28 July, 2011

28 July 2011

At CrossFit SoCal last nite we did one of my least favorite lifts.  The dreaded OHS.  I say dreaded and least favorite because it is one of those lifts that is really a challenge for me.  I can keep my shoulders active, arms locked, elbows out, feet slightly pointed.  What I struggle with (as I'm sure others do), it keeping my knees out.  For this lift, it has not yet become second nature.  I can squat fine but for this lift I really have to concentrate on it.  For that reason I did the level 1 of the WOD rather than the level 2.  While I can OHS 135 lbs., to do so 50 times correctly would have been difficult for me to say the least.  This doe not mean that level 1 was not a challenge for me.  On the contrary, because I did do a lighter load, I made sure I was paying attention even more.  What is the point of doing a lighter load to make sure I am working on form if I'm not actually paying attention.

5 rounds for time of:
10 OHS 95 lbs.
10 KB swings 1.5 pood
Time: 8:43

At SoCal, they only teach the American swing which I have grown to like a lot more.  KB's are probably my favorite piece of equipment and I love pounding out some swings with them.


As promised I snapped a couple of pictures of SoCal's box.  Check out their site or FB page for more.










27 July, 2011

27 July 2011

Yesterday I was back at it for the second time at CrossFit SoCal.  Since the initial meet and greet had been done, I felt more comfortable getting right to it. There were more new people that I had not met and just like the day before, they came up to me said hey and welcomed me.  TRY GETTING THAT AT A GLOBO GYM.

Warm Up:

400m run
10 walking quad stretches per leg
10 walking knees to chest per leg
10 toy soldiers per leg
10 reverse toy soldiers per leg
10 spiderman walks
10 inch worms
Shoulder pass throughs
10 OHS w/ pvc
5 jumping pull-ups
10 kipping pull-ups
5 chest to bar pull-ups
10 ring dips
10 GHD sit-ups
10 GHD back extensions

When I see the warm up it reminds me of the saying "Your workout is our warm up."  I'm sure some people would say yeah I'm done right after that.  Remember at SoCal this is the warm-up.  You still do a skill and a lift BEFORE the WOD.  It was great being able to use the GHD.  I have only used one other time before so I had my friend show me the proper form for the sit-ups and the back extensions.  You feel the love on a GHD trust me.

Now the WOD from yesterday was brought to us by Coach Rich.  Again like Coach Nick, he was motivating and encouraging to pick up that bar and get it done.  Now prior to starting the WOD, I asked my friend the proper rowing technique.  Again, this is something I haven't had a lot of time on and wanted to make sure I was efficient in it rather than just pulling the chain.  Once we were done Coach Rich came over and showed us all how to row correctly as well.  When you start your torso in angled forward, i.e. 11 o'clock.  You need to initiate the drive with your legs, pushing off while maintaining your body angle.  As your legs are fully extended you are going to pull the handle up to your upper abdomen and lean back, i.e. 1 o'clock position.  When returning you extend your arms back out and as the handle passes your knees, being to bend your knees and get back to the starting position.  I'm summarizing but that is the basic concept.

Row 1000 then
5 rounds for time:
15 SDHP 95#
15 ring dips
30 sit-ups
Time: 25:34 not Rx

The thing that killed me on this was the ring dips.  With the SDHP, I was able to string them together fairly easily.  15 for the first set, then 9 and 6 for the rest.  The dips however.........the first set was 11 followed by 4.  After that it went downhill.  By the 4th round I was starting with 3 at a time but was finishing up with 1 at a time and this was kipping back up.  That is why I'm calling this not Rx since I couldn't do it without kipping.

I learned how to Jhook on the rope on Monday and yesterday I learned the proper technique for rowing and GHD.  There is such a wealth of knowledge and I will not let it go to waste.  I can't wait to see what I learn today!

On a side note, I did take pics but it was with my cell phone and they did not come out well.  I am bringing my regular camera today.

26 July, 2011

26 July 2011

So yesterday I had the privilege of working out at CrossFit SoCal.  I have to admit I was a bit nervous.  Not so much at the workout but because it was a new place that I had never been to and wasn't sure what to expect.  So when we pulled up the first thing I saw was a woman pulling a sled with a guy sitting on it.  I was like well I have not seen that one before!  When I walked in a lot of the athletes and coaches came up and introduced themselves welcoming me.  It made me feel like I was right at home. As I walked in to my right I see this huge box with 7 names written on it.  The box itself has a name.  The name is Misery.  I completely understand why!  I'm not sure how tall it is, but I know it's over 40''.  As I look forward they have several wooden rings hanging from the roof, 4 ropes, and a pull up bar contraption that has several levels.  You start at the bottom and then kip up to grab the bar above.  It was really fun!  They have racks elevated on a wooden platform with rubber mats on top.  More medicine balls then I could count and they had different colors as well and a good chunk of the walls in the front are whiteboards. 

