Shoulder press 1-1-1-1-1 95-115-125-135-135
Push press 3-3-3-3-3 135-135-145-145-145
Push Jerk 5-5-5-5-5 135-135-145-145-135
Monday
30 May, 2011
Memorial Day Murph
Sunday
Shoulder press 1-1-1-1-1 95-115-125-135-135
Push press 3-3-3-3-3 135-135-145-145-145
Push Jerk 5-5-5-5-5 135-135-145-145-135
Monday
Today was Memorial Day Murph. A lot of people showed up which was awesome!
Shoulder press 1-1-1-1-1 95-115-125-135-135
Push press 3-3-3-3-3 135-135-145-145-145
Push Jerk 5-5-5-5-5 135-135-145-145-135
Monday
28 May, 2011
Some running
Let me start with on Wednesday, I took the entire day off. My body was so exhausted from the past several weeks of working out plus the lack of sleep. Tuesday really took it out of me. Literally as soon as I got home from work, I walked Stevie then I laid down and didn't get up until the next morning. After some much needed rest, I was ready to go for Thursday's WOD.
Thursday
4 Rounds for time of:
15 SDHP 95#
10 Box Jumps 24 in.
Run 400m
Time: 14:28
This is one of those workouts where at first glance it did not appear that it was going to be that bad. You should have asked me how I felt by round 3. Well I would have not said much since I was busy breathing. I was a little upset at myself that the last run took 2:30. It should have be no more than 2:00.
Saturday
Still working on getting more people to come in for a free WOD. How could you say no to free?! There are at least 3 people that have said they are going to come and I will continue to give them gentle reminders.
5m AMRAP
50m run/7 push ups
50m run/7 lunges
–1m rest–
5m AMRAP
50m run/7 air squats
50m run/7 pull ups
–1m rest–
5m AMRAP
50m run/7 burpees
50m run/7 Knees to elbow
Rnd 1 - 5
Rnd 2 - 4 + 2nd 50m run
Rnd 3 - 3 + 3 burpees
This WOD was put together by Coach Lori and she did a great job. After the WOD Coach Lori and a few others did a push-up challenge that she was telling me about earlier in the week. We are going to do this at least once a month possibly every other week. Here is how it works. You put a weight on your back and do as many push-ups as you are able. Once you can't, the weight is removed and you continue to do regular push-ups. Once you fail you get on your knees and do some more until failure. You are supposed to do this 3 round each! Yeah we did one.
15# plate on back - 21
Push ups (no plate) - 1
Push ups on knees - 13
Looking forward to the next time we do this as the number WILL improve.
Thursday
4 Rounds for time of:
15 SDHP 95#
10 Box Jumps 24 in.
Run 400m
Time: 14:28
This is one of those workouts where at first glance it did not appear that it was going to be that bad. You should have asked me how I felt by round 3. Well I would have not said much since I was busy breathing. I was a little upset at myself that the last run took 2:30. It should have be no more than 2:00.
Saturday
Still working on getting more people to come in for a free WOD. How could you say no to free?! There are at least 3 people that have said they are going to come and I will continue to give them gentle reminders.
5m AMRAP
50m run/7 push ups
50m run/7 lunges
–1m rest–
5m AMRAP
50m run/7 air squats
50m run/7 pull ups
–1m rest–
5m AMRAP
50m run/7 burpees
50m run/7 Knees to elbow
Rnd 1 - 5
Rnd 2 - 4 + 2nd 50m run
Rnd 3 - 3 + 3 burpees
This WOD was put together by Coach Lori and she did a great job. After the WOD Coach Lori and a few others did a push-up challenge that she was telling me about earlier in the week. We are going to do this at least once a month possibly every other week. Here is how it works. You put a weight on your back and do as many push-ups as you are able. Once you can't, the weight is removed and you continue to do regular push-ups. Once you fail you get on your knees and do some more until failure. You are supposed to do this 3 round each! Yeah we did one.
