Okay, here's the WOD I'll be doing this afternoon if nothing gets in the way:
Puppies:
Complete as many rounds in 15 minutes as you can of:
Run 200 meters
10 Beginner Pull-ups
10 Hip Extensions or supermans
10 Second total L-sit
I think the pull-ups are going to be hard with the way my basement is currently set up. I can't do the feet on the floor plank style anymore. So these will most likely be jump-up to the pull-up bar beginner pull-ups.
Didn't do anything yesterday. Depending on how sore I am, I will try to do the split-jerk WOD with low weight after this one since I missed it yesterday.
At it again...
It has been a long hiatus from Crossfit for me and after doing a workout last night, I have definitely missed almost puking ever day:)haha.
Today's WOD is Split Jerks 1-1-1-1-1-1-1
Yesterday I did a modified (buttercup) workout. Instead of the RX'd below:
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
I did:
Three rounds for time of:
45 lb. deadlifts, 5 reps
10 Burpees
Time = 5:51.
Death to burpees:)!
Last workout, 12/9 - Annie
20-15-10
Single Unders
Situps
I didn't time it since it was my first day back in over a month, but what with moving the dogs out of the way and taking it slow, it was around 10-15 minutes.
Did basic warm-up of jogging on the treadmill for a few minutes, pushups, jumping pullups.
Today's WOD is Split Jerks 1-1-1-1-1-1-1
Yesterday I did a modified (buttercup) workout. Instead of the RX'd below:
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
I did:
Three rounds for time of:
45 lb. deadlifts, 5 reps
10 Burpees
Time = 5:51.
Death to burpees:)!
Last workout, 12/9 - Annie
20-15-10
Single Unders
Situps
I didn't time it since it was my first day back in over a month, but what with moving the dogs out of the way and taking it slow, it was around 10-15 minutes.
Did basic warm-up of jogging on the treadmill for a few minutes, pushups, jumping pullups.
Squats
Yesterday I warmed up with 0.5 mile run, horizontal pull-ups, ghd ball sit-ups and broomstick shoulder rotations.
For the work out, I did front squats, 10 reps. with a 45 lb. bar. Felt good, concentrated on form.
On Tuesday, I did the same thing, plus 15 (15lb.) kettlebell swings, but minus the ball sit-ups. I've also been concentrating on stretching to try to increase my flexibility. Thinking about enrolling in a yoga class or something.
For the work out, I did front squats, 10 reps. with a 45 lb. bar. Felt good, concentrated on form.
On Tuesday, I did the same thing, plus 15 (15lb.) kettlebell swings, but minus the ball sit-ups. I've also been concentrating on stretching to try to increase my flexibility. Thinking about enrolling in a yoga class or something.
Not feeling it
Well, I definitely wasn't feeling it last night. Did a warmup and did a few pull-up attempts, situps, etc. (btw - taking time off was a BAD idea when it comes to my pull-up work) and started to do the 12 burpees, 12 pull-ups WOD and after 7 burpees I was nauseated (more so than usual with burpees, which I HATE!). I think this not sleeping for the past 3 nights is really hurting me.
Tonight I'm going to run the 5K WOD, so hopefully I can crank that out. Don't really care about my time, I just want to try to complete it.
I'm also going to start doing 10 jumping pull-ups every day and see if that doesn't help me get a real pull-up.
Tonight I'm going to run the 5K WOD, so hopefully I can crank that out. Don't really care about my time, I just want to try to complete it.
I'm also going to start doing 10 jumping pull-ups every day and see if that doesn't help me get a real pull-up.
Back In the Groove
Hopefully, at least. I ran for a little while this afternoon (in intervals) and vented some aggression on the punching bag. I also did some kettle bell swings (15lbs.). I didn't do the WOD, but I hope to get back on track doing the WOD's starting tomorrow. I just wanted to take it easy today since it's my first day back after a LONG time. I don't know what it is about fall/winter time... maybe it's the cold weather, maybe it's all the drinking and football, but it is SO hard for me to get motivated to work out. Today was a really nice day, though. :)
Slacker
Well, I've been off the Crossfit routine for 2 cycles now. I plan to start back up now that year end (CRAZY, BUSY, STRESSFUL time at my job) is over and I can get back on track.
