Another Awesome Workout

it was the morning after a late night Christmas party. Time to pay for the fun.

WOD (3 rounds of the following):

• 800 meter run
• bench press (10 reps)
• kettlebell swings (10 reps)
• chest to bar pull-ups (10 reps)

I finished in 23:19.

Kettlebell Swings:

I wanna be like Mike

Today we had two workouts. First was three sets of 5 shoulder presses.

WOD (1) Shoulder press:

• 3 sets of 5 (89lbs)

WOD (2) Mini-Mike:

• 200m run
• 10 sit ups
• 7 hip extensions

Do the above 5 times. I finished in 9:13

Mark Rippetoe on the press.

Fran Training

This morning's workout was geared towards getting better at Fran.

WOD (scaled down to my weak level of fitness):
5 rounds of the following:

• 7 thrusters (95lbs for 2.5 rounds / 70lbs for 2.5 rounds)
• 7 weighted pull ups (kipping pull ups 3 rounds / pull ups w/strap 2 rounds)

I finished in 11:09.

Overhead Squats

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

Fight Gone Bad

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.

Exhaustion

I'm completely exhausted. CrossFit workouts for three days straight is hard on a n00b. I'm taking Thursday off to recover.

Tuesday was dedicated to practicing our snatch form. I really enjoyed it. Here is a video of a class later in the day doing snatches.



Today was all business.

WOD:
Do the following 4 times:

• 400m run
• 15 DB thrusters
• 12 ring dips
• 9 pull ups

"300" - This is Sparta

Word on the street is that Gerard Butler (King Leonidas) did this workout to get ripped for the movie 300. Gotta love CrossFit!