15# plate on back - 21
Push ups (no plate) - 1
Push ups on knees - 13
Looking forward to the next time we do this as the number WILL improve.
25 May, 2011
Tired
Tuesdsay
I finally got to put my new jump rope through its paces. This is the WOD I have been waiting for! Plus I love double unders and can always use more sit-ups.
AMRAP
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Total: 377
My goal was to get at least 300 but as you can see I got by that so then I tried to hit 400. A little short but my goal for the next time.
After that I had street hockey. Running, running, and more running! I played the whole game. It was fun as always. After that though, a few of the guys, including myself, stayed to play some inline hockey. I got to play goalie. As you can see from the picture below, this is what happens when you get hit in the arm with a puck without proper padding for inline.
The downside to all this fun is that I didn't get home until around 2330 and I didn't to bed until 0030. Not a whole lot of sleep. I believe I mentioned that I have not been sleeping very well for the past several weeks. That was about the last straw for my body. I don't remember when the last day was I had a day off but today, Wednesday is going to be my day off. No skills, no running, just sleep. This lack of sleep is seriously messing with my mind.
I finally got to put my new jump rope through its paces. This is the WOD I have been waiting for! Plus I love double unders and can always use more sit-ups.
AMRAP
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Total: 377
My goal was to get at least 300 but as you can see I got by that so then I tried to hit 400. A little short but my goal for the next time.
After that I had street hockey. Running, running, and more running! I played the whole game. It was fun as always. After that though, a few of the guys, including myself, stayed to play some inline hockey. I got to play goalie. As you can see from the picture below, this is what happens when you get hit in the arm with a puck without proper padding for inline.
The downside to all this fun is that I didn't get home until around 2330 and I didn't to bed until 0030. Not a whole lot of sleep. I believe I mentioned that I have not been sleeping very well for the past several weeks. That was about the last straw for my body. I don't remember when the last day was I had a day off but today, Wednesday is going to be my day off. No skills, no running, just sleep. This lack of sleep is seriously messing with my mind.
23 May, 2011
Fran
Keeping this post short and sweet because I'm tired and I'm in need of sleep. Today's WOD was none other than Fran. A favorite of many. The goal of this WOD is to get it done hard and fast.
Fran
21-15-9 rep rounds of
95 lb. Thruster
Pull-ups
Time: 6:27
I wasn't sure what I was looking for in my time other than to keep it under 8 which I did. I have done Fran before but this was the first time at the box. Prior to this, it was at LA and the layout of the gym was not meant for Fran i.e. the bar was way on the other side of the pull-up bar. I guess you can count this as my first Fran. Next time I'm shooting for 6:00.
Fran
21-15-9 rep rounds of
95 lb. Thruster
Pull-ups
Time: 6:27
I wasn't sure what I was looking for in my time other than to keep it under 8 which I did. I have done Fran before but this was the first time at the box. Prior to this, it was at LA and the layout of the gym was not meant for Fran i.e. the bar was way on the other side of the pull-up bar. I guess you can count this as my first Fran. Next time I'm shooting for 6:00.
22 May, 2011
Fun Weekend
Saturday
Where do you think I was on Saturday? If you said CrossFit Impavidus you would be correct! This WOD was created by Coach Lori and it was a good one.
20 AMRAP
100m run
9 Air Squats
9 Burpee
9 Burpee
Total: 9 + 50 meters
I wanted to get that last 50m but time was not on my side.
Sunday
Hello Sandy Springs Adventure Park! If you have never gone I would highly suggest checking this place out. It is an aerial adventure park up in MD and it is A LOT of fun!
Where do you think I was on Saturday? If you said CrossFit Impavidus you would be correct! This WOD was created by Coach Lori and it was a good one.
20 AMRAP
100m run
9 Air Squats
9 Burpee
9 Burpee
Total: 9 + 50 meters
I wanted to get that last 50m but time was not on my side.
