Crossfit and Favorite WODS


CrossFit has enabled me to do things with my body that I have never have been able to do my entire life! For example, I could never do multiple pull-ups (when I couldn’t even do one 9 months ago), climb any size rope, jump rope double under style, do a handstand, do more than 10 burpees at a time, lifting weights until I am breathless, and the list goes on!

CrossFit is a complete body workout that includes weightlifting, gymnastics and cardiovascular conditioning (Cross= a variety of exercise to work all aspects of the body, whole body).

I started working out 3x/week with CrossFit at the end of May 2012. My reason for starting Crossfit was to get stronger to help me improve my marathon performance at the Chicago Marathon 2012. After only 4 months of training with CrossFit, I definitely think CrossFit was a big reason why I was able to go beyond my marathon goal time and qualify for the Boston Marathon. I was as strong the second half of my race, as I was the first half, if not stronger physically and mentally! Running a marathon is more than just having the endurance to run miles and miles. You need have the strength to get through those painful grueling last few miles. There is point in the marathon that if you stop to walk or stretch you may not be able to start running again, which is the very reason I don’t walk. Any endurance training should include resistance training to get through that half second of the race and ideally finish strong through the finish line.

After 9 months, I am definitely stronger and more toned from head to toe. I can run, swim, and bike forever, but lifting weights and your own body weight for short periods of time can be very tiring and make you push yourself mentally to get through every rep and make very second count. I am more muscular (more toned), but I am not bigger. I  still can fit in all my shirts and pants and they actually fit better! I came across an honest article written by a CrossFit female addressing the fears of becoming bulkier with CrossFit. If becoming bulkier is the reason you don’t want to train with CrossFit, read this article and maybe your view will change. CrossFit may not be for everyone, but anyone can do CrossFit and get something out of it!  I have seen all ages, all sizes, and all types of athletes do CrossFit and improve over time! The exercises can always be scaled down to fit where you are at with that particular movement. I am still doing scaled versions of certain exercises even after 9 months and I don’t care what other people think because I am doing CrossFit for me and not anyone else.

The paleo diet is advertised at most CrossFit Affliates. You don’t have eat paleo to train with CrossFit. I don’t follow the paleo diet for many reasons, which I won’t get into at this time, but most of what I eat is actually already close to paleo besides my breakfast. I eat lots of vegetables and lean meats for lunch and dinner. I just can’t give up my morning oatmeal, homemade granola, or greek yogurt for more than a few weeks! I eat eggs about once a week in the morning, but I am not a big morning egg person to want eat eggs on a daily basis.

I started training with CrossFit Saint Louis, now I am training with CrossFit West Chester since moving back home, and I will most likely change to another CrossFit Affiliate when I move into the city, but the best thing about CrossFit is that most CrossFit Affiliates train the same way at the same intensity with skilled coaches. Since I was taught in Saint Louis the appropriate technique to perform all skills and movements from the very beginning, my transition to training with another CrossFit Affiliate was easy. Also, whenever I travel, I feel comfortable dropping in and working out with another Crossfit Affliate to continue my level of training even on vacation. I will continue training with CrossFit until it doesn’t fit into my work schedule. I can’t wait to race the Boston Marathon in April 2014 with 2 years of CrossFit training and even more race experience!


1) 5 Rounds for Time

  • 14 – burpee + box jump
  • 21- kettle bell swings
  • 28- handstand shoulder touches

2) 5 Rounds for Time

  • 400 meter run + 50 air squats

3)  17 AMRAP= 17 minute WOD

  • 7 Power Snatch
  • 7 Over Head Squats
  • 7 Pushups
  • 7 Box Jumps
  • 14 Sit-ups

4) 3 Rounds for points = 30 minute WOD

  • 1 min of Wall Balls + 1 min Rest
  • 1 min of Push-Ups + 1 min Rest
  • 1 min of Box Jumps + 1 min Rest
  • 1 min of Push Press + 1 min Rest
  • 1 min of Sit-Ups + 1 min Rest

*can be a partner WOD: alternating one partner works while other partner rests

4) 6 Rounds for Time-quick burning WOD

  • 6 burpees
  • 12 Kettle Bell Swings
  • 18 Walking Lunges

5) 3 Rounds for Points= 18 minute WOD

  • 1 Min Mountain Climbers
  • 1 Min Jumping Jacks
  • 1 Min Air Squats
  • 1 Min Box Jumps (20″)
  • 1 Min Row (keep track of calories expended per minute)
  • 1 Min Rest

6) 5 Rounds of Fight Gone Bad Championship

  • 1 Min Wall-ball, 20 pound ball, 10 ft target (Count Reps)
  • 1 Min Sumo deadlift high-pull, 75 pounds (Count Reps)
  • 1 Min Box Jump, 20″ box (Count Reps)
  • 1 Min Push-press, 75 pounds (Count Reps)
  • 1 Min Row (Count Calories)
  • 1 Min REST

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