Playa Hate WOD

Yes, I did just name this the "Playa Hate" WOD. It's a freaking beast and we even modified it! Sheesh! I suppose it didn't help that I did a WOD last night at 7pm (that WOD posting later!) and then another 11 hours later at 6am this morning. OY! Ooops!

Playa Hate - 3 rounds of:

7 Wall Balls

7 Med Ball Cleans

AMRAP while your partner runs 800M, then when they get back, you run the 800M and they do the Med Ball Cleans/Wall Balls for the 3 rounds.

Post Rounds: 12.5 Rounds in 23:59

This one doesn't really make much sense now that I read it... but hopefully you can see how it all works. :-)

Happy WODing!

Pick your battle

Today is going to be a fun day. Why? Because it's PICK YOUR BATTLE TUESDAY! That's right folks, today we'll be putting a bunch of different functional movements into a hat and "drawing" 3-5 movements, then performing them in a 20 minute AMRAP. WHOO!!

Movements:

Bar Only Push Press

Wall Balls (12# or 14#)

Burpees

Push Ups

Box Jumps

50M Sprint

Air Squats (weighted front squats allowed)

Double Unders

Walking Lunges

Sit Ups

Medicine Ball Cleans

KB Swings

Perform 10 of each movement and do as many rounds as possible in 20 minutes.

And don't forget - TRACK YOR ROUNDS!

Here's to an awesome Tuesday folks... be blessed today! :-)

Bootcamps

Well, it's semi official my friends, I'm going to start training bootcamps! Whoa there! I experienced one of these little workouts this morning and it was a BEAST! I'm not a morning person at all so getting myself up, functioning, and actually working out at 6am in the morning is going to be interesting. Oy vey!

But, the girls make it fun... I mean who wouldn't want to workout with such great encouragers?? (Shout out to Traci and Lauren!)

Today's WOD was similar to any other WOD I would do in the garage or at the gym. I'm guesstimating that it was a 50m sprint, may have been a bit more...

Monday- 10 rounds for time of:

10 Overhead lunges with a 45# plate

50m Sprint

10 Burpees

50m Sprint

10 sit ups

Post time: 25:50

This one is nice as you can pretty much do it anywhere. It may not be weighted lunges - but you'll still get yourself a gnarly workout. And who doesn't want one of those??

Xoxo and cheers to a GREAT week!

WOD Love Friday

Ahhh... Friday, how I love thee!!! :-) Today, as I sit at my desk, I'm brainstorming all things WOD and here's a tasty treat to start the weekend off right. WHOOO!

Warm up with Annie:
50 Double unders
50 Sit Ups
40 Double Unders
40 Sit ups
All the way down to 10 and 10

WOD:
21-15-9
Dead Lifts
OHS

Looks like a BEAST, Kick some bootay WOD! What now?!

Sissy WOD

I suppose the name is the best descriptor of this WOD. It's called The Sissy for a reason, if you DNF this bad boy, apparently you can't play with the big boys. There's the original WOD, which I'll list below, then there was the modified version I did tonight. Enjoy!

The Sissy:

25 to 1 KB Swings (1 Pood)

1 to 25 Burpees

Post time: one of my friends gave up at 37 minutes, the other finished at 53.

The Modified Sissy:

20 to 1 KB Swings (1 Pood)

1 to 20 Box Jumps

Post Time: 26:06

This WOD was a beast....

Let's just leave it at that. :-)

Deadlifts

I have serious issues... I really LOVE making up WOD's. Maybe a little too much. I guess there could be worse things to like to do. Without further adieu - today's ramblings...

Good ol' deadlifts - one of the few olympic lifts that I thoroughly enjoy! Others, such as the thruster, snatch or power clean, and I are not very good friends... as in - I hate them! Ha! :-) But today, we focus on deadlifts. YES! Here's the WOD:

15 min AMRAP:

7 - 135# Deadlifts

14 - Push Ups

21 - lunges

Count your rounds!! This is a key step that I always forget... without fail. I think I did 9 or 10 of these... but I'm not positive...

Onward my crossfitting friends. Have a fantastic day!

Weekend Warriors

I love weekends and sometimes, quite frankly, I live for them. Some may say that's a bad things, but I'm of the opinion that weekends are just what we need to make it through each week. With that said I had to get my WOD on at some point and Saturday it was... so a friend came up with a little something to kick some tush! Enjoy!

30 Air Squats

20 Hand Release Push Ups

100 ft. long jumps

Repeat x5

End with 100 Sit ups

Your calves and shins will hate you tomorrow... but your body will thank you tonight! Hiya! :-)

And for those wondering, Sunday brought a day of rest. Like 4 hour nap serious day of rest.