Sunday
Hello Sandy Springs Adventure Park! If you have never gone I would highly suggest checking this place out. It is an aerial adventure park up in MD and it is A LOT of fun!
20 May, 2011
You're a jerk
Thursday
Did not go to the box. Instead I ran for 2 miles, AMRAP push-ups in 2 minutes, AMRAP sit-ups in 2 minutes, and various other things that I could do in the basement like handstands and what not.
14:00 run
47 push-up
47 sit-up (no one to hold my feet)
This was done in the wrong order I found out later and I will adjust that for next time. I was expecting more push-ups to be honest. Something to improve on. I mean I should at least be able to knock out 60. Goal is at least 70.
Friday
Today was Bike to Work Day. What does that mean? Well it means keep your car at home and break out your bike! I did just that. It was my first time riding my bike since the slicks were put on 3 weeks ago. I know I know I'm slacking. It does make the ride smoother though. As I expected, the ride into work was no trouble at all. Now the ride home is what I was concerned with. The distance between home and work is only 10 kilometers. However, there is one section for 1.6k that there is no path and I must go on the road. When I got to that point on the way home, I was pedaling as fast as I could to get through that part. Hey I didn't get hit woo hoo!
Today at the box featured some Cleans and Jerks. Not just any jerk though, some split jerks.
Clean & Split Jerk 1-1-1-1-1-1-1-1-1-1 115-135-145-185F-155-165-170-175-180F-180F
I have not done a split jerk since LA Fitness but it is something I enjoying doing. unfortunately I could not remember my highest weight from the last time but I can assure you, it wasn't 175. PR for me! Something I do need to work on though is I am getting ahead of myself on the relay race i.e. you need your hips to be open before you shrug your shoulders. I am not dong that consistently. Until I do, my weight will not increase because I will not have the power to get my body under the bar. You know the saying... practice makes better!
There is no such thing as perfect.
Did not go to the box. Instead I ran for 2 miles, AMRAP push-ups in 2 minutes, AMRAP sit-ups in 2 minutes, and various other things that I could do in the basement like handstands and what not.
14:00 run
47 push-up
47 sit-up (no one to hold my feet)
This was done in the wrong order I found out later and I will adjust that for next time. I was expecting more push-ups to be honest. Something to improve on. I mean I should at least be able to knock out 60. Goal is at least 70.
Friday
Today was Bike to Work Day. What does that mean? Well it means keep your car at home and break out your bike! I did just that. It was my first time riding my bike since the slicks were put on 3 weeks ago. I know I know I'm slacking. It does make the ride smoother though. As I expected, the ride into work was no trouble at all. Now the ride home is what I was concerned with. The distance between home and work is only 10 kilometers. However, there is one section for 1.6k that there is no path and I must go on the road. When I got to that point on the way home, I was pedaling as fast as I could to get through that part. Hey I didn't get hit woo hoo!
Today at the box featured some Cleans and Jerks. Not just any jerk though, some split jerks.
Clean & Split Jerk 1-1-1-1-1-1-1-1-1-1 115-135-145-185F-155-165-170-175-180F-180F
I have not done a split jerk since LA Fitness but it is something I enjoying doing. unfortunately I could not remember my highest weight from the last time but I can assure you, it wasn't 175. PR for me! Something I do need to work on though is I am getting ahead of myself on the relay race i.e. you need your hips to be open before you shrug your shoulders. I am not dong that consistently. Until I do, my weight will not increase because I will not have the power to get my body under the bar. You know the saying... practice makes better!
There is no such thing as perfect.
18 May, 2011
Kelly
Tuesday
Now what else would I be doing on a Tuesday other than playing hockey? Actually we almost had to cancel due to the rain we had throughout the day but mother nature was kind to us and allowed no rain to pass through Leesburg from 1900 to 2145. Otherwise I would have been at the Body Attack class and working on skills work in the basement. So long as I'm moving!
