about 15 mins on this. I got light headed toward the end, but I kept going. Pretty proud of myself today.

Sam Nutt
04-30-2009, 08:37 PM
Welcome to the boards, Milly! Lots of good stuff in your log. As an aside, do you mean to start a new thread every time you post? No offense intended, just a bit unconventional for a training log.

Milly Williams
05-01-2009, 03:09 PM
I didn't realize that you can reply to your own thread. I also found that you can't delete previous threads. It's just a new site and I'm trying to figure it out. Thanks for dropping by and welcoming me.

Milly Williams
05-01-2009, 03:22 PM
Five rounds of:
100 lb Deadlift, 3 reps
Handstand push-ups, max reps (attempts)
I'm still trying to master handstands. I have a fear of handstands for some reason. I made it all the way to the wall, but was only able to hold it for a second or two. It's progress from only kicking my legs in the air. The next step is to attempt the push up part without decapitating myself.

Sam Nutt
05-01-2009, 03:53 PM
Oh, no worries. I suppose it's equally strange to just keep replying to yourself, if you think about it. I feel silly sometimes when I look through my own log and it just looks like I'm talking to myself for pages and pages of posts :p

Keep after the handstands. I had the exact same mental hurdle. The good news is that it's like riding a bike or surfing: once you pop up once or twice, you find you can do it every time from then on. Sounds like you're close to that point.

Steven Low
05-01-2009, 09:21 PM
I deleted them.

Also, welcome.

Handstands are one of those skills that you need to practice a lot to get better at since most of us don't have very good proprioceptive abilities upside down.

Milly Williams
05-02-2009, 10:04 AM
Five rounds for time of:
26 lb Kettlebell swings, 25 reps
25 Sit-ups
25 Good Mornings (15 lb barbell)
25 Knees to Elbows (attempts)
41 min 8 sec
This wod totally sucked. I thought I would never finish. I can't believe it took me 41 mins to complete. The kettlebell swings were the worst part. The knees to elbows was also difficult toward the end. I'm still no where near touching my elbows. I get my knees a little over 90 degrees up. I still have a long ways to go. It's hard to keep yourself from kipping up. That would be much easier.

Milly Williams
05-02-2009, 10:09 AM
Thank you for the welcome and for deleting my previous threads. I'm loving this new website. It's better than writing your logs down. I also appreciate the advice.

Milly Williams
05-04-2009, 04:57 PM
Three rounds for time of:
Run 800 meters
50 Pull-ups
40 min 47 sec
For the first time, I felt like I was going to vomit. By the last round, I was barely able to pick up my feet on the run. I was also a few pull ups away from ripping my hands again. We ran out of chalk and I could barely hold on to the sweaty bar. The pull ups took me a long time to complete. Not to mention my stiff hamstrings from the last WOD on Saturday. I'm soooo sore and probably will be even more sore tomorrow. Yay!

Steven Low
05-04-2009, 08:50 PM
If you're finding a significant portion of your workouts are longer than 20 minutes (which like 40% are from what I've seen) then you should probably scale them down.

Doing long drawn out suckfests isn't going to help you that much in terms of strength or power output. The sweet spot for most metcons seems to be in the 5-15 minute range.

Matt Cricchio
05-05-2009, 03:57 AM
If you're finding a significant portion of your workouts are longer than 20 minutes (which like 40% are from what I've seen) then you should probably scale them down.

Doing long drawn out suckfests isn't going to help you that much in terms of strength or power output. The sweet spot for most metcons seems to be in the 5-15 minute range.

Good. Now that someone else says it are you going to listen to me?

Milly Williams
05-05-2009, 04:28 PM
For time:
42 lb Thruster, 10 reps
50 Double-unders
42 lb Thruster, 8 reps
40 Double-unders
42 lb Thruster, 6 reps
30 Double-unders
42 lb Thruster, 4 reps
20 Double-unders
42 lb Thruster, 2 reps
10 Double-unders
8 min 50 sec
I didn't feel too bad after this workout. I was a little out of breath during the double unders though. I'm finally starting to feel normal after such a brutal WOD on Saturday. I now know that a WOD that takes longer than 20 mins is not doing you any good. I will make sure to get the workouts scaled down to my level. I have noticed that I have been sweating profusely lately which means I need to hydrate more. I weighed myself for the first time today and realized I have lost about 5 lbs since the last time I weighed myself. I'm at 129 lbs now which I haven't been in a long time.

