Man, life has been pretty crazy since my last posting. Finally, I found myself a minute to do a quick dump of my workouts so I can keep track of things later. Two of my workouts weren't even at the crossfit box to give you an idea of my timing.
Workout One- I remember this day because it sucked! It involved backsquats and thrusters which is a combo that kicks your butt.
For the technique, we had to backsquat 225lbs twenty times without dropping the weight. Soooo, I can't do that and had to use a much lighter wieght. I used 105 and it took me about 3 min to complete. I started feeling like I couldnt do it after rep 13 and finally made it through without giving up.
The WOD was to perform your max number of rounds in 3 minutes of 10 Thruster's @ 75#'s and 5 Burpees. Then Rest 30 seconds and repeat for a total of 3 rounds. I basically was shot... couldn't do much after those squats.. finished about 1.5 to 2 cycles per round. That's pretty sad.
Workout Two- Went to the track and practiced my Sprinting, Double Unders, and Hand Stands. They all are coming along pretty well. I find myself pushing hard and keeping the constant speed pass the 400m marker. I remember when I'd pull a Usain and slow down right before.. but we did it for different reasons :) As for the DU's, I'm able to actually do them, just not in a continues fashion.. If I get three in a row, I am lucky.. but at least I can get two. As for Hand Stands... I'm now able to take baby steps and walk it ;) BABY STEPS!
Workout Three- I worked out in my garage late at night!
- 1 Lap around my apartment complex
- 50 Kettlebell Swings (1.5 pood)
- 50 Push Press (45lbs)
- 25 Thrusters (45lbs)
- 25 Hanging Power Cleans (45lbs)
- 50 push Ups
- 50 Full Situps with Straight Leg
Sweat-ed my butt off and didnt track my time. Did find myself liking this track by M.I.A (excuse the video) and hearing this old classic of mine from Phil Collins I love music... it's really the driving force to my running and workouts. Silence is soooooooooo boring.
Workout Four- This was a good workout at the box..
Technique was the Power Clean.. For at least 10 minutes, I worked on it from weights of 95 to 145. It's a fun movement because it includes so much.. from it's first pull (deadlift) to the second pull (jump, scoop) and the third pull (dropping under the bar, fast elbows). You feel badass when you get a large amount of weight up. My goal for mid Nov.. 185lbs.. let's see if I remember this.
The WOD was to complete as many rounds as possible in 20 minutes of
- 7 Toes to Bar
- 10 Walking lunges w/ 45# plate held overhead (not on the head)
- 7 Ring Dips
About the 11 to 13 min marker, I was at the 9th round and the dips were slowing my down. Finished with 12. Need to learn how to Kip the dips for future WODs.
