Today's WOD:
5 rounds with a 30 min limit
20 pull-ups
30 push-ups
40 ab mat sit-ups
50 squat(-ups?)
I did the first round a little over 5 min, about on pace with everyone else, but after that my strength really started to leave me. I'm unsure how long the second and third one took me, but I just started the fourth one when time expired. Jerry said we could finish the round so I did and wrapped it up at around the 44 min mark. The toughest part was the push ups. I simply could not do a push up. I would drop the chest to the floor, and then try pushing back up. This was the first time I felt real frustration while working out, and I tried to use it as fuel to get me to finish. Everyone else is done and talking, and I couldn't get a modified push-up. I really dug deep and gave a few grunts/yells/screams, and it worked some of the time. As soon as I was done I felt fine (if not tired), and it's nice to have a better picture of where I need to improve.
Tuesday, September 9, 2008
Sunday, September 7, 2008
FGB
Just when I was thinking I didn't push myself of Friday, I woke up today with sore lats, and a sore right calf and hip muscles. I think I was only sore on my left side because my hip is now in proper alignment.
So today's WOD was fight gone bad. First time I've done it, so here's my score:
Round 1 2 3
Wall Ball 13 12 13
KB High Pull 26 14 2
Box Jump 17 20 13
Push Press 15 15 15
Row 14 11 11
Subtotal: 85 72 54
Total: 211
Because of the enormous class size today (28) we all started at different stations. I started on KB swings, and those 26 reps the first round took out all the leg strength I had. My partner, Lef, made a somewhat similar mistake with starting on the row. He started off with 35 calories on the row, and just couldn't catch his breath after that.
Today really was an awesome day, there were so many people in attendance. Sunday is the one day where the 5om class can meet up with the morning classes.
So today's WOD was fight gone bad. First time I've done it, so here's my score:
Round 1 2 3
Wall Ball 13 12 13
KB High Pull 26 14 2
Box Jump 17 20 13
Push Press 15 15 15
Row 14 11 11
Subtotal: 85 72 54
Total: 211
Because of the enormous class size today (28) we all started at different stations. I started on KB swings, and those 26 reps the first round took out all the leg strength I had. My partner, Lef, made a somewhat similar mistake with starting on the row. He started off with 35 calories on the row, and just couldn't catch his breath after that.
Today really was an awesome day, there were so many people in attendance. Sunday is the one day where the 5om class can meet up with the morning classes.
Saturday, September 6, 2008
No-pants crossfit
Jerry just emailed me the photos, and I know you all have been dieing to see these pictures, so here goes:
I like this pic, anyone who's done burbee's can relate to the pain on my face. Right after doing this, I got an idea for a new competition Jerry should add to his repertoire: strip crossfit. Men vs women, both teams have 5 min to do as many reps of an exercise of choice (teams alternate in choosing the exercise), and whoever has the lower average rep/person has to take off an article of clothing. Remember, the original Olympic athletes did everything naked, maybe they know something we don't.
In any case, I'm not planning on forgetting my workout shorts anytime soon. Today I feel good, and I'm looking forward to another week of getting stronger, faster, and just an all-around better athlete.
Favorite quote of the day:
I like this pic, anyone who's done burbee's can relate to the pain on my face. Right after doing this, I got an idea for a new competition Jerry should add to his repertoire: strip crossfit. Men vs women, both teams have 5 min to do as many reps of an exercise of choice (teams alternate in choosing the exercise), and whoever has the lower average rep/person has to take off an article of clothing. Remember, the original Olympic athletes did everything naked, maybe they know something we don't.In any case, I'm not planning on forgetting my workout shorts anytime soon. Today I feel good, and I'm looking forward to another week of getting stronger, faster, and just an all-around better athlete.
Favorite quote of the day:"Usually it's the shirt that comes off first man."
A tough circuit, a PR, an unorthodox waredrobe choice, and a training question
Well, when I tried to change at work before getting over to CFOT I realized I forgot to pack some exercise shorts. Don't know how I did that, but I figured I could workout in jeans, I've seen Chriss do it plenty of times.
Today's WOD:
For time
30 HSPU
40 pull ups
50 KB Swings 52#
60 abmat situps
70 burpees
This was my second attempt at a hand stand in my life, so I really couldn't do a hand stand push up. Jerry posted if you can't do a Hand-stand to do 4 mini-hands 15 times, so that's what I did. It took forever, not to do the four mini HSPU's, but to just get my hand stand's ready for the mini HPSU's. I just took this part of the WOD as a skill day, I wanted to really get hand stands down. During most of the time I felt a little light-headed, and saw stars prety much the whole time.
