Fran. For some of those in the CrossFit world, Fran is the WOD that is held above all. I happen to be one of them. I love Fran. She is such a simple workout on paper but she will destroy you in those couple of minutes it takes to finish. The last time I did Fran, I finished in 6:27 Rx'd. Nothing to complain about for me but as with anything you always want to improve the next go around. Well yesterday, Fran came up again and my goal was simple. Beat my old time.
Fran
21-15-9 rep rounds of
95 lb. Thruster
Pull-ups
Time: 5:06
Personally I would have been happy with one second faster but this was unreal! I'm telling you the butterfly pull-ups make all the difference in the world. When I did Fran back in May I was still doing kipping pull-ups. More good news, I didn't puke! Now I did have to crawl from underneath the pull-up bars using my arms because my legs were not having it and then was sprawled out on the floor for a bit but who cares! So for the next time Fran comes around my goal will be the same, beat my old time.
28 June, 2011
26 June, 2011
Busy week
It was a very busy week outside of exercise. Getting home late and being very tired. Things should be back to normal now.
Tuesday
4 rounds for time of:
100 Jump Rope (Singles)s
25 Sit-up (standard)s
10 Box Jump (24 in.)s
Time: 7:36
Now you would not think you would see single unders for a CF WOD but you'd be surprised how much "fun" they are when you don't do them a lot. Coach Marc said if he caught us without our whole foot on the box he would max us redo that round of jumps. Well on round 3 on the 8th box jump I guess my whole foot was not on the box so I had to do them all over again! Totally slowed me down but a good reminder to not do it again.
Wednesday
5 rounds for time of:
5 Deadlifts (body weight)
15 Kettlebell Swings (1.5 pood)
25 Push-ups
Time: 12:15
At least with this WOD a lot of us realized it was going to suck! By the time you got to your push-ups, your arms were already pissed off at you. You just had to tell them to shut it and move.
Thursday
WOD was heading over to Jimmy's Old Town Tavern to benefit the Wounded Warrior Project. CrossFit Impavidus were guest bartending! It was a really good time and almost $700 was raised!
Friday
Amanda
9-7-5 reps of:
Muscle-ups (I did JMU, then blue band, then assisted by Coach)
Squat Snatch, 135 lbs (I did 105 lbs)
Time: 12:18
Oh muscle-ups I will have you one day!!! Practice makes better. In the meantime I did start off with a little hop which was going well. Then I had to switch to using the blue band to help me get up there. The last 5, my arms were just not having the pull-up transition part. Coach Nate took notice and when I would jump up he gave me a little extra boost. He wasn't going to let me get a DNF nor did I want one.
Saturday
Tabata Stations
Pull-up (5)
Bottom to bottom squats (12)
Push press (7 @ 45 lbs)
Before getting to the WOD, we had a fun little warm up. We had a sled pull! We broke up into two teams. Women were pulling 25 and men were pulling 65. You had to run down to a cone then turn back around and run back. While the run person was running your other team mates were working too. Each time Coach Conan said front, we dropped to to push-ups. If he said back, you would get on your back and to flutter kicks. Finally if he said go we would run in place. Fun warm up!
In the afternoon a bunch of us went to the YouthFest 2011 in Ashburn to promote CrossFit Kids. We were able to talk to a lot of adults about the new kids program plus tell them about our regular schedule for adults. We had a leadership board for the kids. They could chose from 3 different exercises. Squats, push-ups and box jumps. The goal was to do as many as they could in one of the exercises in 30 seconds. Some did 2 of the exercises which was great. Stephanie and I decided to give the joust thing a go. Yep she hit and I fell lol.
I also went back in with Coach Jerry! A great day was had!