How they have their sessions is a little bit different.  Instead of everyone coming in at 1830 and all doing the WOD together, it is more like groups of people go at a time.  When we were there one group was getting ready to start.  While they were WODing, we were warming up.  The warm up is for the most part the same.  You walk in and start your warm up.  They have the warm up written on one of the whiteboards.  After you complete it you will do some sort of skill.  By skill I mean it can be tabata hollow rocks, sprints, row.  Then they will work on a lift, and begin the WOD after. Guess what our skill was?  Tabata hollow rocks.  I have done tabata WODs before but never as a skill and never with hollow rock.  Essh my core was not to happy with me!

The WOD yesterday worked on something we don't use a lot of at CFI, the rope.  Not just one or two rope climbs either!  With the amount of climbs, I knew the wrap around approach was not going to cut it.  At SoCal they only teach the J-hook.  Coach Nick showed us how to perform the hook and had us each try.  My problem was I was placing my right foot directly on top of my left and not crossing them which wasn't allowing me to really get a tight grip.  I practiced for a few to get the hang of it. 

Roping Fran

21  Thrusters 95#
9  Rope climb
15  Thrusters 95#
6  Rope climb
9  Thrusters 95#
3  Rope climb
Time: 16:54


Coach Nick was great.  He was there pushing you to get that next thruster or to get up the rope and to not quit.  "The WOD doesn't stop until you're done!"  I heard another guy say something like you get water when you're done! I believe I even heard pick up that bar and 3..2...1..GO!  It was awesome!
This was a great WOD.  It certainly made me work.  As soon as I hit that last climb at the top I just let go and fell to the ground.  While I was able to get the j-hook down, I still need to continue to practice as I was using my arms a bit on the climb and I paid for it.

Looking forward to WODing with them for the rest of the week!

24 July, 2011

24 July 2011

My apologies for not posting the WOD that was done at the box yesterday I was not able to access a computer.  So yesterday at the box was the free workout that is available to anyone regardless if you are a member or not.  It is a great time to bring your friends or if you have been debating to find out what CrossFit is about.  We had a team Murph style WOD.

800 m run
100 pull-ups
200 box jumps
300 sit-ups
800 m run
Time: 32:56

With a team of 2, both members run the first 800 m. As soon as either team member finishes the run, they can begin on the pull-ups. Only one team member is allowed to do the exercises at a time. Once 100 pull-ups have been completed between the two members, they can move on to the box jumps again following the same procedure as the pull-ups and for the sit-ups. Once the sit-ups are done, both team members must complete the last 800 m. Clock stops when both team members finish.

I had a great partner and I could not have done it without her!  Tomorrow I will be visiting a new box!  I can't wait to tell you about them.

21 July, 2011

21 July 2011

Today I decided to make it a strength day.  One of the days from CFSB just to give it a go to see what it would be like.  Yep.....I'm tired.  That's a good thing!  I worked my butt off today and you can better believe I stretched too.  Someone asked me what do I do for stretching at home.  If you go to the box, for the most part those are the stretches I do sans pull-ups, ring dips (that's just because my rings aren't up in my house but I do have rings!).  I have a pvc pipe for whirly birds, OHS, pass through.  I have an abmat for sit-ups, a box for jumps.  A very nice wall for squat therapy and the oh so wonderful couch stretch.  I also have a pvc pipe wrapped in a yogi (yes I meant to spell it that way) mat.  I just do a little bit of everything as far as stretching at home nothing over the top.

Front Squat
5 x 3

145, 165, 190 #s

The goal of course was for me to fail on the last set while of course giving everything I had.  Let me tell you I BARELY got the last rep in.  If it had been 5 pounds more, it shouldn't have happened.  So while I did not fail, I can assure you I had to work for that and felt like I had just finished a metcon.

Back Squat
1 x 15-20

185#

I would say it was about 3-5 minutes after the front squats did I attempt the back squat.  By the 5th one my body was screaming put the weight down!  I managed to get to 15 but no more.

