50 in the Clip

"50 in the clip" is a great title for a rap song. Not so great as a workout.

Warm up:

• one minute jump rope
• 45 seconds double-unders jump rope
• one minute jump rope
• one minute double-unders jump rope
• rest
• two minutes double-unders (count reps)
• rest
• two minutes double-unders (try to beat previous)
• rest

WOD: 50 in the Clip

• 50 Burpee Clean & Jerks @ 75lbs

Yeah. Do this 50 times.

Thanksgiving Workout Of The Day (WOD)

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.

Check out the photo of the 8am and 9am CrossFitters.

Example of "knees to elbows".

First Day of CrossFit Class

Today was my first CrossFit class after finishing the training. We mostly worked on deadlifts.

CrossFit Personal Training Complete

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.

Beat Down

This morning our trainer, Gary, beat us down. We did three rounds, one minute for each exercise, of the following:

• rope climbs
• wall ball
• push press
• ball cleans
• ring dips

I almost lost my breakfast twice.

I Love Salsa!

Made my three block dinner tonight consisting of shrimp, salsa, avocado, and tortilla chips.

Sorry for the poor quality phone photo.

Thrusters at 6am

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.

The Snatch

One of the things we worked on this morning was the snatch. This was my first time, but I really enjoyed it. Check out this example:

Beginning with less blocks

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.

Here is my three block dinner.

My First Zone Meal

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).

Look at all that food!