Catching up a bit on my posts. Tuesday's WOD was a major doozy that put me out of action for 2 days. I decided to head in to burn some stress of having my parents in town off.
WOD
3 rounds for time
1000m row
1000 single jump ropes
Yikes. I made it to the cutoff time of 46 and got through 2 rounds plus the row plus 350 singles. You would think that this would be easy but all of those singles are rough. I started out in sets of 75 and then dropped to sets of 50 to complete them. I noticed that from Wed - today (Friday) my forearms are toast.
Back at the box tonight with a floor press WOD then I'll take a crack at 13.3 tomorrow. Curious to see if I can get past what I did last year which was 115 wall balls.
Friday, March 22, 2013
Tuesday, March 19, 2013
Catching Up
Parents in town this weekend through this week so that's just one more thing to manage around my workouts. Regardless, it has been a pleasure having them here as always. I am trying to get into the morning classes this week to help me get going but Monday morning I was not able to make it in so I did the WOD in the garage.
WOD
2 Rounds for Time
15 Push Press (135# Rx, I did 95#)
20 Back Squats (135# Rx, I did 95#)
25 burpees
Definitely a fun WOD. I don't have a clean spot on the garage floor for burpees but I did have a leftover piece of carpet that I pulled out (covered in dog hair) and used.
Did a 4 - 5 minute warmup with the jump rope then 3-2-1 GO.
Total time was 19:11 but I finished the first round in 8:25 which I was pretty pleased with. The burpees are the killer.
On the weight I went with 95# primarily because I have not done a ton of lifting lately and because I do not have a weight rack. I need to ping John D. on figuring out what rack he has. Would be a good addition.
WOD
2 Rounds for Time
15 Push Press (135# Rx, I did 95#)
20 Back Squats (135# Rx, I did 95#)
25 burpees
Definitely a fun WOD. I don't have a clean spot on the garage floor for burpees but I did have a leftover piece of carpet that I pulled out (covered in dog hair) and used.
Did a 4 - 5 minute warmup with the jump rope then 3-2-1 GO.
Total time was 19:11 but I finished the first round in 8:25 which I was pretty pleased with. The burpees are the killer.
On the weight I went with 95# primarily because I have not done a ton of lifting lately and because I do not have a weight rack. I need to ping John D. on figuring out what rack he has. Would be a good addition.
Wednesday, March 13, 2013
Travel Day
It was a good idea to start back my Crossfit life on a heavy Squat Day (NOT!!!). Thankfully, I spent the morning traveling and working in my HQ building in San Fran and had expected that today would be a rest day. The legs are quite sore. Sore to the point that it shoots a nice little pain up and down my legs when I stand and sit (repeat).
Regardless, I do not expect to get to my hotel tonight until about 9:30 or 10:00 at which point I'm going to do a TABATA workout with pushups, situps, squats and a 4th exercise to be named later.
Regardless, I do not expect to get to my hotel tonight until about 9:30 or 10:00 at which point I'm going to do a TABATA workout with pushups, situps, squats and a 4th exercise to be named later.
Tuesday, March 12, 2013
2 month Reflection
So, I've essentially spent 2 months away from the box. It really boiled down to zero motivation to go in and put the work in. I was primarily in maintenance mode with cardio at the club and the rower in the garage. I did a handful of mini WODs in the garage but that was about it. The majority of my activity was all on the ski slopes and one thing that was a big reality for me is that the ski season was so much better this year due to the level of shape that I was in. However, my diet overall has suffered greatly.
Back at the box today for a nice solid WOD. Warmup today was a typicaly warmup (which is what most people work out with).
Warmup
555m row
Rollouts
Tabata x 4 (spiderman jump squats, double unders, OHS, box jumps, pushups)
WOD
Back Squat 10-6-5-3-3
Stopped at 275 on the back squats to avoid pulling anything.
Had a really solid chat with Scott H. afterwards. Essentially, I need someone to give me a menu of eat this and this at this time and this time for XX days. He's going to put one together for me. That should jump start the old diet.
Back at the box today for a nice solid WOD. Warmup today was a typicaly warmup (which is what most people work out with).
Warmup
555m row
Rollouts
Tabata x 4 (spiderman jump squats, double unders, OHS, box jumps, pushups)
WOD
Back Squat 10-6-5-3-3
Stopped at 275 on the back squats to avoid pulling anything.
Had a really solid chat with Scott H. afterwards. Essentially, I need someone to give me a menu of eat this and this at this time and this time for XX days. He's going to put one together for me. That should jump start the old diet.
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