August 31, 2012

Okay, I've changed my goal to going every second day, which I think is doable for now!

Today's WOD was dedicated to Holbrook

Warm UP

1 800m Run

2 rounds of:
20 squats
10 pull ups
10 full body sit ups
10 push ups
10 dips

WOD:
10 rounds of:
45lb Thrusters X5
10 pull ups
100 m sprint
1 minute rest

I timed in at 32:05.  Not bad for someone who felt like fainting after the 4th round.

Aug. 29, 2012

Tonight was a tough one!  After a week of not going to Cross Fit but doing one self workout I was badly out of shape!

I was thrilled that so many of my friends were out today and I met a few new people!

Warm up:
20 Air Squats
10 pace gator crawl (or as I like to call it, Spider Man going up a wall)

(3 Times)

WOD:
10 Kettle Bell Swings of 12 lbs (16 was what I was supposed to do)
10 pistols (5 each leg)
10 push ups
10 side to side crunches

As many times as you could in 20 minutes.  I did 6!!  I was pretty proud cause the KB swings kill my left shoulder EVERY TIME.

Cash out:  A rowing race. We were put into teams and had to row 500m each on the machine until our team was done.  My team ROCKED!

Aug. 24, 2012

This was a different workout!!!  I am out of town so using my crossfit iphone ap (WOD) I found a workout that would work for me in the setting I'm in.

It's called ANGIE and is basically 100 pull ups, 100 sit ups, 100 push ups and 100 squats.  Unfortunately I was not able to complete them to 100.  I did 15 mins and did 20 reps per round, ending with 3 rounds.  So in total I did 60 of each of the exercises...not bad I thought!

Can't wait to be back at regular class on Monday!

Aug. 21, 2012

Tonight's crossfit was a bit frustrating for me because it involves cleans, push press and squats.  Oy!

Warm UP - I've forgotten :(

WOD:  5 Shrugs, 5 cleans, 5 push presses and 5 squats 5 rounds to load.
Because I am not quite good at the technique I used a pvc pipe for a few rounds and then a 35lb bar.

Cash out:  200 jump ropes (100 double unders which I can't do yet)

Aug. 18, 2012

Saturdays are days we work on our skills at Sheepdog.

Warm up:  800m run

Skills worked on today:  Muscle ups, toes to bar, wall ball and burpees.

Aug. 15, 2012

After 6 days off due to things I don't want to be doing, I was back tonight and what a day to return.  The WOD tonight was sooooo brutal that I got asthmatic, threw up 3 times and almost fainted.  But I will have you know I FINISHED IT!!!  I may have been 20 minutes behind most people but I was so proud I finished it!

No Warm up

WOD:
1 mile run
200m walking lunges
200m sprint
50 sumo squats
200 jumps with the rope
400 m backward run

I did this in 44 minutes and 40 seconds.  And boy was I proud.  I almost didn't make several of these things!  The amount of heat and sweat I was radiating was CRAZY!

Cashout:  Handstand Hold or Handstand Walk

I did not do the cashout cause I was afraid I'd throw up again...so I just sad and tried NOT to pass out!

Whoa nelly.

Aug. 9, 2012

My husband joined me tonight!  Finally, he returned from his trip.  So I was glad to have a partner.  But guess what I did?  Showed up wearing flip flops!  OMG I was mad!  Luckily the people who workout and WORK at Cross Fit are so nice!  Tara lent me her shoes and a pair of socks.  Thank you Tara!
Also during pull ups Travis was kind enough to put the green strap around my foot since I'd spend forever trying to get it.  And finally Chris was kind enough to put the sand bag ON my shoulder since I couldn't lift it there myself.  What a night!

Warm UP:  400m run, 10 back extensions, 10 sit ups, 10 pull ups, 15 squats X2

WOD:  1 minute at each station X3
GHD (full crazy sit ups)
push press (35lbs)
sand bag carry
rope whip
and tire flip

I had issues at the push press cause the weight was 45...I had to drop it to 35.  And the Sand bag carry, people had to load me!

Cash Out:  Loaded plank - 20lbs 60 second holds X2

Wow!  I feel great!  Boy do I love the challenge.  I was the only girl working out tonight and I was only behind 1 thing in the warm up.  I also was proud I did both 400 m runs without walking!