Not sure how long it took, but by the time I had finished HSPU's some people were fininishing up pull-ups, others were in the middle of KB, and some were already at ab-mat. I tried to go this part as fast as I could. I banged out 16 PU's, which is a new PR for me. After that I did them in smaller sets. I tried using Danny's big kip at first, but I just couldn't get it right, so I went back to my smaller, more vertical kip. Again, my hands felt like they were getting pretty torn up, but I didn't have any torn calluses. The KB swings were a little tough, I did them in set's of 10 with short breaks in between. The ab mat situps were a bit of a break, I've noticed a real improvement with this exercise.
When it got to burbee time I was having trouble doing them in my jeans, especially since they don't quite fit (a little too loose). So, I decided to go to the men's dressing room and do them in my boxers, with Stuart as a witness. After doing eight the JJ class started to come in and change, so there wasn't any more room. I really couldn't go back to doing them in my jeans, so an idea hit me. I changed into my briefs, then put my boxers back on, and viola: shorts. When I went back into the blue room it got a few laughs/comments/stares, but I was more concerned about finishing up my burbees. I hammered out about 12 more really quickly and then hit a wall. I had to stop and them did them in sets of 10. I couldn't believe the last set was as tough as it was, I just didn't have the strength to do another straight 10. After 5 I just kind of colapsed, even though I kept telling myself the faster I got it over with the faster I would get to rest. When the last five were done, so was I. I'd post a pic of me working out in my boxers, but so far Jerry hasn't posted any of them, guess they didn't turn out so well.
Turns out working out in my "shorts" caused quite the commotion, I heard comments about how I would drive away potential xfitters, comments on how I would help bring in potential xfitters, Danny didn't want to do burbees too close to me (really don't know why), I even heard Jerry
mutter "psycho" under his breath after taking a picture of me lying in a puddle of my sweat.
Although I wasn't surprized, I have to say I find it odd that people make a big deal out of it. I think my lack of modesty stems from growing up in a household with a lot of nude people in it. Before you judge let me explain. My father is an artist (I've uploaded one of his drawings here) and he's always done life drawings. Not only were my dad's works everywhere in my house, sometimes he would host art classes in his studio so there would be live nude models. I've never really thought much of this until recently, when Mom told me some galleries wouldn't exhibit Dad's work because of the subject matter. It was only then that I realized that my experieces with the human body were not normal.
Alright, back to Crossfit. I've got a quesiton for the anyone who's reading this. I tend to try to do the WOD's as perscribed, this has been my approach since day one. However, I recognize that I'm still a xfit newbie, and I usually come in last or near last in these exercises. Am I biting off more than I can chew? Would scaling it down and really nailing the workouts provide better results?
Today's WOD:
For time
30 HSPU
40 pull ups
50 KB Swings 52#
60 abmat situps
70 burpees
This was my second attempt at a hand stand in my life, so I really couldn't do a hand stand push up. Jerry posted if you can't do a Hand-stand to do 4 mini-hands 15 times, so that's what I did. It took forever, not to do the four mini HSPU's, but to just get my hand stand's ready for the mini HPSU's. I just took this part of the WOD as a skill day, I wanted to really get hand stands down. During most of the time I felt a little light-headed, and saw stars prety much the whole time.
Not sure how long it took, but by the time I had finished HSPU's some people were fininishing up pull-ups, others were in the middle of KB, and some were already at ab-mat. I tried to go this part as fast as I could. I banged out 16 PU's, which is a new PR for me. After that I did them in smaller sets. I tried using Danny's big kip at first, but I just couldn't get it right, so I went back to my smaller, more vertical kip. Again, my hands felt like they were getting pretty torn up, but I didn't have any torn calluses. The KB swings were a little tough, I did them in set's of 10 with short breaks in between. The ab mat situps were a bit of a break, I've noticed a real improvement with this exercise.
When it got to burbee time I was having trouble doing them in my jeans, especially since they don't quite fit (a little too loose). So, I decided to go to the men's dressing room and do them in my boxers, with Stuart as a witness. After doing eight the JJ class started to come in and change, so there wasn't any more room. I really couldn't go back to doing them in my jeans, so an idea hit me. I changed into my briefs, then put my boxers back on, and viola: shorts. When I went back into the blue room it got a few laughs/comments/stares, but I was more concerned about finishing up my burbees. I hammered out about 12 more really quickly and then hit a wall. I had to stop and them did them in sets of 10. I couldn't believe the last set was as tough as it was, I just didn't have the strength to do another straight 10. After 5 I just kind of colapsed, even though I kept telling myself the faster I got it over with the faster I would get to rest. When the last five were done, so was I. I'd post a pic of me working out in my boxers, but so far Jerry hasn't posted any of them, guess they didn't turn out so well.