I tried to start the zone diet with Adam and myself this week, but we didn't get past 2 days. I've still been trying to eat in the zone, but I haven't had as much time to get the meals prepared for Adam. I will work on this now that things are settling back again.
I'll post on Sunday for whatever WOD that day is (and Saturdays as well, since I'll be tailgating and won't have time for the WOD).
I tried to start the zone diet with Adam and myself this week, but we didn't get past 2 days. I've still been trying to eat in the zone, but I haven't had as much time to get the meals prepared for Adam. I will work on this now that things are settling back again.
I'll post on Sunday for whatever WOD that day is (and Saturdays as well, since I'll be tailgating and won't have time for the WOD).
Rest Day
Today is a rest day, and I'll probably be resting (even though I missed the WOD yesterday) because Adam is taking me to see "Chicago" at the Roanoke Civic Center. I'm so excited! But it also means I won't have time to catch up on "Nicole". Guess it looks like 2 WOD's on Friday and we know how well THAT works out. I guess it will depend on the WOD. Or maybe I can double up on Saturday, do one in the morning, one in the afternoon.
I can't wait for tonight!!! :)
I can't wait for tonight!!! :)
"Nicole"
Tonight is PK's pizza night with Mom, so I'm going to try to go easy on the pizza and do this WOD after dinner. Might be tough, but I'll see how it goes.
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Should be fun to work on pull-ups since I definitely need the practice. My shoulders/arms are pretty sore from yesterday's shoveling WOD, but I won't be REALLY sore until tomorrow, thank god:).
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Should be fun to work on pull-ups since I definitely need the practice. My shoulders/arms are pretty sore from yesterday's shoveling WOD, but I won't be REALLY sore until tomorrow, thank god:).
Shoveling pt. 2
Wow, this was not as fun as I thought it would be:). Times are below:
Round 1 - 4:05
30 shovels (45lb. bar)
30 push-ups (10 regular push-ups, 20 girl push-ups)
Round 2 - 3:24
25 shovels (45lb. bar)
25 girl push-ups
Round 3 - 2:43
20 shovels (45lb. bar)
20 girl push-ups
Round 4 - 2:00
15 shovels (45lb. bar)
15 girl push-ups
Round 5 - 1:09
10 shovels (45lb. bar)
10 girl push-ups
Round 6 - 0:41
5 shovels (45lb. bar)
5 girl push-ups
Total time = 14:02
For w/up, I did the regular joint movements, 3 band-assisted pull-ups, and 10 hspu progression movements on an exercise ball. My arms felt like they were full of lead after the first 30 mock shovels.
Round 1 - 4:05
30 shovels (45lb. bar)
30 push-ups (10 regular push-ups, 20 girl push-ups)
Round 2 - 3:24
25 shovels (45lb. bar)
25 girl push-ups
Round 3 - 2:43
20 shovels (45lb. bar)
20 girl push-ups
Round 4 - 2:00
15 shovels (45lb. bar)
15 girl push-ups
Round 5 - 1:09
10 shovels (45lb. bar)
10 girl push-ups
Round 6 - 0:41
5 shovels (45lb. bar)
5 girl push-ups
Total time = 14:02
For w/up, I did the regular joint movements, 3 band-assisted pull-ups, and 10 hspu progression movements on an exercise ball. My arms felt like they were full of lead after the first 30 mock shovels.
Shoveling
I ALMOST didn't do the "Filthy 50" last night, but at the last minute, decided I better since I was already 2 days behind. Skipped doing "Isabel" which was snatches, b/c I don't have anyone to help me with form and I'm a little afraid of the snatch (haha).
So, for the "Filthy 50"
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 15 lbs.
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 10 x 45lbs. & 10 x 10lbs.
20 Back extensions (subbed Supermans)
20 Wall ball shots, 4-5 pound ball (definitely need to get a heavier ball)
15 Burpees
20 Standard Jump Rope Jumps
Needless to say, the Burpees smoked me as usual. Total time was 12:43. Definitely not a good time, but considering I had been slacking off for the past 2 days, it was understandable. Had a few cheetos before the workout.. bad idea:).
