Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
The first time I did this WOD, it was the day before my CF Level I Cert at CrossFit Charlotte NC. I only finished 4 rounds, ( I pretty much quit) and it took me 40 minutes. I was completely crushed. I did this one again, yesterday. I again was crushed. The 70lb dumbbell swing is demoralizing. I finished this WOD in 35:57... It took me a while to recover. I had to tend bar afterward and could not even out. Someone at the bar bought a round of tequila shots for everybody, for some odd reason this shot of fine spirits brought me back to a level of normalcy. who would have known?
06 February 2009
05 February 2009
Back Sqaut/Bench Press
The above video just reminds me of why... well you will see.
The back squat is my least favorite exercise. I am getting better at it though, and when I say better I mean understanding the mechanics in my body. One thing I have learned not to do is look in the mirror of the globo that is right in front of me.
My sets went as 185x5 205x5 215x5 225(F). with every rep, I felt a pinching in my left leg, I believe it is the ongoing issue with my right hip being higher than normal causing me to favor the left side. Man, to be young and to know more about fitness then then I do now.... anyhow I racked the bar, and went to the benchpress... I tried to max out. I did 205x1 215x1 225x1 and then failed at 245, and immediately tried 235 and failed there too. I had meatheads walking past asking if I needed a spot, it felt like old times. I asked them if I could jump in on the preacher curl...then the cable crossover.... and if they could...
03 February 2009
Catch up......
I have not blogged anything for a week..... so here it goes.
Last Wednesday, I did snatches and Clean and Jerks, I did not go to heavy was working on form for both, and only advanced in weight if the lift went smooth. I stopped with the snatch at 115lbs. I then did 155 on the C&J and it felt really good so I continued right onto to 175 and it was pretty smooth as well. I stopped there.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
I love this WOD, the last time I did this WOD I finished it in sub 10 minutes. This time, I knew I was in trouble when after rep 3 of the first 21 my legs were already on fire. I finished the WOD in 14:40. I added 5 minutes to my PR. ugh.... I blame it on little rest, squats and c&j's the day before, either way its not my fault.... lol, now I sound like a liberal.
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
I went into this one with the complete attitude of not doing it. I then did it, and knocked out 40 pull ups in te first round. I did 5 rounds total and was happy with my overall performance, I did 119 pull ups total. It is only 6 pull ups less than last time I did this one. I honestly feel it is because of running on the treadmill, not being able to 'get going' on the runs fast enough.
Last night I did:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Last time I did this was something in the 31 minute range. ( I am having a problem with logsitall so I am not sure to my last score) anyhow, this time I did it in 31:42, and I do blame my slower time on waiting for the treadmill to get going.
I felt pretty good about this one afterwards, but I felt awful going into it. I worked during the superbowl, and may have had a bit to drink and eat. Very unclean weekend.
eat cleaner, and train harder.
Last Wednesday, I did snatches and Clean and Jerks, I did not go to heavy was working on form for both, and only advanced in weight if the lift went smooth. I stopped with the snatch at 115lbs. I then did 155 on the C&J and it felt really good so I continued right onto to 175 and it was pretty smooth as well. I stopped there.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
I love this WOD, the last time I did this WOD I finished it in sub 10 minutes. This time, I knew I was in trouble when after rep 3 of the first 21 my legs were already on fire. I finished the WOD in 14:40. I added 5 minutes to my PR. ugh.... I blame it on little rest, squats and c&j's the day before, either way its not my fault.... lol, now I sound like a liberal.
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
I went into this one with the complete attitude of not doing it. I then did it, and knocked out 40 pull ups in te first round. I did 5 rounds total and was happy with my overall performance, I did 119 pull ups total. It is only 6 pull ups less than last time I did this one. I honestly feel it is because of running on the treadmill, not being able to 'get going' on the runs fast enough.
Last night I did:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Last time I did this was something in the 31 minute range. ( I am having a problem with logsitall so I am not sure to my last score) anyhow, this time I did it in 31:42, and I do blame my slower time on waiting for the treadmill to get going.
I felt pretty good about this one afterwards, but I felt awful going into it. I worked during the superbowl, and may have had a bit to drink and eat. Very unclean weekend.
eat cleaner, and train harder.
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