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.