Tonight is a fun one, probably a smoker, but still seems like fun.
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups
I'm going to attempt to do this with a 45lb. barbell. Hopefully I can get the first couple of rounds out with this. If I get to failure, I'll switch to the 10lb. bar.
So, for the "Filthy 50"
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 15 lbs.
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 10 x 45lbs. & 10 x 10lbs.
20 Back extensions (subbed Supermans)
20 Wall ball shots, 4-5 pound ball (definitely need to get a heavier ball)
15 Burpees
20 Standard Jump Rope Jumps
Needless to say, the Burpees smoked me as usual. Total time was 12:43. Definitely not a good time, but considering I had been slacking off for the past 2 days, it was understandable. Had a few cheetos before the workout.. bad idea:).
Tonight is a fun one, probably a smoker, but still seems like fun.
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups
I'm going to attempt to do this with a 45lb. barbell. Hopefully I can get the first couple of rounds out with this. If I get to failure, I'll switch to the 10lb. bar.
Filthy Fifty
Well, didn't get to the 5K yesterday. Had a fun afternoon with a buddy instead. So I did the 5k this morning. God, that took FOREVER. Time below:
Run/walk 5K (approx. 3.1 miles)
First 2.5K - 18:30
Last 2.5K - 20:00
Total time for 5K - 38:30
Today's WOD is the "Filthy Fifty". I always have to scale this. The RX'd WOD is below as well as my scaling. I hope to do this this afternoon after a family BBQ, but it might have to wait until tomorrow.
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Puppies (SCALED):
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps
Last time I did this WOD, I scaled to "Buttercup" (which is 10-15 reps instead of 20). Time was 10:52. Hope to come close to this but with the increase in scaling.
Run/walk 5K (approx. 3.1 miles)
First 2.5K - 18:30
Last 2.5K - 20:00
Total time for 5K - 38:30
Today's WOD is the "Filthy Fifty". I always have to scale this. The RX'd WOD is below as well as my scaling. I hope to do this this afternoon after a family BBQ, but it might have to wait until tomorrow.
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Puppies (SCALED):
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps
Last time I did this WOD, I scaled to "Buttercup" (which is 10-15 reps instead of 20). Time was 10:52. Hope to come close to this but with the increase in scaling.
"Grace"
"Grace"
30 Clean & Jerks, 135 lb.
I didn't bother to time this one since it is my first time attempting clean & jerks. I just worked on form.
15 - 10lb. bar C&J's
5 - 45lb. bar C&J's
Today's WOD is : Run 5K. Yippee;) Just what I said I needed to work on. I also need to get back into practicing pull-ups and handstand push-ups. I've gotten out of the routine of doing the progressions as warm-ups. Might wait and do this WOD on Saturday since hopefully Adam and I will be going out tonight. Have to wait and see on this one.
30 Clean & Jerks, 135 lb.
I didn't bother to time this one since it is my first time attempting clean & jerks. I just worked on form.
15 - 10lb. bar C&J's
5 - 45lb. bar C&J's
Today's WOD is : Run 5K. Yippee;) Just what I said I needed to work on. I also need to get back into practicing pull-ups and handstand push-ups. I've gotten out of the routine of doing the progressions as warm-ups. Might wait and do this WOD on Saturday since hopefully Adam and I will be going out tonight. Have to wait and see on this one.
Rest Day
Thank god for this. I couldn't get any sleep last night because I was still so sore from "The Chief" and even had trouble getting out of bed!! This is insane. I've gotta stop skipping days b/c it really makes it that much harder to get my body used to this. Anyways, going to rest up big time today and do NOTHING:).
(Oh! And hope for a back massage from the hubby)
(Oh! And hope for a back massage from the hubby)
"Michael" Times
This WOD actually felt good, even though I'm really tired after completing it. I was so tight from "The Chief" that the running loosened me up some. However, I'm quickly realizing that I'm an incredibly SLOW runner. Gotta work on that. Below are times:
"Michael"
Three rounds for time of (pack scale):
Run 800 meters (approx. 0.5 mile)
35 back extensions (subbed supermans)
35 situps
Round 1 - 8:46
Round 2 - 8:16
Round 3 - 7:59
Total time - 25:01 (if my addition is correct - I hate adding time, it always throws me).
