Crossfit???

This is true, but I miss being able to do it. . How's your quest for a new job going? Im testing for my new job Tonight and tomorrow morning. Coaching can sure add a nice extra income. Depending on where you do it at.

 

You can always live vicariously through me. I did MU in yesterdays WOD.

 

For our strength work on Thursday my buddy and I did 5 sets of Muscle Ups on the high rings then do 5 dips. Nice little strength/warm up before Helen.

 

Oh I was able to do them pre tendon tear I will do them again.

 

Yesterdays WOD from the CF site:

Row 500m, 30 body weight bench, row 1000m, 20 body weight bench, row 2000m, 10 body weight bench.

36:29

I wasn't rowing fast enough...

 

Yesterday our Box was closed out team was still traveling back from Regionals. Oh and our team took first in the Nor Cal regionals.
So yesterday I hike Koko Head out here for my WOD. About 1100 steps, then ran down it.
My quad and calves are still sore today.
Today we did back squats for strength.
WOD:
4 rounds
20 KB swings @ 53lbs
20 Wall Balls
400m run
Rest 4 minutes
My times were 3:08, 3:24, 3:40 and 3:44. This one was rough did all my KB swings unbroken, wall balls sucked though. Had the break the last two rounds into 2 sets. Pushed hard on the run though.

 

WOD 1: "Kelly" 5 rounds for time:

Run 400m 30 Box Jumps (24"/20") 30 Wall Ball Shots (20/15)

Scaling Groups: A: 3 rounds, B: 4 rounds C: Rx WOD 2: Tabata Pull Ups(10rounds), record total reps

saturdays amrap of Run 200m with Med Ball 20 Med Ball Thrusters 20 Med Ball Lunges 45 Second Plank 50 Double Unders (200 singles) _______________________________________________

This was Friday's and Saturdays workout.
I did Friday's in 26:09 but only did 20" box jumps other then that I did RX
Saturdays I did 5 rounds and almost got a sixth.

 

Did that one fucking sucked.

 

Truth

 

We had an awesome strength WOD today.
Hang power snatches 7x1 EMOM got up to 125lbs.
Power Snatch 7x1 got up to 145lbs
Squat Snatch 7x1 got up to 165. 165 is a new PR for me. Pretty stoked to hit that after all those snatches.
Then......
2K row for time
Did it in 7:08. Raced one of our coaches. Loser had to do a burpee for every second they lost by. I beat him by 27 seconds.

 

I need to post this weeks stuff. Lets see if I can remember it all

Today is going to be

Front Squat – 3×5 @ 80% (so, around 175lb)
WOD – for time

• 400m run
• 30 pull ups
• 30 push ups
• 30 hang power clean (135/95)
• 400 m run

Thursday:

21-15-9
Strict Pull Ups
Ring Dips
Hand Release Push Ups
-------------------------
13:57

Wednesday:

4 Rounds – 5 minutes each / 1 min rest between rounds

• 400m Run to start each round
• AMRAP in the remaining time
  • 5 deadlifts (225#/135# or no more than 60% of 1RM)
  • 7 Burpees
  • 9 V-Ups

Rd 1. 2 Full +5+7
Rd 2. 2 Full + cant remember
Rd 3. 2 Full +5+1
Rd 4. 2 Full +5

Tuesday:

Push Jerk – 3×5 @ 75% (Clean from floor)
145lb

WOD – 12 min AMRAP

• 5 HSPU
• 10 Hang Dumbbell Snatch (40-45/25-30) (5 each arm)
• 20 Double Unders (Sub 60 singles)

---------------------------------------------
2 Rounds I went deep on my HSPU's and just couldnt get 'em done. I had about 6" depth between my hands and the floor.

Monday:

REST!

Saturday/Sunday I spent riding 170 miles on the road bike for the MS Charity Ride.

 

Our WOD Wednesday was 15-12-9 power cleans at 185 and Handstand pushups. Decided to go RX with that one. Holy crap. Took 17 minutes. The power clean was heavy but not too bad. But the HSPU took forever. This is when I hate being 6'3" with long arms. My range of motion is about twice as long as most people. It blows.

 

To follow up...I finished todays at 9:56. I used 115lb on the hanging cleans.

 

Today was pretty good.
Did Skills before hand so we worked on rebounding box jumps. We did 3 rounds of 15 jumps I jumped on to a 30" box for mine. We then worked on butterfly pull ups, I actually was able to do well with those today and was linking 7-8 together each time. Then finally we worked on pistols. Still have work to do on those. Our coach had me working on the rolling ones where you take it down as far as you can then roll back on to your back then roll forward and push yourself up on the one foot. That actually helped out alot.
WOD
5 rounds
25 Push Press 75lbs
50 Double Unders
My time was 11:30. Super tiring but definitely a great WOD to end the week on.

 

I'm looking at getting into Crossfit and was curious what it's like for beginners.

Every Crossfit gym I've been to it's been all these Crossfit pros doing triple flips with a twist at the end off the boxes and I've always been intimidated.

I'm an athletic guy and I'm very strong when doing my own routine but I've never done anything like Crossfit, except P90X.

Also looking to start Paleo in June - it's perfect for me as I can't handle carbs whatsoever. We'll see how it goes!

Thanks for the help guys!

Fink

 

At my box we have you do a week of one on one skills with a coach and after that if your not comfortable they let you go to the essentials classes which is a scaled down version of the work out for that day. Also the coaches are good about scaling the WOD to you for being new. Don't be afraid crossfit is a very helping community everyone is willing o help you or show you how a movement is done.

 

is there ever a day when cf doesnt kick your ass. lol been doing it for a year now and im almost always tired as hell when i leave. i love it!!!

 

Thanks for the advice man.

I may just have to pull the trigger on it.

Fink

 

Ya contact the box you want to go to. Most of them hold a free beginners class so you can try a a scaled down workout. If you like it then they'll have you take their elements or essentials class, so you can learn all the basic lifts and movements and then have fun from there. Dont be afraid to use less weight. Remember check your ego at the door.

 

Mobility Warm Up
WOD – For Time

• 30 Back Squats (195#)
• 20 Pull Ups
• 15 Shoulder To Overhead (105#)
• 30 Front Squats (85#)
• 20 Pull Ups
• 15 Shoulder To Overhead (85#)
• 30 Overhead Squats (65#)
• 20 Pull Ups
• 15 Shoulder To Overhead (65#)

--------------------------------
17:10


3 x 20 GHD Sit Ups