Lunchtime WOD's

WOD's on the brain this lunchtime afternoon. I mean, why not?? I came up with this guy that I'll attempt at some point this weekend in the good ol' garage...

Start with 100 Double Unders

4 RFT (yes, 4!):
10 MBC 14# Ball(Medicine Ball Cleans)
15 KB Swings 36#
7 Push Press

end with 100 sit ups

I bet you could even get all that done on your lunch break and still have time to throw down a salad (Motzorella, Tomato, Balsamic from Trader Joe's for me!) and some fruit/nuts! Let's do this!

Happy Weekend!!!

Rest Days

Rest Days and I have a love/hate relationship. Though I know they're so good for my body and recovery, they certainly don't allow me to get my WOD on and I miss it!

My typical rest days still involve some sort of physical activity ranging from a bike ride to running or a solid stretch/yoga sesh. None of the above happened today. Nope. Not one. I went to work, then got to educate myself on all things birthing (I'm being a birth coach for a friend who's husband is in the army in the middle east). And now, it's bed time. Tomorrow, however, is another day and another opportunity to WOD! YES!!! So rest up my friends and I'll be back shortly....

Stay tuned! :-)

Heavy Lifting Tuesday's!

I woke up this morning praising the Lord that it's Tuesday today and not Monday. Ever have those kind of days?? :-)

Tonight for my WOD, I went to my local Crossfit Affiliate (www.crossfittustin.com). AWESOME Gym if you're looking for one in the OC area! Tuesday's and Thursday's are heavy lifting days and today was no different. Here's today's breakdown:

Warm Up with:

400M Run

Lunges with trunk rotation

Spiderman lunges

Balancing Acts (one foot down, the other at 90 degrees while touching the ground with fingers)

Pre-WOD:

5 rounds of 3 Heavy Back Squats - personal Max

Partner WOD (my partner was the rockstar, Natalie!):

10 to 1 KB Swings

10 to 1 Burpees

10 yard bear crawl between each set

Post Time: 10:28

And for dinski - leftover Chicken Tortilla Soup of course! Plus a cheat night treat of Mint Chip Ice Cream as it's movie night with the boy. :-) YAY!!!

2 WOD's for Monday

Welp, today was a fun day of making up new WOD's! Whooo! One of my friends wanted a WOD to try, so I put together the following:

Warm up:

1 mile easy pace run with stretching

WOD - 5 Rounds of:

10 Pull Ups

30 weighted lunges (20# or 30# dumbbells)

15 burpees

He texted me later to let me know that I'm a mean, horrible person for suggesting such a WOD. Apparently I did my job well! :-)

Then there was little Miss "I never know what my work schedule is going to be on any given day" - aka ME. So, I put together this little do-dad which proved a good one....

Warm up - 3 rounds of:

10 Wall Balls

5 HSPU

WOD - 5 rounds of:

7 Clean and Press

15 Box Jumps

Ended with a good stretch sesh and a run around the block. Phew!

And to end the evening off right, I partook in my favorite chicken tortila soup (sans tortillas of course!), which can be found on my BFF's blog: savingthymecooking.blogspot.com

Cheers WODers! :-)

Saturday Fun Day WOD

Last Saturday, was our 1st Saturday WOD and we had our dear friend, Deb, join us for the venture. There's nothing like starting a Saturday with a WOD with friends then heading down to the local coffee shop for chit chat and java. SO good! :-)

1st Saturday Fun Day WOD:

50 air squats
400m run
40 sit ups
400m run
30 walking lunges
400m run
20 burpees
400m run
10 heavy kettle bell swings

It was humid hot on Saturday, so this was a beast in the sun!

1st Garage Gym WOD

I recently passed my Crossfit Level 1 Certification, which I'm SO stoked about! With me passing the test, my awesome roommate and I decided to buy a plethora of essential Crossfit equipment for our very own garage Gym. Where once there was a mess of random beach gear, couches, and bicycles - now lies barbells, bumper plates, kettle bells, etc. All we need is a pull up bar and maybe some rings - and we're all set!

To christen our dear garage gym, obviously, we had to partake in our 1st Garage Gym WOD (Thursday August 11th). I'm still learning how to create effective WOD's - which is proving much more of a task than I thought... but here's what we came up with:

3 Rounds for Time:

5 Heavy Deadlifts
15 push ups (hand release or chest to ground)
25 Double Unders (50 singles)

WOOT! :-)

It has begun!

Welcome to the official WOD Chic (k) blog where an Orange County Crossfitter shares her passion for all things health and wellness. Here you'll find daily WOD's, recipes, photos, and everything in between for living the Crossfit/Paleo/Zone lifestyle. Whoo!! :-)

If you have any questions, revisions, ideas, suggestions post them to comments. I would SO value your insight. Thanks so much for following!

3, 2, 1 - GO!