Saturday, September 12, 2009

I can't Feel my Shoulders!!

The past few WODs have been had on the upper body. My pecs and lats are very sore and tired today. Some good stretching is in order.

Saturday, 12 September


3 Rounds for Time:

400m Run
20 Traveling KB Swings
10/10 KB Push Press

This WOD was lighter than the rest of the WODs this week and it was a good thing too. I was pretty tired but in need of a good workout. I was slower than usual running, but managed to keep a good pace. I used the 25lb KB for the Swings and Push Presses. In case you didn't know, I absolutely HATE Traveling KB Swings. Hate them. With a passion. However, I did 'em and finished in 12:26. Then we did some KTE and other ab exercises, including Plank. And Jason wasn't even there. He should be proud!

Friday, 11 September: Never Forget

WOD: "Barbara"

5 Rounds for Time of:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest 3 minutes between each round.

I used Ol' Blue for the Pull Ups and managed to get through them fairly quickly, although not as fast as Jason. After observing him in the first round, the following conversation ensued:

Me: "Did he just finish those pull ups in under a minute?"
Jon: "Yep."
Me: "Holy cow. I am so slow."
Jon: "Don't worry about it. Watching Jason is like getting beat up by the same bully every day after class."

I must admit I had to do modified Push Ups as my shoulders were completely fried. Sit Ups and Squats went well. I finished in approximately 37 minutes. My previous best was 37:14. I am at about the same. I think that if I am a little more fresh the next time around, I can do better.

Thursday, 10 September


Max Effort Shoulder Press
3-3 work sets

5 rounds of:

1 Rope Climb
15 Ring Dips
15 Knees to Elbows
15 KB Wall-Ball Substitutes

This one was a little rough. My shoulders were still fried from Tuesday. My previous max on Shoulder Press Was 75 lbs. I did 80 lbs during this WOD but was not able to do all of the worksets at 80. I had to revert to Push Press, for which I caught relentless crap.

The rest of the WOD went not so great. I mean, the Rope/Net Climbs were fine. I finally have the grip strength to do the Net Climb quickly. I wonder if that means I could do the Rope...probably, but I just don't like heights! I started off with Jumping Ring Dips but had to move to the Paralette Bars on the third round because my shoulders would no longer cooperate. The KTEs were alright, though I had to alternate some L-Sits in there because my back was bothering me. I used a 30lb KB for the Wall Ball Subs. Overall, it was alright, but...I have done better. We did not keep track of time on this one.

Thursday, September 10, 2009

How I got on CrossFit Probation

So Tuesday's WOD was a bit rough on me. I was sore from the KB circuit and pretty tired from work and life in general. I know, I know: boo hoo.

Tuesday, 8 September


M.E. Supine Floor Press 3x3x3x1x1x1

For time:
25 Double Unders
25 Kettlebell Swings, 1.5 pood
25 Sit Ups
Run 400m
25 Hang Squat Cleans, 40 pound dumbbells
25 Back Extensions
Row 500m
25 One Arm Snatches, 40 pound dumbells
25 Knees to Elbows
Run 400m
25 Push Press, 40 pound dumbells
25 Romanian Deadlifts, 40 pound dumbells

For the Floor Press, I pushed myself and managed to get up to 155lbs with help from a spotter. I think my new max weight is 145lbs. That is sweet.

The rest of the WOD was ridiculous. I alternated between 25 and 30 lb dumb bells depending on what was available. According to certain instructors, my form for Rowing and Romanian Deadlifts left much to be desired, hence the probation. Whatevs. I do what I want. Actually, I didn't know either was off, so it was good he pointed it out. I still do what I want.

Tuesday, September 8, 2009

KB Circuit Bukowski Style

Because yesterday was Labor Day and everybody and their mother had the day off (except me), the gym had a 10 am workout, which I couldn't make because I had to work till 11. No matter. Dan and I decided we would meet at the gym after I got off work and do a running/squat WOD since we know the running measurements there. Plus, I drive right by it on my way home. So we get there about 11:20 and Matt is still there and he very nicely lets us use the gym! Sweet! We decided to do a KB circuit

Monday, 7 September

WOD: KB Circuit

5 Rounds 1 min work/30 sec Active Rest (5 4-count Flutter Kicks, 5 V-Ups, 5 Sit-Ups, alternating between exercises)

American KB Swings
Figure-8 Upper Cut
KB Squats

I haven't done a KB Circuit in forever and was glad we had the chance to do it. I am sore, though. I used a 25lb KB and was struggling. Dan tried to make me feel better by saying I was just tired from working, but I was probably just being wimpy. I did finish everything though and the 25lb KB felt like the right weight. Overall, a good WOD.

Sunday, September 6, 2009

Best Fran Time Yet and Other WODs

This past week was a good workout week. The WODs were challenging and the weather seemed to finally break so it wasn't as hot and humid.

Saturday, 5 September


2 Rounds for Time of:

Fight Gone Bad (Wall Balls/SDLHP/Box Jumps/Push Press/Row) with 400m Run

So basically in this workout, you partnered up and did one of the FGB exercises while your partner ran 400m. This was alright, except it took so long to do, most groups only got through one full round before we had to quit.

Friday, 4 September

Warmup: Fran

Thrusters 95/65
Pull Ups


3 Rounds of:

400m Run
30 Overhead Squats 75/55
10 Pull-Ups

So my new Fran time is 6:13. I used 65lbs for the Push Press and Ol' Blue for the Pull Ups. I am pleased.

For the rest of the WOD, I used 55lbs for the OHS and Ol' Blue for the Pull Ups. It was supposed to be for time, but we did it for completion instead. Overall, a good workout.

Thursday, 4 September


AMRAP in 20 minutes of:

20 Wall Ball Hang Cleans
15 Lunges per side
10 Plyo Push Ups

The Wall Ball Hang Cleans were harder than anticipated. I used a 12lb ball. The lunges were the easiest part of the workout and were not a problem. I opted for walking lunges outside because it was cooler. For the Plyo Push Ups, I did Clapping Push Ups instead. There was a shortage of medicine balls to be used for Plyo Push Ups, so I had to improvise. I got through 4 rounds. Not too shabby.