"Michael"
Three rounds for time of (pack scale):
Run 800 meters (approx. 0.5 mile)
35 back extensions (subbed supermans)
35 situps
Round 1 - 8:46
Round 2 - 8:16
Round 3 - 7:59
Total time - 25:01 (if my addition is correct - I hate adding time, it always throws me).
Michael
Today's WOD is "Michael". Details are below. I'll post times tonight after completion.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
I'll probably need to scale this. We'll see.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
I'll probably need to scale this. We'll see.
The Chief kicked my tail...
I grossly underestimated the toughness of "The Chief". There was no way I was going to be able to do "Fran" after that one:). Getting upstairs was almost beyond my ability after that. Stats are below:
"The Chief"
Max rounds in 3 minutes of:
45lb. power cleans, 3 reps
6 pushups
9 squats
Rest 1 minute & do 5 cycles.
Cycle 1 - 4 rounds
Cycle 2 - 3 rounds (did girl pushups after first round)
Cycle 3 - 3 rounds (girl pushups)
Cycle 4 - 3 rounds (girl pushups)
Cycle 5 - 2 rounds (girl pushups)
I was actually wheezing a little during the final rounds:)haha.
In total, I did:
45 reps of the 45lb. power cleans
90 pushups
135 squats
Damn good!
"The Chief"
Max rounds in 3 minutes of:
45lb. power cleans, 3 reps
6 pushups
9 squats
Rest 1 minute & do 5 cycles.
Cycle 1 - 4 rounds
Cycle 2 - 3 rounds (did girl pushups after first round)
Cycle 3 - 3 rounds (girl pushups)
Cycle 4 - 3 rounds (girl pushups)
Cycle 5 - 2 rounds (girl pushups)
I was actually wheezing a little during the final rounds:)haha.
In total, I did:
45 reps of the 45lb. power cleans
90 pushups
135 squats
Damn good!
Weekends
I can never seem to be motivated on the weekends to do the WOD's. Mostly because we have guests in town and are drinking lots. Drinking (being hung over) doesn't go well with exercise, at least not in my book. So tonight I'm going to try to catch up and do 2 WOD's. Not sure how this will go, but I'm going to attempt it. Below are the workouts as well as the scaling.
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps -- I'll be doing 45 lb. power cleans
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
and... the dreaded...
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (I'll be doing 45lb. thrusters)
Pull-ups (band assisted)
--instead of the reps above, I'll be attempting the buttercup scaling of 15-12-9 reps for each exercise.
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps -- I'll be doing 45 lb. power cleans
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
and... the dreaded...
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (I'll be doing 45lb. thrusters)
Pull-ups (band assisted)
--instead of the reps above, I'll be attempting the buttercup scaling of 15-12-9 reps for each exercise.
"Daniel"
Okay, I finally completed (albeit scaled) a Crossfit WOD. First time in what feels like forever! Times/reps are below:
Daniel:
* 12 Pullups (band assisted & jumping)
* 200 m run
* 12 reps - 45lb. thrusters
* 400 m run
* 12 reps - 45lb. thrusters
* 200 m run
* 12 pullups (band assisted, jumping, and reverse)
Total time -- 14:15 (pull-ups killed me)
Feel like puking... but feel good:). I started the WOD planning to do 15 reps on the pullups and thrusters, but just wasn't able to complete that many. Will attempt to do 15 reps next time around.
Daniel:
* 12 Pullups (band assisted & jumping)
* 200 m run
* 12 reps - 45lb. thrusters
* 400 m run
* 12 reps - 45lb. thrusters
* 200 m run
* 12 pullups (band assisted, jumping, and reverse)
Total time -- 14:15 (pull-ups killed me)
Feel like puking... but feel good:). I started the WOD planning to do 15 reps on the pullups and thrusters, but just wasn't able to complete that many. Will attempt to do 15 reps next time around.
Back at it
Well, I've been out of the cycle for a few days now. Had a touch of some stomach bug that has left me feeling like a big puss again. Yesterday's WOD and times are below (it was a pathetic showing for me - hope to be back at it tonight).
