The last workout of 2009 was a blast. Working as a four person team made it fun as did having two visitors from Australia. I don't remember their names, but they were a lot of fun. Happy new year!
WOD:
100 KBS (24/16kg)
200m Run
300 Push Press
400 Squats
400 Sit Ups
300 Push Ups
200m Run
100 KBS
Done in 4 person teams. Only 2 people can be working at a time.
This morning there were just two of us for the 6 AM workout and only one of us did the "cookie". I'm guessing the numbers will pick back up when the holidays are over.
WOD: Bench press
Work up to a working weight and do three sets of 5.
The workout concluded with a "cookie":
7 chest-to-bar pull ups
7 weighted lunges
Do the cookie 5 times without rest. My time was 5:27.
A handful of diehards showed up this morning for the 6am workout. After the warm up we worked up to a working weight for 3 sets of 5 dead lifts. When everyone was ready, we did the following.
WOD: 3 sets
400meter run for time
5 dead lifts (185lbs)
After the run, we had 5 minutes to recover and complete 5 dead lifts. Then we did it all over again twice more. My 400meter run times: 1:25, 1:29, 1:24
Shari brought us our work of the day this morning at 7 AM. After eating junk all day on Christmas we were greeted with "CrossFit Disco", from the CrossFit gym in Stockholm. I was dragging from the very beginning.
WOD: CrossFit Disco
70 double unders
60 kettlebell snatches (30 each arm)
50 box jumps
40 wall ball burpees
30 pull ups
20 clean and jerks (89lbs)
10 clap pushups
The two other people working out smoked me. I finished in 28:49.
Like the Thanksgiving workout, the Christmas eve workout put together by CrossFit Santa Cruz Central was a lot of fun.
WOD: “12 Days of Christmas ‘09″
Rope Climb
HSPU
Lunges (each leg)
DB Push Press (25#/35#)
DB Front Squat
DB HPC or Hang Split Clean
Pull Ups
Dips
Double Unders
Sit Ups
Calories on rower
Burpees
The workout is done the way the song of the same name is sung. Do 1 rope climb. Do 2 hand stand push ups (HSPU) followed by 1 rope climb. Do 3 lunges (each leg) followed by 2 HSPU and 1 rope climb. Etc. etc.
The workout is for time. I finished in 34:18.
12 Days of Christmas workout action shot at CrossFit Santa Cruz Central.
Today was a nice break after doing Fight Gone Bad yesterday. We worked on overhead squats. This was my first time doing them for real. Previously I learned them, using very light weight, during training.
WOD: Overhead Squats
Work up in weight as you go down in reps - 5, 4, 3, 2, 1
My numbers were pretty low, but I jumped up in weight at the end as my form got better.
95lbsx5
117lbsx4
127lbsx3 (got one, then dumped it)
127lbsx2
135lbsx2
Mark Rippetoe: In the Gym with Coach Rip, Overhead Squats
Today was my first day back in the gym since being down sick for about a week. On the way to the gym (at the fine hour of 5 AM) I was hoping the workout would be semi-easy. I don't get breaks like that. As it turned out, the WOD was Fight Gone Bad. I had never done FGB, but I have seen some videos of it. It's a pretty intense workout.
WOD: Fight Gone Bad
One minute of each of the following exercises (no breaks in between). When you have finished all the exercises, rest one minute. Do three rounds.
Row machine
Wall ball (20lb)
Sumo deadlift (75lb)
box jumps
Push press (75lb)
Check out this video on how this workout got it's name.
Completed my second CrossFit workout today. I think I'm going to feel this one in the morning.
Warm up (each item x10. Two rounds):
shoulder press
shoulder rolls
situps
pushups
Grab a medicine ball and do 10 squats. Run "alley loop" with the ball. 10 squats with the ball at the alley entrance. 10 at alley exit.
WOD:
There were a lot of us for the 8am Thanksgiving workout. We broke into three teams and did three rounds of the following:
box jumps
burpees
double unders
knees to elbows
thrusters
row machine
Everyone on the team started at a different station. One round was completed when everyone on the team had completed all stations. First round was 21 reps for each exercise. Second round was 15, and the third round was 9.
This was my second official CrossFit workout since completing the 1-on-1 training. I was completely destroyed and I loved it. It was fun to see people encouraging teammates to complete their station when they were exhausted and nice to meet new people. Everybody seems to have a great attitude.
Today my work out buddy and I completed our initial CrossFit training. We join the general CrossFit population for workouts now. Can't wait for the awesomeness to begin.
During the last training session we worked on double-under jump roping and handstand pushups. I completely surprised myself by completing three handstand pushups. See the video below for how handstand pushups are done.
It was another cold, dark morning at 6am. Gary started us off with the "alley loop" and some warm up exercises. We went back over the mechanics of dead lifts, cleans, and shoulder presses. We worked on back squats and the split jerk. Then it was time for the morning workout.
Three rounds of 10 thrusters and 10 box jumps. The thrusters kicked my butt.
After speaking with my nutritionist about my problem consuming 18 blocks of food, she reduced my daily blocks to 16. I wasn't sure two blocks would make a difference, but it did. I've been able to eat everything today. I felt full all day, but the food got eaten. The goal is to eventually work back up to 18 blocks a day.
A couple of weeks ago I started CrossFit. To maximize the result of my workouts I've switched to the Zone diet. My 4 block dinner was way too much for me to consume (barely got half of it down).