Saturday, March 7, 2009

Dan: Saturday 7 March 2009

I have one workd for today: ugh.  I did NOT want to go work out because I was so exhausted from Barbra yesterday.  However, I manned up and went to the gym.  

We did "Fight Gone Bad" which is one of the CrossFit benchmark workouts.  You do three rounds of five workouts with one minute in between each round. The goal is to do as many of the exercises as possible in one minute.  The exercises are:
Wall Ball
Sumo Dead Lift High Pull
Box Jump
Push Press
Row (measure by calories)

My times were:
Round 1
Wall Ball - 20 with a 16lb ball
Sumo Dead Lift High Pull - 15 with 75lbs
Box Jump - 20 on the mid-sized box
Push Press - 15 with 75lbs
Row  - 20 calories

Round 2
Wall Ball - 19 with a 20lb ball
Sumo Dead Lift High Pull - 14 with 75lbs
Box Jump - 17 on the mid-sized box
Push Press - 14 with 75lbs
Row  - 19 calories

Round 3
Wall Ball - 17 with a 20lb ball
Sumo Dead Lift High Pull - 13 with 75lbs
Box Jump - 17 on the mid-sized box
Push Press - 13 with 75lbs
Row  - 16 calories

We finished by taking turns flipping a 4ft tire around the building (400 meters).  I was completely exhausted.  I don't plan on doing anything  until Monday.  


Dan: Friday 6 March

Today's WOD was a killer: Barbra

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 
Squats
Rest precisely 
three minutes between each round.


I made it through each round, which was a minor miracle.  My times were:
Round 1: 7:40
Round 2: Didn't get time
Round 3: 9:10
Round 4: 9:15
Round 5: 8:30

My last round was actually faster than the previous two.  I think there are a few reasons for this.  First, I finally figured out how to "kip" on pull ups.  This really helped me cut down the time.  Also, there was a guy in the gym, who would go unnamed, telling jokes that were so funny I couldn't get my pull ups in.  

Thursday, March 5, 2009

Dan: 5 March 2009

I couldn't make it to the workout today, so I decided to run 5 miles.  My legs were dead from the squat workout yesterday, so my time of 43:00 minutes was a little slow.  Two weeks ago, I ran the same 5 miles in 40 minutes flat.  

Wednesday, March 4, 2009

Dan: Wednesday 4 March

Jason's WOD was seven rounds of 1 rep back squats.  This reminded me of my time playing football.  

I warmed up with 135lbs and did two sets of six reps.  We started the workout at 185 and I worked up to 235 for my final sets.  I wasn't sure where to start, but I think I'll move up weight next time.  My goal will be to work up to 250lbs.  

Note: Due to a late start, we had probably the easiest Jason warm up I've ever gone through.  

Dan: Tuesday 3 March 2008

I forgot to post my results last night, so here they go.  The workout was: 
Pull-up Ladder 1-2-3-4-5-4-3-2-1
Rest 5mins
H2H KB drill: Swings, Figure 8, High Pull Split Squat
5rounds:
1min work/ 30 rest


I didn't have any problems with the pull-ups, which is a minor miracle.  I still have to cheat a little because I can't do a pull-up from full extension.  If I start just above full extension, then I can do it without any problems.  

I didn't have much trouble with the workout either.  I used a 16kg bell for the swings and could probably go heavier next time.  I used a 25lb bell for the figure 8 and high pull squat.  I didn't want to go too heavy with these because I need work on the "flip" part of the exercise.  However, I will probably go to 35/30 for the next workout.


Alison is a Forgetful Fran

Ok, you caught me. I forgot to post yesterday.

Here was the WOD for Tuesday, 3 March:

Pull-up Ladder (1,2,3,4,5,4,3,2,1)
L-sit Pull-up Ladder (1,2,3,3,2,1)
5 Minute Rest
Hand2Hand Kettlebell Drill
5 Rounds
1 min work/30 sec rest
Flip Push Press
Round the World Uppercut
Hot Potato Flip Squat OR High Pull Split Squat

Did the Pull-up Ladder all on the blue band. Can do the L-sit but not the Pull-up that goes with it so I did a separate Pull-up instead with the blue band.

Did the kb workout with the 20lb kb. I had to modify the Hot Potato Flip Squat into the plain old Hot Potato Squat. Catching the flip was killing my elbow, which I already tweaked playing a rather loud and mouthy game of Hoover Ball last Friday. The High Pull Split Squat is a bit out of my reach. I am just not confident in throwing the kb around. Well, the throwing isn't bad. It's the catching them that is the problem.

Today's WOD:

Back Squat
1x1x1x1x1x1x1
(warm up 6x4x2)

Warmed up with 95 lbs figuring if I can bench it I can squat it. Add more weight for the rest of the warm up. Started the work out with 145 lbs. Thinking this was too easy I then tried 155 lbs for the next two. Have some very concerned looks from Jason and Kathryn, I went back down to 145 lbs for the next 3 reps. Feeling more confident. I went back up to 155 lbs for the last rep. I did it so easily that we did an 8th rep where I was at 155 lbs.

This is the most I have ever squatted in my entire life. Over all, this has been a good weight-lifting week for Alison.

Monday, March 2, 2009

Coaches Rut WOD: Alison

M.E. Supine Bench Press 3-3-3-1-1-1

5 Minute Rest

4 Rounds:
800m Run/500m Row
20 Dumbbell Burpees
800m Run/500m Row
15 Dumbbell Burpees
800m Run/500m Row
10 Dumbbell Burpees
800m Run/500m Row
5 Dumbbell Burpees

I haven't done bench press in quite awhile, so I was worried about how much I could actually bench with my ridiculous noodle arms. The first 3 rounds were warm up. I started with 55lbs and steadily increased to 75lbs with virtually no problem, which was completely shocking. The last 3 were max. I tried one at 85lbs and could still do it easily, so I upped the next 2 to 95lbs. That was my max. This was the most I have ever been able to bench in my ENTIRE LIFE!! Needless to say I was pumped.

For the rest of it, I chose to row since there is a foot of snow on the ground plus ice. I did the dumbbell burpees with 20lbs. It wasn't for time, so I concentrated on form, especially since I have a problem doing non-modified Push-ups. Not too shabby.

A Couple that CrossFits Together, Stays Together

I'm Alison, my husband is Dan and we are working together to basically get ripped. Both of us have been lifelong athletes, but as you all know, adult life can make things soft in the middle. After muddling through running programs and 10 year old Tae-Bo tapes (ok, that was mostly me) for a couple of years, we needed something new.

So like any normal couple we joined CrossFit. You know, nothing too challenging;-)

Two months in and neither of us can believe the results we are seeing already.

That is what this blog is about.

We'll be tracking our progress through getting into the best shape of our lives through this blog. So sit back and relax, for time.