Tag Archives: WOD

WOD Tracking

Yellllo Friends! Is everyone having a super sweet Monday or what?  I am! Why?  Because I worked out this morning and my carnitas at lunch were de-licious!  That’s usually all it takes to keep my happy, a WOD and a good meal.

Today, I want to talk about ways to track your progress in the gym.  We all do benchmark work outs… Fran, Nancy, Murph, Filthy Fifty, etc.  and it’s important to see how we improve over time which is why I would encourage everyone to log your WODs and your scores every time you work out. I mean think about it, you put all of that effort into completing a WOD, why not take two seconds to write down what it was that almost killed you for the last hour and how you measured up.  You’ll be glad you logged your score when you see that same benchmark WOD written on the whiteboard the next time it comes around. Here are some of my favorite ways to track progress:

1.  MyWod App for the iPhone (probably droid too, but I’m not positive)








This little gem is totally worth the $2 it costs to download.  It pretty much makes tracking your WODs effortless.  The app already comes with the benchmark work outs pre-loaded and also all of the most popular lifting movements ready for you to just click and add your weight.  Not only that, but there is also a tab for “how-to” videos that show you how to do each movement/exercise.  This is perfect for beginners and everyone really.  This is what I use to track my WODs each day and I love it!

2.  a WOD book









photo source

WOD books are essentially just notebooks that you use to track your WODs.  Some boxes sell them at their locations and may be specifically designed for that box or you can always just grab a blank notebook and decorate it however you want.  Easy as 1-2-3.  Just take some time before or after the WOD to write down exactly what you did, what your score was, and if you want take a minute to describe how you felt during the WOD and what your goal will be for the next time you do the same WOD or a similar WOD.

3.  Lastly, you can just try to memorize every WOD you’ve ever done and your score.  Good Luck.  You’d have to be Sheldon Cooper to keep up with that though…









How do you keep track of how you’re doing in the gym?  Let me know!

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Early Morning WODs

I am a morning person.  It’s pretty much in my blood.  My dad goes to bed at 10pm and wakes up at 5am, every single day.  He’s done this for as long as I can remember.  Of course in my teen years and during college waking up early wasn’t necessarily my favorite, but that’s because I was usually staying up until well past midnight.  Now that I’m an “adult” with a full time job, I value my sleep, and I try my best to go to bed at a decent hour-9:00 is ideal, 10:00 is okay; 11:00 will still allow me to function the next day.

The whole early to bed, early to rise thing became a lot more important when I made the decision to start working out at the 6:30 Crossfit class.  Previously, I had been going to the 5:30 or 6:30 evening classes, but there were several drawbacks with this.

First, the classes were crowded.  Don’t get me wrong, I definitely enjoyed seeing a lot of my Crossfit friends, but it’s tough to get in a good workout and receive the right amount of coaching when there are 25 other people in your class.

Second, I had to pack an extra bag to take to work which became one more step in my nightly routine.  Then, if I got wrapped in something at work or held up in a meeting at the end of the day it made it difficult for me to make it to the classes.  There were a few times when I either didn’t make the class at all or came really close to missing the class (as in, changing clothes in the car while driving down the highway–not a good idea).  This added more stress to my day because I would worry so much that I wasn’t going to make it to class and then if I did miss class I’d be so upset that I wasn’t able to work out. No good.

Lastly,  when working out at night it leaves very little time in the evening to prepare and eat dinner, relax, shower, unwind or do anything really.  My routine was essentially:  Wake up at 6:30, get ready for work, get to work by 7:45 or 8:00, leave work by 5:00 (but usually not until 6:00), 6:30 CrossFit class, 8:15 dinner, shower, bed by 10:00, do it all over again.  EXHAUSTING!

After about a week of that schedule, I realized that I needed a change.  First, I had to make sure that I really could attend the 6:30am class and make it to work on time.  Well one Monday morning I decided to try it, and by golly I was able to do it ALL and I even had time to make a breakfast smoothie before leaving the house!  It was awesome!  So ever since then, unless there is some unusual event or something going on, I work out at 6:30 every morning.  So my new routine became:  Asleep by 10:00pm, up by 6:00am, out the door by no later than 6:20am, working out by 6:30am, home around 7:40am, shower, get ready, out the door by 8:20am.  I am very lucky that both the box and work are about 10 minutes away.

Here are my tips for waking up early for a morning work out:

1.  You have to be motivated and WANT to work out early in the morning.  If you don’t want or need to wake up early, then by all means sleep in-different strokes, for different folks ya’ll! I’ve found that working out first thing in the morning is great for me, but it may not be for everyone.  The advantages for me are that:  I get my work out done for the day.  I feel energized and productive after working out, and those feelings stick with me throughout the day, which usually makes for an awesome day, no risk of not getting to the box for a WOD, more free time at the end of the day.

2.  PREPARATION IS KEY.  There are several things that you must prepare the night before.  This is just my list, yours could be different.  Just try to think about your morning routine, what sort of things have the potential to slow you down in the morning?  What can you do ahead of time to speed up your morning ritual?

