FRONT SQUATS AND JUMP ROPES AND SIT UPS...OH MY!

So I prepped myself to at least know what I was walking into by checking out the CF610 blog out earlier yesterday to see what the WOD was today. "Annie" was in store for us today, a combination of sit ups and jump ropes...not to bad...or so I thought.

It seems like every time I go in to CF610 there's always jump rope in the equation of the workout and for as coordinated I am to be athletic for a big guy, it's the hardest thing in there for me to get good at. Practice does make perfect! I'm still doing single jump ropes and I have to pick my jaw up off the floor when I see some of the other members doing 10-20-30 or 40+ double unders in one try. PR is still at 7 in a row...always trying to up that even by 1 a day.

ENDURANCE:

250 K ROW - 1:08
250 K ROW - :54
250 K ROW - 1:02 (ahh with a 3 second rest in there to get more comfortable on the seat)

4 SETS OF 7 FRONT SQUATS

7 @ 45 to get comfortable with the position and where the bar was to be
7 @ 55
7 @ 75
7 @ 85

It felt good to have Tony and Molly there aiding me in the bar positioning as well as rooting me on when I was down in the squat position and they were saying "up, up, up".

WOD - ANNIE

50-40-30-20-10 JUMP ROPES AND SIT UPS

Completed in 12:49

EXTRA WORK = FARMERS WALK WITH 2 (1.5/1) - WALK AS FAR AS YOU CAN

**PERFORMED RIGHT AFTER YOUR WOD IS COMPLETE**

 

1.5 pood (24 kg) walked for 328 feet

 

Hope everyone stays dry this weekend!!

PAIN IS WEAKNESS LEAVING THE BODY

Another Thursday morning workout session and a fine one indeed. Great to see Mike back today even though he said he was going to be back yesterday afternoon until the weekend. After Karen, the legs were very sore yesterday but we continued to work on them none the less.

I have to give credit to the title to my high school swim coach Kevin Remaly. Before we got to taper, which was a 2-3 week period before one of our bigger meets towards the end of the year, we always had our toughest workouts and this quote was always found on the white board on deck.

A constant reminder that pain is weakness leaving the body continues to remind myself that I am doing this for the right reason, not only to lose weight and to build strength, but ultimately to become more fit all around.

WOD:

21-15-9

CHEST TO BAR PULLUPS

BOX JUMPS (30/24)

 

Completed in 9:10. Jumping pullups and 18 inch box jumps.

 

And I forgot to mention that on Wednesday, the infamous Karen day, I had a PR of 7 single jump ropes in a row!!

I WILL NEVER NAME MY DAUGHTER KAREN.....

Nothing against any "Karen's" out there but I can't stand the workout!! 150 wallballs was insane! I got 20 in at first and then had a little break thinking I would bust out 20 at a time and then it hit me...each time I did 1 I was counting away.

ENDURANCE:

4 SETS OF 10 BATTLE ROPES AND 10 OVERHEAD SQUAT (45LBS) WITH 2 MINUTE RESTS INBETWEEN

WOD:

KAREN - 150 WALLBALLS

Completed in 13:00 and I had the most erratic and unusual but still effective way of tracking on the chalkboard.

THURSDAY - DO I HAVE TO GET UP THIS EARLY TO WORKOUT AGAIN?!?!

After my abs (yes they're there somewhere) were aching with every movement, cough or sneeze, I knew I had to make another appearance at CF610 for the Thursday 6 am workout. I like how at the end of Wednesday's workout, Molly asked "we'll see you tomorrow morning right?" because I knew that I'd hear it if I didn't show. I wasn't 15 minutes early but none-the-less I was there...

WARMUP:

MWOD - (BAND WORK ON LATS)
FOAM ROLL
WOD:

1K ROW
30 MUSCLE UPS - 60 GET OUT OF THE POOLS

1K Row - 5:22 with 4 breaks for about 8-10 seconds
30 Jumping Pull Ups / 30 Ring Pull Ups - 12:22

Obviously personal bests for now but it'll sure be fun to track everything on the blog to identify where my strengths and areas of opportunity to improve are.

In D.C. for the weekend visiting a friend of mine. He is a fan of P90X so it'll be a little break from the CF610 workouts! Back to action either Monday or Tuesday.

BACK TO THE GRIND

So little did I know on my break from CF610 that Mike was now starting another chapter in his CrossFit novel by starting a new facility in Long Island. All the congratulations in the world to him and Molly!!

After a not acceptable month and a half away from CF610, yesterday was my first day back and boy...was it great to be there. I've prided myself on getting up for the Wednesday and Thursday 6 am workouts and it felt great to see the faces again. To know that the people at CF610 are accepting and willing to put everything on the line to help themselves and myself out means a lot.

WOD:

ENDURANCE:
50-40-30-20-10 DOUBLE UNDERS (SINGLE FOR ME) / TOE 2 BAR

I completed the 50, 40 and 30 in the alotted 15 minutes.

WOD:

400 M RUN AND 400 M ROW
30 POWER SNATCHES (45LBS)
400 M RUN AND 400 M ROW

Completed in 17:17.