Archive for the ‘CrossFit’ Tag

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

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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

WOD

5-5-5

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

Warm-up:

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 01.31.10

Weight: 202

Warm-up:

2 rounds, 10 ea. Ring Rows, Ring Dips, Hip Extensions, Air Squats

-used blue band on ring dips

WOD

21-15-9

Overhead Squat (22lbs.)

Push Press (45lbs.)

4:30

Got to really work hard on the OHS.  It will come, but feels such an awkward movement right now.