Friday, March 19, 2010

Leg Break

This week had been leg heavy, so I wanted to do something to give them a break. I rooted around the CrossFit blog world a bit for some inspiration and found a super cool site called Hardass Fitness. It is a CrossFit affiliate in Hawaii and I like their extremely creative WODs. Anyway, I used one of them today:

Friday, 19 March


WOD: Almost Cindy


AMRAP in 20 minutes of:

5 Pull Ups
10 Push Ups
15 KB Swings (instead of squats. You're welcome.)

I had two goals for this WOD. 1) I wanted to do all unmodified Pull-Ups and Push-Ups and 2) I wanted to do at least 10 rounds. However, it was more important for me to do unmodified movements than complete 10 rounds. I managed to complete 9 rounds without anything modified!! Wohoo! I might have been able to start a 10th round, but the UPS guy showed up and wanted the gym to hold a package for the business next door and I had to sign for it. I did make him wait until I finished my Push-Ups for the round I was on. Thanks UPS.

However, if his truck looked like this, I would have let it slide:

Wednesday, March 17, 2010

Yay for Overhead Squats!



I was absolutely worn out today. That is not an excuse, it is just fact. I was pathetic. However, the good thing about that is that I can be less pathetic next time.

Wednesday, 17 March--Happy St. Patrick's Day!!

2 x 800m in 4:30

3 Rounds for time:

15 Wall Ball Burpees
30 Double Unders or 90 Singles
15 Box Jumps
30 Double Unders or 90 Singles
7 OHS (95/65)

The 2 800m runs were rough. I managed to finished the first in 3:26, which I thought was pretty good for me. The second one was not as good, it was 4:05. My back locked up terribly and really slowed me down. I would like to try it again later.

The Wall Ball Burpees were killer. I used a 12lb ball. I did Singles for the Jump Rope and 65lbs for the OHS. I finished in 22:40. Overall, it went well. I am glad tomorrow is rest day.

Tuesday, March 16, 2010

Dead Lifts and Other Back Wrenching Exercises

Just kidding. If you do Deadlifts properly, then you shouldn't really hurt your back. It is the Deadlift/Running combo that tends to make mine sore. Neat!

Tuesday, March 16


WOD:


ME Deadlift

3 Rounds for time of:

400m Run
1 Rope Climb
10 Jumping Ring Dips
10 KTE
20 KB Swings

The Deadlifts went well. I made it up to 185, which is good for me. I would like to keep increasing that though. I wonder what my one rep max is. I'll have to try it out and see sometime.

The rest of the WOD went well. Running felt good, although my back started to lock up during the last 400m. I need new shoes. I use a 16kg KB for the Swings and climbed the Net. Overall it went well. I don't know my time but that is ok. I liked this one.

Monday, March 15, 2010

It's Been Awhile

Yeah, I know. Get over it.

The most important thing that happened this last month is my new max OHS, which is 115.

Today was the dreaded partner WOD, but I got the cutest partner available at the gym. Yes, DTM. Like you even had to ask. Anyway, here was the WOD:

3x
250m Run
KB Rack Holds

10, 9, 8, 7...3
Wall Balls
Wall Sits

10, 9, 8, 7...3
Ball Slams
Planks

10, 9, 8, 7...3
SDLHP
Steering Wheels

3x
250m Row
KB Rack Holds

I used a 16lb ball for the Wall Balls, a 20lb ball for Slams, 75lbs for the SDLHP and 10lbs for the Steering Wheels. We finished in 34:27. Slower than previously but more weight, so I felt pretty good about that. I know I slowed down DTM but it was good to be his partner because he really encourages me to push myself.

This photo makes me laugh.