The above workouts were not the WOD at the box today.  The WOD for today:

21-15-9 reps rounds of

Deadlift (70% 1RM)  225#
Box jumps 24''  I did 30''
Time: 6:56

Since we got new 30'' boxes in last nite, I couldn't just stare at them and not use it!  Yeah my hamstrings are definitely done.  Rest day tomorrow i.e. lots of stretching.

20 July, 2011

20 July 2011

Ah running how I love thee, let me count the ways.  I actually do enjoy running.  I find it fun and relaxing.  I know a few people at the box who would say otherwise but it's all good.  Now about those handstand pushups......no just kidding I have no problem with them either.  Well I have a problem doing them strict. I guess that's really not a problem so much as an obstacle I will continue to work on to overcome.  Now kipping HSPUs is a different story.  Today however it was all about strict i.e. no kipping.  I can do HSPU without the kip but I did not feel I accomplished 30 today as Rx which is why I marked my WOD as not Rx.  I don't believe I got the full range of motion for each one, I wasn't hollowed out all the time, and my feet were not touching at the top.  While of course I would love to say I did it as Rx, I would only be cheating myself doing that.  Besides, I am grateful that I am aware and able to recognize these things.  That should help in the future.....

800m run
30 HSPU (strict)
800m run
Time: 13:59

19 July, 2011

19 July 2011

I would like to reiterate that the tape video that I posted a few days ago works very well.  Today we had kettlebell swings and I used the tape again.  It proved to be worth it.  No extra rips or anything.  The best thing is, the tape can be used several times.

150 KB swings (Russian style)
Anytime you put the kb down, 25 sit-ups
Time: 7:37 with 3 sets of sit-ups

Straight out of the gate I think I went too fast.  Sadly that cost me.  I was able to get 75 swings before stopping for the first time.  The next two I only managed 25.  The next time I need to start off with a slower pace.

18 July, 2011

18 July 2011

So today I was able to try the taping method that I posted yesterday and I have the results.  It actually works really well.  It protected my rip while not over taking my hand I guess you can say.  Yes I could have used grips or gloves but I'm trying my best to stay away from them unless I really need them say for example 100 pull-ups.  Then I would probably use grips but even then, I may just try the tape.  you can't use grips in competition!  Not that I am competing.

We had one of my most challenging lifts today, the overhead squat.  My biggest problem is keeping my feet pointing forward and keeping my shoulders up.  I don't have a problem with keeping my arms locked or getting below parallel.  I feel that I am fairly aware to keep my core tight and to keep my chest up.  In any event I knew I would not be able to have good form if I attempted this WOD as Rx.  I dropped it down from 135 to 115.  I have to say by the third round, I was having trouble with, surprise not keeping my core tight.  For some reason I could not for the life of me chain my double unders today.  I was really having a hard time with them!  Some days you're off.  I do need to continue to work on my form as the reps continue with OHS to make sure my form isn't lacking.   


3 rounds for time of: 
10 Overhead Squats 115
50 Double Unders
Time: 5:16 not Rx

17 July, 2011

17 July 2011

Today for me was a rest day.  Well a rest day being no WOD but I still did stretching.  There shouldn't be a day when you are not stretching.  I'm working on making it a habit on stretching in the morning and at nite.  The nite one I have down.  It's the morning one I'm still working on.

This past week I did a lot of pull-ups and muscle-ups.  Sometimes when doing these exercises, your hands might rip as well as your wrists.  It's no fun.  Something I've gotten used to at this point.


What to do?!

Well there was a video posted on CFI's WOD page a few days ago about taping your hands.  While this isn't the only way to tape your hands, it sounds pretty good to me.  I will be trying this out the next time we have pull-ups (which I wouldn't be surprised if that is tomorrow) and will report back.


Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.


This brings me to my next point.  How are my hands ripping?  Well it is because of callus.  I did not trim mine this past week and believe me I regret it now.  I will be cutting mine tomorrow.  In the mean time, check out the video below on one way to keep your hands smooth.  Though you will probably still rip....



How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

16 July, 2011

16 July 2011

13 days until the CrossFit Games!  I'm so excited that I get to go and watch some awesome elite athletes up close get their WOD on.  It is totally going to be motivating just like the regionals.  Plus it is my first trip on the west coast.  So Saturday's at CrossFit Impavidus are open for everyone regardless if you are a member or not.  It is always fun to have new people come in and try out CF.  Today we had a nasty girl drop in for a visit.  This girl was named Barbara.