Tuesday
4 rounds for time of:
100 Jump Rope (Singles)s
25 Sit-up (standard)s
10 Box Jump (24 in.)s
Time: 7:36
Now you would not think you would see single unders for a CF WOD but you'd be surprised how much "fun" they are when you don't do them a lot. Coach Marc said if he caught us without our whole foot on the box he would max us redo that round of jumps. Well on round 3 on the 8th box jump I guess my whole foot was not on the box so I had to do them all over again! Totally slowed me down but a good reminder to not do it again.
Wednesday
5 rounds for time of:
5 Deadlifts (body weight)
15 Kettlebell Swings (1.5 pood)
25 Push-ups
Time: 12:15
At least with this WOD a lot of us realized it was going to suck! By the time you got to your push-ups, your arms were already pissed off at you. You just had to tell them to shut it and move.
Thursday
WOD was heading over to Jimmy's Old Town Tavern to benefit the Wounded Warrior Project. CrossFit Impavidus were guest bartending! It was a really good time and almost $700 was raised!
Friday
Amanda
9-7-5 reps of:
Muscle-ups (I did JMU, then blue band, then assisted by Coach)
Squat Snatch, 135 lbs (I did 105 lbs)
Time: 12:18
Oh muscle-ups I will have you one day!!! Practice makes better. In the meantime I did start off with a little hop which was going well. Then I had to switch to using the blue band to help me get up there. The last 5, my arms were just not having the pull-up transition part. Coach Nate took notice and when I would jump up he gave me a little extra boost. He wasn't going to let me get a DNF nor did I want one.
Saturday
Tabata Stations
Pull-up (5)
Bottom to bottom squats (12)
Push press (7 @ 45 lbs)
Before getting to the WOD, we had a fun little warm up. We had a sled pull! We broke up into two teams. Women were pulling 25 and men were pulling 65. You had to run down to a cone then turn back around and run back. While the run person was running your other team mates were working too. Each time Coach Conan said front, we dropped to to push-ups. If he said back, you would get on your back and to flutter kicks. Finally if he said go we would run in place. Fun warm up!
In the afternoon a bunch of us went to the YouthFest 2011 in Ashburn to promote CrossFit Kids. We were able to talk to a lot of adults about the new kids program plus tell them about our regular schedule for adults. We had a leadership board for the kids. They could chose from 3 different exercises. Squats, push-ups and box jumps. The goal was to do as many as they could in one of the exercises in 30 seconds. Some did 2 of the exercises which was great. Stephanie and I decided to give the joust thing a go. Yep she hit and I fell lol.
20 June, 2011
quick recap!
Friday
Shoulder press 1-1-1-1-1 reps 115-135-140F-140F-140F
Push press 3-3-3-3-3 reps 135-145-155-155(2)-155(2)
Push Jerk 5-5-5-5-5 reps 135-135-135-145-155(4)
Saturday
Spartan Race!!
Sunday
Deadlift 3-3-3-3-3 reps 225-255-285-315-325(1)
Monday
POS
5 rounds for time of:
30 Double Unders
20 Kettlebell Swings
10 Burpees
Time: 12:59
I had to use my old rope because the RX jump rope can't be used on abrasive surfaces which did slow me down.
Then went for a 4 mile rollerblade session. A busy past couple of days!
Shoulder press 1-1-1-1-1 reps 115-135-140F-140F-140F
Push press 3-3-3-3-3 reps 135-145-155-155(2)-155(2)
Push Jerk 5-5-5-5-5 reps 135-135-135-145-155(4)
Saturday
Spartan Race!!
Sunday
Deadlift 3-3-3-3-3 reps 225-255-285-315-325(1)
Monday
POS
5 rounds for time of:
30 Double Unders
20 Kettlebell Swings
10 Burpees
Time: 12:59
I had to use my old rope because the RX jump rope can't be used on abrasive surfaces which did slow me down.
Then went for a 4 mile rollerblade session. A busy past couple of days!
16 June, 2011
Week recap
Tuesday
Well sadly because we lost our hockey game last week we did not have a game. That's ok I still went out to support and met up with a friend who I don't get to see very often. Since I didn't have hockey and I was not going to the box, I went to Body Attack with the ever so fun instructor Kristin. This was a different release from the last time I went so it was fun to do something different.
