Squat til you drop

SEPTEMBER 26 WOD

A. Back Squat 5-5-5

- 75x5...80x4...failed 4th rep!!! I'm still happy with my squat since my PR for one was 90k on August 20.

Crossfit Girl Libby DiBiase

B. 3 Rounds  For Time
     Run 400M
     50 Squat
     35 KBS 1.5/1p
     20 Box Jumps 24/20

Crossfit Girl Libby DiBiase

- 21:21min. This wod was so exhausting and long! This was the first time my stomach was cramping up so much during a wod that I had to sit down during the box jumps. K..maybe not the first time but the most RECENT time during a wod. lol Great workout but I felt really slow. I took a lot of breaks during the KBS and wasted a lot of time doing that. OH WELL! Gotta get stronger and work on staying consistent. My goal for the KBS was to divide them as 15-15-5 but after the 1st round I was doing 10-10-10-5...slowed me down!!! It's all in my head..I'm going to be exhausted no matter what so I just have to stick to my goals... PHEWF...I'm tired just thinking about it ;)

Conditioning

Picture of me - with one-year-old Madi - taken in July 2005. Man boobs!
Compare this to a couple of days ago...

Short of time today - again - so I made up a quick routine that I could do in Stonecroft's gym.

In 20 minutes:
Buy-in - Row 1km

Amrap in remaining time:
10 x sit ups
10 x burpees
10 x air squats (a2g)

Score = 7 rounds + 10 sit ups and 9 burpees

Abbie Burrows

TRANSFORMATION PIC: ABBIE BURROWS

IFBB PRO ABBIE BURROWS
Boobs can be bought but a booty is made

I don’t know much about bodybuilding but Burrows stands out for me. Some people may say “ Fake tan. Fake boobs” but I say “Real ass. Real abs”. She looks great and even though she’s not a crossfitter, her physique is motivating and smoking!

ABBIE BURROWS

ABBIE BURROWS

Legs

Lindsay Valenzuela. Dayum, strong girls are hot!

Haven't done this in a while.

Complex - 1 squat clean, 2 front squats (a2g)
95, 105, 115, 125, 130, 135, 140 (F), 140

The last time I did this routine was nearly 11 months ago, when I got up to 130lb but failed at 135lb. Even though I didn't video this, I could tell my form wasn't great for the squat cleans at the heavier weights; my elbows were too low. However, that's difficult to correct midway through the motion, so when I got to the top of the squat clean, I shrugged to correct the position of the bar, which allowed me to improve my grip, then did the front squats with better form. The failed attempt at 140lb was due to my lack of concentration more than anything else, which meant I couldn't power the bar up to my chest and I dropped the bar on the way up. I rested 2 minutes, collected my thoughts, then tried again. Not great, but at least that's a 10lb PR compared to last year.

======

Trap bar deadlifts, touch and go
170 x 10
220 x 8
250 x 6
270 x 6
290 x 3

My grip failed during the attempt at a fourth rep at 290lb. Other than that, I was doing okay.

Heavy Weights=Small Waist

Crossfitting for 6 months now and I am getting stronger everyday! Here are a few stats to brag about my improvement :P

MARCH 22 BACK SQUAT=80K

MARCH 22 DEADLIFT=85K

MAY 17 500M ROW= 2:15MIN

APRIL 28 "GRACE"(35K)= 7.22MIN

CURRENT PR'S

BACK SQUAT= 90K

DEADLIFT= 125K

500M ROW=2:02MIN

"GRACE" (35K)= 4:10MIN

Lifting heavy weights and still looking feminine and strong (sort of). I have noticed so much improvement in my lifts and wods when I eat clean. Less chocolate and more meat will make me stronger, faster, bitchier, oops I mean healthier:) 

Grace WOD

September 25 WOD

A. Gymnastics

-I worked on pistols and pull ups. I am doing much better with my left leg when it comes to pistols since I've finally learnt to "bounce off my ankle" with the left leg. Practice is paying off! I can do 8-10 pull ups in a  row now but my form isn't the greatest.

Crossfit Girl- Cool Socks 

B. "Grace"
     30 Clean and Jerk FOR TIME

Crossfit Romance

- My time was 4:10 with a 35k bar. I beat my old time back in May which was 4:25 but I am still not happy with this wod!!! I need to get stronger this is frustrating. 4 months later and I only shaved 15 seconds off my last time. All I can do is work harder and stop complaining but damn it!!!!!! OK,I'll stop. 

Burpees!!! :/

September 24 WOD 

A. Clean + 1 Push Press(Max)

- 47k. The clean felt easier than the push press. I need to learn to use my legs more and it will become so much easier!

Camille Crossfit Girl

B. How Far Can You Go In 12Min
    1 Burpee, 1 Pull-Up
    2 Burpee, 2 Pull-Up
    3 Burpee, 3 Pull-Up
   etc..

Crossfit Girl- After a great wod

- 10 rounds and 4 pull ups. This was a fun wod since I enjoy pull-ups. Burpees are a drag but it is always a great workout in the end.