IT FELT LIKE A 3 WOD DAY

Since I left you all with a quote from Jobs yesterday which was very inspirational (at least I thought so), figured I'd start with another one today.

The best way to make your dreams come true is to wake up.
Paul Valery

I woke up about 2 months ago when I got back in the gym at CF610. I woke up to know that I could fulfill my dream to change myself physically. I knew that this was the way to go and where dreams could come true. Whether you dream to change the world, to make new friends or hell even to jump rope 120 times with out stopping (new PR!! - working on the Doubles soon), your dreams have to start with reality first and I found my reality 2 months ago.What do you feel like after a WOD...better yet what do you feel like after 3?!? The title says it all. Big ups to everyone working on their goats (what you suck at) and also that everyone got through the WOD yesterday.
Stretching and jump rope led to the strength warm up

SKILL

AMRAP 10 MINUTES

5 T2B ground

7 KB swings - 1.5 pood

5 Jumping Pull Ups

GOAT = SOMETHING YOU SUCK AT!

WOD

7 ROUNDS

6 HANG SQUAT CLEANS (155/95)

5 HSPU

4 MUSCLE UPS (8 GET OUT OF THE POOLS)

Completed WOD in 24:14 by doing 95 lb hang squat cleans and HSPU in the pike position on a 24 inch box.

**WHEN DONE WITH 7 ROUNDS GO WITH THE NEXT CLOSEST FINISHER TO YOU, AS PARTNERS YOU MUST COMPLETE 4/100M RUNS WITH 1:00 MINUTE BREAK BETWEEN EACH**

10.10.11

I've determined that anytime I ever have a somewhat bad day in my career, that I have to get to the box for a WOD. It's the only place that I can put everything on the line and let go of my frustrations my hard work and determination. Along with listing what I am grateful for, which CF610 is always on, a WOD at the end of the day is one of the other ways to put it all on the line.

WOD- AMRAP 12 MINUTES

12 TOES TO BAR (ground)
5 UP AND OVER BOX JUMPS (18)
200M SANDBAG CARRY

Completed 3 Full Rounds and 17 extra (the 12 toes to bar and 5 up and overs) in the alotted time.

I'll be ending blogs from now on (until I get re-motivated and amped up about my career and the positives that come from it)

"Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma - which is living with the results of other people's thinking. Don't let the noise of others' opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary." - The late Steve Jobs.

100 JUMP ROPES...GET OFF ME

I know...it's been 2 weeks now that I haven't blogged about my CF610 workouts. I still have been going though and it's been great! bumped it up to 4 times a week and waiting for my buddy to join so we can make it 5 times.

When I got serious with CrossFit back in the last week of August and early September I couldn't jump rope. I struggled with a lot of other exercises but jumprope was by far my worst. Well last night I hit the century mark. 100 god damn jump ropes. It was nuts!! I knew that Molly was watching out of the corner of her eye while carrying on a conversation but i just closed my eyes and kept counting my "sets" of 20's. 20 - done, 40 - done, 60 - done (let's pass my previous PR of 69), 80 - done (omg my calfs are feeling it) (keep the same tempo), 100 - DONE! and I dropped the rope with glee. The big 100 was achieved...now I need to get 25 doubles to get on the wall!

WOD:

WOD "PYRAMID TENS"

10 RING DIPS (jumping)

10 RING ROWS

20 AIR SQUATS

20 BOX JUMPS (18)

30 ANCHORED SITUPS

5-10-15-15-10-5M SUICIDES (sprints)

30 ANCHORED SIT UPS

20 BOX JUMPS (18)

20 AIR SQUATS

10 RING ROWS

10 RING DIPS (jumping)

 

WOD completed in 14:55.

EVENTFUL AND EMOTIONAL

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".

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!!

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!!

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.

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