Annie

250112

Yesterday at the box we had one of my favorite girls stop by, Annie.  I know some people dread that name because of the double unders but I am not one of them!  I could do double unders all day given the chance.  So the initial plan was to assist with the 1830 class and then WOD with the 1930.  Some plans changed and I ended up doing the WOD at 1830.  Then I got to lead the 1930 class myself! Woo hoo!  I was (an still am) very excited.  I felt more confident this time round.  I am also making sure to take the lessons and information that I learned from the Instructor Development class and putting it into use.  This includes creating and writing a lesson plan (I also did this for Monday), going over videos, articles and what not.  Also going through the actual class prior to it.  Even though I know double unders, I don't want to just regurgitate the information.  I want to know people are finishing the session having learned something and a better understanding of why it is (like why you use your wrist not your arms).  I felt I was able to properly go over the execution of a double under.  As Conan said, anyone can get a good workout anywhere, athletes come for the coaching. It was very awesome to have one of the athlete's come up to me after the session and thank me for explaining the timing of when you jump.  They were able to string some double unders.  How cool is that?!

Annie
50-40-30-20-10 reps of
Double Unders
Sit-Ups
Time: 6:09 (PR by 0:09)

12 January 2012

Alright so I got my motivation back!  No surprise.  As I said, it was just an off day.  My wrist is feeling better (not 100%) so I was still debating on doing any lifts.  I talked to one of my friends and he suggested why not do a de-load week.  A week where I am still doing strength workouts but with a lighter load.  Genius!  Why didn't I think of that?  The grasshopper has learned many a lesson but is far from being a master.  So with that I started to come up with something.  I decided on having a deadlift day.  This way I can start off with a workout that won't involve bending my wrist.

Deadlift 3-3-3-3-3

185#

Rather than increasing the load for each set, I kept the weight at 185#.  In addition, I did not use a switch grip and I did each set on the minute.  Since this is a weight that is lighter, I was very focused on form.  AT this weight for me, my form should be perfect.  Prior to lifting, I realized when I addressed the bar I wasn't "doing the checklist", the way I do with my other lifts like clean and snatches.  By that I mean when I got up to the bar I was too fidgety with my feet and my hand placement.  So before I lifted, I got my checklist in order to make sure when I address the bar, I did so the same way every time.  It needs to be second nature.

After I was done, I got set up for the metcon.

10 minute time limit

3 rounds
400m run
10 deadlift 135#
30 sit-ups
Time: 9:11

I should have had under 9 and would have had I not wasted time on the last set of the sit-ups!  There were a couple reps where I went back and stayed back for an extra second or two.  Shame on me.  I'm glad I got some lifting in and I will be going to the sports doctor tomorrow for my follow up on my calf and I will have him take a look at my wrist while I am there.  Can't wait to get adjusted!  Seriously, if you have never been adjusted, try it.

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.

07 November 2011 Trident CrossFit

I decided to check out a local box since I had the day off from work.  I have been to Trident two times.  Once for my cert and the other for B4B.  This would be the first time I get to WOD with their class.  A former athlete of CFI goes to Trident now and he was able to meet up with me!  It was very nice to see him.  It was a very good WOD!  Kind of a 3-1 deal.  I was able to use the GHD for the sit-ups.

AMRAP in 6 minutes of:
5 Deadlift (70% 1RM): 225#
200m run
Total: 5

1 minute rest then

AMRAP in 6 minutes of:
5 Handstand push-ups
5 (ea. leg) Bulgarian Split Squats w/ 25# dumbbell
Total: 5

1 minute rest then

AMRAP in 6 minutes of:
5 Wall ball 20#
10 Sit-ups (GHD)
Total: 5+1 wb

I had never done BSS before.  I could definitely feel the love on those!  Now if this doesn't get you a sweat angel then I don't know what will.  I had a lot of fun with Coach Chad's class.  I also ran into Andrea (one of the owners), and was able to talk to her and Chad about nutrition and CF in general.  So much knowledge!

I think since I have all Monday's off the rest of the year, I am going to try to visit a box every week.  No I am not looking for a new box.  I love CrossFit Impavidus!  I just want to network, meet new people, and WOD!

A few hours later, I headed over to CFI to face Annie.  Now the last time Annie dropped by, I missed her.  I hadn't planned on doing a second WOD but there was no way I was missing Annie.  Besides, I know I have the capacity to do two WODs.  I just really had to make sure to stretch and mobilize otherwise I probably would have been in pain.

Annie
50-40-30-20-10 rep rounds of
Double Unders
sit-ups
Time: 6:13

My goal was 6 flat and it still is my goal.  I lost time getting tangled up in the rope and missing a few jumps.  Now 13 seconds worth though.  I think is was like 5-8 seconds.  That means I still need to go faster on the sit-ups.  For the sit-ups I didn't do butterfly.  I put my feet under dumbbells with my legs bent at the knees.  Not complaining on the time but I want to get faster.  Who doesn't!?

