GRIND

Today was a grind...but as usual it felt good to get a Monday WOD in especially with some of the Garage Games competitors!

ENDURANCE

5 X 300 M ROWS (1:12 / 1:08 / 1:06 / 1:07 / 1:06)

25 SLAM BALLS (30 LBS)

15 PUSHUPS

WOD

AMRAP 20 MINUTES

30 HAND TO HAND KB SWINGS (20KG)

20 WALLBALLS (20)

20 ABMAT SIT UPS

Complete 3 rounds + 38 reps in the alotted time. I thought that wall balls were the killer of the WOD. Could somewhat catch my breath during the abmat sit ups. Finished up the WOD with some lower back stretching.

Tomorrow will be fun as long as the weather holds up. I can't make the 6 am WOD at the Box due to a 7:30 work meeting and will be in Philadelphia all afternoon from lunch on so I'm going to do a WOD on the first floor of my office building. Thinking something along the lines of 10 - 9 - 8...3 - 2 - 1 BURPEES, SIT UPS, JUMPING LUNGES with a CASHOUT OF 200 FLUTTER KICKS. Thoughts?

DOG FIGHT...LITERALLY

Much to my chagrin, 4 months and counting and I still don't appeal to Stryker. Who knows why but we have our fights and then pet sessions once she warms up throughout the warmup. I use the term "dog fight" sparingly though as I don't want anyone to think I attacked her...I mean she attacked me. Fun and games always hoping nobody ever gets hurt with the precious pup!

Fran was quite a dog fight too! I keep telling myself as I check out the WOD during the day "oh...nothing too bad here". I'll quote Karen on this one..."no WOD is EVER EASY so stop thinking that!!".

Good warmup to get me moving and I got there a little earlier just cause I knew that with the 15 back squats and 75 overhead squats completed yesterday...oh yeah...how could I forget to mention the running, my legs would need some good stretching before Fran.

ENDURANCE
20 Burpees
20 Pushups
10 Jumping Pullups
20 Double Unders...still ever so frustrating
200M Row

WOD"FRAN"
21-15-9 reps

THRUSTER (95 lbs)
PULLUPS (jumping)

Completed in 10:50. PR (only because I've never attempted Fran before but who cares...still a PR). Big ups to Tony for the PR today on Fran. Watching Tony out of the corner of my eye finish in 2:56 was jaw-dropping...he was almost done with 21 and 15 reps before I was done with my 21 Thrusters!

LET'S START TRACKING

So the time has come...time to start tracking what my PR's are at CrossFit. It's been since September now that I've truly recognized what I've been doing there and unfortunately I can't always remember what my weights are at the designated lifts. So tracking it is...

ENDURANCE
3 x 300M rows for time
3 x 5 reps back squat

Completed the rows in 1:14 , 1:07 , 1:02.
Completed all of the back squats at a comfortable 185lbs.

WOD"NANCY"

5 ROUNDS
400 M RUN
15 OVERHEAD SQUATS (95/65)
This could have been a "cherry picked" WOD on my end as I HATE running WOD's, non the less, I completed it in 27:15. Thanks for the support from everyone in helping me finish the Overhead Squats as they cheered me on.

Family Thanks

It's been a week to the day now that I've blogged even though I've been at CF610 Tuesday, Wednesday, Thursday and Friday of last week. All were challenging workouts but still fun indeed.

It's no question that you can't CF without family. Not direct family members but just friends that are family. I have family in Cincinnati, with Northwestern Mutual, my real family and also my CrossFit 610 family. Without their constant support and encouragement, especially through today's WOD, I couldn't have made it. Thanks to Adam for running the last 800M with me, thanks to Karen and Evan for pushing me through WallBalls, thanks to Dennis, Justin, Jax, Heather, Courtney and everyone else for pushing me through the Box Jumps. Without the encouragement and support I got, it wouldn't have been a successful day.

This was by far a WOD that could have been cherrypPicked by people. Cherry picked meaning "oh let me check out what Saturday's WOD is...oh there's no way I'm going to that!!". Big ups to all that showed up today and brought their all.