Milly Williams
05-09-2009, 10:21 AM
I played a little dodgeball and did 20 mins on the eliptical at level 2. I did some kind of random workout where some levels were harder than others. It was a mandatory self pt Navy kind of workout. Not to mention the fact that my hamstrings were still killing me from last Saturday.

Milly Williams
05-09-2009, 10:27 AM
5 rounds (not for time)
Max Reps OHS at 22 pounds
R1 12
R2 7 (lost my active shoulders and dropped the bar)
R3 17
R4 12
R5 16
I was drenched in sweat after finishing this one. Didn't seem that hard at 22 pounds, but toward the end of it I had to really concentrate on not dropping the bar.

Milly Williams
05-09-2009, 10:36 AM
AMRAP in 40 minutes:
7 deadlifts (92 lb)
7 knees to elbows
7 burpees
11 rounds
This was a killer. I am starting to feel soreness in my lower back. I may be crippled tomorrow. The last 2 rounds I had to drop to 72 lbs. I couldn't deadlift any more. Toward the last 3 mins left of the workout, I was done. I couldn't even lift the 72 pound bar. I'm pretty impressed that I went for 11 rounds. I didn't expect to do this many. I also had some time to rest since we teamed up, but not much time. Everyone was on top of their reps. My other team members did 8 and 14 rounds. I guess I take second place. Yeah!!! Toward the middle of it I also had to switch to mix grip. My knees to elbows are getting better, but I find myself kipping a little to help me get higher. I am about 5 inches away from actually touching my armpits. Yay!

Milly Williams
05-12-2009, 05:45 PM
I did some Navy pt. It's not as challenging as Crossfit. I wish the Navy incorporated Crossfit. Anyway... I sprinted and jogged for about a 1/2 a mile. I had a lot of rest in between while I waited for my turn to sprint. Not much of a workout...

Milly Williams
05-12-2009, 05:48 PM
For time:
95 pound Deadlift, 21 reps
30 Sit ups
95 pound Deadlift, 15 reps
20 Sit ups
95 pound Deadlift, 9 reps
10 Sit ups
4 min 54 sec
I felt great during this workout. I breezed right through with no breaks. Pretty impressed I lifted 95 lbs this time. I will aim for 100 lbs or more next time.

Steven Low
05-12-2009, 06:54 PM
If you had no breaks in a set of 21 you can probably go with 115-125 next time. Give yourself a little credit. :)

Nice work.

Matt Cricchio
05-12-2009, 09:41 PM
For time:
95 pound Deadlift, 21 reps
30 Sit ups
95 pound Deadlift, 15 reps
20 Sit ups
95 pound Deadlift, 9 reps
10 Sit ups
4 min 54 sec
I felt great during this workout. I breezed right through with no breaks. Pretty impressed I lifted 95 lbs this time. I will aim for 100 lbs or more next time.

That's what I like to hear!

Milly Williams
05-16-2009, 04:45 PM
Push press 3-3-3-3-3 reps
52 57 62 67PR 72F
I tried really hard to push press 72 lbs, but at that weight I was starting to curl the bar up for some reason. I attempted 3 times. Although 67 is a lot more than the 52 lbs I was able to do back in February, I really wanted to hit 72 lbs. Maybe next time. I also did some Navy pt in the morning consisting of sprints. It was lame.

Milly Williams
05-16-2009, 04:49 PM
Five rounds for time of:
42 pound Power clean, 21 reps
12 Handstand push-ups (attempts and negatives)
25 min
I was sooo beat toward the middle of this workout. I was trying to catch my breath before starting the handstand push ups. I am getting much better at the handstand part. I am able to hold it for 10 secs or so and in some attempts I was able to do a negative with 2 abmats under my head. Can't wait to do a handstand with no abmats. I'm getting there.

