CrossFit, Health

My CrossFit Journal (week 9)

1 Comment

______________________________________________

Week 9 Day 1.

3 Rounds for time:

100m Run
50 Push-ups
100m Run
50 Sit-ups
100m Run
50 Squats
100m Run
50 Supermans

[click image to enlarge]

I remembered the warmup of this day so finally I can post it. I’m telling you—warmups are just like workouts in itself. We had to run 200m, do 10 wall squats, a bunch of leg swings, 15 pushups, and then we had to do 10 of each thing listed for the WOD above, plus 8 wall climbs. Wall climbs are one of my favorite workouts. It’s basically where you set yourself up in a pushup position, and walk your feet up the wall, and while your feet are doing that your hands go in towards the wall. It’s tough, but SO awesome.

The WOD was tough, and I ended up almost doing the full three rounds in the 30 minutes we were given. I was at 5 squats when the buzzer went off.

 

______________________________________________

Week 9 Day 2.

5 Rounds

5 Power clean; 135/95lbs (45lbs for me)
10 Front squat  (45lbs)
5 Jerk (45lbs)
20 Pull-ups (black and red elastics)
Rest 2 mins

I’m glad I’m keeping track of these WODs because I had to look back to see what I lifted for the Front Squat in my CrossFit archive. Here was our warmup before the WOD:

10 wall squats
20 jumps over peralette things
10 pushups on peralette (if I can’t spell it, I can’t google it to show you what it looks like!)
then hold pushup in plank position for 15 seconds
20 more jumps over peralette thing
10 pushups with toes on bar
Hold pushup in plank for 15 seconds

BAM! Like that.  The class was a bit full so I had to team-up with my running buddy doing the WOD. Both of us were the only people teamed up with someone, and we had 30 minutes to complete the 5 rounds. I found a new way to hold the Front Squat weighted bar on your shoulders so your wrists don’t feel like they’re going to break and crumble into pieces. Hold with two fingers! Not your whole hand. So much ‘easier’. I started my pull ups on the elastics just minutes before the 30 minute timer went off. I had 7 left to do when he said “TEN SECONDS LEFT” and I pumped them out so fast, and did my very very last one as the timer went off. Awesomesauce.

______________________________________________

Week 9 Day 3.

10 wall squats
20 overhead lunges (I used a 25lb plate)
30 supines
40 pull ups
50 tru push ups
2km run
[click to enlarge]
I’m so pleased with my pull ups. I’m still doing assisted pull ups with an elastic band – but I’m on the VERY LAST elastic (there’s like 6 different colored elastics and you pair them together to help you with your pull ups). I wanted to show a video of what I’m ALMOST doing on my own, like this guy! So ten seconds in until about 30 seconds is what I’m trying to achieve. Watch this video! SO EXCITING!!!!!

 

 

[ older CrossFit journal entries ]

Continue Reading

CrossFit, Health, Photos

My CrossFit Journal (week 8)

No Comments

______________________________________________

Week 8 Day 1.

AMRAP 20 (= As many rounds as possible in 20 minutes)
5 Push Press (155/110)
5 Burpees
200m Run

(Clearly in the mood to search google for CrossFit cartoon images)

I definitely cannot do a push press of 110lbs over my head. Apparently what was set up for us last Saturday was 65lbs. Either I was weak on this (‘today’) or I was psyching myself out. I had to drop down to 55lbs which I could pump out 2 or 3 and had to rest to get another few out to get to the 5 push press. Burpees were good. Hands always get dirty from the floor, and I often do burpees on my knees. 200 meter run went better than I thought it would. I had my breathing completely controlled and kept good pace.

I ended up doing SEVEN flipping rounds!!!!!

______________________________________________

Week 8 Day 2.

