Warmup

• 3x
• 100m sprint
• 10 squats
• 10 pushups

Warmup was pretty easy. But, my stomach was not feeling right.

Strength

• 4x500m Row

*Full Recovery between sets

WoD

• 40-20-10 (Time: 13:39)
• Ground to Overhead 75/55 (65# clean & jerk)
• Wallball Toss Sit-up 20/14 (14#)

I felt like I should have done a bit better. My stomach wasn’t feeling right, and I was fighting nausea. The situps were actually easy. Next time, I’ll use the “man” weight. Not sure if I’m ready for man weight on the cleans.

From Crossfit

Warmup

• 3x
  • 10 Jump Squats
  • 15 Shoulder Pass Throughs
  • 200m sprint

Strength

• 3 Power Cleans on the min for 10min. (105#)

WoD

• 40 Toes To Bar
• 30 KBS 53/35 (35#)
• 20 Double Unders (I did high Knee Jumps)
• 10 Box Jumps 30/24 (24″)
• 5 Squats
• 10 Box Jumps 30/24 (24″)
• 20 Double Unders (High Knee Jumps)
• 30 KBS 53/35 (35#)
• 40 Toes To Bar

My time: 19:13.  Got my toes to bar probably around 5 times. But, the real difficulty was simply holding my body weight on the bar. I need to start practicing double unders, so I can stop doing high knee jumps.

From Crossfit

When I looked at the web site, it actually crossed my mind that I might be sick today. Oh well, I stepped up and did it anyway. And, I didn’t finish last this time. Must be getting better?

Warmup

• 3x
  • 10 Jump Squats
  • 15 Shoulder Pass Throughs
  • 200m run

WoD

• Run the loop (1.65 miles)
• Row 1k meters
• Run the loop (1.65 miles)
• Row 1k meters

My time was 50:51 for the WoD. Andrew wrote down 49:50 for some reason . . . maybe I lost a minute somewhere, or the clock was off. Either way, not terrible. (Not terribly good though, either

Time to go find some vitamin I now (ibuprofen)

The strength training was just a “how to squat” presentation. So, I was pretty fresh for the WoD

Warmup

• 3x
  • 10 Jump Squats
  • 15 Shoulder Pass Throughs
  • 200m run

Very fresh on this run. Didn’t suck that much

WOD

• AMRAP 10min
  • 7 KBS 53/35 (I did 35#)
  • 7 Ring Push-up
  • 100m Sprint

I ended up making 5 rounds + 1 ring pushup. (i.e. 5 complete rounds, 7 KBS, and 1 pushup)

From Crossfit

Warmup

• 3x
  • 10 Jump Squats
  • 15 Shoulder PTs
  • 200m run

For the first time, the run didn’t kill me. Probably because it was a warmup

Strength

• Snatch Balance
  • Warmup
    • 1×5 @ 45#
    • 1×3 @ 65#
    • 1×2 @ 75#
  • 1×8 @ 85

My first time doing snatches. Took some getting used to. Failed a few times, but made up the reps.

WoD

• 7x
  • 35 Double Unders
  • Snatch @ 75#

During the double unders, Andrew told me to move on to snatch. I started doing 10 instead of 35 double unders after that. He had me switch instead to doing knee jumps (jumping pulling up my knees as high as possible). This was much harder than the Double Unders for me, even though it took less time. On my first snatch attempt, I missed. So, I only got credit for 6 of the 7.

As much as I hate to run, the double dips of the medball cleans clocked me in the jaw, today. But, I digress . . .

Warmup

Same as yesterday:

• 2x
  • 15 feet over heads (whatever it’s called)
  • 1 min knee bend (each leg)
  • 20 shoulder pass throughs with pvc

I figured out today why my abs were sore. I had no clue that the feet over head exercise was an ab one. I thought it was just a hamstring stretch.

Strength

Back Squats

• Warmup
  • 2×5 @ 45lbs (bar)
  • 1x# @ 40%: 95 lbs (2 25# plates)
  • 1x# @ 60%: 145 lbs (4 25# plates)
  • 1x# @ 80%: 195 lbs (6 25# plates)
• 5×3 @ 215lbs (6 25#, 2 10# plates)

My math was a bit off, so I ended up heavier than I intended, but, it was fine. Didn’t fall, didn’t drop it I’ll come back and fix the reps when I find out what they were. (Should have taken a snap)

WoD

• 5 Rounds (21:30 ish, I think)
  • 30 Medball Cleans (I did 15 instead of 30)
  • 15 Back Extensions
  • 200m Run

I was amazed that while the run sucked, it did not suck as much as the cleans. Though, with my legs rubbery from squats, I had to pay attention to not fall

More suckage.  I hate to jump.  But, considering I’m still sore, I know I’m getting stronger.

