From Rower to Crossfitter... Marissa's Workout Log

[Marissa Owens]

CFWU x3

I did Linda this morning, but I did it at the Y with one of the other CF women and for the sake of not having to use 6 bars total, I just used the same weight as her, so my time can't really be compared to the last one, because we also had to spot each other on the bench.

We used 45# for the cleans, 65# for the bench, and 95# for the deads. Not really even close to what I used before, but hey, we were still the only ones sweating in there. I can't wait to not have to do this at the gym next week.
Time was around 14:00 (forgot to start my watch until about a minute in... oops).

[Marissa Owens]

I had my first experience with "Murph" this morning. I cut it in half, I would've been there all day had I done the whole thing. Not to mention I don't think I can physically do 200 pushups after 100 pullups...

Run 1/2 mile
50 pullups
100 pushups
150 squats
Run 1/2 mile.
Goal was under 30 minutes, I did it in 29:39. Not a bad start to the day. Now I'm off to Burlington for the weekend!

[Diane Mahoney]

I did Murph not so long ago, and I broke up the exercises between the runs. It was HARD! Took me 59:45!

[Marissa Owens]

Ooops, haven't updated at all this week. Probably because it's Homecoming Week so my days have consisted of CF in the early early morning, work, some sort of homecoming evening activity, sleep. Let's see if I can remember anything from earlier this week.

Tuesday was bench 3x5. Finally got 105 for 5. The WOD was something to do with AMRAP in 20 minutes of 250m row, GHD situp of some amount, SDHP (45#) of some amount, pullups (purple band), and pushups? Shoot, I went too long without recording, I can't remember. I do have it written down in my journal though.

Wednesday was front squat 3x5. Did 90, 100, and 110. WOD was 150 single unders, 50 situps, 120 single unders, 40 situps, 90 single unders, 30 situps, 60 single unders, 20 situps, 30 single unders, 10 situps (single unders were obviously supposed to be 50, 40, 30, 20, 10 of double unders but I'm special with a jump rope and am still getting the hang of it). Not a clue what my time was...

Yesterday was back squat 3x5. Did 110, 120, 130. Felt good. WOD was 21-15-9 of box jumps (20"), pullups (purple band), pushups, GHD situps (I think), and thrusters (45#). Time was 16:30?

Today was shoulder press 5x5. Did 60, 65, 70, 75, 80 (PR! 80 was actually the number I got for my CFT and I did it for 5 today). WOD was 21-18-15-12-9-6 hang cleans (55#), GHD situps, GHD hip extensions. Time was 13:15.

Now I'm off to nap because this week is finally OVER. Of course it had to end with a kid getting stabbed in the back of his head with a pencil at the same time that another student had a seizure in the hallway....

[Marissa Owens]

Once again, I forgot to post my WODs this week. Had a couple of 12 hour work days, so I'll forgive myself

Monday I started out by doing something to my back. Well, I actually did something to it about a month ago and I've been ignoring it, thinking it was just sore and would go away. It didn't go away, and midway through my row/back extension WOD, the entire right side of my lower back seized up and just felt really tight. My doctor gave me some muscle relaxers and a Rx for PT, which I'll start tomorrow. It was spasming for whatever reason, so hopefully PT will help to cure this.

Took Tuesday off to recover from my spasms. Wednesday was supposed to be 4 rounds for time of 33 walking lunges and 50 situps, but I swapped the situps for 15 pullups. Time was 10 something.

Yesterday we did "Cindy" for what was supposed to be 20 minutes. I called it a day at 12 minutes and 8 rounds to save my back, which I could feel starting to tighten. I did use this super thin green band for the pullups though, which I think will really help me string together more unassisted pullups.

Today we did 21-15-9 pullups (used 2 thin green bands), box jumps (subbed stepups, 20"), and push press (65#). Time was 7:34, felt pretty good, not a ton of back pain.

[Marissa Owens]

Did Tabata this morning. Even with a back injury, it wasn't too shabby.
Pullups: 5 (compare to 4 at the beginning of September)
Pushups: 7 (compare to 6)
Squats: 15 (compare to 13)
Didn't do situps because of my back, just did dead bugs while everyone else did their exercise.
Did 10# thrusters instead of rowing, started with 9 on the first round, ended with 10 on the last round.

I have my first PT session this morning, I'm hoping that my back will get better with just PT, I'm hopeful that it will do the trick.

[Marissa Owens]

Took Sunday and Monday off as the official start of my 5 on 2 off schedule. I think this will work really well. Sunday night I just wasn't feeling like a workout was in order in the morning, but last night I was ready to go for this morning.

So this morning was a big strength day. Did 5x1 press
70x1
75x1
80x1
85x1 (PR)
90x1 (PR)

Push press 5x3
75x3
80x3
85x3
90x3
95x3

We then did 3 rounds of one rope climb, 15 situps, and 5 burpees, but since this was everyone's first time using the rope, we didn't time the WOD because we didn't want to see anyone fly off the rope in a rush to finish the climb.

[Marissa Owens]

Not a bad day today, although my back is apparently still in spasm says my physical therapist. Damn... thought maybe that magically went away...

Strength today: 15-12-9 back squat @ 85#. Felt pretty good.

The WOD was supposed to be lots of rowing but I decided that that was probably not the best idea for my back, so I went back in my journal and did this workout from July 10: 3 rounds of as many reps as possible, 1 min each exercise:
thrusters (35#)
sit ups
jump ropes
squats
pullups

Round 1: 212
Round 2: 215
Round 3: 202

Compare to nothing over 185 back in July, and I didn't write it down but I'm thinking the thrusters were probably with a lighter weight and the pullups were with a thicker band. Go me.

[Helen Lawson]

Originally Posted by Marissa Owens

Compare to nothing over 185 back in July, and I didn't write it down but I'm thinking the thrusters were probably with a lighter weight and the pullups were with a thicker band. Go me.

Hey marissa. Just checking in... Great work you've been doing! Awesome job on working those pull-ups!

[Marissa Owens]

Originally Posted by Helen Lawson

Hey marissa. Just checking in... Great work you've been doing! Awesome job on working those pull-ups!

Thanks! I had it in my head that I could only do one dead hang pullup because I just couldn't resist the urge to put my feet down, but this morning Chris yelled at me and told me to do another... and I did One of these days I'll get more than 2, it's a mental game right now when I don't have a band around my foot.

I have been working out the last week, I just kept forgetting to post. I'll just start again today, as I don't remember what I did all last week, although it is written down in my journal.

This morning's WOD was AMRAP 20 minutes: 5 pullups (used a single green band, the light ones), 10 WB shots (12#), 15 burpees. I got 8 full rounds Not too bad. Now I'm laying on the couch before my tennis match at 2:30.... a nap may be in order...