05 December: Hammer Down CrossFit

Another Monday means a new box visit for me!  Went over the Hammer Down in Chantilly.  When I first arrived, the CF Kids class was going on.  Let me tell you it was awesome!  I swear I wish I had been into fitness when I was a kid.  To watch them knock out some SDHP, pull-ups (with kipping and no band for some!), and burpees is just really great.  Plus to have their parents their cheering and encouraging them was really great.  More parents should have their kids in the CF kids program.  After that class was done, the 1730 class began the warm up.  You do this part of the warm up on your own.  Then we got together as a group and did some stretching/mobility as well as went over the front squat.  Did a mini metcon with superman's and burpees then got started with the WOD.

Each round is 2 minutes.
Start with Front Squat or Sit-ups. Work for one minute then switch to the next exercise. Continue for 7 rounds.

Total: 78 FS/ 184 sit-ups

I was looking to hit 90 for the FS but time was wasted on my dropping the bar a few too many times.  I should have pushed harder for them.  Overall it was a great workout and I'm happy I was able to get another WOD in with a new box continuing to expand my community.

Recap: Wed, Fri, Sat, Sun

30 November

Shoulder Press 3-3-3-3-3
100, 120, 125

I was not thrilled with this.  By now I should be able to complete the 5 reps of 125#.  Granted I know that Shoulder Press is usually pretty slow in the progression department so I'm not expecting some huge gains but I have been trying this one for what seems like a while now.  I need to re-evaluate and make sure I am doing everything properly i.e. record myself.

Shoulder Press 12 =>15
100# at 12 reps

This was my first time completing this workout at 100# for 12 reps.  I was happy that I at least have progressed on this one.

AMRAP in 15 min. of

7 Sit-Ups
7 Pull-Ups
7 Double Unders
Total: 17 + 2 double unders

I was shooting for 18 on this one but my arms were getting worse on the pull-ups as each round came.  There were a few times where I got tripped up on the rope as well which did not help with the time.  Didn't have any issues with the sit-ups.

02 December

15 Reps of each:

Shoulder Press, Push Press, Push Jerk.  After each lift, do 10 ring dips and 10 sit-ups then rest 1-2 minutes.

SP: 95#
PP: 115#
PJ: 135#

03 December


Tabata Style 3 minutes work/ 1 minute rest for each station. Team with the most points wins that specific station.

Split into teams and start at a station. Work for 3 minutes at the station. Then at the 1 minute rest, add your points (see points below) and then move to the next station. Points are the total for each individual then added together for the team.

100 m Run 1 point for each 100m
29 m Tire Flip 1 point for each 29m
Kettlebell Swing Points .5(<35#), 1(53#), 2(72#)
Wall Ball Points .5(air squat), 1(<14#), 2(14/20#)
52 m Overhead Walking Lunge Points .5(<10#), 1(25#), 2(45#) for each 52m

I did 7 runs, 3 tire flips, 100 KB swing at 53#, 50 Wall Ball at 20#, 1 lunge @ 45#

04 December

Overhead Squat 5-5-5-5-5

115, 130, 140,150, 160 (4)

I'm not going to lie.  I honestly did not feel like working out that day.  I'm not sure why.  It has actually been quite sometime since I have felt like that.  I didn't feel extra motivated.  As you can see I still went and I have no regrets about going.  I mean honestly who could have regrets about getting stronger.