Turns out working out in my "shorts" caused quite the commotion, I heard comments about how I would drive away potential xfitters, comments on how I would help bring in potential xfitters, Danny didn't want to do burbees too close to me (really don't know why), I even heard Jerry
mutter "psycho" under his breath after taking a picture of me lying in a puddle of my sweat.Although I wasn't surprized, I have to say I find it odd that people make a big deal out of it. I think my lack of modesty stems from growing up in a household with a lot of nude people in it. Before you judge let me explain. My father is an artist (I've uploaded one of his drawings here) and he's always done life drawings. Not only were my dad's works everywhere in my house, sometimes he would host art classes in his studio so there would be live nude models. I've never really thought much of this until recently, when Mom told me some galleries wouldn't exhibit Dad's work because of the subject matter. It was only then that I realized that my experieces with the human body were not normal.
Alright, back to Crossfit. I've got a quesiton for the anyone who's reading this. I tend to try to do the WOD's as perscribed, this has been my approach since day one. However, I recognize that I'm still a xfit newbie, and I usually come in last or near last in these exercises. Am I biting off more than I can chew? Would scaling it down and really nailing the workouts provide better results?
Wednesday, September 3, 2008
Day of Strength
Today was a day to get stronger, the WOD:
5 rounds 1 minute 30 seconds at each station
5 reps of heavy strict press
5 reps of heavy strict chins
Rest (and in a gym who's slogan is "rest later", weird I know)
Here's what I did:
Strict Chins
4 @ 13lbs
1 @ 0
5 @ 0
2 @ 20
3 @ 0
1 @ 10
2 @ 0
4 @ 0
Strict press:
5X95lbs
5X95lbs
5X95lbs
4X95lbs
5X95lbs
I feel like I haven't gotten back up to my pre-Spain strength when it comes to pull-ups, and when comparing it to July it seems like I've got a way to go.
This is how I did 21 July, right before Spain:
5 strict chins
5 chins with 12 lbs
4 chins with 20 lbs
3 chins with 20 lbs
3 chins with 20 lbs
On another note, a week ago when I was at the therapists for my hip I decided to do some of my rotator cuff exercises. That was a mistake, because I pushed a little too hard and have re-aggravated my shoulder. The good news is I know it wasn't crossfit, but I think I might have to take another week off of not working the shoulder. I'm not sure, I'll have to figure it out. It's funny, now that my hip is feeling great, my shoulder is acting up. I feel like an old man.
5 rounds 1 minute 30 seconds at each station
5 reps of heavy strict press
5 reps of heavy strict chins
Rest (and in a gym who's slogan is "rest later", weird I know)
Here's what I did:
Strict Chins
4 @ 13lbs
1 @ 0
5 @ 0
2 @ 20
3 @ 0
1 @ 10
2 @ 0
4 @ 0
Strict press:
5X95lbs
5X95lbs
5X95lbs
4X95lbs
5X95lbs
I feel like I haven't gotten back up to my pre-Spain strength when it comes to pull-ups, and when comparing it to July it seems like I've got a way to go.
This is how I did 21 July, right before Spain:
5 strict chins
5 chins with 12 lbs
4 chins with 20 lbs
3 chins with 20 lbs
3 chins with 20 lbs
On another note, a week ago when I was at the therapists for my hip I decided to do some of my rotator cuff exercises. That was a mistake, because I pushed a little too hard and have re-aggravated my shoulder. The good news is I know it wasn't crossfit, but I think I might have to take another week off of not working the shoulder. I'm not sure, I'll have to figure it out. It's funny, now that my hip is feeling great, my shoulder is acting up. I feel like an old man.
Thought this was interesting
Found this link and I thought is was pretty interesting. It talks about the pointlessness of making six-pack abs your sole focus in life, how if you want to make exercise a priority you should go for useful strength and join a cross-fit (sic) gym.
Tuesday, September 2, 2008
Second appointment with DO
Met up with the Doc for the second week. He was amazed with my progress, and commented on how people who are at least in reasonable shape respond beautifully to treatment. I have to say this past week is the first week in a long time where I don't feel searing pain in my hip. It's amazing how much pain you can live with if it increases gradually. Now that I've had a week pain free it makes me realize just how much pain I was in at the time. I am so glad I did this.
...I would also like to mention I talked so much about crossfit during the first session with the doc that he and a med student looked up www.crossfit.com and checked it out at length.
I can not wait until the day comes that I've finally talked some one into crossfitting. Perhaps I'll stop bugging all my friends and family about it after that. ...maybe not :)
...I would also like to mention I talked so much about crossfit during the first session with the doc that he and a med student looked up www.crossfit.com and checked it out at length.
I can not wait until the day comes that I've finally talked some one into crossfitting. Perhaps I'll stop bugging all my friends and family about it after that. ...maybe not :)
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