Wednesday
Monica asked me to come to the 0500 class and I did! This was the first time for me. The second time I have been to Coach Nick's class. I don't get to see him very often since he does the morning classes. It's good to break up the norm. I actually enjoyed working out so much in the morning that I think I am going to start going to a morning class once every two weeks.
Pre Spartan Race WOD:
3 Rounds for Time
Run 50m
Lunge 50m
Run 100m
20 Pull Ups
Run 200m
15 Toe to Bar
Run 400m
10 HSPU
Time: 27:59
I was determined to not hit 28! I honestly wanted a quicker time but the one thing that killed me is the toes to bar. I really really need to work on not swinging and keeping active shoulders. Every time I try I keep swinging. Just like everything else, I need to practice on them until I get them. A perfect example of this is the butterfly pull-ups. I finally got them! This was the first WOD I was able to try them out on. It makes a big difference in terms of getting them done. The HSPU were actually not that bad. I did them like they did in the Regionals. With the runs I focused on POSE running but I need to do a 1-1 to make sure I am actually doing this correctly. I feel like I am but we will see.
Thursday
Today CrossFit.com posted a picture of dumbbells on their FB page with the caption "What's your favorite WOD with dumbbells?" A lot of people commented man makers. Hmmmm....what is this man maker people are referring to? Naturally I had to check it out.
Put another way:
starting from the top of press (not many people do this)
DB push up
renegade row, each arm
clean
press/push press/push jerk
Well that just sounds like fun I have to try that!
5 rounds for time of:
5 Man makers (35/25)
10 Pull-ups
20 Air Squats
40 Double Unders
Time: 16:17
I was looking to get 15 but as you can see I failed on that. The next time I do this will be improved. On the last two sets of man makers, I could tell that I was losing my form. I had a happy back but I really wasn't opening my hips to clean the weight which I know slowed me down.
Well sadly because we lost our hockey game last week we did not have a game. That's ok I still went out to support and met up with a friend who I don't get to see very often. Since I didn't have hockey and I was not going to the box, I went to Body Attack with the ever so fun instructor Kristin. This was a different release from the last time I went so it was fun to do something different.
Wednesday
Monica asked me to come to the 0500 class and I did! This was the first time for me. The second time I have been to Coach Nick's class. I don't get to see him very often since he does the morning classes. It's good to break up the norm. I actually enjoyed working out so much in the morning that I think I am going to start going to a morning class once every two weeks.
Pre Spartan Race WOD:
3 Rounds for Time
Run 50m
Lunge 50m
Run 100m
20 Pull Ups
Run 200m
15 Toe to Bar
Run 400m
10 HSPU
Time: 27:59
I was determined to not hit 28! I honestly wanted a quicker time but the one thing that killed me is the toes to bar. I really really need to work on not swinging and keeping active shoulders. Every time I try I keep swinging. Just like everything else, I need to practice on them until I get them. A perfect example of this is the butterfly pull-ups. I finally got them! This was the first WOD I was able to try them out on. It makes a big difference in terms of getting them done. The HSPU were actually not that bad. I did them like they did in the Regionals. With the runs I focused on POSE running but I need to do a 1-1 to make sure I am actually doing this correctly. I feel like I am but we will see.
Thursday
Today CrossFit.com posted a picture of dumbbells on their FB page with the caption "What's your favorite WOD with dumbbells?" A lot of people commented man makers. Hmmmm....what is this man maker people are referring to? Naturally I had to check it out.
Put another way:
starting from the top of press (not many people do this)
DB push up
renegade row, each arm
clean
press/push press/push jerk
Well that just sounds like fun I have to try that!