Wednesday
Today we had the pleasure of doing the Kelly WOD. This is the first time I have done this WOD. I knew just looking at it that it was going to be a challenge. Hell, all of the ladies are a challenge. However I knew that if I pushed I would be able to complete the WOD and complete it as Rx'd.
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump
30 Wall ball shots
So the 1st round went as I expected. The run was fine, the box jumps I was able to knock out 20 at a nice pace then I stopped very briefly then finished the last 10. The wall ball shots I believe were split 15. The 2nd round I was already starting to feel a little tired which surprised me. I mean I only finished 1 round! Finished the run and started on the jumps. I missed the box a few times and almost ate some wood. I was having trouble keeping the same pace as the 1st round. Wall ball was pretty much the same story. Starting on round 3 with the run I was thinking wholly crap this is really doing a number on me. The run seemed slower to me and I was just thinking in my head 180 bpm, 180 bpm, stop running on your toes, kiss the heel, lean! Yes I was thinking these things but I'm pretty sure not all of them were being performed. At least...not all at once. 3rd round of jumps. I was getting sets of 10. Maybe. I was very happy when I hit 30 let me tell you. I'm sorry to say I was not in a huge rush to get to the wall balls. As I made it to the wall balls, I was getting anywhere from 5-8 at a time. 4th round......ugh.....I wanted it done!!! Totally tripped over the box again. By now I was doubled over breathing heavy as I went over to the wall balls. I thought for sure I was going to be running in the back room. I also saw sitting next the 20 lb. ball, a beautiful 16 lb. ball. I thought momentarily to grab it instead of the heavy 20 lb. but then I thought this is the 4th round there is no way you are not finishing this Rx'd. I'm glad I didn't pick up the 16. Final round I was just trying to give it everything I had left. Finished the run, and had a really good pace with the jumps. Unfortunately that stopped at 15. Coach Nate was there for some encouragement to get me through them. 30 wall ball left. I could see the light!! 5 finished. 6 finished. 4 finished. 6 finished. Then Coach said how many more. I said nine. He said 3...2...1.. GO! Off I went. As soon as I hit that 9th one and called time I dropped straight to the floor. I need to try to figure out why I got winded so early on in the WOD. That is not like me at all.
Thanks Kelly. You totally wore me out.
Now what else would I be doing on a Tuesday other than playing hockey? Actually we almost had to cancel due to the rain we had throughout the day but mother nature was kind to us and allowed no rain to pass through Leesburg from 1900 to 2145. Otherwise I would have been at the Body Attack class and working on skills work in the basement. So long as I'm moving!
Wednesday
Today we had the pleasure of doing the Kelly WOD. This is the first time I have done this WOD. I knew just looking at it that it was going to be a challenge. Hell, all of the ladies are a challenge. However I knew that if I pushed I would be able to complete the WOD and complete it as Rx'd.
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump
30 Wall ball shots
So the 1st round went as I expected. The run was fine, the box jumps I was able to knock out 20 at a nice pace then I stopped very briefly then finished the last 10. The wall ball shots I believe were split 15. The 2nd round I was already starting to feel a little tired which surprised me. I mean I only finished 1 round! Finished the run and started on the jumps. I missed the box a few times and almost ate some wood. I was having trouble keeping the same pace as the 1st round. Wall ball was pretty much the same story. Starting on round 3 with the run I was thinking wholly crap this is really doing a number on me. The run seemed slower to me and I was just thinking in my head 180 bpm, 180 bpm, stop running on your toes, kiss the heel, lean! Yes I was thinking these things but I'm pretty sure not all of them were being performed. At least...not all at once. 3rd round of jumps. I was getting sets of 10. Maybe. I was very happy when I hit 30 let me tell you. I'm sorry to say I was not in a huge rush to get to the wall balls. As I made it to the wall balls, I was getting anywhere from 5-8 at a time. 4th round......ugh.....I wanted it done!!! Totally tripped over the box again. By now I was doubled over breathing heavy as I went over to the wall balls. I thought for sure I was going to be running in the back room. I also saw sitting next the 20 lb. ball, a beautiful 16 lb. ball. I thought momentarily to grab it instead of the heavy 20 lb. but then I thought this is the 4th round there is no way you are not finishing this Rx'd. I'm glad I didn't pick up the 16. Final round I was just trying to give it everything I had left. Finished the run, and had a really good pace with the jumps. Unfortunately that stopped at 15. Coach Nate was there for some encouragement to get me through them. 30 wall ball left. I could see the light!! 5 finished. 6 finished. 4 finished. 6 finished. Then Coach said how many more. I said nine. He said 3...2...1.. GO! Off I went. As soon as I hit that 9th one and called time I dropped straight to the floor. I need to try to figure out why I got winded so early on in the WOD. That is not like me at all.
