Friday, April 10, 2009

The Week's Recap

Thursday, 9 April

WOD: Fight Gone Bad

3 Rounds at 1 Minute Each Station. 1 Minute Rest Between Rounds.

Wall Ball
Sumo Deadlift High Pull (SDLHP)
Box Jumps
Push Press

Did the Wall Balls with a 16lb ball and averaged 10 to 12. Did the SDLHP and Push Presses with 65lbs, a first time for that. Tried to get 10 reps of each in each round. Alternated Box Jumps on the 24in and 30 in boxes. Averaged 15 calories on the row. I don't know the exact number of times I did everything because I was counting myself and didn't have a chance to record it after every round because that would have wasted time. Oh, the warm up today was fantastic. Partner warm up was Run 400m while your partner does the Plank for 4 Rounds. You could switch arms on the Plank when you got tired. I love doing Planks. Really. I do.

Wednesday, 8 April

WOD: Squat/Bench

Reps: 5 2
5 1
3 1
2 1
5 3

Partner: 400m Farmer's Walk/10 Ball Sprawls x 2

Squats: worked my way up to 155lbs, my most recent max. It looked and felt good. Next time I would like to do 165lbs. Bench: Still have problems with form. I can do 1 rep at 95lbs and tried to do it for this work out and was very unsuccessful. However, I went down to 90lbs and did it well. Did the Farmers Walk with 35 lbs dumbbells/40 lb dumbbell alternating with Kathyrn. Did the Ball Sprawls with 16lbs.

Tuesday, 7 April


Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups/complex
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups/complex
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups/complex
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups/complex
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups/complex
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups/complex

This workout was a challenging one but not ridiculously hard. I did one real Pull-Up at the beginning and the rest with Ol' Blue. The sit up complex was Sit-Ups, Obliques, and Back Extensions. I love doing abs. The lunges were good, they helped stretch out my legs from the race. this was a good way to get back into it after running.

Monday, 6 April

I took Monday off because my legs were sore and tired and there was no way I could do the traveling KettleBell swings Matt had planned.

Sunday, April 5, 2009

Cherry Blossom 10 Miler and Other Feats of Strength

Apologies for the absence. We moved last week and it took us awhile to get back online, despite our best efforts to coordinate with the illustrious cable company to make a smooth transition. So you missed a whole week of updates. Let's get back at it, shall we?

Sunday, 5 April 2009

Cherry Blossom 10 Miler

Both of us, as well as Jeff from the gym, ran the Cherry Blossom 10 Miler. This was my second 10 mile race and this time I went in cold turkey. I decided not to train specifically for it mostly because I hate running and running hates me. So, I relied on my CrossFit training to get me through it. I wasn't running for time, I was just running to do it. I have no idea how long it took me because I was in one of the slower waves and I didn't pass the starting line until well after the gun. I do know I that I kept the same pace the entire time and I didn't feel like dying afterwards. The best part was that my knees didn't hurt and I didn't have to deal with shin splints. Why, you ask? Well, because I didn't run any more than I had too before the race. I am never going to train for a race again. AWESOME! A big thanks to Matt and Paloma for coming out to cheer us on!

Saturday, 4 April

WOD: 4 Rounds For Time
10 Burpees
50m Sprint
10 Squats
50m Sprints
10 Diamond Push-ups
50m Sprint
10 Tuck Jumps
50m Sprint
10 Plyometric Push-ups
50m Sprint
10 Lateral Jumps
50m Sprint

This one was rough, but great. I have not sprinted in so long, but I did it. I had to do modified Burpees, Diamond Push-ups, and Plyometric Push-ups, but they were still extremely tough and my triceps hate me today. The Squats and Lateral Jumps killed my already tired legs (we did an awesome Squat WOD earlier in the week) but after the first round they were warmed up and didn't bother me too much. I finished in 24:19.