Archive for the ‘CrossFit’ Category

CrossFit 02.18.10

Foundations 5/6.  Felt very sore in my shoulders, butt/upper hamstrings after yesterday’s WOD.  All good though, today something different…not.  Today’s WOD hit the same areas as yesterday.

Warm-up: Jump rope then 2 rounds: 5 pull-ups, 10 ring dips, 10 sit ups, 10 box jumps.

Got frustrated with DUs.  Knocked out about 25 in a row, but then could only hit about 2-3 consecutively after that.  Ring dips suck, had to use blue band throughout.  All others felt very good.

WOD: 3 rounds: 15 medicine ball cleans, 15 kettle bell swings (1.5 pood, 53#) — 5:45.

I felt pretty good with the cleans.  KBSs got sloppy in the second round; did not hold lumbar curve, but self-corrected and made up in third round.

Lent: 1/1 Days No Alcohol, No Sugar


CrossFit 02.17.10

My first class outside of Foundations…welcome to REAL CrossFit, girly man!

Attended 0630 class…pretty full, about 25 CF’s, good showing.

Conducted warm-up: butt-kicks, high-knees, jog backwards, karaokes, bunny jumps.

Skill work: forget what it was called, but attempt to lay parallel to the ground while grabbing rings, stomach to the ceiling.


5-5-5 Bench press: started 135-165-165

Needed some help with 165.  Max: 135 for 5.  I have never been big in the gym, but this will definitely improve.  I need to AT LEAST getting to body weight.

For time, 5 rounds of:

30 double unders, 20 kettlebell swing 1.5 pood, 10 lunge jumps (5 ea. leg)

as Rx’d: 12:13 (last in the class)

Felt good about the DUs…most time consuming of three events, but got all 30 on each round.

Broke the KB swings up to sets of 10 and 5 starting the 3rd round

Lunges pretty easy throughout.

I look forward to doing this one again to see the improvement.  Give me a month and I am confident I can cut the time almost in half.

CrossFit 02.15.10

Good to be back in the Box after a week “off” in Florida.  While in FLA, did some short runs, open water swims and threw around nieces (approx. 1.5-2 pood), but nothing that had me hunching over wanting to barf.

Today, one of the last foundation classes, focused on back squat and deadlift.

Warm-up, 3 rounds:

5 pull-ups (normal, wide, close)

25 push-ups (normal, wide, close)

10 squats (air, front, ohs)

10 sit-ups



Deadlift – max 195#

Back Squat – max 195#

Felt pretty good with both weights, but focus is to work on technique: heels back, lumbar curve.

CrossFit 02.01.10


2 rounds of: 5 Pull-up; 10 Push-up; 5 GHD; 5 PST/OHS

WOD 15 min AMRAP

15 Push Jerk (65#)

15 Wall Ball Shots (20# first three rounds, 16# rounds 4-6)

15 Sit-ups

Total: 6 rounds +6 Push Jerk

-Near round 4, broke Push Jerk and Wall Ball Shots into 5 rep groupings

-Felt good this morning from the beginning. Zoe was up around 5, so I just stayed up, had small breakfast.  Rode bike to the Box, about 25 min…good warm up, felt pretty loose upon arrival.

CrossFit: Day 1

Started back at CrossFit after about 3 years of mostly just running.  Gonna use my blog from last semester’s class to track my progress, as recommended by the good folks at Potomac Crossfit.

Weight: 202 lbs.

Cindy “Mini” (10 min): 7 rounds

-used band on for pull-ups rounds 4-7; intermittent knee push-ups rounds 5-7

Good to get started again, but clearly sucked.  Knowing it would be difficult to get back on the ball, I still had some optimism that I would be able to jump back at the same rate as 2006…not so much.  I had never done a kipping pull-up before and was happy about knocking out some of those.

I like to think that we eat well; no frozen foods, excessive ice-cream, candy, etc.  I take pride in knowing I haven’t had fast food since college in ’95.  It helps when you just don’t like it.  Even with good food intake though, quantities always play a major factor…AND I like my vino.  However, I will start the Zone/Paleo diet as prescribed by PCF.  More so than the workouts, I think this will be more challenging for me.

This blog will get better as I see other Crossfitter’s blogs and figure out how to illustrate my workouts and food intake.

Bottomline:  I am motivated to be back at it and have made a genuine commitment to being consistent and sticking with it.

Brang it on!!!!

“Life is not a dress rehearsal!”