Last nights WOD... my guns are getting bigger!

WOD # 1:
5 x 5 push presses
started at 18kg, 20.5kg, 23kg, 25.5kg, 25.5kg (max - 56 lbs)

WOD # 2:
3, 6, 9, 12, 15, 12, 9, 6, 3
hanging power cleans (30/45kg)
cockroaches
Used 23kg (51lbs) for weight (could have possibly done 25.5kg but didn't want to sacrifice form)

WOD # 3:
30 ground to overhead (snatch/clean & press/clean & jerk)
same weight as you used in WOD # 2
Press/clean & jerk at 23 kg (51 lbs)



Note - it's interesting being in a country that is completely metric - not just half-assed metric (I'm looking at you Canada)...  I'm getting used to it thought, slowly.

Also - Jack gets a solid 8/10 for his music selection at the box last night!!!

Today I am SORE... (and stronger)

So this morning was my first 6am crossfit class.  Didn't know how I'd handle the morning workout but I want to add a third day a week so this will be the only reasonable way to do it (friday mornings).  Fortunately it's only this week and next at 6am then there will be an additional 6:45am class that won't be as early for me (and I can still get to work on time - bonus sleep in!)

Today's WOD's absolutely wrecked my shoulders... pretty sure I won't be able to lift them tomorrow!!!

WOD #1
for max. weight only
400m kettleball carry - 12kg (26lb)
didn't have to put it down though did drop to carrying them at my side near the end of both) - just passed 100m OH, about 20m left to go before down by my sides...

WOD #2
3 rounds for time
50 DU's (or 150 SU's) - still struggle with my DU's but working them in
40 OH weighted sit ups - 5kg (11lbs)
30 pushups (knees)
20 OH walking lunges - 5kg (11lbs)
10 kettlebell thrusters - 10kg (22lbs)
My time was 24minutes and change... this one HURT.

-today's lesson was "PAY ATTENTION" as I thought it was only one round only to realize as I was finishing my first set of lunges that there were 2 more rounds to go... I blame the lack of awakeness.  

My crossfitter hands...

24/8 WOD - 5 WOD's!!! Much stronger...

WOD # 1 (total reps):
Tabata dips on box
120

WOD # 2 (time):
3 rounds of -
18 cockroaches
12 push-ups (knees)
6 box jumps (16")
2:29

WOD # 3 (time):
3 rounds of -
18 sit-ups
12 pull-ups (blue and orange bands)
6 burpees
5:12

WOD # 4 (time):
3 rounds of -
18 supermans
12 dips
6 pistols (with band)
3:13

WOD # 5 (time):
50 air squats
1:12

Need to practice pistols - was the first time I ever did it in a work out... Tim instructed me to stay on my heel which is easy enough in concept (and I know in my head) but physically - quite difficult.  Haha.

Stronger- WOD Today

Today's workout...

WOD #1
5-5-5-5
hanging cleans
max weight - 30.5* kg (67 lb)

WOD #2
5 rounds for time
10 hanging cleans (18kg)
5 push press (18kg)
10 pullups (blue and orange bands)
5 feet to bar (knees to chest)
11:53

my hands hurt the most and the hardest part really was not getting blown out forearms.
I liked this workout!!

*it's very weird doing all workouts in kg though I don't really think about the lb conversion until afterward

Today I Crossfitted (yes, it is now a verb)

Today was workout in the park day... as it will be every saturday through summer (yes, summer is not quite but almost here in the southern hemisphere... it was a balmy 20ish sunny degrees today).

Mostly a partner workout

Warmup - jog around the field, some push ups, some squats, other stuff I've forgotten

WOD #1 - 100m relay run (approximate) carrying 10kg sandbag

WOD #2 - burpee standing jumps for 2 minutes followed by 2 minutes of walking lunges... horrible, horrible, horrible

WOD #3 - partners (or threes as Paul and I were lucky to have)- only one person doing the workout at any time - broken down however you wanted

200 DU's
150 box jumps (concrete wall at the playground, approx 20"?)
100 pushups
50 sandbag cleans to shoulder
Our time was 11:30ish... hard.

