January 31, Tuesday
Workout – I’m pumped to be back at CF. It looks like a hard because my arms are still pretty weak, but I’m ready for it. I’m feeling motivated & want to go into CF as much as possible (at least 4-5 times a week) because I want to get myself in the best shape of my life before my wedding. Let’s see if I can follow through on this.
WOD –7 Rounds 5 Power Cleans (42lb), 5 Front Squats (42lb), 5 Push Jerk (42lb), 5 Burpees For Time. My Results: 12:59 minutes.
I thought I was really behind but I ended up finishing first in the class. I looked at all the times for the day & mine was the 2nd faster (next to E’s), but a lot of ppl did it rx which I didn’t do. My arms can’t handle too much weight just yet. I think I could have probably done slightly higher weights, but I didn’t want to aggravate my right arm too much. 3x20 GHD Sit Ups afterwards.
Showing posts with label ghd sit-ups. Show all posts
Showing posts with label ghd sit-ups. Show all posts
Monday, February 6, 2012
Monday, January 9, 2012
Crossfit Day 99
January 3, Tuesday
Workout – I’m finally back at work after having over 2 weeks off. I’ve been away from CF for 2 weeks & am feeling like I’m losing my muscle mass on my arms already. I am still having the holiday blues & feel really unmotivated to go back to work out, but I will force myself to go. I know I’ll feel better once I’m there.
WOD – 4 Rounds 40 sec Row for Calories, 20 sec Rest, 40 sec Box Jumps (20”), 20 sec Rest, 40 sec DB Push Press (20lb), 20 sec Rest For Total Reps. Round 1: 10|17|13, Round 2: 7|16|10, Round 3: 7|18|10, Round 4: 7|19|10. My Totals: 145 Reps.
We first worked on Shoulder Presses to find our 1RM. I was able to do 53lb, which is 1lb shy of my 1RM of 54lb. I wasn’t able to go any higher. My arm still isn’t strong enough. For the WOD, it didn’t seem too bad at first, but after the 1st round, it got harder & harder. My legs were wobbly going from row to box jumps. My arms were tired from the push press. I was pooped by the time I finished, but happy that I did it. We finished w/ 3x20 GHD sit ups, which were a killer for my abs.
Workout – I’m finally back at work after having over 2 weeks off. I’ve been away from CF for 2 weeks & am feeling like I’m losing my muscle mass on my arms already. I am still having the holiday blues & feel really unmotivated to go back to work out, but I will force myself to go. I know I’ll feel better once I’m there.
WOD – 4 Rounds 40 sec Row for Calories, 20 sec Rest, 40 sec Box Jumps (20”), 20 sec Rest, 40 sec DB Push Press (20lb), 20 sec Rest For Total Reps. Round 1: 10|17|13, Round 2: 7|16|10, Round 3: 7|18|10, Round 4: 7|19|10. My Totals: 145 Reps.
We first worked on Shoulder Presses to find our 1RM. I was able to do 53lb, which is 1lb shy of my 1RM of 54lb. I wasn’t able to go any higher. My arm still isn’t strong enough. For the WOD, it didn’t seem too bad at first, but after the 1st round, it got harder & harder. My legs were wobbly going from row to box jumps. My arms were tired from the push press. I was pooped by the time I finished, but happy that I did it. We finished w/ 3x20 GHD sit ups, which were a killer for my abs.
Crossfit Day 98
December 19, Monday
Workout – I’m feeling a bit unmotivated now that the holidays are drawing near. I will also be off from work starting today until January 2nd of 2012, so I will be away from CF for quite a long while. I feel like I need to get away from CF for a bit. I feel slightly burnt out from work & then running over to my CF gym & then either running errands after or getting home late & not being able to do anything else other than make food, shower & relax for an hour or so before bedtime. I have neglected my arts & crafts which I really enjoy but haven’t had time for. Or even just watching some tv since I hardly even turn the tv on anymore other than when I eat my food. I haven’t gone shopping in a long time nor have I done much food shopping either. I feel like I’m neglecting a lot in my life in order to go to CF, so I will take the time off to gather myself together. I might want to go into CF less just so I can get some time back for myself.
WOD –25 Push Press (42lb), 50 Bar Facing Burpees, 25 Push Press (42lb) For Time. My Results: 11:12 minutes.
We started w/ Front Squats 5-4-3-2-1. I did: 85-95-100-105-105lb. I wasn’t able to get to my 1RM of 115lb, but I was still happy w/ my results. Then we did the WOD. The bar facing burpees stink even more than regular burpees. You face a bar & do one burpee, then instead of jumping & clapping your hand overhead, you jump over the bar & do another burpee on the other side. And doing 50 was a killer. I was exhausted & it seemed like it would never end. We finished w/ 2x30 GHD sit ups. Even though I was feeling a bit unmotivated to come into CF, I was happy I did. I always feel better afterwards.