Barbara
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
Time: 25:38

We had an added spice to the squats.  That was squat therapy i.e. standing in front of the wall about 6 inches away and squat!  It makes you keep that chest up for sure.  Not surprisingly my weak exercise on Barbara was the push-ups.  After the first set, I had to break them up.  Guess that means I need to add more push-ups for practice!

15 July, 2011

15 July 2011

First off a big thank you to the CF Affiliates page for posting my 3 year story and thanks to Coach Conan for submitting it!  It was a big surprise and certainly ended my week on a high note.  I hope that I was able to inspire someone to take the first step to getting fit.

So yesterday I got my package!  What was in said package?  Well my Inov-8 Army Green 230s!  This is my very first pair of Inov-8s.  I was using my Onitsuka Tigers which had very little lift and cushion, but there really is a big difference between the two.  Just like everyone has said, the Inov-8 make you strike mid foot.  I briefly tried them yesterday but it was today's WOD that I was going to get a chance to really try them out.

This month on Friday's the box has featured Coaches WOD.  These WODs are created by each of our coaches and features the things they like.  Today we had a WOD from Coach Nate.  I'm telling you I was so happy to have had my one on one yesterday with muscle-ups because guess what we had today?!


Naidas


6 rounds for time of:
5 Deadlifts, (~80% 1RM) (315 lb. for me)
400 m Run
3 Muscle-ups
Time: 22:28

Yes you read that right 6 rounds.  He had to add in that extra one for fun.  When first thinking about this WOD I guessed that the most challenging thing for me was going to be muscle-ups.  While I knew the fundamentals of the muscle-ups prior to yesterday, I had never really put them all together.  What a great WOD to see if I had learned anything from last nite!  Surprisingly, the muscle-ups were not the hardest.  It was the deadlifts.  My form totally broke down from the 4th round on.  At that point I just wanted the bar up and off of the ground.  I was trying to keep my form and pay attention to it but I could tell I wasn't really taking the time needed to get it right which is bad.  Proper form is more important versus chasing the clock.  I was dropping my shoulders and starting too low.  Next time, when I realize my form is incorrect, I need to step back, breath, and get it done.  Overall though I am happy that I was able to complete the WOD as Rx.  My arms are about to fall off but who cares!  As Coach said, " "F*&# It" and get your WOD on".

14 July, 2011

14 July 2011

I guess you could call today a rest day.  Rest from a WOD but never a full rest.  Always something to do!  Today that something was a one on one session with one of the Coaches to work on Muscle ups.  My biggest thing I need to work on is the transition.  I need to keep my elbows in like I am wiping something off of them and keep them in during the transition.  Check out the video below to see what I am talking about.  I was successful in chaining a few together!  Honestly I was shocked.  Very happy though!  Practice makes better and you can believe I will be practicing them.


13 July, 2011

13 July 2011

Today at the box one of the ladies came in for a visit.  You know when a lady comes to visit you are going to be worked for sure.  Which one?  Cindy.  Next to Fran, Cindy is great.  I would say she is my second favorite.  One of the great things about Cindy is you only need a pull-up bar and off you go.  My goal has been to get 20 rounds on her.  Sadly I was still shy of this goal today.  I think I jumped the gun at the very beginning.  The first 6 rounds were done in a very short amount of time.  I should have paced myself more because I paid for it as the time went on.  Plus next time I need to wear sweat bands!  As the time went on, my hands were getting more sweat on them and as a result, I had to take more time holding onto the bar for pull-ups.  With the push-ups I made sure to keep my arms in close rather than out.  Not that I am complaining with my result.  Just observation for what I need to do the next time she comes for a visit.

Cindy

AMRAP in 20 minutes of
5 pull-ups
10 push-ups
15 air squats
Total: 18 +6 pushups

12 July, 2011

12 July 2011

Yeah so it was a bit warm today.  I bet you can't guess what part of the WOD was today!  Running!  Honestly it really wasn't that bad outside.  I have ran in worse.  I believe this was the first time I have seen good mornings in a WOD.  Typically they are done just in the warm up.  They are not something you can just fly through unless you want to hurt yourself.  Check out the video below.



The Good Morning from Patrick Cummings on Vimeo.


