Starting A day like this is CRAZY....

So- I have to get used to going to morning workouts on Wednesday and Fridays since the 5K clinic I am instructing starts this week. There is no morning fundamentals class so it will be the regular class no matter what and that can be killer workouts....let's see how this goes...

Today Val was teaching and the workout was a long one....

This workout is all metabolic conditioning very light wight with lots and lots of reps.....When the weight is light the tendency is to perform your reps really fast and when you go really fast the tendency is for your form to suffer. That being said I want everyone to focus on performing each and ever rep as close to perfect as they can. For the ring rows this is going to be really challenging so take your time break them up into manageable sets and grind your way through.....but DO THEM ALL AND DO THEM RIGHT!!


WOD
100 Squats
50 Push Press (55lbs for the girls)
50 Sit-Ups
50 Ring Rows
50 Kettle Bell (16kg for the girls)
50 Floor Wipers (each side counts as one)
100 Squats

Time: 21:07


I was pleased with the workout today. The ring rows are not even close to how I should be doing them but that will come if we do more. They hurt the most out of everything.

So - workout is done for today and THAT feels good.

Whew....one never knows - maybe I'll even go for another run tonight....hmmmmmmmm

Happy Hump Day

Finally - the Rx weight for the entire workout!

Well today's workout looked tough on first glance and guess what?!?!?!It was. Imagine that. I am still waiting for the day when a workout is on the easy side. haha. I guess that will be the day I drop some weights...and probably won't happen.

I wasn'st sure if I should try the Rx weight but then with some encouragment from Dawn I gave it a go. The thrusters were tough but the SDLHPs I can't seem to get the bar up to my chin. The big ol' fat chest gets in the way. I know my form would improve if I dropped the wieght but then thw workout would be too easy and we can't have that....can we???? Don't get me wrong - I think my form is good until lthe bar hits the chest - then I can't get it farther to my chin. I will keep working on that.

It was raining out and cold but when we hit the outdoors for the run you didn't even notice it. You were too hot and tired from the first part of the round to really care.

It was a great workout though.

WOD

12 Thrusters 95 lbs/ 65 lbs

12 Sumo Deadlift Highpulls 95 lbs / 65 lbs

Wipers 95lbs/65lbs

200 M Sprint

4 Rounds

Time: about 20:30. (I will remember to write these things down or email them to before I leave the box.

Nice...

Today's workout was tough and surviving the adventures of Mousse is even tougher. Who knew little chocolate labs love door frame trim? I'm glad I spent so much time last year painting all the wood trim white. I have to remember...this too shall pass. (or open a bottle of wine).

CrossFit was really tough and there was a LOT of sweat involved. I looked at the website earlier this afternoon and saw....MORE THRUSTERS. Holy cow - my legs are going to hate me...but yes - I did go.

WOD
Thrusters 95lbs/65lbs
Sumo Deadlift High Pull 95lbs/65lbs
Floor Wipers 95lbs/65lbs
Box Jumps (16")

Reps of 21-15-9-6

Rest for 1 minute every 4 minutes.

Time: 21:50

The required weight was 65lbs for women but I had 60lbs on the bar and for the SDHP I removed 5lbs and did it at 55lbs for the first two reps). I am having problems getting my SDHP and I have to work on that. I should be albe to do higher weights by now but can't at this time. Droping 5lbs for the 21 and 15 allowed me to work hard for the rest of the workout and still keep good form.

I wonder what squat version there will be tomorrow....I bet there has to be more squats this week!

Okay - I'm tired and I wonder how much Mousse will sleep tonight. maybe if I got him to do the workouts he'd sleep through the night....