Milly Williams
05-16-2009, 05:04 PM
AMRAP 20 mins
47 pound barbell Thruster, 7 reps
Pull-up 7 reps (red band)
6 rounds
The pull ups were supposed to be weighted pull ups, but I'm barely able to do a kip without the red band. Not ready to add weight yet. I am close to doing a kip though. I tried a few times and my face was half way above the bar. I just need a few more inches until I am completely above the bar. I am pretty excited about some of my accomplishments this week. I was able to do some negative hand stand push ups and I'm on my way to getting off the band all together for pull ups. Every week I have some PR or accomplishment. I also added 5 lbs this time. I usually do 42 lb thrusters. I love crossfit. I'm addicted to it! This workout sucked though. My reps turned into singles pretty quickly.

Milly Williams
05-20-2009, 09:12 AM
Back squat 5-5-5-5-5 reps
75 80 85 90 95PR
I have come a long way from a max rep of 75 lbs. The 95 lbs was quite heavy, but I made it. My goal is to go over 100 lbs and possibly hit my body weight in the near future.

Milly Williams
05-20-2009, 09:21 AM
Today I did some real Navy pt. I actually feel sore and may be crippled tomorrow. Our pt consisted of running a little over a 1/4 mile and stopping at a station where you did pull ups, push ups, flutter kicks, or "burpees" (Which are not the real burpees I know of. There were no push ups involved.) for 2 mins. We ran about 2 miles total. I actually almost did a dead hang pull up today. My face was half way above the bar. The rest of the pull ups were assisted. Someone starting holding my feet. Arghhhhh! Can't wait to do them all unassisted. These are the kind of pt days we should have every day.

Milly Williams
05-21-2009, 05:38 PM
3 rounds for time of:
Walking Lunge, 100 ft
50 Squats
25 Hip Extensions
14 min 22 sec
This was a rough one. I was hurting after my first walking lunge set. The hardest part was the squats. I breezed right through the hip extensions. Toward the end, I felt like my quads were going to give out on me. For some reason I thought I had finished it in 10 mins or less. That will be my goal next time.

Milly Williams
05-25-2009, 08:45 AM
Wall Balls 12#
Box Jumps
Push Press 45#
Our group finished in about 21 mins, but I only completed the first 21 reps of the wod.

I was hyper-ventilating half way through. I felt sick and thought I was going to black out. I had no breaks being that I was the weakest link and everyone was done before I was finished with my 21 reps. My back also started to hurt after I finished the SDLHP's. For some odd reason I also had a sharp pain in my shoulder. I was all kinds of fucked up during this wod. I have never quit anything since I started CF. I just couldn't go on. I was among a group that was way more advanced than I am and they breezed right through everything while I was still hyper-ventilating. It may have been a lack of hydration or a lack of protein lately. I'm not sure. Maybe I didn't scale this down properly. I surely didn't have any alcohol this weekend. That is what someone asked me, but the best way to describe how I felt was hung over, weak, and tired. I am going to drink water the rest of today and hope to redeem myself tomorrow with my own self pt. It will be some sort of running wod. Today is definitely a huge disappointment. I'm about to take some tylenol and hydrate. I feel the same pain I did months ago when I completely through out my back lifting something improperly. I'm sure toward the end of the 21 reps my back was not locked while doing the SDLHP's. :(

Chris H Laing
05-25-2009, 10:15 AM
Yea, lots of us 'round these parts avoid the SDHP. Causes nothing but problems. Congrats on all the PR's lately! Thats some strong work. And dont let one bad day get you down, most likely your body is telling you to take a break, no doubt due to all the PR's :D

Milly Williams
05-28-2009, 05:02 PM
Ran about 0.6 miles to the beach and did wheel barrels, crab walks, frog jumps, low crawls, bear crawls, sprints, sit ups, and flutter kicks. Then ran 0.6 miles back.

I felt pretty good throughout this workout.

Milly Williams
05-28-2009, 05:04 PM
Yea, lots of us 'round these parts avoid the SDHP. Causes nothing but problems. Congrats on all the PR's lately! Thats some strong work. And dont let one bad day get you down, most likely your body is telling you to take a break, no doubt due to all the PR's :D

I'm definitely taking a break. I have been extremely tired lately. I will be back and running tomorrow.