5 rounds for time of:
5 Man makers (35/25)
10 Pull-ups
20 Air Squats
40 Double Unders
Time: 16:17
I was looking to get 15 but as you can see I failed on that. The next time I do this will be improved. On the last two sets of man makers, I could tell that I was losing my form. I had a happy back but I really wasn't opening my hips to clean the weight which I know slowed me down.
13 June, 2011
Stations
Saturday
On Saturday I was able to get my mom to come to the box and check out what CrossFit is all about. She has a new appreciation for what we all do. It is one thing for me to talk about it and show her pictures versus actually seeing up close and personal. She thought it was great and everyone loved her! Love my CFI family.
Fight Gone Worse
Box Jump,
DB/KB Snatch,
Burpee Pull-Up (Reps),
Sit-Up,
Run 50m.
1 minute rest in between rounds.
Only count how many Burpee Pull-Ups you did.
Total: 36
Later on in the day I met up with Maria for the Twilight Ashburn 4 mile run. This was the first time I ran a twilight race. I of course was rocking out my CFI shirt and I also wore my WOD KILLA socks. I decided to not focus so much on the run but rather do some stations at each mile marker. The first mile, I did burpees. The second station I did push ups and the final station was squats. The goal was to do something different and also to get the word out at CFI. It worked. I gave a couple of cards out. I hope that those cards will turn into bodies at the box.
Monday
Oh look snatches! Taking what I have learned from Thursday, I put it to good use. Now I did not Rx'd on this because I really want to focus on the technique. I think I made the race decision.
Isabel
For Time:
Snatch 135 lbs., 30 reps (I did 95 lbs.)
Time: 5:40
On Saturday I was able to get my mom to come to the box and check out what CrossFit is all about. She has a new appreciation for what we all do. It is one thing for me to talk about it and show her pictures versus actually seeing up close and personal. She thought it was great and everyone loved her! Love my CFI family.
Fight Gone Worse
Box Jump,
DB/KB Snatch,
Burpee Pull-Up (Reps),
Sit-Up,
Run 50m.
1 minute rest in between rounds.
Only count how many Burpee Pull-Ups you did.
Total: 36
Later on in the day I met up with Maria for the Twilight Ashburn 4 mile run. This was the first time I ran a twilight race. I of course was rocking out my CFI shirt and I also wore my WOD KILLA socks. I decided to not focus so much on the run but rather do some stations at each mile marker. The first mile, I did burpees. The second station I did push ups and the final station was squats. The goal was to do something different and also to get the word out at CFI. It worked. I gave a couple of cards out. I hope that those cards will turn into bodies at the box.
Monday
Oh look snatches! Taking what I have learned from Thursday, I put it to good use. Now I did not Rx'd on this because I really want to focus on the technique. I think I made the race decision.
Isabel
For Time:
Snatch 135 lbs., 30 reps (I did 95 lbs.)
Time: 5:40
10 June, 2011
Rest of the week
Wednesday
We learned on Wednesday that we were not doing box jumps the official CF way. The correct way to do a box jumps is to jump on the box and to expand your hips while on the box then you can hop down. The way a lot of us were doing it before was to jump on the box with your hips closed then extend as you jump off of the box. So this correct way took some getting used to.
20 Double Under
10 Box Jumps
5 Knees to Elbows
Rounds: 12 +1
Thursday
Emil and I decided to use one of our 1-1 sessions to work on snatches with Coach Nate. It was very informative. As expected I really need to work on the relay race, i.e. fully extending before I start pulling. I know how to fix that. More practice! I ended up doing 125 which I was happy with. The hook grip I am still getting used to as well. Not that I have my thumb back, I will be using it fully for sure.
Friday
Today the WOD was Clean and Jerk. I do enjoy the oly lifts.
Clean and Jerk 7x1
115-125-135-145-155-165-175F
On the 145 I ended up having to do it twice because I bashed my chin the first time. I failed to get my head out of the way and that's what happens. With the 175, I actually lifted three times to try to get it. The first time I siked myself out and I didn't even get to the shrug. I had in my head that I couldn't do it and that's what happened. The second time I did shrug and was attempting to get my elbows under but I didn't go fast enough and as a result I fell backwards. The final time I was able to clean and jerk it though my foot was not turned in for the jerk.
