CrossFit

My CrossFit Journal (week 6)

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I don’t know when I’ll be switching over my weeks into months. How would I word that? Month 2 Week 2 … Month 4.2? Maybe it’s just easier for my little math-fail brain to just keep going on with weeks. Deep voice: Week 78. I was also too lazy to go Wednesday, Thursday or Friday morning since I had stuff going on in the evenings. So I didn’t do much this week… read on!

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Week 6 Day 1, Monday.

WOD 20 minute allowed time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Third image shown isn’t accurate of what I was doing. My feet were on the floor.

There was about 10 of us in the class this day and I think I was the second person to finish. My time was around 19 minutes 38 seconds. I really really wanted to finish this workout because our trainer said a lot of people didn’t end up finishing. I also hate knowing I’m so close and not finishing. That’s my inner-self-competitiveness coming out right there. I was making all sorts of grunting noises at the end and my hair was a sweaty mop. So disgusting. I also have to add that I added a third band for the pull-ups (making it easier) and for the ring dips I was in the “easiest” position, therefor I guess I could pump out my reps in time. The squats were absolutely ridiculous, and by the end of the entire workout my forarms were pumped like I was climbing a 5.11 (lol) and I couldn’t even open my water bottle. SO AWESOME.

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Week 6 Day 2, Tuesday.

*5*10*15*10*5
Thrusters (95/65)

*
9 Toes 2 Bars
6 Box Jumps (30/24)
3 Wall Climbs

We had a 25 minute time limit. I was paired up with my friend who introduced me to CrossFit. She’s much stronger than I am so we each had different weights for the Thrusters. Each time there is a * star, you do the bottom workout. So do 5 thrusters, then 9 toes to bars, 6 box jumps, 3 wall climbs, then 10 thrusters… etc. I could barely do the Toes To Bars, so I was given the task to do knees to elbows. It was still difficult in the core. We ended up doing the 5 * 10 * 15 and didn’t end up doing another * star workout. I think I enjoyed Wall Climbs. So balancy, and a lot of core strength needed. Lovin’ it!

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Week 6 Day 3, Saturday.

5 rounds
400meter run
5 Back Squats (I used 55lbs)

Here’s what the back squats looked like. But instead of starting from the ground each time. I kept the bar on my back and just did the 5 squats, and dropped the weight behind my back as soon as I was done, and went off for the run again. I felt as though I haven’t been to CrossFit in ages. The run had my breathing all messed up again, and I’m SO ANGRY with it. I pych myself out on runs that are 5k, and now I’m starting to psych myself out on a measly 400m run.

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CrossFit, Photos, Workout Schedule

My CrossFit Journal (Week 5)

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Week 5 Day 1, Sunday. The warm up was more annoying and longer than usual. I think it’s because I went at 10am and usually I go to CrossFit at 7pm. I felt tired and un-coordinated that is, until I started…

Warm up
Inchworms
15 push ups
Squats
Front squats against wall
Stretching glutes
Lunges
2 laps outside
Side to side squat stretch thing

WOD 15 mins
10-1 (10, 9, 8, 7, etc…)
10 front squats (45lb) / 100meter sprint
9 front squats / 100meter sprint
8 front squats / 100 m sprint…and so on.

Thanks google images

There was me and one other woman in this class for Sunday. A lady older than me was ahead of me at the beginning since I found the front squats hard. The competitive person in me got …competitive and I tried so hard to sprint as fast as I could to catch up to her. Once I was even after a few squat rounds and sprints, that’s when my breathing became an issue and I got really embarrassed as the next class for 11am was watching us workout..it was like I was hyperventilating again. The trainer asked if I had asthema and told me I need to start running outside once a week to control my breathing “as my body is doing whatever the F it wants” (lol his words not mine). Either way the fifteen minute timer went off and by the end of it I had just one more round to complete: 1 squat and one 100m run left but the timer went off, so we had to stop.

I could’ve easily puked that day.

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Week 5 Day 2, Monday.

AMRAP 20 (As many rounds as possible in 20 minutes)
8 pull ups
8 push ups
8 KB Swing

I can now do regular push ups!!! As for the pull ups, I had to use a lighter weight band to do the pull ups as I was getting “too good” with the easy ones. I ended up taping my hands, just like I used to do when I climbed, so I wouldn’t rip my almost-formed calluses off. I ended up doing a total of 6, but NEARLY completing 7 in the 20 minute round. I haven’t sweated so much off my face in a long time. This one was wild.

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Week 5 Day 3, Tuesday.

For time:
70 Burpees
60 Sit-ups
50 Box Jumps; 24/20″
40 Supine Pull-ups
30 Push-ups

I was really afraid of this WOD, until we got started. I marked every 10 burpees with a piece of chalk on the cushioned floor. It went by so quickly! The situps got pretty difficult when I was at 50. Box jumps made me sweat and I did them on 20″ boxes. Supines were fun, and the 30 pushups I ended up doing 5 regular pushups, 5 on my knees. Took a break then did 5 reg’s 5 on my knees. My final time was 18:37. It flew by. I think that was one of my favorite workouts!

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Week 5 Day 4, Friday. I decided to pop into the gym at 7 o’clock in the morning on this day. It was a busy few days I was disappointed I couldn’t go on Wednesday. We had a surprise (ok, to me—since I never check the forecast) snowstorm and ended up getting about 11 inches of snow. Took me a whole hour to drive home going 15km/hr. Thursday I couldn’t go since we enrolled Alfie back into Obedience School. So I decided to go on Friday morning because I got my hair cut after work and ended up going dancing with friends, Saturday morning an appointment at Scotia Bank (for my 4 free movies new visa card!!), and then Hamilton.

