30 Deadlifts (185/135#)
30 Push-ups
30 Power Cleans (115/85#)
30 Body Rows
30 Thrusters (95/65#)
30 Double Unders
30 Kettlebell Swings (55/35#)
30 Burpees
Time: 20:51
Comments: It's been a long time since I got one of those cramps that wraps around the torso. Man! I definitely liked the variety in this one but putting those burpees at the end was just plain mean – and genius. I even liked that in a sick way. Sooo, I really scaled this one. My weights went 57/55/35 for the bar exercises and I used a 20# KB. Was happy I did 30s instead of 20s which I did consider all day! I definitely feel this one in my arms, back, chest, neck – and maybe hamstrings. Great full body workout.
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About Me
I went to my first Foundations Class the last week in October, 2009. After the third one, I took several Elements classes. In December I completed the On Ramp series. I just began Level 1 in January 2010. I plan to record my workouts and results here, and maybe some other things I find interesting about Crossfit.
Crossfit Websites
My Box
What I love/hate about it
The people are nice.
I am anxious Every. Single. Time. I know I'm going for a workout.
Almost every time I go, something makes me so nervous or uncomfortable, it cracks me up. Out Loud.
I now know how to do some Olympic Weightlifting, and can tell you what the lifts are by name.
It once made my arms so sore I couldn't fully straighten them for 5 days.
They call the gym "The Box".
It's totally scalable. I can't do a legitimate pull-up to save my life but I can still participate in WODs that include 50+ pull-ups.
Hearing remarks like this, "I don't see any grimaces? This should be FUCK-KING HOR-RIBLE."
Feeling the soreness show up, stay, and travel around my body the 48 hours (can be longer) after a workout and being surprised by it's path and intensity.
Getting through a workout can be as much of a mental challenge as a physical one. To begin at all, to keep going. Throw accurately counting reps in the mix and you get the added benefit of being distracted from what you are doing to your body.
The trainers don't YELL. They encourage.
SUBCULTURE.
It's the only time I'm not freezing during the day. Special to those enduring Chicago winter.
As a life-long swimmer, I've never been much of a "sweater" in the sense that you don't soak your suit in the pool... Now that it's summertime, and around 80-90 degrees some days, I'm definitely a hot, dripping mess, usually by the time I'm half way thru warm-up.
I am anxious Every. Single. Time. I know I'm going for a workout.
Almost every time I go, something makes me so nervous or uncomfortable, it cracks me up. Out Loud.
I now know how to do some Olympic Weightlifting, and can tell you what the lifts are by name.
It once made my arms so sore I couldn't fully straighten them for 5 days.
They call the gym "The Box".
It's totally scalable. I can't do a legitimate pull-up to save my life but I can still participate in WODs that include 50+ pull-ups.
Hearing remarks like this, "I don't see any grimaces? This should be FUCK-KING HOR-RIBLE."
Feeling the soreness show up, stay, and travel around my body the 48 hours (can be longer) after a workout and being surprised by it's path and intensity.
Getting through a workout can be as much of a mental challenge as a physical one. To begin at all, to keep going. Throw accurately counting reps in the mix and you get the added benefit of being distracted from what you are doing to your body.
The trainers don't YELL. They encourage.
SUBCULTURE.
It's the only time I'm not freezing during the day. Special to those enduring Chicago winter.
As a life-long swimmer, I've never been much of a "sweater" in the sense that you don't soak your suit in the pool... Now that it's summertime, and around 80-90 degrees some days, I'm definitely a hot, dripping mess, usually by the time I'm half way thru warm-up.
My Numbers
- 1 Mile Run: 8:32
- 1/2 Angie: 11:56
- 1000m Row: 4:01
- 10k Run: 1:12:59
- 2000m Row: 8:50
- 500m Row: 1:47.2
- 5k Run: 32:56
- ACF Baseline WOD: 8:21
- Back Squat: 110#
- Bear Complex: 70#
- Bench Press: 100#
- Box Jump: 29"
- Cindy: 13 2/3 Rounds
- Clean: 90#
- Deadlift: 215#
- Diane: 5:17 @ 95#/Box HSPU
- Fight Gone Bad: 180
- Freddy's Revenge: 9:03 @ 75#
- Front Squat: 110#
- Grace: 4:59 @ 75#
- Helen: 12:41 @bodyrow/25#
- Isabel: 3:59 @ 55#
- Overhead Squat: 75#
- Press: 85#
- Push Press (3RM): 90#
- Push Press: 95#
- Push Split Jerk (3RM): 105#
- Randy: 7:18 @ 40#
- Snatch: 80#
- Squat Clean: 105#
- Thruster 3RM: 95#
Goals
Learn to do kipping pull-ups.
Hold myself up with my arms straight on the ringsfor 5 seconds (01.28.10) for 30 seconds.
Graduate to green band-assisted pull-ups.
Record some Rx'd workouts!
Bench Press 135# (45# bar, 2 45# plates)
Hold myself up with my arms straight on the rings
Graduate to green band-assisted pull-ups.
Record some Rx'd workouts!
Bench Press 135# (45# bar, 2 45# plates)
Quotes
"It's like the back of my throat feels bloody" – Katy, after 500m Row, 01.23.10
"You can cry, just don't be a baby" – T-shirt worn by Chris Spealler
"You can cry, just don't be a baby" – T-shirt worn by Chris Spealler
"Pain is weakness leaving the body" – Kevin W, during WOD, 02.01.09
"I love CrossFit because every single day presents a new challenge that allows me to enter a place in my mind where all is forgotten except the finish line." – Josh, 02.02.10. (I couldn't agree more).
"I love CrossFit because every single day presents a new challenge that allows me to enter a place in my mind where all is forgotten except the finish line." – Josh, 02.02.10. (I couldn't agree more).
Interesting Articles
New York Times Caveman Diet from Aaron
Swimming and Crossfit by Trainer Tim
Lou Mars attempting to break the world record for drumming - 120 hours.
Swimming and Crossfit by Trainer Tim
Lou Mars attempting to break the world record for drumming - 120 hours.
Labels
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- DUs (3)
- Failure (4)
- Goals (4)
- Hero (2)
- Intervals (8)
- Kettlebell (7)
- Max (24)
- MetCon (26)
- Olympic Lifting (84)
- Pain (3)
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- Rest (6)
- Results (3)
- Row (42)
- Running (21)
- Some Things Crossfit (1)
- Strength (32)
- Stretching (5)
- Swimming (4)
- Tabata (9)
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