CrossFit, Health

My CrossFit Journal (week 9)

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Week 9 Day 1.

3 Rounds for time:

100m Run
50 Push-ups
100m Run
50 Sit-ups
100m Run
50 Squats
100m Run
50 Supermans

[click image to enlarge]

I remembered the warmup of this day so finally I can post it. I’m telling you—warmups are just like workouts in itself. We had to run 200m, do 10 wall squats, a bunch of leg swings, 15 pushups, and then we had to do 10 of each thing listed for the WOD above, plus 8 wall climbs. Wall climbs are one of my favorite workouts. It’s basically where you set yourself up in a pushup position, and walk your feet up the wall, and while your feet are doing that your hands go in towards the wall. It’s tough, but SO awesome.

The WOD was tough, and I ended up almost doing the full three rounds in the 30 minutes we were given. I was at 5 squats when the buzzer went off.

 

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Week 9 Day 2.

5 Rounds

5 Power clean; 135/95lbs (45lbs for me)
10 Front squat  (45lbs)
5 Jerk (45lbs)
20 Pull-ups (black and red elastics)
Rest 2 mins

I’m glad I’m keeping track of these WODs because I had to look back to see what I lifted for the Front Squat in my CrossFit archive. Here was our warmup before the WOD:

10 wall squats
20 jumps over peralette things
10 pushups on peralette (if I can’t spell it, I can’t google it to show you what it looks like!)
then hold pushup in plank position for 15 seconds
20 more jumps over peralette thing
10 pushups with toes on bar
Hold pushup in plank for 15 seconds

BAM! Like that.  The class was a bit full so I had to team-up with my running buddy doing the WOD. Both of us were the only people teamed up with someone, and we had 30 minutes to complete the 5 rounds. I found a new way to hold the Front Squat weighted bar on your shoulders so your wrists don’t feel like they’re going to break and crumble into pieces. Hold with two fingers! Not your whole hand. So much ‘easier’. I started my pull ups on the elastics just minutes before the 30 minute timer went off. I had 7 left to do when he said “TEN SECONDS LEFT” and I pumped them out so fast, and did my very very last one as the timer went off. Awesomesauce.

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Week 9 Day 3.

10 wall squats
20 overhead lunges (I used a 25lb plate)
30 supines
40 pull ups
50 tru push ups
2km run
[click to enlarge]
I’m so pleased with my pull ups. I’m still doing assisted pull ups with an elastic band – but I’m on the VERY LAST elastic (there’s like 6 different colored elastics and you pair them together to help you with your pull ups). I wanted to show a video of what I’m ALMOST doing on my own, like this guy! So ten seconds in until about 30 seconds is what I’m trying to achieve. Watch this video! SO EXCITING!!!!!

 

 

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My CrossFit Journal (week 8)

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Week 8 Day 1.

AMRAP 20 (= As many rounds as possible in 20 minutes)
5 Push Press (155/110)
5 Burpees
200m Run

(Clearly in the mood to search google for CrossFit cartoon images)

I definitely cannot do a push press of 110lbs over my head. Apparently what was set up for us last Saturday was 65lbs. Either I was weak on this (‘today’) or I was psyching myself out. I had to drop down to 55lbs which I could pump out 2 or 3 and had to rest to get another few out to get to the 5 push press. Burpees were good. Hands always get dirty from the floor, and I often do burpees on my knees. 200 meter run went better than I thought it would. I had my breathing completely controlled and kept good pace.

I ended up doing SEVEN flipping rounds!!!!!

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Week 8 Day 2.

Dead Lift
3-3-3-3-3-3

I ended up starting my workout with a total of 65lbs and slowly went up to 95lbs. I ended up going over to my friend who introduced me to CrossFit and watched her do her deadlifts. Do 3, and rest for 2 minutes. She had a bunch of really heavy weight on there. I tried to do one deadlift, and then I tried to do 3. I abandoned my weights and just ended up sharing a bar with her. We were doing 135lb deadlifts you guys!!! How insane is that? Just a few weeks ago I felt that 75lbs was difficult!!!!!!

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Week 8 Day 3.

AMRAP 15
60 Bar-facing burpees
30 O/H Squat; 125/95lb (I did 25lbs total lol)
30 pull ups
30 supines

We had 15 minutes to do AMRAP (As Many Rounds As Possible) which was really to try and complete just the one round. I remember looking at the clock and it said 7:20 into the workout and I was still doing those bleeping burpees. It was slower because we had to jump over the bar. Surprisingly how slow it makes you. The squats were difficult too. My shoulders need more strength training.

As the timer beeped, I was on my supines and I cranked out just 5. Still pretty good!

I really need to start posting the warm up’s as well. We ended up doing goodness only knows how many burpees, then burpees again with 3 pushups, then burpees with 5 pushups. Plus some more stuff I don’t really remember since it’s never posted online about the warmups. Sweat fest. The bar facing burpees was just jumping over a long bar with weights on it, then do a burpee on each side.. I think I explained it well. Right? Toughie today.

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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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