Milly Williams
05-29-2009, 07:53 PM
Three rounds for time of:
Row 500 meters
25 Wall Balls (10 lbs)
14 min 47 sec
This was a rough one. These are two of my most hated exercises. I got an instant headache toward the end of it and my body felt like it was on fire.

Milly Williams
06-02-2009, 12:37 PM
We did the usual Navy pt. A short run to the track and stations. We ran a little over 400m each time and stopped at a station for an exercise for a duration of 2 mins. We did lunges, bursts (cheerleader jumps), pull ups, push ups, leg lifts (with someone pushing your legs down), and more running. We also did short distanced sprints. This pt session lasted about an hour. I felt great and energized toward the end. However, I didn't run as fast as I could. I kept the 400m runs at a jog pace. Next time I will run harder and see how that goes.

Milly Williams
06-07-2009, 06:59 PM
Hang Power Snatch 1-1-1-1-1-1-1 reps
37, 42, 47, 52F, 52F, 49, 50PR
This is still a very weird movement for me. It's hard to get it just right which is why I probably don't improve much with this one. At least I made it past 42 lbs. Yay! On my way to getting over 50 lbs next time.

Milly Williams
06-07-2009, 07:10 PM
2k row for time
10 min
I'm pretty surprised I didn't have much improvement from the last time I did this even though I felt I was going a lot faster and I wasn't light headed toward the end of it. Maybe it had to do with the guy that interrupted me as I started, asking how much time I had left. I did the 2k row in 9 min 45 sec a little over a month or so ago. Oh well... not too far off. Cardio has never been my thing anyway, but I intend to improve.

I also did a push up and sit up test and found that I'm no where near where I used to be. I did 24 push ups and 50 sit ups in 2 mins. I have to double those scores in the next few weeks.

Milly Williams
06-07-2009, 07:17 PM
1.5 miles for time
14 min 57 sec
I did it in less than 15 mins! Not by much, but less than 15 mins is amazing. It seems that I can never break the 15 min time and I did tonight. I'm soooo excited! About a month ago I ran this in 15 min 50 sec which was pretty close to failing my pfa. I have improved by a min in a little over a month. Hopefully I can get down to 13 mins or faster in the next 2 months. An excellent low score is what I'm aiming for. Any advice on how to shave 2 mins off my time within 2 months? I really need to do this.

Milly Williams
06-08-2009, 06:10 PM
Today we ran on the beach. It was fine until we hit the soft sand. Aside from running forward, we also had to run backward and sideways while managing to pass along a medicine ball. It was quite a mess. People were falling over each other. The kicker was that we all had to run in formation or drop down for some push ups and sit ups on the beach. Other than that, it was a pretty good work out. This can only improve my running time. I'm always up for a challenge. The Navy is finally incorporating some crossfit. It's sooo much better than the usual long battalion runs that give you chin splints.

Milly Williams
06-20-2009, 03:28 PM
We did the usual running around the track and stations with various exercises. My running was significantly slower than usual. Each station made the 400m run even more exhausting. It was a very humid morning.

Milly Williams
06-20-2009, 03:40 PM
AMRAP in 20 minutes of:
15 Double Unders
15 Burpees
15 Box Jumps
5 modified Rope Climbs
3.5 rounds (only had the mod rope climbs left)
My left shin was killing me during the double unders and box jumps. I was quite tired after this workout. It's amazing how beat up you feel after not crossfitting for a few days. With my busy schedule, I am not able to crossfit as much.

Milly Williams
06-20-2009, 03:44 PM
We ran for a little over 20 mins at a very slow pace. It was too slow. The pain in my left shin was unbearable. These battalion runs always do this too me.

Milly Williams
06-20-2009, 03:52 PM
I have been resting these past few days. The shin splints need ice and rest. There is also a bit of laziness involved. I have not been motivated to do much. At least I am keeping up with a paleo diet as much as possible. At times the galley food forces you to eat breaded chicken and fish. I shall resume crossfit full force next week. I have about a month left before my pt test. I have to make sure I get a good score.

