Hello to the New Year

Holler. The holiday break has taken its toll. As of tomorrow, it’s focus on the self and focus on wellness. Here’s the most recent fitness adventures.

Thursday, Dec. 27th
CrossFit HEL – WOD: Stay Focused

Every Minute On the Minute for 5 minutes (EMOM5)
6 Barbell Step-ups (3/leg)
35lb. barbell

5 Bench Presses @ 75% 1RM
60lb. load


1 Power Clean
3 Front Squats
5 Push-ups (hand release)

Load: 65lbs.; Rounds: 11

Friday, Dec. 28th
CrossFit HEL – WOD: Agility Training

Shuttle Run
5 efforts

5 efforts

5 efforts

We broke a florescent light in the middle of practice. Five minutes of frantic clean-up occurred between the shuttle run (a.k.a, lines, or suicides) and the x-drill. Sprints felt fine. I haven’t run lines since college cheer, and before that, the last time I remember running agility runs like that was in 7th grade basketball. Woof.


5 rounds for time of:
10 Push Presses – Used the prescribed 45lb. barbell here
10 Sit-ups
10 KB Swings – scaled from 16kg. kettleball to 12kg.

Overall time: 8 minutes, 38 seconds

Monday, Dec. 31st
CrossFit HEL – WOD: New Years Eve

Buy in: 2012m row


3R of:
20 Hang Power Snatches – scaled all the way to 22lbs. for me
13 Overhead Barbell Walking Lunges/leg – same barbell as previously


Buy out: 2013m Row

Overall time: 32 minutes and 26 seconds. (As far as I can remember; the journal is at the gym!)

That WOD was tough. Since it was NYE, there were few people coming in and out of the gym that day. There were only two of us at my scheduled gym time. We both finished, looked at each other, and lamented about how much our glutes burned! Even though I scaled way down to 22lbs. for the barbell portion, I could feel my legs absolutely burning during the lunge portion. Power snatches weren’t too bad, but I’ve only done those once, maybe twice, since beginning CrossFit, so I wanted to make sure I didn’t hurt myself.

Regardless, I made it through the endurance workout. Huzzah!

Tuesday, Jan. 1st, 2013
Long walk to nowhere

I needed some time to myself today, so I decided on a mid-afternoon walk (after a much-needed nap). I walked for a total of a half an hour before reaching the grocery store; I walked home after the store, but I don’t count that, since I live about five minutes from Whole Foods. I exchanged many a friendly, “Happy New Year!” with other walkers today. Another reason that I love living in Portland.

Here’s to the New Year and months of challenges and achievements to come.

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