HOLY SQUATS!

It's been since Friday morning since I have been at CrossFit. Friday night I had a mini-workout with my running clinic.  I had Jason and Ruth from CrossFit Connection come out and talk to them about cross training and how CrossFit would help their running and everything else they do.

Tonight's class was posted today on the website and I should know from history that thinking - it seems okay means you are in for a torture session.

WOD

1 minute Front Squats
1 minute Rest
1 minute Back Squats
1 minute Rest
1 minute Air Squats
1 minute Rest


3 Rounds

The Rx weight for women was 80lbs.   I started with 75lbs.  I did one complete round at 75lbs and then on the second round after 3 front squats I dropped to 70lbs and did the last 2 rounds at that.

Your total for each round is the number of squats in each section added together.  Add those together and you get your final total.

Round 1 - 75lbs - 81 
Round 2 - 70lbs - 70
Round 3 - 70lbs - 75


Total -  226

I was pretty happy with my total but to show you the difference one of the strong girls from the Box did the Rx weight and I believe her total was 397 or something crazy like that.  Compared to that....I SUCK!

Oh well - I am sure my legs will remind me tomorrow that I did work hard.

Catching up...again - Tuesday May 25th

Holy crap it was hot today. I know the first few times running in the heat are more taxing on your body until you get used to the heat but who knew it would affect lifting so much. I have been able to do Rx weight on a lot of the workouts lately and today I should have been able to do the RX weight of 65lbs. No way that was going to happen. I think Jason wanted to cause us serious pain with this WOD.
WOD
21 Thrusters 95 lbs/65 lbs
100 m Sprint
21 Sumo Deadlift Highpull 95 lbs/65lbs
100 m Sprint
21 Front Squats
100 m Sprint
21 Box Jumps
2 Rounds

Time: 23:49

I started with 60lbs on the bar and did the first set of thrusters with that. I droped to 55lbs on the SDLHPs and that was okay. Part way through the first round I wanted to puke. Thought about it and was able to hold it off.

At the start of Round 2 I dropped the weight to 50lbs. Part way through the thrusters I thought about crying...I was really close to crying. Not sure if it was from the pain/heat/exhuastion or if it was the fact that I was down to 50lbs and it was still hard.

I think I melted. It was NASTY. I knew my legs were going to feel that one.

Gotta catch up and get back on track!!

Okay - so once again I have fallen off the wagon on my blogging. To my defence my MAC has died and my PC is temporarily unavailable thanks to my husband and the viruses he managed to find. Nice huh?



I maybe not have all the times but here are the WODS I have done in the last couple of weeks:



Monday May 3rd

WOD
15 Front Squats 115 lbs/ 75 lbs
15 Push Press 115/75
15 Back Squats 115/75
40 Sit ups


4 rounds



Time: 25:21



I also did it at 70lbs!!! ONly 5lbs away from the Rx weight. :) soooo close. Next time I will have to give it a go but it was going to be a lot of reps.





Thursday April 29th

We did something different but I can't remember -Maybe Pushups and sit ups land then hanging power cleans - maybe......

60 Double Unders
60 Sit ups
20 Snatch 95 lbs/ 65 lbs

40 Double Unders
40 Sit ups
15 Snatch 95 lbs/ 65 lbs

30 Double Unders
30 Sit ups
10 Snatch 95 lbs / 65 lbs

20 Double Unders
20 Sit ups
5 Snatch 95 lbs/ 65 lbs





Friday April 23rd, 2010

"Daisy"

We haven't done this workout in a long time but I remember it being quite challenging.......get real comfortable with your plate as you and it are going to be quite close for the entirety of the workout. I can't remember where this workout came from but it is not really a "benchmark" or named workout.....if I remember correctly I think it was named after someones dog.....so lets celebrate "Daisy"


WOD
"Daisy"
400 m Run
25 Squats
25 Push Ups
25 Sit ups
25 Steps of walking lunge
3 rounds


*here is the catch....the entire workout must be done while holding a 45 lb/ 25 lb plate. Carry it however you want and have it on your back for the push ups.


Time: 23:15

WOD

WOD
7 Push Press 115 lbs/ 75 lbs
7 Pull ups
10 KB Swings 24 kg/ 16 kg

complete 3 rounds of this
REST 90 seconds

4 times

I don't remember my time but I remember it hurt!

I could get the rest of the workouts but I will stop here and get back on track tonight.

I PROMISE to be better with my blogging and record keeping....

FOCUS!

That was tough...

When they look so easy you know they are going to hurt soooo much!

This is what Jason posted:

What the hell is a 4 cycle met con????? Sounds like some kind of hybrid foreign car that gets like a 1000 miles to the gallon and seats one small midget with no legs....(oops was that politically correct???)....Anyways in preparation for my competing in the Regional CrossFit Qualifiers in May, I have been getting some coaching from this really great coach out of California, Austin......so some of the workouts we have been doing lately are derivations of the training that he has me doing...The 4 Cycle Met Con is one of the staples of his training protocol and I have to say I love them and hate them all for the same reasons. Basically this is a full out effort for 3 or 4 minutes followed by a rest period....repeated for x number of rounds, 4 in this case. This rest period is awesome cause it really lets you go full out on each round as opposed to form and speed degrading in a normal 15-20 minute WOD.

You too will learn to love them!!!!!

WOD

5 Front Squats 95 lbs/65 lbs

5 Push Press 95 lbs/ 65 lbs

5 Sit-ups

5 Push-ups

As many rounds as possible in 3 minutes

REST 3 Minutes

4 Rounds

REPS; 3 1/2, 3 1/4, 3 1/4, 3/1/4

yeah - who thought 3 minutes could be so tough....