3 rounds for time of:
800 m Run
50 Sit-up (standard)s
25 Good Mornings (45 lb.)
Time: 20:41

11 July, 2011

11 July 2011

Today's WOD we did one of my favorite lifts, the Front Squat.  There is just something about this lift that I love over the back squat.  Toes, pointed, chest up, drive with your elbows!!  Sometimes you will be rewarded with a nice bruise near your collarbone.  At least you know you had it close!  This is perfect that this WOD came up because I'm getting ready to start the 6 week cycle of CFSB but I would like to find out where I stand on certain sets and lifts.  This just happens to be one of them.  One down, more to go.  I can tell you, I was freaking tired after this.  I did however get a second wind due to the 5 minutes of AMRAP for double unders we did after.  That should be no surprise because Tiggers like to bounce!

Front Squat 3-3-3-3-3

185-195-205-215-225 (2)

While performing the squats I was really focusing on keeping my toes pointed and pushing my knees out making sure they did not bow in.  I feel overall I have pretty good body awareness.  For example I can tell when my foot was more than slightly pointed without having to stop and look and readjusted accordingly.  Also to keep the core tight.  If you don't have a tight core, you are not getting back up.  That is not what happened in the last set.  I just plain ran out of gas.


5 min. AMRAP Double Unders
Total:300

I did hit a PR (technically on both) with the double unders.  93 unbroken

09 July, 2011

3 years and still bouncing

This post marks number 100 for me on my blog!  Pure coincidence actually that is happens to be the post I decide to share something…….

So next month is my 3 year anniversary since I started to work out regularly again.  To me, I have come a long way but I still feel I have a long way to go.  Exercising for me isn’t just about getting my burn, trying to gain strength, or just the sheer enjoyment I get out of it.  I also do it because I’m slightly paranoid.  Paranoid about going back to the way I used to be.  Believe it or not I was not even close to being this motivated (some say obsessed) about working out.  My working out 3 years ago involved inserting any type of food into my mouth.  There was no way you were going to get me outside.  I was too busy playing video games. 

I was FAT.  How fat?  Well:  





Body Fat: 32%
Weight: 250
Waist: 50

Someone actually said I had a spare tire that was growing in me.  So I would say I was living large literally.  I honestly didn’t notice it.  I was in complete denial that I was overweight and unhealthy.  I ripped a few pair of pants that could prove that.  Can we say fat guy in little pants. 

So what in the world changed?  I had a very stressful life event occur.  Normally when I was stressed, I would just eat and that would be fine.  The more I ate, the better I felt, the bigger I got.  This time it was different.  20 days prior to said event, I had joined a local gym (not CrossFit).  I had gone a couple times but really wasn’t into it mentally or physically.  I mean who enjoys feeling like you’re about to die!  (I actually don’t mind now but back then was totally different).  Well instead of going straight for the junk food this time, I felt like I had a decision to make.  I could either sit in misery and drown my emotions away by being even more of a gluttonous pig than I already was, or I could actually get off my ass and try something actually productive to release stress.  I’m telling you I wanted to quit so many times.  It didn’t make sense to me in the beginning why anyone would want to subject themselves to this.  I was horrible at exercise.  I couldn’t do one pull-up, one dip, 100 jump rope, and barely a few push-ups.  A sad sight to see for sure.  I remember the one workout that I feel was my turning point. 

Now when I first started I had a trainer at the gym.  I didn’t know the first thing about exercise so I needed the guidance and the support.  I had to jump rope 100 times for the session.  I DID NOT FINISH.  The trainer literally had to leave me on the floor because he had another client that was coming in.  I couldn’t believe that I could not accomplish such a simple task.  From then on I was determined to not have that happen again.  Within the first 7 months I had lost 75 lbs.  Now keep in mind I had three things I needed to work on.  The first one was actually getting to the gym.  The next thing was eating the right food.  Finally I had to kick smoking.  I knew I wasn’t going to be able to tackle all three at once so I did them one at a time.  Obviously the first thing I took care of was getting into the habit of working out and making exercise a priority in life.  So many times people say they can’t go for this reason or that reason.  Yes it is easier for me because I don’t have kids or anything but that doesn’t mean you can’t make the time.  I know lots of people who do.  I would say about 2 to 3 months in is when I started changing what I ate.  Getting rid of little Debbie and trading it in for grapes or apple.  I had forgotten how much I actually enjoyed fruits and vegetables.  After the first year, I stopped smoking.  Yes on occasion I still have the urge to smoke but I just deal with it.  Now 3 years later I’m still actively working out, watching what I eat, and not smoking.  I’m not going to sugar coat it.  Working out and eating right takes work, and dedication.  There is no wonder drug.  You have to be willing to do it.  If you are, there is no limit to what you will achieve.  Like I said some people think I’m obsessed but I am slightly paranoid.  While I appreciate how far I have come, I still see the fat kid and I can relate to how overweight people feel because I was in that position.  I work very hard to make sure I never go back there.  