Workout – I’m feeling a bit unmotivated now that the holidays are drawing near. I will also be off from work starting today until January 2nd of 2012, so I will be away from CF for quite a long while. I feel like I need to get away from CF for a bit. I feel slightly burnt out from work & then running over to my CF gym & then either running errands after or getting home late & not being able to do anything else other than make food, shower & relax for an hour or so before bedtime. I have neglected my arts & crafts which I really enjoy but haven’t had time for. Or even just watching some tv since I hardly even turn the tv on anymore other than when I eat my food. I haven’t gone shopping in a long time nor have I done much food shopping either. I feel like I’m neglecting a lot in my life in order to go to CF, so I will take the time off to gather myself together. I might want to go into CF less just so I can get some time back for myself.
WOD –25 Push Press (42lb), 50 Bar Facing Burpees, 25 Push Press (42lb) For Time. My Results: 11:12 minutes.
We started w/ Front Squats 5-4-3-2-1. I did: 85-95-100-105-105lb. I wasn’t able to get to my 1RM of 115lb, but I was still happy w/ my results. Then we did the WOD. The bar facing burpees stink even more than regular burpees. You face a bar & do one burpee, then instead of jumping & clapping your hand overhead, you jump over the bar & do another burpee on the other side. And doing 50 was a killer. I was exhausted & it seemed like it would never end. We finished w/ 2x30 GHD sit ups. Even though I was feeling a bit unmotivated to come into CF, I was happy I did. I always feel better afterwards.
Tuesday, December 6, 2011
Crossfit Day 92
December 5, Monday
Workout – Another Monday & I feel like the weekends are making me sluggish & unmotivated, but I will still go into CF. I love it too much to stop & it pushes me to do things that I normally wouldn’t want to do or even think of to do, so that’s my motivation. The foods I’ve been eating after the Nutrition Challenge isn’t agreeing w/ my stomach too well. I know I need to curb my food intake but I’m finding it difficult to go back to that lifestyle (Whole30 diet). MM. won the challenge (5.67%), but they decided to have a 2nd winner which turned out to be Mo (lost 5.5%). I’m happy for her. She lost a significant amount of weight that she needed to lose. The thing w/ these contests is that it’s hard to go by only the percentage of weight loss because some people, like me, don’t have much weight to lose to begin w/, while others do & a whole lot more of it. They don’t factor in your height & weight together, as well as how closely someone actually followed the Nutrition Challenge & the points system. But whatever, I tried my best, but I doubt I could have lost another 3.2 lbs to win the challenge. That would have been too extreme & stressful for my body to handle.
WOD –Run 900m 21-15-9 Kettlebell Swing (53/35), Ring Dips, Wall Balls (20/14 6), Run 900m For Time. My Results: 19:22 minutes.
It’s a bit chilly out so I wore a sweatshirt w/ a hood to go for the run. Right before the WOD, CM was telling R that they would need to catch up w/ me on the run. I was flattered that they think I’m a fast running, but I pointed out that D is so much faster. But it was nice to hear anyway. I was behind the boys & D on the run, but I kept a good steady pace. After the 900m run, I was hot, so the sweatshirt went off for the rest of the WOD. The KB swings went okay, but the ring dips really took a toll on my shoulders. And going into the Wall Balls afterwards wasn’t so pleasant. The ring dips got me each time & I started lagging behind. On the last 900m run, I saw CM not too far in front of me (100 ft or so), but I was not able to catch up, or maybe I didn’t push myself hard enough to catch up. I still finished in a decent time, but I wished I had pushed myself a little harder on the last 300m of the run. Oh well, next time. We finished w/ 1 x Max Rep GHD Sit Ups (Goal – 25-50) – I ended up doing 28 maximum.
Workout – Another Monday & I feel like the weekends are making me sluggish & unmotivated, but I will still go into CF. I love it too much to stop & it pushes me to do things that I normally wouldn’t want to do or even think of to do, so that’s my motivation. The foods I’ve been eating after the Nutrition Challenge isn’t agreeing w/ my stomach too well. I know I need to curb my food intake but I’m finding it difficult to go back to that lifestyle (Whole30 diet). MM. won the challenge (5.67%), but they decided to have a 2nd winner which turned out to be Mo (lost 5.5%). I’m happy for her. She lost a significant amount of weight that she needed to lose. The thing w/ these contests is that it’s hard to go by only the percentage of weight loss because some people, like me, don’t have much weight to lose to begin w/, while others do & a whole lot more of it. They don’t factor in your height & weight together, as well as how closely someone actually followed the Nutrition Challenge & the points system. But whatever, I tried my best, but I doubt I could have lost another 3.2 lbs to win the challenge. That would have been too extreme & stressful for my body to handle.
