Feeling good

I felt great during the workout this morning. I had one of those CrossFit moments where you finish the last round, look around, and realize that you are much farther ahead than most of the class. That's when you think that you must have counted wrong, then realize you didn't.

WOD (for time):
800m run
Five rounds:

• 7 back squats (185lbs)
• 7 db floor press (45lbs / lay on the floor instead of a bench)
• 7 dead hang pull ups

800m run

My time was 17:33.

Monday, March 29th


WOD (for time):

3 Rounds:

• 7 Ring push ups
• 9 K2E
• 12 Lateral jumps

2 Rounds:

• 400 m Run
• 15 OHS  (83/115)

1 Round:

• 200 m Run
• 9 Thrusters (83/115)
• 9 Pull ups

My time was 16:37

Knees to elbows (K2E)

Front Squats, HSPU, Sumo High Deadlifts, Ball Slam

First part of the workout was 3 sets of 3 front squats. My weight was 185lbs.

WOD (as many rounds as you can in 15 minutes):

• 5 hand stand push ups (HSPU)
• 12 sumo high deadlifts (95lbs)
• 15 ball slams

I completed 6 rounds.

CrossFit at Google

Friday, March 26

There were a couple of beginners CrossFit classes for Googlers today at Charleston Park. Everyone seemed to love it! I hope we get regular CrossFit going on at Google. I'd love to work out at a decent hour instead of 6AM.

WOD:
4 rounds of air squats. 40 seconds of work followed by 10 seconds of rest.
200m jog
4 rounds of push press (with pvc pipe). 40 seconds of work. 10 seconds of rest.
200m jog
4 rounds of push ups. 40 seconds of work. 10 seconds of rest.
200m jog
4 rounds of hollow hold. 40 seconds of work. 10 seconds of rest.
200m jog

Clean, Jerk, Pull Up, and Dip

Loved the workout today.

WOD (3 rounds for time):

• 9 clean + jerk
• 18 pull ups
• 18 dips
• 3 minute rest

I used 115 lbs for the clean + jerk. My times:

5:46 - round 1

6:50 - round 2

7:46 - round 3

Clean and Jerk

“Christine”

WOD: “Christine”

3 rounds for time:

• Row 500m
• Deadlift x 12 (175lbs)
• Box jumps x 21

My time was 16:48.

Watch "Christine":

Whatever

Today the workout was a collaborative process. We got to suggest exercises and the trainer wrote them on the whiteboard. Each person chose 5 from the list for their workout. Each exercise was to be done for a total of 41 reps in honor of Michele's birthday.

WOD (5 rounds):

• 8 wall balls (20 lbs)
• 1 rope climb
• 8 box jumps
• 8 handstand pushups
• 8 lunges

Do 8 reps for each item. Do 9 reps for one of the rounds.  My time was 13:22.

Back Squats and Pull Ups

WOD (5 rounds; not for time):

• back squats (5 reps / 205lbs)
• max pull ups

Pull up numbers: 15, 10, 7, 5, 4

The weight used for back squats was supposed to be heavy, but not heavy enough to require spotters. We were really focusing on form.

Run. Swing. Sit up .

WOD (3 rounds):

• 800m run
• 25 KBS (24kg)
• 25 sit ups

My time was 18:22

It's a trap

Monday, March 16

My traps are killing me.

WOD:
800m run
3 Rounds

• 10 Dead lifts
• 7 Hang power clean
• 5 push jerk

400m Run
2 Rounds

• 10 Dead lifts
• 7 Hang power cleans
• 5 Push jerks

200m Run
1 Round

• 10 Dead lifts
• 7 Hang power cleans
• 5 Push jerk

My time was 22:02. Weight was 115 lbs.

Sunny Saturday Morning

This was one of those workouts where I almost lost my dinner from last night.

WOD (3 rounds):

• box jumps (1 minute)
• ring dips (1 minute)
• rest (1:30)
• wall ball (1 minute @ 20lbs)
• KBS (1 minute @ 24kg)

Kettle bell swing demo:

http://www.youtube.com/watch?v=rJqPgV681Hg

Run

Went for a 3 mile run tonight. My time was ~28 minutes.

Press

Today was mostly prep for back squats later in the week.

WOD: Press - 3 sets of 3. My weight was 115 lbs.

The rest of the time was used for doing box squats (practicing proper form of back squats).

Check out some back squats:

http://www.youtube.com/watch?v=WYeDpZfzEUY

“Storm Chipper”

WOD: Storm Chipper

• 400m Run
• 21 KBS  (24 lbs)
• 12 Pull ups
• 400m Run
• 15 OHS  (95 lbs)
• 400m Run
• 9 Deadlifts (225 lbs)
• 9 HSPU

I forgot to note my time. The important part is that I did the prescribed weight for all the lifts.

For those who don't know:
WOD = workout of the day

KBS = kettle bell swings

OHS = over head squats

HSPU = handstand pushups

Snatch and Thrust

WOD (5 rounds):

• 7 snatches (95lbs)
• 5 thrusters (95lbs)
• 3 box jumps

My time was 15:02

What the heck is a snatch? Watch this.

Thrusters:

Press and Row

Fun workout this morning.

WOD (21, 15, 9):

• row (calories)
• shoulder press

Do the above for 21 reps, 15 reps, and 9 reps.

My time was 8:52.

Holy Medicine Ball

Today was one of those days when the warmup could have been the workout and I would have been good. The warmup involved medicine balls and so did the workout.

WOD (Schweaty Ballz):

Do three rounds of the following:

• medicine ball pushups (7)
• medicine ball cleans (10)
• wall ball (15)

After 3 rounds of the above, take your 20 pound medicine ball with you on a 200m run. Repeat all of this for a total of 3 rounds.

My time was 20:31 (or something like that).