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

[Marissa Owens]

Yesterday and Sunday were rest days. Today was:

Back squat 3x5
115x5
125x5
135x3 (probably could've done 5 but my form was going by the third so I called it a day). 140 was my CFT number at the end of August. I'm pleased with my back squat progress, even though I'm still not squatting all that much, I at least feel good with my form and know that once I go down, I can actually get back up.

"Nancy" 5 rounds for time: 400m run, 15 OHS (35#). Time: 15:03. Compare to three rounds in August for a time of 10:56. I looked at the clock after three rounds today just to compare and I was at 9:00, so about 2 minutes shaved off. I also used 5 pounds more for the OHS this time around. I was pleased with my time, although I wanted to be under 15 minutes. I could've saved a few seconds if I hadn't clocked myself in the face with the bar on the way over head...

[Diane Mahoney]

Originally Posted by Marissa Owens

I could've saved a few seconds if I hadn't clocked myself in the face with the bar on the way over head...

I bonked my nose a couple of weeks ago and it hurt for days! Had to take a break in the workout too. The trainer thought I was going to sneeze! Nope, my nose hurts!

[Marissa Owens]

Happy Veteran's Day! Thanks to all who serve and have served. In honor of vets all over, we did "Nate" this morning. Before that though was 3x5 bench press.
90x5
100x5
110x2 (same as last time but the third rep at least went up more than it did when I failed on it last week)
And then just because I was curious if I could, I did 115x1, which is a new 1RM for me. I'm on my way to benching myself!

"Nate" AMRAP 20 minutes, 3 pullups, 3 dips (those two subbed for muscleups), 4 box pushups (subbed for HSPU), and 8 KBS (used 25# or 35#, depended on which one was free at the moment I got there). I got 18 rounds. I'm pretty sure I'm the only one who kept track of my rounds, everyone else got lost after round 2 or 3.

Now I'm off to figure out what to do with my day off!

[Marissa Owens]

I wish I had every Wednesday off like this week, yesterday was so nice. Back to the grind this morning though...

Strength Deadlift 3x5. Stupid back injury, only did 65#. Someday I'll have a heavy deadlift again...someday...

WOD was "Lynne". 5 rounds of max reps bench (did 75#, up from 70# last time), max reps pullups (did the pullups with no band, first time doing a WOD with no band, hence why my numbers will look funny)
Round 1: 24/2
Round 2: 20/2
Round 3: 16/1
Round 4: 16/2
Round 5: 16/2

Next time I need to go up in weight on the bench. Probably will do 90#.

[Marissa Owens]

Yesterday and today I had to go to my gym as Chris and Susan were out of town. I met one of the other women yesterday morning, but had to fly solo today. I really do have a lot of respect for those of you that do this on your own every day.

Yesterday's workout:
Strength: Front squat 3x5
95x5
105x5
115x3 (I believe that's a PR, I'd have to go back and look). Front squats felt awkward because I had no med ball underneath me to gauge if I was going down far enough. I think I did, I tried to watch in the mirror to make sure I was breaking parallel. We'll see next week when I try 115 for 5...

WOD was 50 thrusters (30#), 40 double unders (subbed 120 single unders), 30 KBS (could've done 35# but did 25# to protect my back which is still hurting a little bit), 20 walking lunges, 10 box jumps. I have no clue what my time was because I hit the wrong button on my watch when we started and I didn't realize that until about halfway through. Oh well, I was still sweaty and breathing heavy at the end so I still worked hard


I tried to get Keith to go to the gym with me this morning, but that was a no go, so I went by myself. Workout was:
Strength: shoulder press 3x5
75x5
80x5
85x3 (PR). Almost didn't get the third one up, but I made it. Oh and p.s. the bar looks much cooler with bumpers on it than it does with regular weights. 85 pounds doesn't look like a lot when I just have a normal 10, 5, and 2.5 on it.

WOD (of my own choice since there wasn't anything posted on the CF Saratoga website) was 10,9,8,7,6...1 of box jumps, deadlifts (65#, not even sure why I chose to do deads since I would have to do a light weight to protect my back, I think I just love the deadlift and can't stay away, but 65# actually felt good, gave me a good stretch), and burpees. Time was 11:58 (remembered to start my watch properly that time).


On Monday I'm going to start running after work with one of my coworkers. I'm just going to do it three days a week, if I feel too tired or overtrained I'll cut back, but I think it'll add a bit to my endurance. The first few runs are going to be slow, as my friend is just coming off of major shoulder surgery and hasn't been able to run since the summer. She's super excited about it though, so I'm sure after a few weeks she'll be back into it and we'll be in a nice routine.

[Marissa Owens]

Rest days Sunday and Monday. Started running with my coworker yesterday after work. I don't know that you can call yesterday and today a "run" really... they were REALLY slow, but it was okay because I'm really getting out there to help her get back into shape. Yesterday we "ran" for 22 minutes, stopping to walk for a minute after 10:30, today we ran for 25:00, stopping to walk for a minute after 13:30. I think within a few weeks she'll be back into it and we'll have some good post-work workouts.

This morning was pretty good. Deadlifts 3x12 @ 65#. Still protecting my back so nothing too crazy. WOD was 3 rounds for time of 30 hang cleans (35#, again to protect my back), 30 pullups (2 thin green bands), 100 rope jumps. Time was 13:57.

[Diane Mahoney]

Originally Posted by Marissa Owens

Rest days Sunday and Monday. Started running with my coworker yesterday after work. I don't know that you can call yesterday and today a "run" really... they were REALLY slow, but it was okay because I'm really getting out there to help her get back into shape. Yesterday we "ran" for 22 minutes, stopping to walk for a minute after 10:30, today we ran for 25:00, stopping to walk for a minute after 13:30. I think within a few weeks she'll be back into it and we'll have some good post-work workouts.

I call that Extra Credit. It's all good.

[Marissa Owens]

Thursday: Bench 5x3
95x3
100x3
105x3
110x3
115x2 (PR) - Next week I've got to try 120 to maybe get a new 1RM!

WOD was 21-15-9 of hang clean and press, squats, and situps. Time was 4:24. I used 35#, and the general consensus when I was done: go heavier on the clean and press. It was mostly to make sure I didn't do anything stupid with my back, but holy hell was it light. I think that they were all unbroken.

Friday: Front squat 3x5
95x5
105x5
115x5 (PR!)

WOD was awful. Baseline x2 with about 3 minutes rest in between each one. Each one was pretty much all out.
500m row
40 squats
30 situps
20 pushups
10 pullups

The first round I did in 5:51. My row was 1:53 as compared with 1:54.8 the last time I did the baseline, and I did the first three pullups with no band and the last 7 with a single green band (which is basically like putting a small rubber band around your foot and hoping it does something). My time 2 months ago was 5:18 with a blue band for pullups. Just for fun and tried that band after I was done with both rounds and it feels like a bungee propelling me towards the ceiling.

Second round was done in 6:50. My row was significantly slower at 2:07. I didn't realize how hard I went on the first one until I tried rowing and couldn't feel my legs, they were rubber. I did all pullups with the single green band.

Today we did FGB and it was my first time doing it prescribed (well... for the most part. There is no 14# ball so I used 12#). Round 1: 90. Round 2: 80. Round 3: 78. Total: 248. Compare to 272 on 9/26 with a 35# SDHP, 45# PP, and 8# ball. I'll take the 24 fewer reps with significantly more weight.