Cherry!! Benchmark Improvement!!!

The first workout I ever did at Crossfit Sandy Springs was Cherry. Six months later I have improved my time.

"Cherry"

Run or Row 200mm

10 Push ups

15 Squats




July 2nd, 2010 - Completed 3 rounds in 12 mins
November 26, 2010 -  Completed 4 rounds in 10:54 mins

Fight Gone Bad & Kelly

The last couple of workout have been a beast!!!! Let's start with Fight Gone Bad:

9/18/10 - Fight Gone Bad -

Three rounds of:



Wall-ball, 12 pound ball, 10 ft target (Reps)


Sumo deadlift high-pull, 33 pounds (Reps)


Box Jump, 12″ box (Reps)


Push-press, 43 pounds (Reps)


Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

What an awesome work out. I really pushed myself on this one. I had some awesome people coaching me through the whole WOD. My score was 222. Which is good for it being my first time. Yea Gold STAR for Vee!!!!

9/22/10 - "Kelly"

“Kelly”


Five rounds for time of:


Run 400 meters


15 Box jump, 19 inch box


15 Wall ball shots, 14 pound ball

= 35:49

This workout was tough due to all the running. As of right now running is not my strong suit. I need to work on my endurance.

Vee Bleu

FRAN... That B*&^% is CRAZY HARD!

It's OFFICIAL! FRAN IS ONE OF THE HARDEST WORKOUTS I HAVE DONE SO FAR ( but I love the challenge)

I felt like I was going to die.  During the workout my trainer Nate was like cut back on the last 2 rounds. So I did a Modified Fran.

Lets compare the two:

Rx'd FRAN is:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Modified FRAN: (What I did)
Three rounds, 21-12- and 6 reps, for time of: 
43 pound Thruster
Ring Rows
= 8:30 mins

So you probably wondering what a Thruster is. This is how you do it: Take a weighted barbell and hold them at shoulder height. Squat down, keeping the barbell on the shoulders. As you rise up, press the barbell to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the barbell overhead.

Today's WOD got my heart rate up! After my last round I just dropped to the ground! DAMN YOU FRAN!!!!

Check out these videos of the today's WOD from the Crossfit HQ:
http://media.crossfit.com/cf-video/HeatherMel_100909Fran.WMV
http://media.crossfit.com/cf-video/CrossFit_100909_Miranda_Fran.wmv

***The chick in the pic is busting out 120lb Thrusters. WOW one day that will be me!!

Vee Bleu