We learned on Wednesday that we were not doing box jumps the official CF way. The correct way to do a box jumps is to jump on the box and to expand your hips while on the box then you can hop down. The way a lot of us were doing it before was to jump on the box with your hips closed then extend as you jump off of the box. So this correct way took some getting used to.
20 Double Under
10 Box Jumps
5 Knees to Elbows
Rounds: 12 +1
Thursday
Emil and I decided to use one of our 1-1 sessions to work on snatches with Coach Nate. It was very informative. As expected I really need to work on the relay race, i.e. fully extending before I start pulling. I know how to fix that. More practice! I ended up doing 125 which I was happy with. The hook grip I am still getting used to as well. Not that I have my thumb back, I will be using it fully for sure.
Friday
Today the WOD was Clean and Jerk. I do enjoy the oly lifts.
Clean and Jerk 7x1
115-125-135-145-155-165-175F
On the 145 I ended up having to do it twice because I bashed my chin the first time. I failed to get my head out of the way and that's what happens. With the 175, I actually lifted three times to try to get it. The first time I siked myself out and I didn't even get to the shrug. I had in my head that I couldn't do it and that's what happened. The second time I did shrug and was attempting to get my elbows under but I didn't go fast enough and as a result I fell backwards. The final time I was able to clean and jerk it though my foot was not turned in for the jerk.
07 June, 2011
Front Squats and hockey
It was a nice day outside so I figured why not go and enjoy it? So for lunch I went out rollerblading for 6 miles with my favorite 20 lb. weighted vest of course.
I saw the WOD for today and knew I was not going to be able to stay away. Why? Because if was my favorites, front squats! I missed them the last time. Yes I could do these on my own at another gym (rocking my CFI shirt of course) but I really like doing them at the box. I get to be surrounded with a great group who are doing the same thing pushing to their limits and beyond where it is ok to drop the bar on the floor. Who wouldn't want that?
Front Squats 5-5-5-5-5
135-175-205-185-225F 1 rep
There is just something about front squats that I enjoy more than any other squat. On one of the reps on 205, I did not keep a happy back. You can tell when you are not keeping the proper form for sure with front squats.
After that I ran out to Leesburg to play in our playoff game for hockey. Sadly we did not win but hey, in the end it was fun and I got another workout. A win win in my book.
I saw the WOD for today and knew I was not going to be able to stay away. Why? Because if was my favorites, front squats! I missed them the last time. Yes I could do these on my own at another gym (rocking my CFI shirt of course) but I really like doing them at the box. I get to be surrounded with a great group who are doing the same thing pushing to their limits and beyond where it is ok to drop the bar on the floor. Who wouldn't want that?
Front Squats 5-5-5-5-5
135-175-205-185-225F 1 rep
There is just something about front squats that I enjoy more than any other squat. On one of the reps on 205, I did not keep a happy back. You can tell when you are not keeping the proper form for sure with front squats.
After that I ran out to Leesburg to play in our playoff game for hockey. Sadly we did not win but hey, in the end it was fun and I got another workout. A win win in my book.
06 June, 2011
Monday funday
Do you know what happens when you do not get enough sleep for several days in a row? You feel tired. How about if you exercise on Saturday without pre or post stretching and very minimal stretching all day Sunday? You feel sore and tight on Monday morning! Such was the case for me. There is no excuse for not stretching. When we were going to the Race for the Cure 5k we had about 15-20 minutes before the race started. Half of that was waiting in line for the John. A little stretching happened but not as much as was needed. Then after, it was go home, shower, then CF Games. Totally could have stretched then. Same thing with Sunday. I'm telling you, it is worth stretching before and after a workout! The sleep thing I am working on.