Steven Low
06-20-2009, 05:19 PM
Do you run heel-toe?

Poor running technique is often the cause of shin splints

Milly Williams
06-20-2009, 06:20 PM
Do you run heel-toe?

Poor running technique is often the cause of shin splints

I have flat feet. I try not to run heel-toe, but that is how my foot lands. I was referred to a podiatrist to see if they can give me a special insert for my running shoes. I have bought sooo many different types of running shoes and I thought the Brooks I bought would solve this problem. They do feel a lot better, but I still end up with shin pain when I run frequently. I do better on mulch than hard surface, but I don't have the option of running on mulch right now.

Steven Low
06-20-2009, 10:35 PM
I have flat feet. I try not to run heel-toe, but that is how my foot lands. I was referred to a podiatrist to see if they can give me a special insert for my running shoes. I have bought sooo many different types of running shoes and I thought the Brooks I bought would solve this problem. They do feel a lot better, but I still end up with shin pain when I run frequently. I do better on mulch than hard surface, but I don't have the option of running on mulch right now.
Collapsed arches:

Collapsed arches may also be related to heel toe running

Milly Williams
06-21-2009, 09:11 AM
Collapsed arches:

Collapsed arches may also be related to heel toe running

Thank you so much for the information. I will start incorporating these exercises before a workout. I will keep you updated on how that goes.

Milly Williams
08-26-2009, 07:05 PM
8x2 Hang Power Cleans 45#
3x5 Back Squats 45#

3 rounds of:
7 KB Swings 20#
80m Sled Drag 25#

I was exhausted after the 80m sled drag. Today was the first crossfit workout in 2 months. Overall, I felt pretty good after the workout.

Milly Williams
08-26-2009, 07:13 PM
3x5 Push Press 45#
3x3 Overhead Squats 45#

AMRAP in 7 mins
4 rounds
10 (5L/5R) Dumb Bell Snatches 20#
5 18'' Box Jumps

My hip hurt while doing box jumps. I still have trouble with box jumps because I fear falling off the box.

Milly Williams
08-26-2009, 07:17 PM
8x2 Power Clean 65#
1x5 Deadlift 125#
3x3 Pull Ups (red band)
3x5 Front Squat 45#

I'm pretty impressed that I was able to do this many pull ups on the red band. My goal is to finally do some pull ups without the band. I feel pretty good after working out three days in a row. I'm sore, but I'm still able to function. Cutting down the long wod's really makes a difference.

Steven Low
08-26-2009, 07:39 PM
Yep, hence why we tell you to stick to that 5-15 minute sweet spot at least as a "newer" person.

Milly Williams
08-31-2009, 07:14 PM
8x2 Power Snatch 33#
3x5 Press 45#
3x5 Back Squat 55#

3 rounds of:
250m Row
10x KB Swings 20#
6 min 45 sec

The lifting was not bad. However, the wod was pretty rough. I failed to lock my arms on some of the kb swings. I was quite exhausted after this workout.

Milly Williams
08-31-2009, 07:33 PM
5RM Back Squat 115#PR
5x2 Hang Power Clean 63#PR

5 rounds of:
10x Deadlift 83#
10x Push Ups
5 min 21 sec

I felt pretty good throughout the lifts and wod. I'm close to my body weight in backsquats. I can finally do a Hang Power Clean correctly. I always struggled with this movement because I wasn't aggressive enough. I now crossfit at Brute Strength Gym with a much better trainer. :)

Milly Williams
09-01-2009, 06:15 PM
3x5 Overhead Squat 45#
3x5 Push Press 50#

3 rounds of:
7x Front Squat 45#
80m Sled Drag 35#
3 min 39 sec

I was sore from yesterday's workout. I also hate overhead squats. Not a fun workout for me. I hated everything about today.

Milly Williams
09-04-2009, 06:35 AM
7x1 Power Clean 73#
1x5 Deadlift 130#
3x5 Front Squat 55#
3x5 Pull Ups (red band)

I failed at a few power clean attempts. I'm still working on a more aggressive shrug and stomp. The deadlifts felt like they were heavier than 130#. I was able to do 3x5 pull ups this time with no problems. Next week I will attempt to do them without the red band.

