Wednesday, December 2, 2009

Foam Rollers are Our Friends

Os right after this post I am going to spend an inordinate amount of time on our foam roller. I am so sore from the last 2 WODs I barely got out of bed this morning. Don't tell DTM this, but I am secretly pleased he bought the darn thing because it really has helped.

Tuesday, 1 December

WOD:

Max Effort Squat Cleans
3x3x3x1x1x1

4 Rounds of:

400m Run
10 Burpees
20 Box Jumps
1 Rope/Net Climb

I am not sure what my previous max for Squat Cleans was but yesterday I got up to 95lbs. My previous Hang Squat Clean max is 135, but I am not sure if I could have gone that heavy with Squat Cleans. The rest of the WOD sounded easier than it actually was. I used the black top box for the Box Jumps, which I am sure my shin splints will thank me fore the next time we jump rope, run, or do anything else that is high impact. Super. I climbed the Net as always and I finished in 23:03. I liked this WOD.

Tuesday, December 1, 2009

Earn Your Turkey and Other Horrendous Experiences


I hope everyone had a great Thanksgiving. I know I did. My family made an appearance and it was lovely to see them. I kept them away from the gym mostly because 1) There is no way in the world they would enjoy CrossFit and 2) Why would I take them to the gym when I can take them to the National Museum of American History to look at George Washington's uniform? It was a no-brainer.

Monday, November 30

WOD: Fight Gone Bad KB Style

5 Rounds of:

KB Wall Substitutes
Alternating High Pulls
Bottoms Up KB Clean Box Jumps OR Overhead Step-Ups
Push Press
Row

I used a 25lb KB for everything except the High Pulls, which I used a 30lb KB for. I wanted to use the 30lb KB but...we only have one and someone else was using it. Oh well, gotta be quicker next time. It was hard but good. Here is a fun picture exemplifying how I feel about FGB:

Thanks to Diesel Dave for sharing that one.

Thursday, 26 November

WOD: Earn Your Turkey

1000m Row
25 Burpees
800m Run
25 Pull-Ups
1000m Row
25 Frog Hops
800m Run
25 Burpees
1000m Run

I earned my turkey. You know you have been doing CrossFit for a while when you see that you have to do a total of 50 Burpees but "it's ok because they are broken up into sets of 25." The Rowing was challenging but not as challenging as the Running because for some reason my shin splints have been killing me the last couple of weeks, making me run like a little old lady. I did all kipping Pull-Ups. The Frog Hops were a bit challenging after rowing but that is ok. I don't remember my time mostly because I ate away the pain later that day. Ah, Thanksgiving, how I love thee.