Warmup

• 2x
  • 15 feet over head stretch
  • Foot against wall (Quad Stretch)1 min (each leg)
  • 20 shoulder throughs

Strength

• Find highest box jump. (33.5″)

I was a little disappointed in myself here. I think I could have done one more plate, but, it seems that the 2″ over 33″ screws with my head, and makes me lose all my manhood, and abort mid jump.

WoD

• 21-15-9 of (me: 14:32)
  • Ring Dips
  • Clapping Pushups
  • Box Jumps 36″/30″ (me:26″)

So — the WoD was brutal, as usual. The pushups after the triceps killing dips was just mean. I was snaking the lifts on the pushups, and falling after the clap, pretty much after the 10th or so in the first set. I was out of breath after about 5 of the jumps, and took little rests.

So, I’m finally starting to feel like I’m actually doing CrossFit. Here was today’s WoD over at CrossFit Sandy:

Warmup

• 3 Times
  • 100m Row
  • 20 Lunges (10 per leg)
  • 20 shoulder stretches with pvc pipe

Strength

• 4×3 Deadlift @ 185

WoD

• 5 Times
  • 10 Deadlift @ 155
  • 30 kcals rowing

After my 2nd set, my rowing was reduced to 15kcals. Still kicked my ass. And, my shoulders are still sore from yesterday’s cleans

2011-05-09 – WoD – First CrossFit WOD!

I’ve been logging my PotD’s (Pain of the Day) for a while now, but, since I’m finally doing CrossFit, I thought I’d get with the program, and do a WOD.

First, I’m doing my CrossFit exercises over at CrossFit Sandy. Awesome gym — I highly recommend it.

And, down to the meat.

Warm-up

• 3 times
  • 150m Row
  • 15 lunges
  • 15 push-ups

I was a little disappointed in myself here. The push-ups actually gave me a bit of trouble. Wow.

Strength

Andrew at CrossFit Sandy prefers to so strength + CrossFit. Which is perfect. I was a little worried about the strength regimen. Don’t get me wrong. CrossFit (just the foundations) kicked my ass. I have no cardio. I have no explosion. But, I was worried that I’d get skinny rather than big. I am no longer worried.

• 4×4
  • Deadlift (165#)

I picked way too low of a weight here. I was worried about the 4 sets and keeping my form, but, it ended up being too easy. Next time, for 4×4 DL’s, I’ll do 205.

WOD (Workout of the Day)

• AMRAP (20 mins)
  • 5 Chest to Bar Pull-ups. (with strap)
  • 10 Wallball Shots (14# — took the girl weight )
  • 15 Kettle Bell Swings (25#)

First, the results: 5 sets + 2 pull-ups.

Next, the meat: I tried a pull-up when I first grabbed the bar, but failed. On the second set, I managed two pull-ups. It was strap only from then on. While I was a bit disappointed in my strength performance, I wasn’t as disappointed here. I know my cardio sucks. And, I know my explosive strength sucks. I look at this as a good starting point, and I can’t wait for my cardio to get good enough that I’m burning strength too, rather than just running out of air

Still trying to cope with an exertion migraine that is just starting to become manageable.  So, I’m trying to focus more on cardio-type workouts, than jarring or heavy ones.  (Most cardio happens to be jarring though — much suck)

Warmup

I decided to avoid the jarring of jumping jacks, and the heavy lifting of pushups / pullups, so I jumped on the treadmill instead. I dropped to a fast walk, when the jarring of my steps had my headache re-surfacing.

Then, after a few (very few) minutes on the treadmill, I got right into the complex.

Workout

Complex of:

• Deadlift
• Power Clean
• Front Squat
• Push Press

I did one set at 85#, and decided it was wearing me out too much I dropped to 75#, and did 3 sets of 6.

I’ll try to do some hiking / slow jogging in the park this afternoon.