You may be surprised to know but I actually didn’t start with CrossFit.  Nope when I first started to workout it was your traditional exercise on the machines for 30 minutes then 30-45 cardio.  That was for the first month.  Then I met another trainer.  I liked working out with him because it was always different and we didn’t use the machines which I liked.  I didn’t know it at the time, but we were doing CrossFit like workouts.  I was telling one of my good friends about it and she was like you should try CrossFit!  I checked out CF and haven’t looked back since.  As most of you know I did not join a box (CF gyms are called boxes) until January.  I was hesitant to do so because it was in my mind that the regular gym does just fine.  Why pay more for a box that you can only go to certain times?  I will tell you why.  CrossFit isn’t just about working out.  It’s about the community.  The people you meet are awesome.  We all come from different walks of life with different levels of fitness but we are all there for the same reason.  To get our WOD on.  It doesn’t matter who finishes first or last you will still have the encouragement of all those around you making sure you don’t quit and to leave everything on the floor and you will still get the same fist bump.  No one comes in with a big ego thinking they are the best unlike regular gyms.  It’s hard to put into words how much I love CrossFit without experiencing it (hint hint you should come check us out!) but I’ll leave it at I love the community that makes CrossFit and I wouldn’t trade it for the world.

Before:                                  After:
Body Fat: 32%                      Body Fat: (When checked Nov 09) 12.5%
Weight: 250                          Weight: 180
Waist: 50                              Waist: 33




OLD broke me:  


New and improving:



08 July, 2011

08 July 2011

When I first saw this WOD my first thought was oh crap it's Fran on drugs.  I thought it was a very good combination though.  Gave me a great workout and I sure as hell got my moneys worth tonite.

21-15-9 rep rounds of:

Squat clean to Thruster 95 lb
Ring Rows
Time 8:28

07 July, 2011

07 July 2011

06 July 2011


30-25-20-15-10-5 rep rounds of:
Kettlebell Swings 53 lbs
Sit-ups (abmat)
Time: 7:52


I am happy to say I was able to do this WOD as Rx'd.  Going into it initially I thought to myself there is no way I am going be be able to do 105 KBS with 53 lbs.!  I was having doubts but then I thought why can't you?  I'm certainly capable of doing a KBS with 53 lbs. so why not?  Sure enough I did.


07 July 2011

This WOD did not appear that it was going to be overly difficult but as I have said in the past, it is those WODs that you need to look out for.  They are the ones that are going to make you work.  No two ways about it, this WOD sucked.

21-15-9 rep rounds of

Turkish Get ups
Burpees
Time: 14:36

Rx weight was 53 lbs. but I did 40 lbs.  Good thing to because even with that by the end I was struggling!  9 never looked so good.  Well unless you are talking about Fran.  Near the end my form did slip on the TGU and I was more aware of it and was correcting it.  With the burpees I made sure to keep my core tight and to not just plop on the ground.  My core needs work and it won't get work if I am not actively using it now will it.

06 July, 2011

06 July 2011

WOD 1

OHS 3-3-3-3-3

115-125-135-145-160 (0)

WOD 2

30-25-20-15-10-5 reps of:
Kettlebell Swings 53 lbs
Sit-ups (abmat)
Time: 7:52

05 July, 2011

Beginning

Monday


To start my day off, I headed over to the box.  We had a hero WOD that I had not done before.  Going into a hero WOD, you know it is going to be challenging.  Considering what that person and their families went through, it is a small price to pay.

JT

21-15-9 reps rounds of
HSPU
Ring Dips
Push-Ups
Time: 17:08 not rx

After the WOD, I wanted to check out my new wheels on my rollerblades so off I went for 10 miles along with Veronica (20 lb. weighted vest)

Tuesday


Today we did some of my favorite exercises!

Complete as many rounds in 20 minutes of:
15 Double Unders
15 Box Jumps
15 Air Squats
Total: 10

Let me say that when you miss the box and smash your shin into the edge of the box, it hurts.

03 July, 2011

Diane

Tuesday

Back Squat 3-3-3-3-3 reps
225, 245, 265, 275 (1), 275 (0)

Wednesday

Diane


21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups
Time: 12:22


Thursday



3 rounds for time of:
12 Clean (50% 1 Rm) - 80 lbs.
Push Up (50% Of Max Reps) - 25