Thanks Kelly. You totally wore me out.
16 May, 2011
Deadlifts and burpees
Today's WOD was about speed but you also wanted to make sure you were not flying through it. The deadlift is one of my favorite lifts (next to front squats) and just like with all lifts you need to make sure that you have good form. Near the end of the WOD, I did not have my chest up. I was hunched over. Just because you are tired, that does not mean your form should slip. If anything, you need to be more aware to make sure you have good form. Bad form leads to bad habits and can also lead to you hurting yourself. Now we wouldn't want that!
5 rounds for time
5 deadlifts 275 lbs.
10 burpees
Time: 4:34
Chest up! Use those hamstrings!
5 rounds for time
5 deadlifts 275 lbs.
10 burpees
Time: 4:34
Chest up! Use those hamstrings!
15 May, 2011
Recap
Thursday
For this WOD I used Coach Lori's jump rope. While I do like the speed ropes very much, I feel that I have more control with the Rx jump ropes. I liked it so much that I finally broke down and purchased one. It should be here this Wednesday!
3 rounds for time
50 Double Unders
75 Air Squats
Time: 8:52
Even by the third round I still managed to put 25 double unders together. Love that rope! Coach Conan was there and he noticed that I was whipping through the Air Squats. After we were done, he pulled me to the side and grabbed the squat rack along with a barbell and told me to focus on keeping my upper body straight. A way to do that, is to get close to the rack and bar then squat with your hands overhead. You will be forced to stay straight otherwise you will hit the bar. It makes a difference!
Friday
Friday I did not go to the box. It was my rest day. Kind of. I actually went down to the basement and worked on various skills like hand stands (I'm getting better), OH squats, push-ups, sit-ups, air squats, and the burgener warm up. Stretching too. I ended up staying down there for two hours. Time flies when you are having fun!
Saturday
My thighs were still sore from Thursday. I think I didn't stretch enough. Normally these days I don't really get sore. This WOD wore me out. I ended up crashing for the rest of the day. It was a combination of the WOD plus just not getting enough sleep this week.
AMRAP in 15 min. of
Run 100 meter with plate overhead (45 lbs.)
10 burpee pull-ups
15 sit-ups
rest 20 seconds
Total rounds: 5 +14 sit-ups
One sit up shy from 6 rounds!!!!! I wanted it and was really pushing to get it. Just one more second....
Sunday
Headed back to Claude Moore rec center with Emil for some more rock climbing skills practice for me. I need to remember to look where I am placing my feet and to not just put them wherever. We did some running and weighted pull-ups. Got up to 85 lbs. Also did some bench press which it has been quite some time since I have done those. I think the last time I did them was when I sprained my ankle. Anyways did some sets and got up to 185 lbs. Once that was finished it was pool time again. Now I may be able to get from one end of the pool to the other but I sure am not doing it efficiently. Where do I start? My legs are bending, my head comes all the way out of the water, I don't exhale all the way to when I get my head out of the water, etc.... i.e. practice.
