Recent workouts and West Plains

We went to visit Aunt Tommy the week before Thanksgiving in West Plains, MO, home to 10,800 people and TWO CrossFit gyms. On the Wednesday we went to CrossFit West Plains. We warmed up with calisthenics and mobility and then did “Elizabeth,” 21-15-9 cleans (75 lbs) and ring dips (with a band). My time was 11:13. Afterward I was asked to help two women learn better power cleans, which they did, and it was lots of fun to work with them because they were very interested and kept saying, “It’s so much easier this way!” (When you jump!) And we finished with 5×5 overhead squats. I got up to five at 75 lbs and Tom made a video so we could show my aunt.

The next night we went to CrossFit SoMo, did a long version of the Burgener warm-up with Rodney who had recently come from Coach B’s certification, and then did a WOD he made up:

50 double-unders
50 squats
40 double-unders
40 sit-ups
30 double-unders
30 push-ups
20 double-unders
20 pull-ups
10 double-unders
10 burpees
My time was, I think, 9:20-something. I did all my double-unders unbroken. Later we all helped each other work on butterfly kipping pull-ups. The group was really fun. It is such a blast to try other CrossFits, especially far from home!

We came home from vacation feeling great and I woke up Monday morning with the flu. Puked all day, mostly better on Tuesday, worked on Wednesday but tired, fine on Thursday. Yesterday (Saturday) in our gym I did 5×5 front squats up to 140, then “Christine” (body weight was down to 125) in 15:01. I felt completely unmotivated before going to the gym and wanted to stay home and read, but of course I felt great after accomplishing what I had decided to do.


I went to CrossFit Seattle to work out for the first time in nearly a year. Time flies. I had so much fun today! It was Dave’s class. We worked on handstands and then repeated 3 times: Row 300m, 7 clean and jerk (I used two 16-kg kettlebells), 10 burpees. My three times were: 3:00, 3:15, 3:09. We got some rest between rounds while others did the circuit. I got to see several friends there – Dave and Nancy, Sean, Jen M, Sue S, Lovica, and Barry. I would like to go over there on Wednesdays at noon more often.

Fell behind again sigh. Overhead squats

There have been a bunch of workouts I did not record. I did snatches with Jules coaching me, up to 68 lbs with a not very smooth descent into the OHS. She thinks I should work on OHS and that I have more power and pull than OHS.  So today I did 6 x 5 OHS up to 75 lbs.

Later: 5 rounds for time, 10 hang squat clean and jerk (53#) and run 250 meters, 14:02.

Yesterday: 21-15-9 KB snatch left, snatch right, pull-ups. I did jumping chest to bar pull-ups. My time was something like 7:14.