Friday, May 1, 2009

Chop Till You Drop

Yesterday's workout was pretty good but I was struggling mightily for some reason.

Thursday, 30 April

WOD: Partner Chop Till You Drop 20 Minutes

20 Sledge Hammer Swings/KB Swings
15 Tire Jumps/Box Jumps
10 Push-Ups
__________________

7 Ball Slams
7 Ball Cleans
400m Run

This was the second time I have completed this workout. We had to mix it up a bit since every Tyson's Corner CrossFitter this side of the Potomac showed up. It still worked out pretty well. I only got to use the sledge hammer set up once BUT one that round I was able to do the Push-Ups with my feet on the tire. Previously I couldn't do it at all. Awesome. The other rounds I used the 16kg KB for the swings and the 24 inch box for the jumps. Mixed it up between the 16 and 20 lb balls for the slams and clean. I had a very hard time running. I don't know why. Probably because I hate running. Ha!

Wednesday, April 29, 2009

Shoulders? What Shoulders?

Tuesday, 28 April

WOD: Barbara

5 Rounds for Time:

20 Pull-Ups
30 Push-Ups
40 Sit-ups
50 Squats

So, Barbara is a tough one. Reminds me of my grandma, who's name is Barbara and she is one tough and stubborn old bird. She is also crazy and loves to rollerblade around my hometown at age 73, but that is a different story. Anyway, back to the WOD. I did the Pull-Ups with Ol' Blue and I kind of kipped. I don't have kipping down yet and I thought I would try it today just to see if I could get it at all. Needs work. Started off the first 3 rounds of Push-Ups with 10 true Push-Ups then switched to modified. Did only modified ones for rounds 4 and 5. Sit-Ups and Squats were no problem. Today, however, my shoulders are so fried it was hard to get dressed for work. I finished in 37:14. Previous time was 40:21 and I did only 10 true Push-Ups. Something must be getting better.

Tuesday, April 28, 2009

Ring Dips of Awesomeness

Now that my back has unlocked slightly from yesterday's workout, I can post my results.

Monday, 27 April

WOD:

5 Rounds for Time:

21 SDLHP
21 Ring-Dips

I hate Ring-Dips. This is not a new phenomena. I can't do real ones yet and the modified one kill my lower back. I was dreading them until Kathryn (there's your shoutout!) suggested I do them in a box with my feet elevated until I can do them correctly on the actual rings. They were still tough but at least they didn't hurt my back! That is great. Maybe I won't dread them so much any more. I used 65lbs for the SDLHP and almost knocked my teeth out on the very last rep of the very last set. I should start wearing a mouth guard. I finished in 24:03.

Monday, April 27, 2009

Weekend Recap

So, uh, hey there Tysons Corner CrossFitters...I hope you are not wasting your time reading this because you have way more productive things to do. You really should get back to work or something. Also, this may help cure insomnia, so if you need it for that, be my guest. Ok! Enough with the embarrassed mumbling intro, let's get to to the deets of Friday's and Saturday's workouts.

Saturday, 25 April

WOD:

5 Rounds for Time

12 Deadlifts, 155lbs
9 Hang Cleans, 155lbs
6 Push Jerks, 155 lbs

Ok, so, this is probably the second time ever I have done any sort of Olympic lifts with something other than a PVC pipe (used to practice the movements.) I scaled the Deadlift down to 85lbs and the Hang Cleans and Push Jerks to 65lbs. I knew I could do the Deadlifts no prob at this weight, the other two were questionable. I have problems getting the timing down with the Hang Cleans but they improved the more I did them (duh, I know). Push Jerks went well and I feel like I could definitely do more weight. We (being my partner and I) ended up not doing this one for time and did it for form instead. I liked this one.

Friday, 24 April

WOD:

As many rounds as possible in 30 mins of:

400m Run
Draw card
Number on card Push-Ups/20 reps of :
Diamonds = KB Flip Push-Press
Hearts=KB Reverse Lunges
Clubs= KB Wall-Ball Substitutes
Spades= Cleans/Snatches 10L/10R
Joker=Traveling KB Swings

This one was sweet. I got through 6 whole rounds and did true Push-Ups each time (wohoo!). I also ran and extra "victory" lap. Actually, it was more of a guilt lap because I totally could have started it before time was up but lollygagged around. I know, I know, you're only cheating yourself. I used the 20lb KB for all exercises. I also reaffirmed that really hate traveling kettlebell swings. Alot.