CrossFit, Daily, Photos, Workout Schedule

The TWO YEAR MARK at CrossFit!

No Comments

I haven’t been going to CrossFit on a regular basis lately. Once a week is all I’ve mustered up in February. Perhaps it was the February Blues, or whatever excuse I may come up with — it was just a break and I didn’t mind it. As long as I keep going back, right?

My first receipt from CrossFit: February 24, 2011. Meaning…I passed the TWO YEAR MARK at CrossFit on February 24. I’m pretty proud of that!CrossFit-Anniversary

Last week I headed in on Thursday and did this WOD:

 ______________________________________________

year 1, week 52, day one

 CrossFit WODFor the low bar back squats I worked my way up to 85lbs and found it easier than doing regular back squats with that accumulated weight. Nicely done.

The WOD was 6 rounds of:

  • 1 minute on: 4 power cleans (I used 85lbs)
  • 1 minute on: max rep burpees.

Thankfully I completed the 4 power cleans each time. Though by the end of it, it was getting difficult. Get that butt back in time for the drop down to catch the weight! Oof. As for the burpee’s I was proud of my number on that too:

Round 1: 14 burpees
Round 2: 11 burpees
Round 3: 11 burpees
Round 4: 10 burpees
Round 5: 9 burpees
Round 6: 10 burpees

______________________________________________

[older crossfit journal entries]

Continue Reading

CrossFit, Photos

Types of shoes to wear to CrossFit

3 Comments

Reebok-Nanos

Gotta say you guys, I’m eyein the Reebok nano’s.

pink nike freesMy hot pink nike free’s I purchased on eBay for my birthday the other year are not quite fit for the garbage, but eventually they will be. Which disappoints me since I love wearing them. They’ve been my go-to CrossFit shoe for almost two years.zootsI have a pair of Zoots that I also like to wear but recently I’ve been eyeing the Reebok Nano’s, designed for CrossFitters like myself. I’m hitting the two year mark at CrossFit at the end of the month (February 2011 I first joined!), and I’m thinking of giving the pink, or yellow one’s a try.

Have to say though, the look of the Reebok CrossFit shoes are just appealing to my eyes and I want them. Pink immediately stuck out to me, then the yellow. You’re not limited to the pink or yellow either. On the Reebok site there is a rainbow of colors to choose from. One of my CrossFit coaches has these in purple.

Did you know that there is proper footwear to wear to CrossFit?

  • Too much cushioning in a regular running shoe isn’t the most favourable for getting your lifting technique down pat. 
  • You’ll lose balance on cushioned shoes thus being unstable on the ground when you lift heavier weights. Meaning if you wear minimalistic shoes you’ll get better technique since you know where your heels are when you do certain movements. Having the knowledge and and pressure of where your feet are you can improve your form and technique.
  • Not only lose balance, but strength too since you’re pushing into the soles of your shoes, and not into your heels to the ground.

Sure I’m serious about going to CrossFit, but I don’t consider myself a hardcore CrossFit athlete. I get excited when I can RX a wod. So I’m not looking for the perfect weight lifting minimalistic shoe. Just looking for a comfortable one that I can wear outside running (less than 6km) and also to CrossFit but not too minimal to the point where I can feel pebbles under my feet.

Now if only I was sponsored by Reebok Canada. That’d be sweet, ha!

I posted this image on Facebook a while ago, and the consensus was that I should go for the yellow nano’s. What do you guys think?

Continue Reading

CrossFit, FitFluential, Fitness, Health, Photos, Workout Schedule

My CrossFit Journal (Year 1, week 48)

No Comments

______________________________________________

year 1, week 48, day one

Back Squats
5-5-5-5

I worked my way up to 95lbs at the end of it. Did the 95lb back squat twice in a row, and decided to stop since I didn’t want to do any damage.

For time:

20 burpees

21-15-9
Dive Bombers
DeadLifts (105lbs)

20 burpees

I was on the 9’s for the Dive Bombers. Had 6 done, and the timer ended up beeping. I did the Dive Bombers off a 12″ box, which was much more difficult and slowed me down.

______________________________________________

year 1, week 48, day two

 Midline
3 Turkish Get Ups per side
30 Hollow Rocks
(repeat three times)

Every 2 1/2 minutes perform:

5 Thrusters; 95/65lb
15 Overhead Squat; 95/65lb
3 strict pullups
3 ring dips

6 Rounds

 The 65lb Thrusters didn’t seem like a big deal. But since we needed to keep the weight the same since we were doing overhead squats with it, I definitely needed to go down in weight. 15 OH squats is a lot! Jeesh. I ended up using a 35lb bar with 2.5’s on either side so 40lbs total weight for the WOD. Funny how five pounds makes such a difference. I tried using 45lbs and I couldn’t even get seven repetitions in!

 ______________________________________________

year 1, week 48, day three

SWOD:
4 x 1 Clean + 6 Rack Lunge
4 x 8 Good Morning
*These are to be done as a super set, Do the Lunges, then Good Morning immediately after, then rest as necessary

WOD:
AMRAP 7 mins
16 Burpees
8 Ring Push Up

For the WOD I ended up getting 2 full rounds in and 12 burpees. Ring pushups are insanely hard!

 ______________________________________________

year 1, week 48, day four

The boyfriend and I ended up doing a CrossFit WOD at home. Check it out on my previous blog post.

[older crossfit journal entries]

Continue Reading