Dead Lift
3-3-3-3-3-3

I ended up starting my workout with a total of 65lbs and slowly went up to 95lbs. I ended up going over to my friend who introduced me to CrossFit and watched her do her deadlifts. Do 3, and rest for 2 minutes. She had a bunch of really heavy weight on there. I tried to do one deadlift, and then I tried to do 3. I abandoned my weights and just ended up sharing a bar with her. We were doing 135lb deadlifts you guys!!! How insane is that? Just a few weeks ago I felt that 75lbs was difficult!!!!!!

______________________________________________

Week 8 Day 3.

AMRAP 15
60 Bar-facing burpees
30 O/H Squat; 125/95lb (I did 25lbs total lol)
30 pull ups
30 supines

We had 15 minutes to do AMRAP (As Many Rounds As Possible) which was really to try and complete just the one round. I remember looking at the clock and it said 7:20 into the workout and I was still doing those bleeping burpees. It was slower because we had to jump over the bar. Surprisingly how slow it makes you. The squats were difficult too. My shoulders need more strength training.

As the timer beeped, I was on my supines and I cranked out just 5. Still pretty good!

I really need to start posting the warm up’s as well. We ended up doing goodness only knows how many burpees, then burpees again with 3 pushups, then burpees with 5 pushups. Plus some more stuff I don’t really remember since it’s never posted online about the warmups. Sweat fest. The bar facing burpees was just jumping over a long bar with weights on it, then do a burpee on each side.. I think I explained it well. Right? Toughie today.

[ older CrossFit journal entries ]

Continue Reading

CrossFit, Daily, Photos

My CrossFit Journal (week 7)

No Comments

I really dislike interrupting my scheduled workouts. This week, 3 times I ended up going to CrossFit, which isn’t bad in retrospect. But it felt like days between. Which it was. lol…

______________________________________________

Week 7 Day 1, Sunday.

4km run with a few of us!

CrossFit classes aren’t scheduled for Sunday’s but for the month of April they’re going to start doing short runs (3-4k) and long runs right after (about 10k). In May I think they’re going to switch over to cycling. Since I’m not interested at all in cycling and I don’t have a bike I guess I’ll have to do my own thing. It’ll be okay, because Soccer starts in May and we’ll be playing on Sundays.

______________________________________________

Week 7 Day 2, Monday.

3-3-3-3-3-3
Hang Clean

What it looks like:

I had no idea that we were even doing our workout this day. It was so subdued and calm in the gym that night. I spent most of my time gabbin’ away with the girls and doing a handful of Hang Cleans. I suppose I ended up doing 6 rounds of 3. It sure did feel like a long time I was there “not working out” lol. The warm up had me sweating way more than the work out. Isn’t that funny?  Since this was only a one-workout workout, I decided to find a video on YouTube and embed it so I didn’t have to find illustrations and crop them in photoshop and paste them in here and then go “oh, I found this on google” so hopefully you’ve enjoyed the video!

______________________________________________

Week 7 Day 3, Saturday.

“Fight gone bad” was the name of the WOD and it’s taken from The Fight Club movie, where you do three rounds and 5 mins per round.

1 min push press
1 min burpees (or Row)
1 minute wall balls
1 minute SDLHP (Sumo Deadlift High Pull)
1 min box jumps
1 min rest (soo so needed lol)

What the workout looked like:

My first round I did 74 in total (keep adding up your reps even when switching to the next ‘station’). Second round I was out of breath and the push press felt difficult. Instead of pushing out the burpees like I did in the first round, I ended up doing rows. For rows, you do not count the rows but rather the calories that you burned… and count that for your round. It was low… I ended up doing 62 my second round. Third round I knew I was close to the finish so I pounded out some good SDLHPs and box jumps and made it to 73!!

Some days you just feel off and today (Saturday) I knew from the get-go that I was going to have an off day. I couldn’t even skip for a warm up without tripping over my feet and my glutes and hamstrings felt soo heavy. Back at it tomorrow!!

[ older CrossFit journal entries ]

Continue Reading