Friday, July 24, 2009

More Squats? Fantastic.

I was really debating about going to do the WOD yesterday. Admittedly, I was tired from the 3 days previous and I know that I needed to rest eventually. However, I spent 8 hours straight editing Army regulations at work so by 4 pm I needed to do something other than sit and stare at a screen. So I went to CrossFit. Cures what ails you!

Thursday, 23 July

WOD:

Shoulder Press Complex

3x3x3x1x1x1

I started with 45lbs and eventually made it up to 85lbs. I attempted 95 and then 90 but couldn't do a straight Shoulder Press with those weights. My new max is 85lbs. It previously was 75. Coolio.

5 Rounds for Time:

30 Push-Ups
Waiter's Walk 50 lbs
30 Squats

I managed to do 15 true Push-Ups for the first three rounds and had to do modified for the rest. I used 35lbs for the Waiter's Walk. The Squats were surprisingly easy. I thought I was going to have a harder time with them since we have done Squats and/or Wall-Balls every day this week. I finished in 13:10. It was a good day.

Thursday, July 23, 2009

Grip FAIL

Yesterday's WOD is one of my favorites. For whatever reason, I really like the pace and the movements. We had four girls show up yesterday, so we were on the same team, which Dave so lovingly named Team Tampax. Awesome.

Wednesday, 22 July

WOD:

3 Rounds of:

CF1 Net Climb
CF2 Bob and Weave
CF 3 Bulgarian Pull-Ups
___________________

3 Rounds of:

CF1 KB Pull 5x
CF2 Push-Press 45lbs
CF3 Squats

We started with the KB Pull workout first. All of these movements went well. We used a 35lb KB for the Pull and 45lbs for the Push-Presses. For the second workout, the Net Climbs for me got increasingly slower as I moved from the Bulgarian Pull-Ups to the Net. I was able to do true Bulgarian Pull-Ups each round (meaning NO feet on the floor! Wohoo!!) This however, made my grip so tired that I really had to try not to pull a Paloma and fall off the Net. Everything worked out alright, though. For the Bob and Weave I use 20lb KBs in rack position. Love it!

Wednesday, July 22, 2009

Evil Barbara

The last two days of WODs have been pretty good. Getting out of bed today was a challenge and every muscle in my body hurts, but in a good way. On Tuesday we did a WOD called "SEAL Fit." Basically is was an amped Barbara, so I am calling it Evil Barbara.


Tuesday, 21 July

WOD: Evil Barbara


3 Rounds of:

400m Weighted Run
25 Pull-Ups
50 Push-Ups
75 Sit-Ups
100 Squats

This was GREAT! It was so tough yet do-able. I did the weighted runs with a 25lb plate. They are hard to carry and run at the same time so I came up with a Macgyvered back strap for it which Kathryn improved once we could think straight after the workout was over. It worked pretty well as it allowed us to carry the weight on our back instead of wrestling with it the entire run. I had to use Ol' Blue for the Pull-Ups and crapped out on the Push-Ups since I had to do modified ones for most of them. That is frustrating because I can do real ones. Sit-Ups and Squats were no problem although the last round of them were pretty intense. It was awesome.

On Monday we did the Filthy Fifty. I love that one (minus the Double Unders, ugh. I stink at them!)

Monday, 20 July

WOD: Filthy Fifty

50 Box Jump, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings, 1 pood
50 Steps Walking Lunge
50 V-Ups
50 Push Press, 45 pounds
50 Back Extensions
50 Wall Ball, 20 pound ball
50 Total: 40 Push-Ups/10 Burpees
50 Double Unders

I was able to do most of these as prescribed, except the 1 pood KB Swings. I used a 25lb KB for those and a 12lb ball for the Wall Balls. I must say the Wall Balls are exceptions. I can toss it 10ft no problem now. I finished in 37:55. This is slower than my previous time but the exercises were not exactly the same and I could do heavier weight this time. I am hoping to beat my previous time soon though.

Sunday, July 19, 2009

Da Bears

I knew this workout was going to hurt, being that I could bear-ly get out of bed. No matter. I made it out, saw the WOD, bear-ed my teeth and growled, and went. The morning was nice and the weather was bear-able, so I knew I could make it through, even if my arms didn't want to do it.

Saturday, 18 July

WOD: 21, 15, 9 Bear Complex for Time

21 x The Bear Complex
400m Run
15 x The Bear Complex
800m Run
9 x The Bear Complex
1200m Run

I used 20lb dumbbells for this because I knew it was going to hurt. The Complexes were fine but the running was challenging, as always. I felt like a big ol' bear trundling through the blueberry patch. It really slowed me down. I need to get over that. I finished in 22:17.