Milly Williams
09-06-2009, 11:41 AM
5x2 Power Snatch 43#
3x5 Press 50#
3x5 Back Squat 65#

3 rounds of:
7 Burpees
40m Sled Push 50#
7 GHP Sit Ups
9 min 45 sec

I was supposed to do 53# power snatches, but I'm still having trouble with this movement. I'm not aggressive enough with my shrugs. I end up pulling the bar with my arms most of the time, but as I add weight I notice that I am not able to do that anymore. The press and backsquat was no problem. However, the wod was horrible. The more I pushed the sled the less I was able to do burpees and sit ups.

Milly Williams
09-07-2009, 05:26 PM
5x2 Hang Power Clean 63#
3x5 Back Squat 75#

AMRAP in 10 mins
40m sprint
max# of push ups
20 rounds

I attempted to hang power clean 73#, but it didn't work. I can't get the stomp and shrug just right to get the bar where it needs to go. I'm very frustrated about this. I can not add weight unless I master this concept. When I over think the various steps, I usually fail. I thought the wod would totally suck, but I felt fine sprinting and doing the push ups. I did a little over 20 push ups on the first round and then I was only able to average about 4 push ups. Pushing and pulling the sled has really improved my running.

Milly Williams
09-08-2009, 06:31 PM
3x5 Push Press 60#
3x3 Overhead Squat 50#

4 rounds of:
7x Thrusters 45#
80m Sled Drag 45#
7x KB Swings 25#
9 min 39 sec

I felt stronger when lifting. However, the wod took the breath right out of me. I also started to feel really weak toward the middle of it. I slowed down on my thrusters toward the last few rounds. The kb swings did feel pretty light though. We are going with a 30# kb next time.

Milly Williams
09-21-2009, 06:17 PM
1RM Power Clean 63#
1RM Deadlift 135#PR
5RM Front Squat 85#PR
3x3 Pull ups (no band)

This is my first time doing pull ups without a band. However, my power cleans are not coming along at all. I am stuck at 63#. The power cleans will be incorporated into my workout at a later date. I need to work on my technique. I had to use a mixed grip for the deadlift. It felt extremely heavy and my back felt like it was going to give out. The 3RM was cut down to a 1RM for deadlifts.

Milly Williams
09-21-2009, 06:26 PM
3x5 Back Squat 75#
1RM Power Snatch 43#

AMRAP in 10 mins
10 Turkish Get Ups 10# KB
10 Push ups
2 rounds

I was not motivated at all. I was discouraged with the power snatch and the rest of the workout just sucked. I will also remove the power snatch from my workout for right now. I can't believe I was only able to do 2 rounds in 10 mins. I started off with a 15# kb and I had to drop to a 10# kb. I could not keep my arms straight while doing a turkish get up. Not a good day overall.

Milly Williams
09-21-2009, 06:30 PM
1RM Back Squat 145#PR

6 KB Swings 30#
6 Box Jumps
6 Push Ups
5 min 36 sec

I felt great during this workout. I feel stronger and have a lot more endurance during a wod.

Milly Williams
09-21-2009, 06:35 PM
3x5 Back Squat 115#

100 KB Swings 20#
5 min 17 secs

Today is my favorate day. I love backsquat days and the wod didn't suck as bad as I thought it would. I only took a few breaks during the KB swings. I feel really accomplished today. It makes up for the week I didn't workout due to work obligations.

Milly Williams
09-29-2009, 01:35 PM
3x5 Front Squat 95#
1RM Deadlift 140#PR
4x3 Pull Ups

The front squats felt a bit heavy. I started off doing 1x5 deadlifts, but I was not able to do more than one rep at 140# so I left it as a 1RM for now. Hopefully I am able to do more next time. The pull ups are getting easier as well.

Milly Williams
09-29-2009, 01:39 PM
5 rounds of:
2 min Row
2 min Push ups

I burned about 60 calories and did an average of 12 push ups per round. It was hard to transition from rowing to push ups and visa versa.