Whewf! Okay, so the workout consisted of:

21-15-9  20 minutes
Deadlifts (I did 85lbs)
Kettlebell squats with a 16kg bell

Is that his pooping face? I hate to admit but mine was probably looking a little like that too during my squats. Boy that shizzzz is hard. Maybe listening to some music with headphones in will distract me from making faces. Or a mirror…

There was only three of us girls in the morning class and the two others must’ve been competitors or ‘experts’ at CrossFit. They were done minutes before me. I was still on my second round while they were putting away their weights. My third round of dead lifts I was getting tired. The girls and the trainer ended up cheering me on, which was a bit awkward but totally needed since the trainer said “You made that one look easy!!” So I got pumped up and did them quicker. The squats were brutal and my legs were shaking at the end of it.

All images found on google.com

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CrossFit, Daily, Health, Photos

My CrossFit Journal (Week 4)

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I LOVE CROSSFIT. I have completed week four and I’m still going strong. It honestly feels as though you’ve got a personal trainer with you constantly. You’re never doing moves wrong, and they’re there to spot you if you’re feeling a bit weak. You have these people who workout with you, who completely motivate you. They cheer you on when you’re doing something like the image shown below and can’t stand straight up. It totally works. Alright! Let’s get to my weekly summary…

Week 4 day 1, being Monday. I’m weak in the shoulders apparently. It was a bit disappointing to see everyone lift more than just the bar above their head, hahaha. At least it was a 45lb bar?

For our warm up we did 2 laps running outside, then practicing the technique of the workout to come.

First WOD (workout of day)
Push Press
5×5

5 presses, 5 times. There was a line up of people, so this took about a half hour for everyone to have a turn. One person lifts 5 times, then the next and so on. Then we get our second round in. etc.

After that was done, we had 10 minutes to complete AMRAP (As many rounds as possible)

AMRAP 10
3 Good Morning (95/65)  = 95lb for men, 65lb for women. I couldn’t get the G.D. bar above my head since I was sore weak from pushpress so I did a 15lb bar with 10lbs on eah side. 35 in total, lol.
6 Bent Over Barbell Row (95/65)
1 lap outside

Click to enlarge. Images found on google.

My first round was done in no time and I was sprinting around the building keeping up the pace with the fast men. I ended up doing a total of exactly 6 rounds in 10 minutes. Not too bad. But I felt I could have lifted heavier, if I could have gotten the bar above my head and onto my back/shoulders.

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Week 4 day 2, Tuesday. The schedule will be changing for CrossFit next week. I told him I wasn’t impressed. There aren’t any classes on Sundays, limited on Saturdays and on Friday’s the last class starts at 5:30. I only get off work at 5:30. I suppose I could go in the mornings, but I’m not a morning person. He thanked me for letting me know it wasn’t the most convenient for me, and if more people pipe up about it, then maybe they’ll add an extra class. Pffthh..

Okay so the warmup consisted of something like skipping, laps outside in the freezing cold, giggling with one another about how much food we consumed before arriving to class. So fun!

WOD:
Front Squat 6×3 (Six times, 3 times each time). These Front Squats weren’t timed. Just had to do them.
Wall Balls & Pushups 30-25-20


Click to enlarge. Images found on google.

The front squat is difficult with weights, lol. I can’t get my butt low enough in the squat and I want to drop all the weight. We had 15 minutes to complete the second exercise, I think I completed it in roughly 8 or 9 minutes. The wall balls I have deemed as my least favorite exercise in the whole entire CrossFit exercises. I ended up throwing the 8lb medicine ball for the wall balls. You do 30 wall balls, then 30 pushups. 25 wall balls, then 25 pushups and so on.

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Week 4 day 3, Wednesday. This class flew by. I think it’s because the other class overlapped by a few minutes and our WOD was only ten minutes long.

AMRAP 10mins
30 Double-unders
15 Ground 2 Overhead; 75/55lbs

The “snatch” exercise shown above isn’t exactly ‘ground to overheads’ as I didn’t bend down that much at the end of the snatch. It’s a more difficult move that we haven’t learned yet. Google just wasn’t showing me the Ground 2 Overhead images.. lol.

We had to complete AMRAP in ten minutes. I ended up doing three rounds. For the overhead I got a 15lb bar with 20lbs on it. The Ground to Overhead was do a deadlift, squat then push the bar right above your head. Rather than doing the double-unders since those are extremely difficult for me to do, we had to do 90 skips. I can’t count to that! So I found three little dots on the wall and did 10 sets of 30, 3 times LOL.

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Totally missed St. Patrick’s Day workout. It was even named after me. I had other plans that evening. Disappointing!

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Week 4 Day 4, Friday. This days workout was one of my favorites. We started out with an 800meter run which was four laps around the building.


WOD 10 rounds
10 pull ups
15 pushups

I don’t think that this WOD needs photos as everyone knows what pull ups and pushups are. I definitely felt it in my lats the next few days.

Week four complete and still going strong!!!

To see my other completed workouts:
Week 1 (I feel like death)
Week 2 (where I injured my elbows)
Week 3 (I ripped my palms apart this week)

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