21 October 2011

My favorite lift ever!  The wonderful Front Squat.  Really why more people don't like this squat I have no clue. Maybe people don't like having to keep their elbows up.  Or that slight choking sensation with the bar right up on you.  Personally it is those things that I like about it.  If you don't keep your elbows up, the bar will go down or you just won't get the lift.  If it's not too close to you, the weight can go forward and you will dump.  I like having to make sure I do those things.  Plus a strength day means I get to pull out my Rogue Do-Wins which I haven't used in a week or so.  During the CFSB the sets would usually be 3 x 5 or 5 x 3.  Today we had 5 x 5.  Something I had not done before but I was looking forward to it.

Front Squat 5 x 5
205, 215, 225, 235, 255 (1)

I was very happy with the fact I got up to 255#.  I was shooting for 2 reps but when I went down for the second one, that weight was not coming back up.  E for effort!

Tabata sit-ups

14, 13, 13, 12, 12, 12, 12, 12

Score: 12

Not too bad.  Was planning on keeping that 13 though.  I missed it by half a second.  Next time!

07 October 2011

I wanted to give my body a little shock so I went the the 0500 class.  Yeah my body was like what are we doing here at this time.  Getting our WOD on of course!

15-20-25-30-35 rep rounds

Double Unders
Sit-Ups
Time: 5:38

I actually missed twice on the 15s and once on the 20s.  I was like WHAT?!  I think I could have gotten under 5:30 had that not happened.  Oh well, a goal for next time.

In the afternoon since it was so nice I decided to go rollerblading with the 20# vest.  It was only 12 miles nothing big.  It was nice to get out and just go.

No shorts!

Today I knew the only chance I was going to get to workout was during lunch.  So this morning I did my normal routine plus I packed my gear I needed for the box.  Lunch time came and off I went.  Ran to go get changed and oh look!  No shorts!  This is why I make lists.  Obviously a list was NOT made in this case.  So everything else was good but what was I going to do about this no shorts thing?!  I did exactly what I went there to do......I got my WOD on in my slacks.  Yes it's a little more comfortable to workout in shorts or something that is not slacks but hey it's what I had and I refused to not workout.  So the next time you forget your shorts just remember you can still get your WOD on.

15 min. AMRAP of:
20 Double Unders
15 Sit-ups
10 Squats
Total: 13

I literally got the last squat with 1 second to spare.  YAY!


On a side note I'm keeping a whole outfit in the car from now on.

19 September 2011

Sadly I am really short on time so just posting the WOD.....

Back Squat 3 x 3
255, 270, 285

4 rounds for time (15 min cap) of

10 Push Press 95#/65#
50 Double Unders
25 sit-ups
Time: 10:29

25 August 2011

No strength lift today.  Just a straight WOD day.  I was also supposed to work on a skill of some sort but sadly I did not get to it.  Shame on me!  So I am planning on working on two things either tomorrow or Saturday.  One of which will be air squats on a small box.  I WILL get rid of that butt wink but I have to work at it in order to get rid of it.  I know it is 3 days away but I'm looking forward to my rest day.  I'm not saying prior to the CFSB I wasn't working hard, but with the extra level I have been pushing my body do, I think it's safe to say I earn my rest days.  If you don't believe me just check out my lasts posts.

7 rounds for time of:

4 Snatch
4 OHS
4 Overhead Walking lunge
21 sit-ups

Time: 10:07

It was the sit-ups that took the longest.  I had to be sure to stretch after this one as I felt tight on my shoulders.  I am currently researching which weightlifting shoes I am going to purchase.  I can't wait.  I know to have a solid foundation is really going to help with my lifting.  What better time to pick them up with the CFSB going on.  Back to a strength lift tomorrow with a side of WOD!

06 August 2011

Today at the box we had a team WOD.  One of my friends came by to try out CrossFit for the first time!  Very happy that someone wanted to come and try it.  Do you know how hard it is to get people to come in and try?


2 person team WOD.
1 person on the team is running with 25/15 lb. plate overhead while the other starts with pull-ups. When the runner returns, they begin pull-ups while the other runs. One member is always running while the other is working the exercises down the line until both members complete everything. Count your total reps.
* If plate is dropped, each team member does 20 burpees.

Total reps: 154


My friend said that he did enjoy it and that he will be checking out CF boxes around his area but will probably come by and play with us still.  Yay!  He will be drinking the kool-aid in no time.

I found this new forum that popped up Bacon and burpees you should check out.

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.

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.

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