I got up early today for another shot at the PT test. Going by what I described above, my mind was already set I was not going to improve from the last time. This is not the attitude I should have went in with and unfortunately, that is exactly what happened.
2 min. max push-ups: 47
2 min. max sit-ups: 43
2 mile run: 14:59
Glad I got two workouts in but not happy with the results from the first one.
AMRAP 15 min
10 Wall Ball
8 Ring Dips
6 Pull Ups
Total: 10 rounds not Rx'd. Had to switch to jumping dips after rnd 5 and had to use a 16 lb. ball. Not enough 20s.
Got my new grips today! Thanks to coach Nate for recommending them and to Brian (a.k.a. spidey) for having a second pair!
I got up early today for another shot at the PT test. Going by what I described above, my mind was already set I was not going to improve from the last time. This is not the attitude I should have went in with and unfortunately, that is exactly what happened.
2 min. max push-ups: 47
2 min. max sit-ups: 43
2 mile run: 14:59
Glad I got two workouts in but not happy with the results from the first one.
AMRAP 15 min
10 Wall Ball
8 Ring Dips
6 Pull Ups
Total: 10 rounds not Rx'd. Had to switch to jumping dips after rnd 5 and had to use a 16 lb. ball. Not enough 20s.
05 June, 2011
Regional CF Games
This weekend was full of awesomeness. It was the Mid Atlantic Regional CF Games and I had the privilege to go all three days. What a three days it was! To be able to see all of the Elite Athletes come together for 6 WODs , sweating, bleeding, feeling the pain was an experience I will not soon forget. Plus I got to meet one of the athletes, Christmas Abbott from CrossFit Raleigh. Team CFR finished in 3rd which means they are going to the CF Games in July! I hope to be there cheering them on.
Friday
For the WOD on Friday we did WOD 4 from the regional CF Games. Going into this WOD, I had just gotten back from day one of the Games and I was totally pumped to get this going!
100 pull ups
100 Kettle Bell Swings (1.5 pood)
100 Double Unders
100 Overhead Squats (65 lb.)
Time: 26:17
While I did have to scale the OHS to 65 and I was not able to complete it in 25:00, I was still able to finish it. I did not let the Rx monster get me on this in terms of the OHS.
Saturday
No WOD for me at the box as I was downtown running in the 5k for Race for the Cure. This was the first time that I ran this race and wow there really was a lot of people. It took at least 5 minutes to break away from the crowd. Of course that meant my time was going to suffer. In reality, I went into this race not going for time but to just run for a good cause. :)
Friday
For the WOD on Friday we did WOD 4 from the regional CF Games. Going into this WOD, I had just gotten back from day one of the Games and I was totally pumped to get this going!
100 pull ups
100 Kettle Bell Swings (1.5 pood)
100 Double Unders
100 Overhead Squats (65 lb.)
Time: 26:17
While I did have to scale the OHS to 65 and I was not able to complete it in 25:00, I was still able to finish it. I did not let the Rx monster get me on this in terms of the OHS.
Saturday
No WOD for me at the box as I was downtown running in the 5k for Race for the Cure. This was the first time that I ran this race and wow there really was a lot of people. It took at least 5 minutes to break away from the crowd. Of course that meant my time was going to suffer. In reality, I went into this race not going for time but to just run for a good cause. :)
02 June, 2011
Tuesday
Last game of the season for hockey. Then it is playoff time. Before the game though, I decided to hit up Body Attack. I haven't been to the class in a while so I wanted to drop in and say hello plus I wanted to give one of the CFI stickers to the instructor Kristin. Gotta promote! As always it was a very fun class. While I was warming up, a woman was in the studio with me. She grabbed a step and a bunch of risers. Then she started doing box jumps. I thought that was a bit odd since the only people I know that do box jumps, especially as high as she had it, are CrossFitters. Then she started to wall ball shots! After that she ran out of the room. A few minutes later she was back. It was totally CrossFit. She had her headphones in when she was done so when I walked up to her I said "CrossFit?" as I was pointing to my CrossFit Impavidus shirt that I was wearing. She said yes and I asked her what box she belonged to. She said Rubicon. That is the very first time that I have met anyone at Gold's that does CrossFit!
