Tuesday-
4 Rounds- for time
400 m run
50 squats
Me- 23.30
I suppose I'd actually have to say that's pretty good. It takes me between 12-12 1/2 minutes to run a mile that means 11 minutes for squats. But I think some of that 11 minutes actually went to the run, as I think my pace slowed a little bit after my gluteus muscles started to cramp during the second round of running. It's something that happens with almost any squat running combination...worse with the alternation of only those exercises. But it is less than it has been in the past, so that's good, maybe in another year or so it won't happen except on rare occasions.
No WOD today...did some painting. Have to work tomorrow night...so no WOD for me there either. Maybe I'll workout during lunch, we'll see how that goes.
Wednesday, September 30, 2009
Monday, September 28, 2009
BACK AGAIN
Well, I decided to try and start this back up again. It’s been oh 3-4 months since my last blog…we’ll see how well I can keep up.
Last week I worked out 3 days at Crossfit Battle Ready in Greeley as I was at a conference for work in Ft Collins and was not able to make it back to the metro area for my WODs.
It was nice seeing how another box runs their WODs and at that how 2 different trainers worked. I thoroughly enjoyed not only the trainers, but all the fellow crossfitters I worked out with. They truly demonstrated that sense of community between gyms that crossfit is routinely known for.
I took Friday off as Saturday I was going to participate in the Fight Gone Bad 4 Challenge. I must say Thanks to all those people between my Facebook friends and people who work for the City of Littleton that helped me not only reach, but more than double my fundraising goal for the event.
Those of us from DEFY that participated competed at Foothills Crossfit. I was looking forward to this WOD because 1. I really like the FGB, 2. for the first time I got to use the rowers in the workout the way it was originally designed (we usually substitute double unders as we have no rowing machines.) I must say I liked the rower in the WOD, but didn’t like the time loss waiting for the previous rower to exit the machine.
The FGB as prescribed is:
Wallball 14# (at DEFY 16#)
SDLHP 55# (same as DEFY)
Box Jumps 20” (16” at DEFY)
Push press 55# (same as DEFY)
Row for calories, added at reps (double unders at DEFY)
I am unable to do a “jump” on the 20” box, so I did step-ups. The unscaled box jump height for women is 16” for this WOD. So, technically even though I did step-ups the height is scaled harder.
I wanted to start at the rower, but Ellen got there just before me, so I started on push press. Thinking back I wish I had started on box jumps, then no-one would have been on the rower just before me and I could’ve got more calories.
My results look like the following:
Exercise R1 R2 R3 total
WB 10 10 8 28
SDLHP 24 24 22 70
BoxJ 14 11 10 35
PP 29 22 15 66
Row 12 16 10 38
My Total Reps = 237
I had the highest reps for the women at Foothills. If I didn’t have someone on the rower directly in front of me, I would have had more calories to boost that score, but o/well.
After the workout, I went to DEFY to help with the move to the new place. I think the new place will be nice.
Tonight we used the jump ropes and 10-12 dumb bells left behind and did
ANNIE
50, 40, 30, 20, 10
Double unders
Situps
My time- 17 something (I completely forget what the seconds were.)
This time was slow. I was super sucking on the 50 & 40 rounds on double unders. I started to get quite a few in doubles and triples starting in the 30s. I need to get better at them….my time should definitely be much lower on this workout.
I can’t say I am looking forward to tomorrow’s WOD running coupled with squats… usually ends in a gluteus minimus cramp that can almost feel debilitating until I get it stretched back out, but hopefully this won’t be a problem. I’ll just have to think positive J
Last week I worked out 3 days at Crossfit Battle Ready in Greeley as I was at a conference for work in Ft Collins and was not able to make it back to the metro area for my WODs.
It was nice seeing how another box runs their WODs and at that how 2 different trainers worked. I thoroughly enjoyed not only the trainers, but all the fellow crossfitters I worked out with. They truly demonstrated that sense of community between gyms that crossfit is routinely known for.
I took Friday off as Saturday I was going to participate in the Fight Gone Bad 4 Challenge. I must say Thanks to all those people between my Facebook friends and people who work for the City of Littleton that helped me not only reach, but more than double my fundraising goal for the event.
Those of us from DEFY that participated competed at Foothills Crossfit. I was looking forward to this WOD because 1. I really like the FGB, 2. for the first time I got to use the rowers in the workout the way it was originally designed (we usually substitute double unders as we have no rowing machines.) I must say I liked the rower in the WOD, but didn’t like the time loss waiting for the previous rower to exit the machine.
The FGB as prescribed is:
Wallball 14# (at DEFY 16#)
SDLHP 55# (same as DEFY)
Box Jumps 20” (16” at DEFY)
Push press 55# (same as DEFY)
Row for calories, added at reps (double unders at DEFY)
I am unable to do a “jump” on the 20” box, so I did step-ups. The unscaled box jump height for women is 16” for this WOD. So, technically even though I did step-ups the height is scaled harder.
I wanted to start at the rower, but Ellen got there just before me, so I started on push press. Thinking back I wish I had started on box jumps, then no-one would have been on the rower just before me and I could’ve got more calories.
My results look like the following:
Exercise R1 R2 R3 total
WB 10 10 8 28
SDLHP 24 24 22 70
BoxJ 14 11 10 35
PP 29 22 15 66
Row 12 16 10 38
My Total Reps = 237
I had the highest reps for the women at Foothills. If I didn’t have someone on the rower directly in front of me, I would have had more calories to boost that score, but o/well.
After the workout, I went to DEFY to help with the move to the new place. I think the new place will be nice.
Tonight we used the jump ropes and 10-12 dumb bells left behind and did
ANNIE
50, 40, 30, 20, 10
Double unders
Situps
My time- 17 something (I completely forget what the seconds were.)
This time was slow. I was super sucking on the 50 & 40 rounds on double unders. I started to get quite a few in doubles and triples starting in the 30s. I need to get better at them….my time should definitely be much lower on this workout.
I can’t say I am looking forward to tomorrow’s WOD running coupled with squats… usually ends in a gluteus minimus cramp that can almost feel debilitating until I get it stretched back out, but hopefully this won’t be a problem. I’ll just have to think positive J
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