WOD #4 (because really, why not do 4 WOD's)
Plank hold/ run relay... two teams of 5 - everyone holds plank while one person sprinted to the end of the cricket pitch and back then added their plank onto the end always moving closer.  Tons of plank, painful plank...

Then we played a little footy (AFL?) and I kept kicking and catching as I haven't quite figured out the hand pass but fun... enjoying the sunshine then an awesome and inspiring breakfast (see next post).

More pull-ups... Today's WOD

WOD #1

15 AMRAP
1km run (hated it but came in at my standard 1km pace of 6:15)
1 pullup, 1 push up
2 pullup, 2 push up
3 pullup, 3 push up...
...

I did jumping pull ups and managed 11/5 reps.  It was hard.

WOD #2
Max. reps 1 try
Thrusters (Rx was 30kg I used 20kg - PR as well for me)
15 reps

WOD #3
2 min kettleball swings
score = weight (kg) x reps.
10 kg x 49 = 490 (so wanted that 50th rep but didn't quite make it)

My arms are still shaking...

Stronger still... again

Tonight at Crossfit was painfully fun...

WOD #1
4 minutes AMRAP
5 pullups*
6 weighted get ups (5kg)
7 double unders (combo DU and 3x SU)
3/11

WOD #2
4 sets for time
10 pullups*
15 weighted get ups
20 double unders (did a mix of DU's and 3x SU's - my DU's are better as I get tired, getting there)
11:58

*still nursing my strained bicep tendon so all pullups were done on the rings

I'm really loving the community!!!

Today I got stronger... Today's WOD

Warmup
400m run
star jumps
high knees/ quick feet
10 pushups
10 situps
10 air squats...

WOD - for time



Time - 14:31

Post WOD - max reps
Barbell Windscreen Wipers (lie on your back barbell pressed overhead and held while bringing toes to each side)
210!!!

I WON this workout... it was sooooo hard.  I wanted to quit at 50 but my spotter kicked butt, slowly gave me a little more to aim for, nothing big... first 60, then 75, 100.  Tim accepted my request to crank Linkin Park even louder, told me to go to my happy place and I kept on going.  At 150, I was in second place and aiming for first mentally at 203... Kept pushing.  The pain shifted from my abs to my quads to my hamstrings... but it was mental.  I made 210... I was done.  My legs are still done.  I might not be able to walk tomorrow but I realized how far I could go... one rep at a time... we all have it in us!

Tomorrow is another day... what will you do to push farther?

My first official WOD

WOD #1 800m run for time 3:56 (which if extrapolated would mean almost a minute off of my average min/km if about 6:15)

WOD #2 (for time) Alternating: Double unders (10,20,30,40,50) Box jumps (25,20,15,10,5) 7:08 I did the first set as DU's then the rest as single unders- 3 times as prescribed for DU's Workout called for 20" box but I used 12"

WOD #3 Two rounds 50 air squats 25 pushups 4:36 (I think)

It was hard for my first (three!) WOD's but I did it. Wanted to puke but I attribute that to the massive lunch I had at a colleagues going away party... Too much cow... Not recommended!

Crossfit fundamentals day 4....

Back at it tonight...  was feeling a little sluggish but no longer sore from last week.

We learned about pull ups tonight

Warmup
500m row (~2:10)
bear/crab/worm walks

WOD (Fran 'light')
15/12/9 - for time
Thrusters (8kg)
Pull-ups (blue, yellow and orange bands)
3:28

Really feeling it in my shoulders - sore left shoulder before the workout even started... have to keep an eye on it.

Awesome tomato, mushroom, green onion and beef sausage omelet with a glass of wine.  Perfect Monday!