Last 2 Workouts

The last two workouts I did were from North Shore CrossFit, they were very cool WOD's. The 1st one:

5 rounds of

10 overhead squats

10 burpees

run 200 meters

I had to modify this one because I didn't know how far 200 meters was and so I planned to use a C2 rower but when I started, someone came in and started using the rower. It was also a pretty hard workout so it took me a while to get through 4 rounds so I stopped at 4 rounds (10m 30s)because I had to get to work.

The 2nd workout was a lot faster but it was challenging in its own right. The WOD was called "Man in the Mirror"

5 handstand push ups

10 dumbell cleans left

15 burpees

20 dumbell overhead lunges

15 burpees

10 dumbell cleans right

5 handstand push ups

This one took me 5:58

Good Stuff!

Pressing, pressing, pressing...

Today I did a modified version of the CrossFit Mainsite WOD. I got the workout from CrossFit New Hampshire and I did it for only 10 minutes, and believe me when I say 10 minutes was plenty!!

AMRAP in 10 minutes of
5 x HSPU's
10 x Push-ups
15 x Ring Dips

3 rounds

I was pretty pleased with myself because I did full handstand push ups! I haven't done handstand push ups in over a decade due to shoulder issues. So I was a bit nervous to try them, but down and up I went and no pain! I've been improving on my dips (having avoided them for more than a decade as well due to shoulder problems) and so I tried a full ring dip a couple of days ago and didn't have any pain so I was pretty excited, but tonight I didn't think pushing it would be a good idea. I did the workout and made three rounds and have some shoulder pain but I can tell the irritation I'm feeling isn't going to sideline me like it would have a few months ago. A little ice and rest then I'll be ready to go.

Partial CF Mainsite WOD

So today I did 2/3 of todays CrossFit WOD. I ran out of time and had to get to work. Dang jobs!!

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups

With a 20# Med Ball

Anyway, I don't have a med ball or a place to do wall ball shots. So I used a 30# KB and did thrusters in place of them. The first set of thrusters was broken up 25/25, the second set was 15, 20. The pull ups were horrendous for me, on the 1st set I did 15, then failed at about 5 pull ups all the way up to 50, the second set I just failed at 5 and it was seven sets of 5 pull ups.

14:15

Next time - with a med ball and full workout.

Snatches...

Today I did the CrossFit mainsite WOD it was 1o singles of hang power snatches. I forgot to keep a log of each rep (oops). I feel like I struggled a bit on my techinque, I've got to get someone to have a look at my technique. I got up to 153# for my last couple of sets, the gym I went to had bumpers in kilos only. All in all it was a good workout and a good reminder I need to get some help with my snatches.

Workout for 6-16-09

Today I did 10 sets of 7 KB snatches r/l with a 53# KB on the minute, 140 snatches total. This was a lot harder than last week when I did 10x6! It's only one rep per set addition but it's 20 reps overall, a 16% increase is somewhat substantial. I even got a little itty bitty rip. Good stuff!!

Today's workout

Today I did the CrossFit main site WOD and can I just say, I totally have no endurance for pull ups!!! In a cruel way that's one of the beautiful things about CrossFit because it takes your weaknesses exposes them and makes you work on them.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

16:27

workout 6-12-09

AMRAP in 15 min of:
10 double KB cleans
12 push ups
14 situps

I made 7 rounds + 10 KB cleans

This was a pretty tough workout. I wasn't sure what to expect from this one. I should have used heavier KB's, I used 30 pounders because I don't have 2 heavier ones. I should have definitely used 53# KB's. So the KB part was fairly easy for me. The push ups on the other hand freakin smoked me. The situps weren't as bad as I figured they would be either. For some reason the pushups were killing my breathing as well as my shoulders. I would have definitely ratcheted up the power output if I had used heavier KB's but this workout still beat me up.

Every minute on the minute

Today I did 6 KB snatches R/L every minute for 10 min, then pull ups every minute for 10 min(1 first min, 2 second min up to 10)

pretty fun workout!

This was a great note by Mike Mahler, it's on Facebook so if you don't have a facebook acct. get one!! This note spoke to me personally, if I want to be successful I need to simply do what I already know how to do. If I spend hours watching TV or surfing the web, of course I won't have time to get done what I need to get done. If I focus on getting my responsibilities taken care of, not only will they get done but I'll probably have some time left over to watch a little TV or surf a little.

http://www.facebook.com/home.php?ref=logo#/note.php?note_id=88595062601&comments

2 Wods...

Today I did 2 workouts. I went to planet fitness and did the CrossFit Mainsite WOD which was 7 singles in the dead lift. I did 225, 245, 275, 315, 335, 365, 400. I was planning on stopping at 365 or 385, but after I pulled 365 without much trouble I could just imagine the ribbing my buddy Vince would give me if I finished under 400 and I would have felt like I could have done a bunch more if I'd have done 385. 400 went up pretty smoothly. I was happy with the lift especially since I hadn't done any heavy DL's in a few months.

When I got to work I gave my gymnasts 1/2 of a Crossfit Workout "Cindy", as many rounds as possible in 10 minutes(full workout is 20 minutes) of 5 pull ups, 10 push ups, 15 airsquats. I decided to do the workout with the kids and got 10 rounds in. Fun workout day!

a couple of the last workouts

I've done a few workouts lately that I haven't posted. So here's my last 2 workout results

Friday the 29th,
21-15-9
Burpees/Pull ups
6:36
I competed against my gymnasts with this one and it was pretty fun. My little gymnasts kicked my behind!!

Today I did 4 rounds of 10 double KB cleans with 30# KB's and 15 pull ups 10:13 pull ups take me a long time!!!

I have one of those door frame pull ups, kind of like one of those "Iron Gym" ones. It makes kipping pretty much impossible.