WOD –Run 900m 21-15-9 Kettlebell Swing (
It’s a bit chilly out so I wore a sweatshirt w/ a hood to go for the run. Right before the WOD, CM was telling R that they would need to catch up w/ me on the run. I was flattered that they think I’m a fast running, but I pointed out that D is so much faster. But it was nice to hear anyway. I was behind the boys & D on the run, but I kept a good steady pace. After the 900m run, I was hot, so the sweatshirt went off for the rest of the WOD. The KB swings went okay, but the ring dips really took a toll on my shoulders. And going into the Wall Balls afterwards wasn’t so pleasant. The ring dips got me each time & I started lagging behind. On the last 900m run, I saw CM not too far in front of me (100 ft or so), but I was not able to catch up, or maybe I didn’t push myself hard enough to catch up. I still finished in a decent time, but I wished I had pushed myself a little harder on the last 300m of the run. Oh well, next time. We finished w/ 1 x Max Rep GHD Sit Ups (Goal – 25-50) – I ended up doing 28 maximum.
Tuesday, November 8, 2011
Crossfit Day 78, Nutrition Challenge Day 29
November 7, Monday
Workout – I’m feeling unmotivated today. I seriously think I’ve been away from CF way too long that I don’t even really care to go back. I think (hope) it’s just mood swings. I’ve been pretty good about cooking over the weekend so I’ll have food for the work week, but again, the weekends are absolute killers for me. I hate sitting there & watching others eat while I munch on nuts or bananas. It’s such torture. I shouldn’t even go w/ them, but sometimes I have no choice. This Nutrition Challenge is driving me bonkers. It’s the 5th week now & I think I’m nearing my breaking point, but I’m trying to keep strong & continue w/o cheating.
WOD – 12 minute AMRAP – 9 Kettlebell Swings (35lb), 12 Hand-Release Push-Ups, 15 Box Jumps (20") for Time. My Results: 6 sets + 9|12|4 box jumps.
Back Squats 5 sets of 3 reps starting at 80% 1RM. I was able to do: 78-93-103-113-123lb today. It was not my best (135lb) but I didn’t feel like I could handle anymore today. The cold weather is making me take forever to warm up so my body is still cold. If it were warmer, I think I would have been able to do 135lb again. I’m still happy w/ my back squats though. My goal for the 12 minute AMRAP was to do at least 6 sets, which I was able to do. The 1st set took me 1:30 minutes, so I estimated my time will only increase as I fatigue, so 6 sets would be a good goal. I wish I could have finished the 7th set, but I got as close as I can. The hand-release push-ups take a lot out of me. The kb swings & box jumps went smoothly. I practice a few kipping pull ups afterwards. I can do 2 in a row, but I’m hoping I can continue to get a few more in a row w/ more practice. I finished w/ 60 GHD Sit-ups.
Workout – I’m feeling unmotivated today. I seriously think I’ve been away from CF way too long that I don’t even really care to go back. I think (hope) it’s just mood swings. I’ve been pretty good about cooking over the weekend so I’ll have food for the work week, but again, the weekends are absolute killers for me. I hate sitting there & watching others eat while I munch on nuts or bananas. It’s such torture. I shouldn’t even go w/ them, but sometimes I have no choice. This Nutrition Challenge is driving me bonkers. It’s the 5th week now & I think I’m nearing my breaking point, but I’m trying to keep strong & continue w/o cheating.
WOD – 12 minute AMRAP – 9 Kettlebell Swings (35lb), 12 Hand-Release Push-Ups, 15 Box Jumps (20") for Time. My Results: 6 sets + 9|12|4 box jumps.
Back Squats 5 sets of 3 reps starting at 80% 1RM. I was able to do: 78-93-103-113-123lb today. It was not my best (135lb) but I didn’t feel like I could handle anymore today. The cold weather is making me take forever to warm up so my body is still cold. If it were warmer, I think I would have been able to do 135lb again. I’m still happy w/ my back squats though. My goal for the 12 minute AMRAP was to do at least 6 sets, which I was able to do. The 1st set took me 1:30 minutes, so I estimated my time will only increase as I fatigue, so 6 sets would be a good goal. I wish I could have finished the 7th set, but I got as close as I can. The hand-release push-ups take a lot out of me. The kb swings & box jumps went smoothly. I practice a few kipping pull ups afterwards. I can do 2 in a row, but I’m hoping I can continue to get a few more in a row w/ more practice. I finished w/ 60 GHD Sit-ups.
Wednesday, October 19, 2011
Crossfit Day 68, Nutrition Challenge Day 9
October 18, Tuesday
Workout – Today’s WOD sounds brutal. I am so not looking forward to it. Just thinking about it is making me quite nervous. I got a lot of rest last night since I was feeling a cold coming on & had a rummy nose, but I think my body needs more rest. This cooler weather is not agreeing w/ me whatsoever & I know it’s only going to get worse.
