Friday, July 31, 2009

Yesterday's WOD was a good one. It was pretty challenging being that the previous WODs completely ripped up my legs and shoulders. I would like to try this one again when I am not so tired.

Thursday, 30 July

WOD: Five Rounds for Time of:

800m Run
25 Sit-Ups
15 Pull-Ups
1 Rope/Net Climb

I really did pace myself on the 800m Run. I am not a fast runner and knowing that I had to do 5 rounds of it plus other things made me really go as fast as I could without worrying about burning out halfway through the workout. The Sit-Ups were a welcome movement. I used Ol' Blue for the Pull-Ups. I am still having a hard time with Pull-Ups. I can do a few unassisted but I my arms have to be completely rested to do so. I am getting frustrated. We were out of chalk too, so I opted for some grip-gloves and while they made the Pull-Ups easier, OUCH! I climbed the Net each time. For the first 2 rounds I used a new technique and could make it up fast. However, by round 3, my grip was failing so I had to take is a little slower. I finished in 46:04 and my hand were ripped almost raw. They feel better today though. I liked this one.

Thursday, July 30, 2009

Burpee Bonanza!

Yesterday's WOD was...I don't want to say "great" because it'll imply that I enjoyed it (I didn't MIND it) and want to do it more often (which I don't)...but it was challenging in a good way. So challenging, in fact, that I am having a hard time moving around today, which would be bad except I have a really sweet rolling desk chair at work that makes moving easier.

Wednesday, 29 July

WOD: Burpee Bonanza (I am calling it this because I can, but it isn't the "official" name)

1600m Run
25 Burpees
800m Run
50 Burpees
400m Run
75 Burpees

So...Yeah. I ran and did Burpees until I was finished and it took me 35:48. This is my first attempt at this workout. I felt good afterward but started feeling the effects last night and really felt them going down the stairs of my apartment building this morning. I heart CrossFit!

Wednesday, July 29, 2009

Don't Talk to Me!

Once again, I am not a joy to be around when I am working out particularly hard. Such was the case yesterday.

Tuesday, 28 July

WOD: For Time:

100 Thrusters (95/65lbs)
Every 2 minutes: 3 Pull-Ups, 5 Push-Ups, 10 Squats

Jason said the Pull-Ups, Push-Ups, and Squats were "motivators" to get through the Thrusters faster. They were, however, trying to motivate me to toss my cookies. I managed to hold it in. I did the Thrusters at 65lbs and they went surprisingly well. I used Ol' Blue for the Pull-Ups and had to do some modified Push-Ups. The Squats were all right. It took me about a minute to to the Pull-Ups, Push-Ups, and Squats and I did about 8 Thrusters on average. I tried to do 1- as many times as I could. Some rounds it worked, some rounds it didn't. I completed the WOD in 20:38. My goal was to be under 20 minutes flat, but...next time. I can do it.

I have already seen the wonderful pain Jason has planned for us today and almost tossed my cookies again. AWESOME.

Tuesday, July 28, 2009

I don't know Squat

Yesterday's WOD was a good one. We did a Squat Progression for the first time in awhile. Squats are my fave, mostly because I can do them fairly easily.

Monday, 27 July

WOD:

Squat Progression:

OHS 1x1x1
Front Squat 1x1x1
Back Squat 1x1x1

10 Rounds of:

5 Dumbbell Snatches 45/25lbs
5 Dumbbell Swings 45/25lbs
5 rounds of 10 Burpees/5 rounds of 10 Flag Push-Ups.

For the Squat Progression, you were to get heavier as you went along. I started with the 45lb bar for the OHS and made my way up to 75lbs (a new max). I then went to I think 115lb with the Front Squat. I have not done too many front squats, so 115lbs is my max. I could probably have gone up, but we'll try it again next time. I started the back squats at 135 and it was easy, which made me feel pretty good. I worked my way up to 175lbs and that is my new max for that. Coolio.

The second part of the WOD went well, meaning I finished eventually. I used the 25lb dumbbells. I attempted to to some rounds of the Flag Push-Ups with 10lb DB but someone stole BOTH freakin' sets of 10 pounders I was using. Jerks. It was a good thing I was blacking out from possible heat stroke or they would have been judo-chopped. This was a good WOD and I am not as sore today as I thought I would be. It is a good thing because today's WOD looks challenging. Can't wait.

Monday, July 27, 2009

KettleBell Circuits

On Friday, we did a KettleBell circuit WOD before the cookout. Once again, KB circuits are one of my favorite things.

Friday, 24 July

WOD: KB Circuts

5 Rounds 1 minute work/ 30 seconds Active Rest:

KB PushPress
Hot Potato Upper Cut
Reverse Lunge

Active Rest: Push-Ups, Burpees, V-Ups, Squats

I used a 25lb KB for this WOD. The Active Rest was determined by a deck of cards. After each round, a card was pulled and we did 5 reps of whatever excersize that suit represented. Luckily, Burpees were kept to a minimum.