  • WOD clothes, picked out and easily accessible
  • Water bottle ready to go
  • If you take a bag with you to the box, have that packed and ready too
  • Pre-WOD food (I usually eat a piece of fruit, some people eat a full meal, some people eat nothing, just listen to your body)
  • Post-WOD food aka breakfast.  I usually either had something pre-made like my egg muffins or I make sure that I know what I’m going to eat ahead of time, so I’m not scrambling to figure it out
  • Outfit for work
  • Lunch packed and ready to grab from the fridge

3.  Go to sleep early.  Again, everyone is different.  I preform best after having 8 full hours of sleep, but some people can run off of as little as 6.  Whatever your magic number is, make sure you are going to sleep early enough, so you can wake up in the morning without feeling groggy or fatigued.  Even if you had the motivation to work out, you will lose all your motivation if you only get four hours of sleep and wake up feeling tired.  Like I said, I’ve been trying to go to bed at 10:00, so I can wake up around 6:00am, but my new goal is to get on a 9pm-5am sleep cycle.  For two reasons:  1.  I think I would enjoy having some time to myself in the morning to read or write blog posts 2.  There’s been talk of our 6:30am class moving to 6:00am (which would be awesome), so just in case that happens I want to be prepared.

If you’re considering switching up your WOD routine, plan it out and ease in to the transition.  Start with two days a week, then three, then however many you want.  Setting small goals will help keep you motivated.  See if working out first thing in the morning makes a difference in your day.

Time for bed! So long!

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Custom Stuff for CrossFitters

It’s Tuesday!  I want to talk about WODs for a hot second.  Yesterday was a “birthday WOD.”  Our coach does this awesome thing where he lets our gym members choose the WOD on their birthday.  They usually suck, but that just goes to show how legit our gym members are, we like to challenge each other.

Monday’s WOD

31 minute AMRAP (longest AMRAP of all time)

  • Run 800m
  • 31 overhead walking lunges with a plate 45#/25#
  • 31 burpee pull ups

Such a good WOD.  Good because it was HARD.  By the end of the work out I was legitimately exhausted.  I made it through 3 complete rounds.  I started to head out the door to start my run but I only had 10 seconds left, so mostly I was just thinking to myself: where do you think you’re going?  I modified my burpee pull ups since I’m still lacking in the pull up department.  Although I’m pretty sure I did a jumping pull up yesterday.  My legs were flailing around and I’m not sure that my chin actually made it above the bar, but hey that’s progress.

Tuesday’s WOD = March Madness WOD

Our coach made everyone fill out a bracket before the first game started, and then based on your predictions determined what you had to do for the WOD.  AND… if you didn’t complete a bracket you had to do the entire work out.

For time:

  • 64 burpees (32 games x 2 burpees)
  • 80 wall balls (16 games x 5 WB)
  • 56 KB swings (8 games x 7 KBS)
  • 40 push up (4 games x 10 PU)
  • 40 air squats (2 games x 20 squats)
  • 1 mile run (championship game)

I must have had a pretty good bracket.  My WOD looked more like this:

  • 24 burpees
  • 30 wall balls
  • 28 kettle bell swings
  • 30 push ups
  • 20 air squats
  • NO mile run, because I picked Louisville to win- good job Kayla!

I will say though, I was especially tired this morning.  Not sure why.  I was also really sore–I’m thinking it was from the overhead lunges yesterday.  I’ve been bouncing around the idea of taking creatine powder and maybe protein powder, but I just can’t decide.  I feel like I hear both good and bad things about them.  Plus,  there are so many different options out there I’m not sure how to decide which will be right for me.  Ah, the world of supplements, so overwhelming!

On to that custom stuff that I really wanted to talk about…

Have you heard of Custom Fit Meals?  THEY ARE DELICIOUS.  And convenient.  I first noticed CFM while working out at my first CrossFit box in Winston. I saw the fridge and always wondered what it was or how to order, but I never really took the time to ask questions or do any research.  Then, when I switched to the box in High Point, I saw the same refrigerator again.  To be honest, I hadn’t realized that Custom Fit Meals was a “chain.”  It caught my attention seeing it again, and our coach posted about ordering meals on the gym website every once in a while.  I remember checking out the website and thinking it looked cool, but was a little put off by the price.  Well, then I started averaging out how much money I was spending on groceries per week to cook paleo meals for one… EXPENSIVE, that’s how much.  Plus, I love cooking, but I was getting a little tired of eating the same two meals the entire week.  I decide to give CFM another look.  Before ordering, I asked my coach what he thought of the meals.  Did they taste good?  When are they delivered?  How big are the portions?  Is it worth it?  (I ask a lot questions, about everything) After finding out everything that I needed to know I made the decision to try it out.

The Pros:

  • A different, delicious, home-cooked meal every day!  HOORAY!
  • Super convenient (I don’t spend any time prepping, which is great for the weekends when I travel)
  • I can pick up the meals Monday morning when I work out at 6:30
  • I order the large portion meals.  5 for $50 and then I split each meal in half, thus maximizing my meals so that I have 10 instead of 5.