For this WOD I used Coach Lori's jump rope. While I do like the speed ropes very much, I feel that I have more control with the Rx jump ropes. I liked it so much that I finally broke down and purchased one. It should be here this Wednesday!
3 rounds for time
50 Double Unders
75 Air Squats
Time: 8:52
Even by the third round I still managed to put 25 double unders together. Love that rope! Coach Conan was there and he noticed that I was whipping through the Air Squats. After we were done, he pulled me to the side and grabbed the squat rack along with a barbell and told me to focus on keeping my upper body straight. A way to do that, is to get close to the rack and bar then squat with your hands overhead. You will be forced to stay straight otherwise you will hit the bar. It makes a difference!
Friday
Friday I did not go to the box. It was my rest day. Kind of. I actually went down to the basement and worked on various skills like hand stands (I'm getting better), OH squats, push-ups, sit-ups, air squats, and the burgener warm up. Stretching too. I ended up staying down there for two hours. Time flies when you are having fun!
Saturday
My thighs were still sore from Thursday. I think I didn't stretch enough. Normally these days I don't really get sore. This WOD wore me out. I ended up crashing for the rest of the day. It was a combination of the WOD plus just not getting enough sleep this week.
AMRAP in 15 min. of
Run 100 meter with plate overhead (45 lbs.)
10 burpee pull-ups
15 sit-ups
rest 20 seconds
Total rounds: 5 +14 sit-ups
One sit up shy from 6 rounds!!!!! I wanted it and was really pushing to get it. Just one more second....
Sunday
Headed back to Claude Moore rec center with Emil for some more rock climbing skills practice for me. I need to remember to look where I am placing my feet and to not just put them wherever. We did some running and weighted pull-ups. Got up to 85 lbs. Also did some bench press which it has been quite some time since I have done those. I think the last time I did them was when I sprained my ankle. Anyways did some sets and got up to 185 lbs. Once that was finished it was pool time again. Now I may be able to get from one end of the pool to the other but I sure am not doing it efficiently. Where do I start? My legs are bending, my head comes all the way out of the water, I don't exhale all the way to when I get my head out of the water, etc.... i.e. practice.
11 May, 2011
lots of things
Monday
So no CFI on Monday. Instead I went to the Claude Moore Park rec center with Emil. This was the first time I had ever been there. The pool is huge!!! The first thing we did was work on my skills (or lack thereof) on climbing. They have a small wall to climb on but it is plenty when working on skills. I need to work on not muscling up everything and really start using my legs. Next we went upstairs and did some laps for about 20 minutes. Finally, we hit the pool. It has been a long time since I have been swimming and boy did it show. On top of that my freestyle is not that great.....at all.
Tuesday
We had a bye week for street hockey so of course I had to go to CFI! It was a great WOD (who am I kidding all of the WODs are great).
Death by pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Total: 117 i.e. I got to the 15th round and failed.
I didn't just fail though. I ripped skin right off of both hands. I was wearing gloves for the first 11 rounds but my hands started to slip which is the reason I do not like gloves. So I took them off and chalked up my hands. They were good for the 12-14 rounds. Then when I started the 15th I felt the rip. I hopped off the bar, looked at my hands, said an explicative, grabbed my gloves and proceeded with the round. Unfortunately I failed but I didn't quit! My body quit which is the point.
Wednesday
Oh deadlifts how I want to max you out every time.
Deadlift
3-3-3-3-3
Then
Max Push Ups 2min
Chest to Deck/No Bouncing
Totals: 225, 255, 285, 315, 225 and 45 push-ups
315 to 225 WTH??? Yes I had to go back down. Probably not that much but at that point it was easy to just pop the one plate off. The reason I went back down is because I started to round my back. That is a no-no. Must have good form!
