Modified FGB

Did a Fight Gone Bad type of workout tonight, I don't have all the equipment or space to do an Rx'd FGB. After hearing how Coach Glassman (CrossFit Founder) described how this workout came about I changed the workout to something that would fit my equipment and space. Rather than do it in a way that was designed for UFC fighter BJ Penn (three 5 minute rounds), I did it for a novice boxer - three -3 minute rounds. I kept score with total reps. I did Sumo Deadlift High Pulls with a 53# KB, 1 arm push presses with a 40# KB (5 each arm), KB swings with a 53# KB. I got 204.

My awesome wife Kate did the workout with me and she did a great job, she used 15# KB's, she scored 192.

Monday's WOD

Had to go to Planet Fitness to do this WOD. It was a pretty fun workout.

Shoulder press 1-1-1-1-1 reps - 95, 115, 125, 135, 145
Push press 3-3-3-3-3 reps - 135, 135, 145, 155, 165
Push Jerk 5-5-5-5-5 reps - 135, 135, 145, 155, 165

The weight went up pretty well but after a while my wrists started aching.

Ususally when I go to PF I end up with some sort of story that epitomizes the globo gym stereotype. However last night a guy came up to the other squat rack wearing chuck taylors so I knew he wasn't there to do curls, and he cranked out a bunch of dead lifts, he went up to 315 again it was the first time I've ever seen anyone put 3 plates on other than me!! It was pretty cool, for the first time I've ever seen at PF, both squat racks were being used for actual strength training. We got to talking and both of us got into dead lifting through Pavel Tsatsouline's book Power to the People.

So all-in-all a pretty good workout!

No Excuses!!

We've all got reasons not to get ourselves going regardless of the situation. I've found a little youtube video that will help push us in the direction of "Just doing it!"

http://www.youtube.com/watch?v=obdd31Q9PqA

Sat WOD

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

That was a brutal workout, I made it 5 times around. I completely underestimated it! I figured that 95# wasn't going to be that heavy to do this workout with, and that the rep scheme wasn't going to be that taxing on my cardio. I figured I'd go after 12 rounds, one round ever one minute forty five seconds (you can see the underestimation) I did the first round pretty well, then pushed through the second round and all of a sudden I had a hard time breathing and my grip was starting to feeling a little taxed, I started my third round and after the thrusters I had to drop the weight and had this horrible feeling like I might just meet Pukie. I was having a terrible realization that there was no way I was going to be able to make it through 12 rounds!! I pushed through and made 5 rounds in 20 minutes. Next time I see this, hopefully 8 rounds or more.

Filthy Fifty - Sucks Rocks!!

Attempted Filthy Fifty,

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps(didn't do)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (didn't do)
50 Wall ball shots, 20 pound ball(did thrusters w/45# barbell instead)
50 Burpees(did 10 then died)
50 Double unders(did tuck jumps instead)

got through 7 of the 10 exercises in 31:54 and was totally spent, did 10 of the 50 burpees and that was it, I knew I'd have met pukie or would've taken another 30 minutes to get through them, so I stopped. Can't wait to actually make it through a full filthy fifty.

oh man, I suck at pull ups!!

Holy Cow!!!

I couldn't do the main site WOD so I changed it up to:

20 minutes of
15 1.5 pood KB swings
15 pull ups

I realized that I completely, absolutely, totally suck at any amount of pullups over 10 and today I never even made a set to 10. AAAUUUUGGGGG!!

Tough Workout!!!

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

12:10

I HATE BURPEES!!!!!

I did the WOD at the Planet Fitness in Manchester NH and I thought for sure someone would be over telling me that I needed to back off and not do one of the lifts but they left me alone. I think I'm gonna hurt tomorrow.

SDHP's

100 Sumo Dead High Pulls in 4:16 with a 1/5 pood KB. Those were harder than I expected! Cool workout though. Had to be quick tonight though.

Need endurance!!!

Good stuff!! 10 minutes of behind kicking KB Snatches!! Averaged about 14 snatches per minute with a 40# KB. I had aspirations of 10 minutes straight without stopping but today wasn't it. Here's how it broke down:

48 reps
40 reps
40 reps
20 reps

I've done 100 reps without stopping in the past, but they were total sprints and took me around 5 minutes to do but I've changed my goals to go for 10 minutes straight without stopping.

today's workout

So today's workout was supposed to be "Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

but I don't have any place for pull ups or an Olympic bar, so I modified it.

3 rounds for time of:
50 squats
20 pushups
20 KB rows w/53# KB
5 KB cleans

Even though it wasn't the full blown nasty girls (which I don't think I could have done as Rx'd anyway) this workout kicked my behind! I made the 1st set of 50 squats without breaking the set so that was a cool small victory. In my opinion one of the great things about CrossFit is even if you don't PR a workout you can constantly make improvements albeit small.

Annie

So I did the mainsite WOD, Annie, and I realize I totally suck at double-unders! I did the workout in 18:34 as Rx'd and hope to be able to knock down the time a bunch next time!

Whew!!!

Ok, I get the competition part of CrossFit and I really believe in it!! I definitely know I've got a ton of work to do because one of my 11 year old injured gymnasts did the 12/5 WOD in 15:52 while I did it in 18:18. Well at least I know I've trained my gymnasts pretty well!!

WOD 12/4/08

Dang, this one is going to leave my legs awfully sore tomorrow!!

5 rounds of
10 Lunge walks steps holding 2 30# KB's in rack position
15 KB swings with 2-30# KBs

7:50

Did the 1st 2 rounds without stopping, then rested a bit 30s-1min between the next 3 rounds. It's amazing that how insignificant that workout looks on paper.

Workout 12/3/08 Scaled Fran

7:41 scaled didn't have 95# barbell, used 2-30#KB's did 1st two rounds of pullups well, but last set was jumpers. Today, I did all the thrusters in a row without any breaks.

I did a scaled Fran at the VB cert last weekend thrusters were as Rx'd but did all jumping pull ups. Time was 7:50.

Can't wait to be able to say as Rx'd when it comes to Fran!!

Level 1

What a great weekend, incredibly well run and the staff educated us well! Not to mention the enormous and amazing building we were in.

So I've got my Level 1 Crossfit Certification and now I've got to find some folks to train! So I might just be coming to find you and let you know that I'm now your new O-Lifting coach!!