What a week so far. Started with a great half day on Monday (19th) and then the New York "Football" Giants home opener which was Monday Night Football. Absolutely phenomenal kick off to the year with fun tailgating with Wayno as well as the highlights of the game.
Wednesday and Thursday morning blog WODs to come later today...just been swamped with some things at work. Once my buddy Boorse is back from his vacation next week, he's hopefully signing up for Elements I, II, and III with Molly and then we'll get on a workout schedule closer to 4-5 times per day. I'll leave you all with a great quote that was on the whiteboard one day at CF610...something I have to wrap my head around...
"NO WORKOUT CAN OVERCOME A BAD DIET".
Thursday, September 22, 2011
Friday, September 16, 2011
2 A DAY SUCCESS
WOW!! Yesterday was a hell of a 2 day...a successful one indeed. Morning WOD was posted earlier but when I talked about the workout yesterday at work, my colleague and good friend Brian Boorse was interested. I convinced him it was better than riding the bike or running on the treadmill. Indeed, I picked him up at 6:40 for our 7 pm open gym workout.
It was his first time there, astonished with how much could be accomplished in the 4 car box we're in. None the less it was a great experience...his exact quote "glad it wasn't full of guys screaming and showing off".
I wanted to work on a couple things last night (kettlebells, toe to bar, wall balls and box jumps). As always, started with dynamic stretching and jump ropes (didn't get my PR of 29). Molly put together an interesting WOD...almost like 2 mini WOD's.
PERSONALIZED WOD:
300 M ROW
AMRAP IN 6 MINUTES - 5 WALL BALLS (20 LBS) AND 3 BOX JUMPS
300 M ROW
AMRAP IN 6 MINUTES - 5 TOE TO BAR (ON GROUND) AND 3 RING DIPS
50 KETTLE BELL SWINGS (1 POOD - 16 KG) CASH OUT
My Results:
300 M ROW - 1:06
AMRAP IN 6 MINUTES - 5 WALL BALLS (20 lbs) AND 3 BOX JUMPS (18 inches) 6 rounds + 5 wall balls
300 M ROW - 1:12
AMRAP IN 6 MINUTES - 5 TOE TO BAR (on ground) AND 3 RING DIPS (jumping but getting maximum extension) 8 rounds...got a good workout too in going from ground to rings
50 KETTLE BELL SWINGS (1 pood - 16 kg) CASH OUT
I hope Boorse comes back and joins CF610. I think that if he did, WE would make it more of a committment in going Monday through Thursday or even Monday through Friday depending on weekend plans.
Boom!!
It was his first time there, astonished with how much could be accomplished in the 4 car box we're in. None the less it was a great experience...his exact quote "glad it wasn't full of guys screaming and showing off".
I wanted to work on a couple things last night (kettlebells, toe to bar, wall balls and box jumps). As always, started with dynamic stretching and jump ropes (didn't get my PR of 29). Molly put together an interesting WOD...almost like 2 mini WOD's.
PERSONALIZED WOD:
300 M ROW
AMRAP IN 6 MINUTES - 5 WALL BALLS (20 LBS) AND 3 BOX JUMPS
300 M ROW
AMRAP IN 6 MINUTES - 5 TOE TO BAR (ON GROUND) AND 3 RING DIPS
50 KETTLE BELL SWINGS (1 POOD - 16 KG) CASH OUT
My Results:
300 M ROW - 1:06
AMRAP IN 6 MINUTES - 5 WALL BALLS (20 lbs) AND 3 BOX JUMPS (18 inches) 6 rounds + 5 wall balls
300 M ROW - 1:12
AMRAP IN 6 MINUTES - 5 TOE TO BAR (on ground) AND 3 RING DIPS (jumping but getting maximum extension) 8 rounds...got a good workout too in going from ground to rings
50 KETTLE BELL SWINGS (1 pood - 16 kg) CASH OUT
I hope Boorse comes back and joins CF610. I think that if he did, WE would make it more of a committment in going Monday through Thursday or even Monday through Friday depending on weekend plans.
Boom!!
Thursday, September 15, 2011
6 AM YET AGAIN
Doing a double session of CF610 today as I did the WOD at the 6 am class and am bringing a friend and colleague of mine Brian Boorse to the 7 pm class tonight to introduce him to this new world of elite fitness.
DYNAMIC WARM UP/AFTER WOD MOBILITY - stretching
WOD
5 ROUNDS
10 DEADLIFTS
ELITE (225/165)
RX(185/135)
200M RUN
Completed the 5 rounds in 11:30. Dead lifted 155 lbs. The run was by far the toughest part for me today and probably is on most of the WOD's when it's included. It seems like running hates me and I hate running.
For tonight...probably will do one of two things. Either put together a workout with Molly or do a couple of things on my own. I'm thinking to work on things I struggle with (jump ropes (make the push to double unders?!?!), toe to bar, wall balls, row and maybe box jumps).
First "open gym" tonight so I'm looking forward to it.
PR of 29 jumpropes in a row today. Just closed my eyes and kept on counting. Making the move to attempt double unders soon!!
Thursday, September 8, 2011
BACK IN THE GAME
For some unexplained reason I took a week off last week from CF610. Maybe because the weather, maybe because I was (and still am sore) but it was good to get back there yesterday. It's crazy how the hour of working out, seeing friends, getting and giving encouragement and the comraderie that is amongst all at 610 really gets you pumped back up and energized.
As for Wednesday's WOD...didn't go to the 6 am workout as I had something come up but none the less got there for the 4:15 session.
As for Wednesday's WOD...didn't go to the 6 am workout as I had something come up but none the less got there for the 4:15 session.
ENDURANCE:
500K ROW
100 FLUTTER KICKS
500K ROW
100 FLUTTER KICKS
500K ROW
100 FLUTTER KICKS
WOD:
AMRAP 12 MINS
7 DEADLIFTS (ELITE:315/225) (RX:225/185) (135 LBS)
14 PISTOLS
21 DOUBLE UNDERS (SINGLES STILL)
100M RUN
Of course it decided to pour right as we started the WOD so running the 100M was more of a cool down on the body temperature, only to get back inside and be sopping wet.
Complete 3 full sets + 15 (7 deadlifts and 8 pistols) in the alotted 12 minutes.
PR* of 20 jump ropes in a row which previously was a PR at 7
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