Friday, May 22, 2009

A Miserable Progression of Exercises

So I had my butt handed to me yesterday. I was on day 4 straight of working out only because I am not going to be able to get to the gym or even do anything on my own until Monday and, you know, I have to keep up my loverly physique.

Thursday, 21 May

WOD: A Long Walk

As Many Rounds as You can do in 40 Minutes of:

400m Bodybag Carry
30 KB Swings with Partner Plank
400m Farmer's Walk
30 KB Swings with Partner Plank
200m Lunge/600m Run
30 KB Swings with Partner Plank

Holy freakin' guacamole Batman. My partner and I used 25lb dumbbells instead of the Bodybags for the Bodybag Carry since the 2 Bodybags we have were being used. We were to carry it over our heads with both hands at full extension. I found that my hands and wrists got more tired than my shoulders during this walk. I initially used the 20lb KB for the swings and am pleased to announce that even though I was tired as all heck, 20lbs was too light. I switched to the 25lb KB for the rest of the swings. I did all the Planks in Push-Up position. Knowing how long 400m really is when you are carrying weights, I opted to carry 25lb dumbbells for the Farmer's Walk and still struggled. The 200m Lunge/600m Run was not too bad, although the Lunge portion gave me horrific flashbacks to Jason's memorable workout of 800m Run/400m Lunge/800m Run. I also noticed that I tend to snap at people who talk to me while I trying to complete a difficult exercise. Um, sorry about that. I do that when I first wake up too. Dan calls it "Mean Alison" and knows not to talk to me until I have at least been up for 30 minutes, sometimes longer. Apologies all around. Its not personal, its CrossFit.

Anyway, we managed to do 1 whole round and finish a second Bodybag Carry. I attempted to carry a Bodybag this time. I don't know how heavy they are but I struggled with keeping it over my head. I did managed to carry it the entire 400m without setting it down.

So, in other words, this workout sucked. I mean that in a good way. I also like Andrew's response to the whining: "You'll thank me tomorrow." And you know what? I feel pretty good today. As usual, Andrew was right.

Thursday, May 21, 2009

200 Squats? No Problem!

I enjoyed CrossFit thoroughly yesterday as I had much anger to burn off because I sat in traffic on the same block in DC for almost an hour on my way to the gym. Nothing irritates me more than being hindered from getting to the gym on time.

Wednesday, 20 May

2 Part WOD:

3 Rounds of the SP, PP, and PJ Complex

4 Rounds for Time:

400m Run
50 Squats

The complex went well. I used a 45lb bar because my shoulders are sore and tired. We were to do each round till failure. I was able to 3 or 4 Shoulder presses before failure but many more Push Presses and Push Jerks. I didn't really count those and I focused on form. I think I am getting the hang of it pretty well, but I find that keeping the my weight on my heels each and every time is challenging. It is getting better though.

The 400m Run/50 Squats went well. I did the best I could and finished in 13:15. I may be a slow runner but I can crank those squats out like it is my job. I make up the time there. It was a great workout.

Wednesday, May 20, 2009


I was completely exhausted yesterday, which is pathetic since it was only Tuesday. We did Kelly. This was my first attempt at this WOD.

Tuesday, 20 May

WOD: Kelly

5 Rounds for Time:

400m Run
30 Wall Balls
30 Box Jumps

The 400m Runs went well, but the last couple of rounds were a bit shaky after the Box Jumps. I used a 12lb ball for the Wall Balls and was able to throw it 10 ft consistently. I am amazed at how far I have come since we started. I started with the 8lb ball and struggled and now the 12lb ball is almost too easy. The key word in the previous sentence is almost. If the workout is for time, I will continue to use the 12lb ball until it is too easy. If not, I will use the 16lb to get stronger. Anyway, I used the 24in box for Box Jumps. We had to share the boxes and it actually worked out pretty well because you got a couple seconds rest between each jump so you could really make each jump count. Sure, it might have slowed us down, but who cares? If you're not doing it right, it doesn't matter anyway. I finished in either 30:04 or 34 min. I would like to think it was 30:04 but I have a sneaking suspicion it was really 34 min. Maybe next time it will be 30:04:-)

Tuesday, May 19, 2009

Row, Row, Row your Boat...

So during this workout I figured out that if I was ever captured and forced to row on a slave ship, I would probably be the first to pass out and get thrown overboard and eaten by sharks. Here's why:

Monday, 18 May


For Time:

500m Row
30 rep Body Weight Bench Press
1000m Row
20 rep Body Weight Bench Press
2000m Row
10 rep Body Weight Bench Press

Let's be perfectly honest. I cannot bench even close to my body weight yet, so I went as heavy as I could in order to complete all 60 Bench Presses. I also did them from the floor instead of a bench in order to not get in the way of people that CAN do their body weight. Anyway, I used 85lbs for the Bench Press the entire time. I actually did pretty well. The rowing was not too bad until I got to the 2000m part. Ouch. I did it though. I am not sure what my time was. I didn't start with everyone else, as I had to wait for a rower to start my workout. I did it as fast as I could. I will watch the time better next time.

Monday, May 18, 2009

Deadlifts and KettleBells

What, it is Monday already? Where did the weekend go?

Saturday, 16 May

WOD: KettleBell Circuit

5 Rounds of 45 sec Work/30 sec Rest with 5 KB Push-ups

Alt. Hand KB Swings
Upper Cut Hot Potato
Reverse Lunges

Have I ever mentioned that I absolutely LOVE KB workouts. Love them. This one was awesome. I used the 25lb KB for the entire workout. I did modified Push-Ups on the KB. Fantastic.

Friday, 15 May

WOD: Strength--Deadlifts

Work up to heavy DL
1x1x1x1x1x1 @90%1RM

I was unsure of what my 1 rep max was, so I had to experiment a little. I settled on doing the workout with 165lbs, which is 10lbs more than my previous best (155lbs). That felt pretty good. After the WOD, Jason had us to 500m rowing sprints to see how fast we could do it. I finished in 1:55. I guess that is pretty good.

I am really looking forward to CrossFit today.