CrossFit

The best way to learn about CrossFit is simply by checking out there site. And here’s their answer to What is CrossFit?

There were several reasons why I decided to give CrossFit a try:

1. Normal workouts bore me extremely quickly.
2. CrossFit workouts take about 45 minutes – they’re quick, and to the point.
3. Builds you up to compete in athletic activities across the board.
4. It’s good for travelers, since it doesn’t require a lot of workout equipment.

I’d like to say I’ll manage to do the Workout of the Day, everyday, for the next 27 years of my life, but that’s not realistic. Especially once I start waiting tables again – a 12-hour shift isn’t conducive for workout enthusiasm. For now, my goal is to hit the WOD everyday I’m not working.

WOD 09.28.08 – Sunday

Push Press, Five Rounds Five Reps 

115, 125, 135, 140, 95

WOD 09.27.08 – Saturday

Four Rounds for time
400 meters
50 squats

subbed jump rope for 400 m. 
50 double-unders, 100 reg. per round

14:38

WOD 09.26.08 – Friday

30 Muscle-ups for time (subbed 120/120 PU/Dips)

In sets of 4 – 25:18

WOD 09.24.08 – Wednesday

Nicole

As many rounds of 1. 400 m and 2. Max pull-ups in 20 min

Subbed jumping rope for 400 m

16, 12, 10, 7, 9, 8 

WOD 09.23.08

Virtual Shoveling, Push-ups
30,25,20,15,10,5 – Timed

12:22 

WOD 09.22.08 – Monday

Isabel 

135 lb. snatches (adjusted to 45 lbs – first time doing snatches) 30 reps. 

4:08

WOD 09.20.08 – Saturday 

Filthy 50 

For time: box jumps (2 ft.), jumping pull-ups, kettle swings (35 lb.), walking lunges, knees-to-elbows, push press (45 lb.), back extension, wall ball shots (20 lb.), burpees, double-unders

44:26

WOD 09.19.08 – Friday

Combined today’s and yesterday’s WOD’s: 

Grace

135 lb clean and jerk (adjusted to 95 lb) – 30 reps
Time: 5:52

5k

Time: 23:29 

WOD 09.16.08 – Tuesday 

Fran

3 Rounds, 21-, 15-, 9 reps, timed.
95 lb thrusters (adjusted – 65 lbs)
Pullups

Time: 8:30 

WOD 09.14.08 – Sunday

The Chief

Max Rounds of 135 lb power clean (adjusted – 85 lb,) 6 pull-ups, 9 squats. 3 minutes per round, 5 rounds:

4,4,4,4,4 

WOD 09.10.08 – Wednesday

Bench (BW): 15,8,7,6,6
Pull-ups: 12,10,7,6,6
Squat (BW): 20,10,12,10,10

Total: 145

Notes:
Couldn’t believe how winded I was – must not have eaten enough.

I’m doing semi-kipping pull-ups. So winded, I had a hard time maintaining rhythm and form.

WOD 09.08.08 – Monday

3K (~ 2 miles): 15:58

WOD 09.07.08 – Sunday

“Fight Gone Bad!”

Wall Ball: 67 points
Sumo Deadlift Highpull (75 lbs): 35 points
Box Jump: 47 points
Push Press (75 lbs): 51 points
Row: 46 points

Total Points: 246 points

WOD 09.06.08 – Saturday

“Linda”

40:40

DL: 195
Bench: 145
Cleans: 105

Notes:

- made do with only two bars.

- after set 6, had to drop the DL and clean weight by 10 pounds. DL was the hardest, Bench was a grateful breath of fresh air!

- good form throughout, but i wobbled all over the place as i tried to put the weights back. then i started laughing, and almost fell over.

WOD 09.02.08 – Tuesday

Push Jerk

115
135
135
115
125

WOD 08.27.08 – Wednesday

For time:
30 Handstand Push Ups
40 Pull-ups
50 kettleswings (used 45 lb. weight)
60 Sit-ups
70 Burpees

25 minutes flat

WOD 08.26.08 – Tuesday

Front Squats

95, 105, 95, 75, 75

WOD 08.25.08 – Monday

“Murph”

Time: 57:20

Note: my god, this was atrocious.

WOD 08.24.08 – Sunday

Rest

WOD 08.23.08 – Saturday

Time: 18:20

Note: used 75 lbs. for the presses

WOD 08.22.08 – Friday

“Angie”

29 minutes flat

Note: used the assisted pull-up machine after 50 regular pull-ups.

WOD 08.21.08 – Thursday

“Helen”

Time: 14:25

Note: used a 45-pound dumbbell, and the assisted pull-up machine for half set 2, all of set 3.

WOD 08.20.08 – Wednesday

Rest

Sweet lord my whole body hurts… love it. But the rest day is quite welcome.

WOD 08.19.08 – Tuesday

Deadlift

1. 165 lbs, 175, 185, 195, 205, 215, 215

WOD 08.18.08 – Monday

“Tabata Something Else”

1. Pull-ups: 43
2. Push-ups: 76
3. Sit-ups: 84
4. Squats: 89

Notes:

1. By the fourth set of pull-ups, I was using the assisted weight pull-up machine. I just couldn’t get my body into the air anymore.
2. I think they recommend doing GDH sit-ups, but my gym didn’t have the proper equipment. All sit-ups were done on a Pilate’s ball.
3. The 10 second rest between each interval wasn’t enough – by the time I recorded my repetitions, I already lost 7 seconds. I bumped the rest interval to 15 seconds. Even with the extra rest, fatigue set in pretty quickly.