So no CFI on Monday. Instead I went to the Claude Moore Park rec center with Emil. This was the first time I had ever been there. The pool is huge!!! The first thing we did was work on my skills (or lack thereof) on climbing. They have a small wall to climb on but it is plenty when working on skills. I need to work on not muscling up everything and really start using my legs. Next we went upstairs and did some laps for about 20 minutes. Finally, we hit the pool. It has been a long time since I have been swimming and boy did it show. On top of that my freestyle is not that great.....at all.
Tuesday
We had a bye week for street hockey so of course I had to go to CFI! It was a great WOD (who am I kidding all of the WODs are great).
Death by pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Total: 117 i.e. I got to the 15th round and failed.
I didn't just fail though. I ripped skin right off of both hands. I was wearing gloves for the first 11 rounds but my hands started to slip which is the reason I do not like gloves. So I took them off and chalked up my hands. They were good for the 12-14 rounds. Then when I started the 15th I felt the rip. I hopped off the bar, looked at my hands, said an explicative, grabbed my gloves and proceeded with the round. Unfortunately I failed but I didn't quit! My body quit which is the point.
Wednesday
Oh deadlifts how I want to max you out every time.
Deadlift
3-3-3-3-3
Then
Max Push Ups 2min
Chest to Deck/No Bouncing
Totals: 225, 255, 285, 315, 225 and 45 push-ups
315 to 225 WTH??? Yes I had to go back down. Probably not that much but at that point it was easy to just pop the one plate off. The reason I went back down is because I started to round my back. That is a no-no. Must have good form!
08 May, 2011
Week follow up
It was another busy week! Busy is good thing though.
Tuesday
What am I normally doing on Tuesday?? Playing hockey of course! Shockingly the pair of shoes I purchased two weeks ago still don't have a hole in them. I may have found a winner. I also picked up a new stick. I decided to go with a composite stick this time. I'm tired of buying the wood sticks and then they break the first day I use them!
Thursday
At first the WOD didn't seem like it was going to be that hard but those are the WODs that you really need to keep an eye on. They tend to work you a lot!
AMRAP
15 double unders
15 box jumps
15 burpees
Total rounds: 7 +30
I tried to get one burpee in so I hit the deck but could not get back up!
Friday
Now I knew when I saw this WOD the snatch was going to get me but I didn't realize how much. To be honest my shoulders are still a little tender. Nevertheless it was a challenging WOD but it was completed!
5 rounds for time
15 hang power snatch 95 lb.
400 meter run
total time: 20:07
Saturday
Went rock climbing at Great Falls with Emil. Even though I am a NOVA original, I have never been to Great Falls. It was beautiful!
Tuesday
What am I normally doing on Tuesday?? Playing hockey of course! Shockingly the pair of shoes I purchased two weeks ago still don't have a hole in them. I may have found a winner. I also picked up a new stick. I decided to go with a composite stick this time. I'm tired of buying the wood sticks and then they break the first day I use them!
Thursday
At first the WOD didn't seem like it was going to be that hard but those are the WODs that you really need to keep an eye on. They tend to work you a lot!
AMRAP
15 double unders
15 box jumps
15 burpees
Total rounds: 7 +30
I tried to get one burpee in so I hit the deck but could not get back up!
Friday
Now I knew when I saw this WOD the snatch was going to get me but I didn't realize how much. To be honest my shoulders are still a little tender. Nevertheless it was a challenging WOD but it was completed!
5 rounds for time
15 hang power snatch 95 lb.
400 meter run
total time: 20:07
Saturday
Went rock climbing at Great Falls with Emil. Even though I am a NOVA original, I have never been to Great Falls. It was beautiful!
02 May, 2011
CrossFit Total
Today at CFI we did one of my favorite WODs, CrossFit Total. This is a strength WOD with back squats, shoulder press, and deadlifts. 1 RM, 3 times to try, give it all you got!
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Back squat, 1 rep 225 lb.
Shoulder Press, 1 rep 135 lb.
Deadlift, 1 rep 400 lb.
Total: 760 lb.
All in all it was a good day.
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