Wednesday
Eesh. I knew going into this WOD it was going to be rough. I'm not exactly what you call great at hand stand push ups or L-Sits. You know what though? That is exactly the reason why I needed to go and do this WOD. I must beat my weaknesses!
12 AMRAP
2 HSPU
2x 5 second L-Sits on paraletts
Total: 13
For the HSPU, I had my back on the wall and was kipping up. That does help but I would like to get more without the kip.
Thursday
I went to bed last nite knowing that I was going to get up and try the pt test again. It has been a couple of weeks since the last time and wanted to see if I had improved any. Yeah...not so much.
Push-ups 2 min. max 47
Sit-ups 2 min max 52
2 mile run 14:52
Overall I am disappointed. Yes I know you will not have the best time or reps every single time but I was hoping at least for a few more push-ups. The run I was surprised at the slow time. The last time I did this was 14 flat. This time it was different. I had different music this time so I could keep a 180 bpm cadence. I was really concentrating on my POSE running and perhaps this had to do with my time. Or maybe my body is slacking I'm not sure.
Tonites WOD only involved one thing I suck at! That would be the wonderful muscle-up. I can do a pull-up. I can do a dip. I can't get the transition. Practice, practice, practice!
15 Min AMRAP
7 Muscle Ups
400 meter run. (Use bands to scale muscle ups)
Total: 4 + 50 m (used box for MU)
Last game of the season for hockey. Then it is playoff time. Before the game though, I decided to hit up Body Attack. I haven't been to the class in a while so I wanted to drop in and say hello plus I wanted to give one of the CFI stickers to the instructor Kristin. Gotta promote! As always it was a very fun class. While I was warming up, a woman was in the studio with me. She grabbed a step and a bunch of risers. Then she started doing box jumps. I thought that was a bit odd since the only people I know that do box jumps, especially as high as she had it, are CrossFitters. Then she started to wall ball shots! After that she ran out of the room. A few minutes later she was back. It was totally CrossFit. She had her headphones in when she was done so when I walked up to her I said "CrossFit?" as I was pointing to my CrossFit Impavidus shirt that I was wearing. She said yes and I asked her what box she belonged to. She said Rubicon. That is the very first time that I have met anyone at Gold's that does CrossFit!
Wednesday
Eesh. I knew going into this WOD it was going to be rough. I'm not exactly what you call great at hand stand push ups or L-Sits. You know what though? That is exactly the reason why I needed to go and do this WOD. I must beat my weaknesses!
12 AMRAP
2 HSPU
2x 5 second L-Sits on paraletts
Total: 13
For the HSPU, I had my back on the wall and was kipping up. That does help but I would like to get more without the kip.
Thursday
I went to bed last nite knowing that I was going to get up and try the pt test again. It has been a couple of weeks since the last time and wanted to see if I had improved any. Yeah...not so much.
Push-ups 2 min. max 47
Sit-ups 2 min max 52
2 mile run 14:52
Overall I am disappointed. Yes I know you will not have the best time or reps every single time but I was hoping at least for a few more push-ups. The run I was surprised at the slow time. The last time I did this was 14 flat. This time it was different. I had different music this time so I could keep a 180 bpm cadence. I was really concentrating on my POSE running and perhaps this had to do with my time. Or maybe my body is slacking I'm not sure.
Tonites WOD only involved one thing I suck at! That would be the wonderful muscle-up. I can do a pull-up. I can do a dip. I can't get the transition. Practice, practice, practice!
15 Min AMRAP
7 Muscle Ups
400 meter run. (Use bands to scale muscle ups)
Total: 4 + 50 m (used box for MU)
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