Thursday, December 17, 2009

Walk Like a......Farmer

Yesterday's WOD was punishing and I hurt all over. As soon as I am done with this, I am so going to foam roller.

Wednesday, 16 December

WOD: 5 Rounds for Time of:

4oom Run
1 Net/Rope climb
21 Wall Ball Cleans
Farmer's Walk

I though running was going to be hard for me today because of the Burpee Box Jumps we did yesterday but it wasn't too bad. I bet it was because it was so cold outside, my legs were so numb so I couldn't actually feel the shin splints. Hey, whatever works. The Net Climbs were fine, although my grip was failing badly the last round. I used a 12 lb ball for the Wall Ball Cleans. I think next time we do any sort of Wall Balls where there aren't a ton of them I am going to try the 16lb ball. I can throw the 12lb one pretty easily to the 10 ft mark. I used 30lb dumbbells for the Farmer's Walk with the thought that I was going to have to go down in weight eventually. However, I used them the whole time. It was awesome. I finished in 44:37. The Farmer's Walk definitely slowed me down big time.

Wednesday, December 16, 2009

Push It

Yesterday's WOD was a doozy. The strength part went well but the rest of it was difficult. Ouch.

Tuesday, 15 December


ME Push Press
45# 5 reps 2 times
75# 5 reps 1 time
95# 3 reps 1 time
115# 2 reps 1 time
135# 5 reps 3 times

5 Rounds for Time of:

20 Burpee Box Jumps
DB Twisting Lunges
10 Pull-Ups

I did the Push-Presses in this succession: 45, 75, 85, 95, 115 for 1 of the working reps and 105 for the last 2 working reps. The last time I did 115# I could do only one, but this time I squeaked out 5. The 2 sets of 105# went well.

The rest of the WOD was too intense to combine with the strength workout. It would have been good if it was a workout on its own but I don't think doing 5 rounds was a benefit. Since I hate quitting, I finished in 35:40, but it was rough. As much as I love CrossFit, I am looking forward to a week off over Christmas.

Tuesday, December 15, 2009

Lunges and the Like

The past few WODs have been slightly difficult, leaving me very sore and tired.

Monday, 14 December

WOD: 5 Rounds for Time

500m Row/400m Run
30 Ring Dip Push-Ups
20 DB Hang Cleans
Waiter's Walk

Let me first say this WOD took way too long to complete with 5 rounds. 3 Rounds would have been better. Anyway, I decided to Run instead of Row because I haven't run in a few days. I did modified Ring Dip Push-Ups after attempting true ones and almost falling on my face. I did one round with 25lb DB but moved down to 20lb ones after that. I was not doing them correctly with the heavier weight. I used a 40lb DB for the Waiter's Walk and finished in 41:20. I did not enjoy this WOD.

Saturday, 12 December

WOD: Lunges Galore

800m Run
400m Lunge
800m Run

This WOD is hard and makes me ridiculously sore for days afterward but I finished. This time it took me 384 lunges to complete. I must have gone a little extra way or something because last time it only took 378. I finished in 29:24, which was slower than my last time. Bummer. I did not, however, feel shaky or completely exhausted this time, so that was good. Still, I couldn't feel my legs for the second run.

Friday, 11 December

WOD: Fab 40

Row 40 calories
40 Jumping Pull-Ups
40 Lunges
40 KB Swings
40 Sit-Ups
40 Push Press 75#
40 Back Extensions
40 Push-Ups
40 Jumping Ring Dips
40 Jumping Squats 45#

This WOD was great. I used the 16kg KB for the Swings, 65# for the Push Press, and the 45# for the jumping squats. I managed to do 30 true Push-Ups but had to modify the rest. My wrists just aren't getting better and I don't know how to fix that. The Jumping Ring Dips took a very long time. I finished in 26:16. Not too bad. I liked this WOD (minus the Ring Dips).