My Official Crossfit Blog
I have been Crossfitting for more than four months now. I am going to post various things about nutrition and all my work outs. This will serve 2 purposes: 1) A log for all my work outs 2) A source of information for all things nutrition and exercise.
I work out at Diablo Crossfit. The work outs or WODs (Work Out of the Day) are pretty short, ranging from 5 minutes to 30 minutes. Any longer than that then you have not scaled properly, at least for most WODs.
I started this blog on 4/29/2009, but I have added my work outs and adjusted the post dates so they coincide with the work outs.
I label a lot of my entries as “DCF WOD” because not all the work outs have names, the benchmark ones do. The WODs done at CrossFit Strong are labeled “CFS WOD”.
Update: I started working out at CrossFit Strong as of 7/28/2009.
Update: As of 10/09/2009 I have left CrossFit Strong and have joined CrossFit Richardson. Its a smaller gym, but friendly people, a great coach, and awesome programming.
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DT
WOD:
5 Rounds:
12 Dead Lifts
9 Hang Power Cleans
6 Push Press / Push Jerk
Time: 15:20
I did the WOD with 115#s. I am not sure what the Rx’d weight was. This was a toughie. I got the first round dine in a 1:20, and the rest took forever.
Lynne
WOD:
5 Rounds:
Max Bench Press (135#)
Max Pull Ups
23/7, 15/10, 13/12, 13/13, 12/9
The first round I did the pull ups without a band. The rest of the round were done with a green band.
Tabata Row: 739m
Grace
WOD:
30 Clean & Jerks (115#)
Time: 4:02
Previous time was 6:41 at the same weight. Over two and half minute PR. Rx’d weight was 135#, but I couldn’t do that after doing 2 WODs the day before.
Hand Stand: 1:15
Tabata Sit Ups: 13 (7 rounds of 15, and 13 on the last round)
CFR WOD
WOD:
30 KB Swings (35#)
15 Burpees
75 Jump Rope Singles
20 KB Swings (35#)
10 Burpees
50 Jump Rope Singles
10 KB Swings (35#)
5 Burpees
25 Jump Rope Singles
Time: 7:16
Angie
WOD:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Time: 29:55
I did the pull ups with the green band. I was faster by one minute. The pull ups took 17 minutes to do, and then 12 minutes to do everything else. As you can imagine the pull ups really sucked.
CFR WOD
WOD:
3 Rounds:
7 Pull Ups
7 Thrusters (65#)
7 Burpees
Time: 5:20
The Rx’d weight was 135#s, which was ridiculously heavy. Even 95#s felt heavy. I think this was because of the squat cleans from yesterday.
Elizabeth
WOD:
21-15-9
Squat Clean (95#)
Dips
Time: 13:58
The Rx’d weight was 135#, there was no way I could do that, and the dips were assisted with the band. The squat cleans were easier with the weight lifting shoes. Also my form on the squat cleans is a lot a better.
Before the WOD I did 400m with 65#s over head. Also did a 250m sprint row: 44.7 seconds.
5K
WOD:
5K Run
Time: 33:09
Slow by a little more than a minute. Crappy run, no rhythm.
Annie
WOD:
50-40-30-20-10:
Double Unders
Sit Ups
Time: 8:46
PR by 3:05. Double unders are getting better and better.
Strict Press, Push Press, Split Jerk
WOD:
5×5 Shoulder Press
Weights: 95#, 105#, 115#, 125#, 135# (2)
5×3 Push Press
Weights: 115#, 135#, 155#, 165#
5×1 Push\Split Jerk
Weights: 135#, 155#, 175#, 185#, 205#, 225#
PRs: 135# (by 10#s) Strict Press and 225# Split Jerk (by 20#s)
2010 CrossFit Games