WOD - 9/10/08
Five rounds for max reps of:
* Body weight bench press (subbed push jerks with 45lb. bar)
* Pull-ups (No added weight - band assisted)
* Body weight back squat (45lb. bar)
Only completed 1 round:
10 Push Jerks
3 Band Assisted Pull-ups
12 Back squats
Today is Hero WOD of our choice. I'm choosing "Daniel", details and scaling below. I'll post times tonight after I complete it.
Daniel WOD:
Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
* 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
Buttercup Scaling:
* 15 Pull-ups
* 200 meter run
* 15-35 pound Thruster, 15 reps
* 400 meter run
* 15-35 pound Thruster, 15 reps
* 200 meter run
* 15 Pull-ups
(Pull-ups will be combo of band-assisted and jumping)
WOD - 9/10/08
Five rounds for max reps of:
* Body weight bench press (subbed push jerks with 45lb. bar)
* Pull-ups (No added weight - band assisted)
* Body weight back squat (45lb. bar)
Only completed 1 round:
10 Push Jerks
3 Band Assisted Pull-ups
12 Back squats
Today is Hero WOD of our choice. I'm choosing "Daniel", details and scaling below. I'll post times tonight after I complete it.
Daniel WOD:
Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
* 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
Buttercup Scaling:
* 15 Pull-ups
* 200 meter run
* 15-35 pound Thruster, 15 reps
* 400 meter run
* 15-35 pound Thruster, 15 reps
* 200 meter run
* 15 Pull-ups
(Pull-ups will be combo of band-assisted and jumping)
Whacked
I completed yesterday's and Wednesday's WOD as rx'd. Below are details:
Deadlift 3-3-3-3-3 -- 45 lb. bar
Back Squat 3-3-3-3-3 -- 45 lb. bar
For warm up, I did 6 band assisted pull-ups and worked on jump rope skills. I'm trying to learn double-unders, and I succeeded... at whacking myself in the back of the head, multiple times, with the jump rope. Guess I need to keep working.
Here's a video on how to work on progression of this skill (they make it look so easy!) : (okay.. I can't figure out how to get the video up here, but I'm working on it)
And today is a rest day!!
Deadlift 3-3-3-3-3 -- 45 lb. bar
Back Squat 3-3-3-3-3 -- 45 lb. bar
For warm up, I did 6 band assisted pull-ups and worked on jump rope skills. I'm trying to learn double-unders, and I succeeded... at whacking myself in the back of the head, multiple times, with the jump rope. Guess I need to keep working.
Here's a video on how to work on progression of this skill (they make it look so easy!) : (okay.. I can't figure out how to get the video up here, but I'm working on it)
And today is a rest day!!
Skipped Already
And on Day 2, I skipped the WOD. I guess this isn't working out as a motivation device:). However, I plan to make up yesterday's WOD today. Below are the WOD's. I will post my weights after I complete the workout.
Wednesday's WOD - Back Squat 3-3-3-3-3
Today's WOD - Deadlist 3-3-3-3-3
Wednesday's WOD - Back Squat 3-3-3-3-3
Today's WOD - Deadlist 3-3-3-3-3
Crossfit Blog Post #1
I'm starting this blog to keep a running tab on my progress as I work out to the Crossfit.com program. I will post the WOD's and how I've scaled them (taken from the BrandX Crossfit site) and my times/rounds/measures. Here goes for today:
WOD: Push Jerk 3-3-3-3-3 -- 45lb. bar
Warm-up - 10 pushups, 6 band assisted pullups (2 small bands) and 10 ball (modified GHD) situps, and 15 push jerks using the 10 lb. bar.
Still no pull-ups yet, but can now do 3 band assisted pull-ups in a row. YIPPEE! :)
WOD: Push Jerk 3-3-3-3-3 -- 45lb. bar
Warm-up - 10 pushups, 6 band assisted pullups (2 small bands) and 10 ball (modified GHD) situps, and 15 push jerks using the 10 lb. bar.
Still no pull-ups yet, but can now do 3 band assisted pull-ups in a row. YIPPEE! :)
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