Friday, May 15, 2009

The Work-it Circuit

I would like to admit up front that I hate Traveling KB Swings more than any other exercise in CrossFit. That being said, here is yesterday's WOD:

Thursday, 14 May

WOD: Circuit

Team Step-up Ladder 1-5 on 18” box with 44# overhead
Team Box Jump Ladder 1-5 on 24” box
Team Step-up Ladder 1-5 on 18” box with 44# in Rack position
Team Box Jump Ladder 1-5 on 24” box
Team Step-up Ladder 1-5 on 18” box with 44# in Suitcase position
Team Box Jump Ladder 1-5 on 24” box

Then:

Three Sets:
10x Jump Squat
Traveling KB Swings
60 sec Plank (on elbows)

Then:

4 Sets:
30/30 Mountain Climbers
60 sec Rest in Plank (on hands)

This worout took forever but it was a good one (minus the Traveling KB Swings). For the OH Step-Ups, I used a 25lb KB. For the other weighted Step-Ups, I used a 30lb KB. I used the 45lb bar for the Jumping Squats and the 25lb KB for the Traveling KB Swings. The Plank on elbows were fine. I could do about 20 mountain climbers each leg for eeach set before I had to rest for a few seconds. I was struggling for the last couple Plank on hands. But whatever, it was good. I was definitely worn out afterwards.

Wednesday, May 13, 2009

Tabata This

After much organizational confusion and smack talk, Team Midget plus Jenny was assembled and we were off and rolling.

Tuesday, 12 May

Warm Up:

1 Mile Run
2 Hurdle Hops/10 Push-Ups
2 Hurdle Hops/9 Push-Ups
2 Hurdle Hops/8 Push-Ups
Continue ending at 1 Push-Up.

WOD: Tabata This

Australian (Or Bulgarian, or whatever) Pull-Ups
Push-Press
Sit-Ups
Squats

Team Midget plus Jenny started with the squats and averaged about 12 per round. The Pull-Ups were next and were not quite as good. I started out with my feet elevated and made it through about 3 rounds like that. The rest of the rounds I completed with my feet on the ground. I tried to complete at least 7 Push Presses per round with a 45 lb bar and managed to do it for at least 5 rounds. We averaged about 15 Sit-Ups per round. A quick but effective workout.

Tuesday, May 12, 2009

Go Team Bukowski!

So Dan and I accidentally showed up in matching workout clothes yesterday. How cute. ::gagging:: Because of this, we were partners for the WOD.

Monday, 11 May

WOD:
For Time:

3 times: 250m Row/Rack Position KB Hold

10,9,8,7,6,5,4,3: Ball Slams/plank (Push-Up Position)

10,9,8,7,6,5,4,3: Wall Balls/Wall Sits

10,9,8,7,6,5,4,3: SDLHP/Steering Wheels

3 times: 250m Row/ Rack Position KB Hold

Started off with 16kg KB for the holds but eventually had to go to 20lb KBs by the end. I could hold the heavier ones but I couldn't breathe for some reason when I did it. Even holding the 20lb KBs made it difficult to breathe. I didn't like it so much. The other stations went well. I used a 20lb ball for Ball Slams, 16 lb ball for Wall Balls, 65lbs for the SDLHP, and 5lb plate for Steering Wheels. We were kind of slow because of me using heavier weights but I managed to make it through the whole thing relatively smoothly. We finished in 35:30.

Monday, May 11, 2009

Monday, Monday

This past weekend went way too fast. I spent most of it driving in a car to and from Ohio. I am super stiff and sore from the marathon drive so today's workout is going to be just awesome. But before that, here is the rundown for Thursday and Friday of last week.

Friday, 8 May

WOD: Nancy (AKA, Jason's Fave)

5 Rounds for Time:

400m Run
15 Overhead Squats 95/65lbs

Much debate went into today's workout since everyone was pretty much dead from the earlier workouts of the week. After much whining on everyone's part, Jason finally made the executive decision to do Nancy. I like this workout. I used the prescribes weight and really concentrated on the correct OHS form. It obviously broke down the more tired I got, but I managed to finish in 20:27. This was the first time I used the prescribed weight for the entire workout. I have done Nancy once before but did not time myself on it.

We (being Kathryn and myself) are taking a vote on whether Jason should, in fact, change his name to Nancy since this is his favorite workout. I suggested we change the workout to "Jason," but apparently there is already one named that, so this is the only other solution. Results of the vote are inconclusive.

Thursday, 7 May

WOD:

Bench Press
Romanian Deadlifts
Weight Pull-Up Ladder

For the Bench Press we did different sets/reps, with the last 3 sets of 5 being the working sets. Because of the number of people there, I did the Bench Press off the floor. My heaviest weight was 90 lbs. I used that for 1 set and then had to go down to 85 lbs. My arms were tired. For the RDL, my heaviest weight was 115lbs. I used those for 3 sets of 10 after warming up with 85lbs and 105 lbs (10 reps each).

The Weighted Pull-Up Ladder was as follows: 1,2,3,4,3,2,1/1,2,3,2,1/1,2,3,2,1. I did one real dead hang Pull-Up. No frog leg kicking or anything! It was the only one I could muster, but I did it. I used Ol' Blue for the rest. I think I am getting close to being able to do at least 5 dead hang Pull-Ups with no help as long as my arms aren't completely fried. That is pretty much sweet.