WOD "KELLY"

5 ROUNDS

30 BOX JUMPS (24 for first 2 rounds...20 for last 3 rounds)

30 WALL BALL (20)

400M RUN

Completed in 50:33 (I think...results not posted yet).

Merry Christmas and Happy Holidays to all. See you readers next Tuesday!

12 DAYS OF CF610 CHRISTMAS...

Just like the damn song...

1 Christmas Power Snatch (95 lbs)
2 Ring dips (jumping)
3 Burpees
4 Pull-ups (jumping)
5 Toes-2-Bar (on ground)
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20")
10 Wall-Balls (20)
11 KBS (24KG)
12 Thrusters (95 lbs)
WOD completed in 38:35. It was fun to watch the competitors complete the WOD after us. Mike did an astonishing 11:51...sub 12:00 just like he said. Job well done for all who were there!

LONG LONG TIME AGO...

Sorry all...it's been way to long (almost a month) since I last blogged about the struggles, good times, intense workouts and sweat angels all at CF610. Figured I was so frustrated throughout today's workout that it would be good to indulge you all on the crazyness tonight. I feel myself getting stronger and the clothes are fitting better...need to start writing things down so that I have benchmarks of where I'm at and where I want to go.

STRENGTH

15 MINUTES TO FIND 1 REP MAX SNATCH BALANCE (125 lbs - was impressed with the flexibility in my hips but still need work on my shoulders)

 

WOD

50-40-30-20-10

SINGLE ARM OVERHEAD KB SQUAT (24KG/16KG)

    *1/2 WITH RIGHT-1/2 WITH LEFT*
EXAMPLE: 25 LEFT/25 RIGHT...20 LEFT/20 RIGHT...15 LEFT/15 RIGHT

DOUBLE UNDERS

 

Completed in a whopping 33 minutes. Started at 24kg and then my left arm killed me as I frequently lost balance and couldn't withstand it. Hence the frustration starting very early in the workout. Dropped to 20kg, frustrated again and finally ended with 16kg. Still in "singles" mode (both in CF610 and with the ladies...go ahead and LOL) so my singles were 100 - 80 - 60 - 40 - 20.

 

I had that feeling in my chest that I was tensing up and getting short of breath due to the frustration. Deep breaths led to me calming down (if that's even possible during a WOD). Even told Evan I was close to stopping and I was glad to hear that he wouldn't have let me. Thanks agin to Adam and Evan for the continuous support throughout the WOD.

I'll leave you with this for all of you out there that still ask yourself "What the Hell is that CrossFit stuff?".

Eat meat and vegtables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train all major lifts:  Deadlift, clean, squat, presses, C&J and snatch.  Similarly master the basics of gymnastics:  Pull ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, ect, hard and fast.  Five to Six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.

-Greg Glassman-

MORE MENTAL THAN PHYSICAL

How come every time I look at the WOD and see something that looks semi easy (is there ever an easy WOD) it is crazy intense? Yesterday was exactly that. I struggled through the entire workout but Evan was there coaching me on and the support of the 7 pm group helped as well. He said at the end to me that if I come in and give it my all, try new things, push myself, that by doing those things, it's the only way to get better. The WOD that took some people 5 minutes to do yesterday, took me 17...but damn it I did it. The movements may seem easier than others that we do at 610 but for a 370 lb man (ashamed of it yes, but working on it none the less) all 4 movements put together in a speed challenge was the hardest thing about it.

WOD:

2 ROUNDS

20 WALL BALLS (20)
20 KNEES TO ELBOW-ON RINGS
20 BOX JUMPS (24 for first 10 / 18 for the last 30)
20 HAND RELEASE PUSH UPS

CASH OUT: 5 MINUTES TO FIND MAX SINGLES

Completed the 2 Rounds in 17:00. Max Singles after the WOD was 59.

Still a grind working on the doubles, I think I got one during a warmup but didn't continue jumping after it so it wasn't complete.