09 November
That day was a strength day with OHS. I have not had too many strength days with those so it was a nice change. Considering this is one of my weaker lifts, it is something I like to see.
OHS 5-5-5-5-5
115-125-135-145-155
I lifted more then I thought I was going to honestly so this was a very nice surprise!
After that, I decided to do another workout one using the rope. I can only recall using the rope two other times in a WOD so I figured why not. Yeah.......I was laid out after I was done.
12 Thrusters 135 lbs
4 Rope Climbs
9 Thrusters 135 lbs
2 Rope Climbs
6 Thrusters 135 lbs
1 Rope Climb
Time: 11:20
11 November
To celebrate Veterans Day, we did a Hero WOD at the box. I know you are probably thinking it was Murph but you would be wrong! We did Daniel.
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Time: 17:37
95# isn't a whole lot if you think about it but add the run and pull-ups to it and it feels like it is way heavier. The next day I could really feel my lats with all of those pull-ups.
12 November
Had two things going on this day. The first is the Saturday WOD at the box then the nearly naked mile run at Reston Town Center!
So the the WOD at the box
In this WOD you are only counting the total amount of runs completed. The person that starts the run takes the plate and runs 100m. Once complete they go to the end of the line where they will tag the person doing abmat sit-ups and they will begin their sit-ups. The person that was doing sit-ups tags the next person and so on until the person at the front of the line is tagged then starts their run.
20 MIN CAP:
100 m Run (bumper plate) 45/25
Sit-up (abmat)
Rest
Ground To Overhead 45 lbs
Rest
Knees-to-elbows
Rest
Box Jump
Rest
Our team completed 24.
For the mile run I ran with a 20# vest. I finished 7:02. Not horrible at all. Thought I was actually going to be slower.
Showing posts with label thruster. Show all posts
Showing posts with label thruster. Show all posts
13 November, 2011
11 October, 2011
10 October 2011
I don't know why people dislike running. I think it is a perfect way to put your headphones on, get outside and just go. Nothing to really think about. Granted I'm talking about like a 5k as opposed to 400 m but still.
21 Thrusters 95#
400 run
18 Thrusters 95#
400m run
15 Thrusters 95#
400m run
Time: 9:26
I was able to get through the first set of thrusters unbroken. The second set I did 9, 5, 4 and the last set was 3x5. By that last run I was sucking in air like it was going out of style. Not surprising. I thought this was a good combination of exercises and I had fun!
21 Thrusters 95#
400 run
18 Thrusters 95#
400m run
15 Thrusters 95#
400m run
Time: 9:26
I was able to get through the first set of thrusters unbroken. The second set I did 9, 5, 4 and the last set was 3x5. By that last run I was sucking in air like it was going out of style. Not surprising. I thought this was a good combination of exercises and I had fun!
14 August, 2011
14 August 2011
Yesterday at the box we got to play with some tires! Actually we were just flipping them around as part of the warm up. I do enjoy a good tire flip. Of course it had rained as well but that just makes it more fun. Luckily it did stop raining long enough for us to do the entire WOD outside. Nothing like breathing (or gasping) for some fresh air while putting some weight down.
For Time TEAM WOD
5 Thrusters 95 lbs for EACH MINUTE
150 Burpees TOTAL BETWEEN BOTH TEAM MEMBERS
On the minute, perform 5 Thrusters, followed by burpees for the rest of the minute. One person works out at a time
Total: 10:34
Got a little wet through on this one seeing as you do kind of hit the ground with the burpees. I really enjoyed this wod. After we were done a few of us hung out and climbed some rope, muscle ups, double unders, and a poor attempt at double dutch. At least we tried! We will redeem ourselves.
For Time TEAM WOD
5 Thrusters 95 lbs for EACH MINUTE
150 Burpees TOTAL BETWEEN BOTH TEAM MEMBERS
On the minute, perform 5 Thrusters, followed by burpees for the rest of the minute. One person works out at a time
Total: 10:34
Got a little wet through on this one seeing as you do kind of hit the ground with the burpees. I really enjoyed this wod. After we were done a few of us hung out and climbed some rope, muscle ups, double unders, and a poor attempt at double dutch. At least we tried! We will redeem ourselves.
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!
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!
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