WOD june 12

WOD

2013 Regional Event #4
For Time:
100 Wall Balls (20/14lb>10'/9' target)
100 Pull-ups
100 Air Squats
100 One Arm Dumbbell Snatches, alternating (45/30lb)

I broke this workout up into 10x10:
10 rounds of:

10 wall-balls
10 pull-ups
10 air squats
10 one arm snatches

My time: 46:37
(ya, it was hard, and i tore my hand on the last five pull ups, but i did it)

WOD june 11

WOD #1

2013 Regional Event #2

Overhead squat complex

7 Minute ladder of:

3 Overhead squats

For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.

I used the Snatch to get the weight overhead, focusing on good form.

Starting weight: 45 Ending weight: 60 

Ya, it seems light, but it was where i needed to be.

WOD #2 2013

Regional Event #3

For time: (Time cap of 10 minutes)

30 Burpee muscle-ups 

(after 7, jump up and do a pull-up)

Given I am unable to do a muscle-up, I subbed in a pull-up.

My time was 5:35

WOD june 5

I was actually EXCITED about today's WOD! Cardio! Not that i love, even like, cardio... BUT I NEED IT! :)

WOD #1

5 Rounds

1min ON / 1min OFF

(complete as many reps as you can in one min, then rest one min)

10 Box Jumps (20in)

10 Burpees

10 Indian Sit-ups

(Couldn't find a pic of full movement. Sit on the floor with your legs butterfly style. The flat of your feet touching each other. Lay back, as if to to a sit up, and use that momentum to stand up. 1.)

10 KBS (35lb)

Rounds/Reps

1/19

2/19

3/20

4/21

5/22

A WOD like this is to help you understand you pace. The goal is to go hard, and be consistent. Your score would be the lowest number of reps completed. Mine being 19. It's not really normal to go up in reps as you go alone. Usually the tendency, and what you want to avoid, is to go down in reps. But i felt good about my pace. Maybe next time i can make it to the KBS!

WOD #2

25 min. AMRAP

(as many rounds as possible)

200m Run

15 Sit-ups

200m Run

15 Ring Rows

100 Single Jumps

15 Squats

200m Row

(Completed: 3rds + 7 ring rows)

FEEL FREE TO CONTACT ME IF YOU HAVE SUGGESTIONS FOR THE BLOG, OR OTHER TIPS FOR ME! THANKS, AND...

WOD june 4

Back by popular demand: MY WORKOUTS! or WODS!

Todays WOD (workout of the day) is called a 'Chipper'... Why, because it's grooling. You "chip" away at it until it's gone, done.

30 Hang Cleans

500m Row

20 Clean & Jerks

800m Run

10 Snatchs

My Time: 13:41, #45
Notes: I could have gone heavier, but due to an alinement issue in my lower back... doctors orders: keep any type of dead-lift light (or not at all). Given there is no way i'm not going to do CrossFit, i choose to go light, until my back is healed anyways. :) NO EXCUSES! Given i went light, i still gave it my all. As i do in every WOD.

Thoughts: Rowing is more complicated then it looks... I realized to get the most out of my pull i need to treat it as a lift: keeping my head neutral, not letting my butt stick out, straight back, power in the legs... the major difference is at the return, coming up on your toes while keeping form.

No More Excuses

Have you ever missed a week of CrossFit? What effect did it have on you? What was the reason? Was is worth it? Could you've been doing CrossFit? Should you've been?

Well, let me tell you friends. I just missed a week of CrossFit. As far as i felt, i might have well started at square one. Ya, that's how crapy i felt. I tried to justify it: I was doing some stability work, and some sit-ups. Like i said, i tried. But there is nothing to justify not doing CrossFit. There are NO excuses. And there are so many body weight WODs you can do simply in a hotel if needed.

Happy to say i'm back on the wagon, the CrossFit wagon that is. And if feels good! :)