The Cons (these aren’t very legit cons):

  • I’m not preparing my own paleo recipes, which is only a con because I really enjoy cooking
  • I don’t know what anything is going to taste like before I try it.  This is difficult for someone like me because  I don’t take a lot of risks and I’m infamous for being an extremely picky eater–I just started eating green beans and sweet potatoes within the past 4 years. I was missing out!

I have really been impressed with Custom Fit Meals since trying them in the beginning of March.  I’ve ordered every week except for two weeks.  Once because I had a lot of left over food that I needed to use, and the second time because almost every menu item had “fennel seeds” in the recipes.  Kayla hates fennel seeds. They’re weird and taste like licorice…gross.

I’ve had three weeks worth of meals so far, and out of all of those, there was only 1 meal that I just didn’t like- it was a banana breakfast loaf thing. The description made it sound like it was going to be AWESOME, and I was so excited to try it because I have a weird obsession with bananas, but it just didn’t do it for me.

They deliver to a lot of CrossFit boxes up and down the east coast.  If your box does CFM and you’ve been thinking about trying them, I would highly recommend that you do so.  And if your box doesn’t have CFM, talk to your box owner to see if they can start!

You know what else can be custom?

REEBOK CROSSFIT NANOS!!!! I love my nanos.  I just have the regular black/pink ones, but they are SO comfortable, and so perfect for CrossFit WODs.  They aren’t my favorite when we run during WODs, but that’s okay.

So, last Saturday night, Jacob fell asleep on the sofa, and I was bored.  What does a CrossFit blogger do when she’s bored?  She designs custom work out shoes on the Reebok website, obviously.  Want to see some of my creations?

'Merica Nanos

‘Merica Nanos

Do Work Nanos

Do Work Nanos

Go Hard Nanos

Go Hard Nanos

Girly Nanos

Girly Nanos

Pretty sweet right?  If I get a new pair, I’ll probably go with the ‘Merica ones.  They’re my favorite.

Alright! It’s almost time for New Girl to come on at 9:00!  Hope everyone is having a super fantastic week, and that your weather has been as nice as mine here in NC!!!

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thirteen point four

Howdy Folks! I hope everyone had a pleasant Monday. I started off my Monday with a morning work out of:

5×5 Front Squats (heavy as possible) I started out at 65# and worked up to 105# by the last set


12 minute AMRAP

  • 10 thrusters 115/85#
  • 15 Hand Release Push Ups

I used 65# for the thrusters. HEAVY. The last time I did Fran I only did 45# so 65# was a nice step up, but I’ve decided if I want to get stronger, I’m going to have to step outside my comfort zone and add weight even if it’s “heavy.” CrossFit isn’t ever going to get “easier” I’m just going to get stronger which needs to START.RIGHT. NOW!

Let’s rewind to last week/weekend.


The WOD:

AMRAP in 7 minutes

5 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps

Per usual, I did 13.4 Thursday morning. I knew 95# was going to be tough because my heaviest logged clean and heaviest logged jerk were both 75# so adding 20# was going to be interesting. I knew I would have to get my toes to bar one at a time, but I was up for the challenge. 7 minutes isn’t so bad.

I ended up doing split jerks with the weight. I felt pretty good about them, it was definitely heavy, but the split helped me get it over head better than a regular jerk. I no rep’d the crap out of the T2B. If the exercise was called “toes to 6 inches away from the bar” I would have been golden. I just need to practice. I do really well with a big kip, but I can’t string them together yet. All in due time. CrossFit wouldn’t be as fun if I was super sweet at everything. #duh Anyways, I ended up with 22 reps in 7 minutes.

Saturday morning I did 13.4 again at Brickhouse CrossFit with Jacob and Andrew. Same story as Monday except I moved through my weight a littler faster. Toes to bar were still really rough, but I’ll get them. I closed out my 7 minutes with 31 total reps. 8 more than the first time, I’ll take it.

I’m a little sad that this week is the last week of the CrossFit Open. I guess it will be back to regular work outs after next week. I make it sound like that’s a bad thing, but really isn’t. The Open is just really, really fun and it has shown me how vast, diverse, exciting, and AWESOME the CrossFit Community really is. I can’t even begin to tell you how excited I am for the Games though. It’s too bad North Carolina isn’t closer to California! I am debating making the trip up to DC for the Mid-Atlantic Regionals weekend-June 7-9th. I saw a link on the games website about signing up to be a volunteer during Regionals. Has anyone ever done that before or would I have more fun just going up there and watching? Decisions…decisions…

My bloggity-blog game plan: I noticed that I typically pack in a lot of info and topics within each post that I publish. That’s lame. Whenever I go to the blogs that I love and see a lonngggg post, sometimes I just skim through and hit the highlights. I’m going to try to write smaller chunks and just post more frequently. That way I can touch on multiple topics without jumping all over the place and losing people’s interest. Sound good?

Alright friends, I’ll catch ya later!!


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