Milly Williams
09-29-2009, 01:44 PM
3x5 Back Squat 115#
3x2 Power Clean 63#

40m Sled Pull 45#
3 rounds alternating forward and backward
1 min 54 sec

It was so much harder to sled pull backward. Toward the very end I felt like I had run a marathon.

Milly Williams
09-29-2009, 07:15 PM
3x5 Push Press 70#
3x5 Overhead Squat 55#

80m Sled Push 50#
30# KB Swing
6 min 50 sec

It took every bit of my energy to finish this wod. I had no problem getting through the kb swings, but the sled push was rough. I have to work on my cardio.

Milly Williams
10-06-2009, 07:04 PM
3x5 105# Front Squat
1x5 145#PR Deadlift
3x2 68# Power Clean

I'm pretty stoked about how strong I have gotten since I started lifting at Brute Strength Gym. The last deadlift was tough. I thought my back was going to give out, but I made it and now my PR is 145#.

Milly Williams
10-06-2009, 07:09 PM
3x5 125# Back Squat
3x2 73# Power Clean

5 rounds
80m sprint
15 push ups
30 sec rest

The sprints weren't bad, but I felt like my arms were giving out during the last few sets of push ups.

Milly Williams
10-06-2009, 07:17 PM
3x3 80# Push Press
3x3 65# Overhead Squat

Sprint 50m, 100m, 200m, 300m
Walk same distance

Running sucks, but I can only get better at it by adding more running to my wod's. It was hard to finish the 300m sprint and by that point I really wasn't sprinting.

Milly Williams
10-10-2009, 10:13 AM
I attempted to Power Clean 78#, but I was not able to clean that. Then I dropped to 73# and I was still not able to clean at that weight. I got extremely frustrated. I decided to move on to the 150# Deadlift and I failed at that as well. It was a horrible lifting day. I also have not been eating very healthy. Stress and the frustration of failing at Power Cleans ruined the rest of my workout. I ended this session with 4x3 pull ups. The 115# Front Squat was not even attempted. It's amazing how your mind works. When you think negative, you get negative results.

Milly Williams
10-10-2009, 10:25 AM
1RM 80#PR Squat Clean
3x 50m 75# Sled Drag
2x3 135# Back Squat

I got training on how to properly do a Squat Clean. I was stuck at 73# Power Cleans for about 1 1/2 months. I started my first set at 53# then proceeded to 63#, 75#, and 2 singles at 80# which is my new Squat Clean PR. Yay me! The Sled Drag was not that bad. The Back Squats were a bit heavy, but I was also exhausted from the cleans and sled drag. I was not able to complete my last set of 3 Back Squats. However, I had a good Squat Clean day and I hit a PR which is all that matters. I feel like I totally redeemed myself from yesterday's disaster.

Milly Williams
10-18-2009, 07:04 PM
1x3 1x4 1x2 80# Push Press
3x5 65# Overhead Squat

50m 100m 200m 300m sprint

I was supposed to do 3x5 Push Press, but it was a bit too heavy. The sprint wod was not too bad. I ran the 50m in 13 sec, 100m in 23 sec, 200m in 47 sec, and 300m in 1 min 20 sec.

Milly Williams
10-18-2009, 07:14 PM
3x3 60# Press
3x3 135# Back Squat

Every min on the min for 5 min:
3 Pull Ups, 6 Push Ups, 9 Squats

The Back Squat was easier than I expected. I am pretty sure I will have no problem doing 3x5 135# Back Squat. I feel stronger every workout. I enjoyed this wod. However, the next day I was extremely sore.

Milly Williams
10-20-2009, 06:52 PM
2x3 65# Overhead Squat
1x3 55# Overhead Squat
3x3 85# Push Press

100m 200m 400m 800m run

I was pretty worn after the running WOD and the Push Press. It was hard for me to keep the 65# barbell steady for my Overhead Squats. My legs were sore from the run and last week's WOD. It's been a while since I have felt sore. I didn't attempt another set of 65# Overhead Squats because I have a Navy PRT on Thursday and I have to make sure I'm not too sore for that. I feel like I am able to run faster and breathe easier now. Hopefully I get the running score I'm looking for on Thursday.