WOD – 100m Overhead Carry (25lb), 50 Jumping Lunges, 30 Toes to Bar, 100m Overhead Carry (25lb), 35 Jumping Lunges, 20 Toes to Bar, 100m Overhead Carry (25lb), 20 Jumping Lunges, 10 Toes to Bar, 100m Overhead Carry for Time. My Results: 15:44 minutes.
I did Shoulder Press – 5-5-3-3-2-2 & I was able to do 33-39-45-49-54-54lb. This is my new best for shoulder presses. They’re hard because you can’t do a dip w/ your knees to help push it up. I tried to do 59lb, but it was just too much for me, but I’m still happy w/ 54lb. It was another brutal WOD. I was happy the Overhead carry walk was only for 100m. I tried not to take any breaks & I was doing great until the last one, which I took a small break & continued along. The jumping lunges gets long & tiresome & then I had little to no strength for the toes to bar. I barely was able to get my toes to the bar on 95% of them. We finished w/ 3x20 GHD Sit-Ups.
Workout – Today’s WOD sounds brutal. I am so not looking forward to it. Just thinking about it is making me quite nervous. I got a lot of rest last night since I was feeling a cold coming on & had a rummy nose, but I think my body needs more rest. This cooler weather is not agreeing w/ me whatsoever & I know it’s only going to get worse.
WOD – 100m Overhead Carry (25lb), 50 Jumping Lunges, 30 Toes to Bar, 100m Overhead Carry (25lb), 35 Jumping Lunges, 20 Toes to Bar, 100m Overhead Carry (25lb), 20 Jumping Lunges, 10 Toes to Bar, 100m Overhead Carry for Time. My Results: 15:44 minutes.
I did Shoulder Press – 5-5-3-3-2-2 & I was able to do 33-39-45-49-54-54lb. This is my new best for shoulder presses. They’re hard because you can’t do a dip w/ your knees to help push it up. I tried to do 59lb, but it was just too much for me, but I’m still happy w/ 54lb. It was another brutal WOD. I was happy the Overhead carry walk was only for 100m. I tried not to take any breaks & I was doing great until the last one, which I took a small break & continued along. The jumping lunges gets long & tiresome & then I had little to no strength for the toes to bar. I barely was able to get my toes to the bar on 95% of them. We finished w/ 3x20 GHD Sit-Ups.
Wednesday, October 12, 2011
Crossfit Day 63, Nutrition Challenge Day 2
Workout – I was able to make some food for the week last night, so I don’t need to survive on just salad. I made pork chops w/ apples, pomelo balasamic dressing & pomelo salad. I feel much more satisfied now w/ my lunch & I don’t feel overly hungry like I did yesterday. I hope I can continue this for the next 43 days!
WOD – 5 Rounds 15 V-ups, 10 Burpees for Time. My Results: 7:29 minutes.
We started w/ Back Squats 5-4-3-2-1 (aim for 1RM). I did them w/ DD & H. I ended up w/ 95-105-115-125-135lb. That’s my personal best thus far! I tried 145 w/ T spotting me, but my legs wouldn’t get up from the squat. Haha I’m still happy w/ the results. The WOD went ok. The V-ups going really difficult after awhile & the burpees plain stinks, but I got through it. I did 3x20 Reverse Hypers afterwards, along w/ 40 GHD Sit-ups for fun.
WOD – 5 Rounds 15 V-ups, 10 Burpees for Time. My Results: 7:29 minutes.
We started w/ Back Squats 5-4-3-2-1 (aim for 1RM). I did them w/ DD & H. I ended up w/ 95-105-115-125-135lb. That’s my personal best thus far! I tried 145 w/ T spotting me, but my legs wouldn’t get up from the squat. Haha I’m still happy w/ the results. The WOD went ok. The V-ups going really difficult after awhile & the burpees plain stinks, but I got through it. I did 3x20 Reverse Hypers afterwards, along w/ 40 GHD Sit-ups for fun.
Wednesday, August 31, 2011
Crossfit Day 37
rudie2shoes vs double-unders
Winner: double-unders :(
August 30, Tuesday
Workout – We have 2 – 10 min AMRAP today for the WOD. OMG, that’s just nuts! Nervous energy surrounds me thinking about it. I’m already fatigued by the though of it. *sigh*
WOD – 10 minute AMRAP – 250m Row, 10 Box Push Ups. My Results: 5 sets + 46m Rest 5 minutes AND 10 minute AMRAP – 25 Double Unders, 10 Pull-Ups (red & purple). My Results: 3 sets + 18 double unders.
Hurricane Irene, you are wrecking havoc in my life! Yes, I got detoured again today. All the roads I needed to use to get to CF were closed. I was stuck in the middle of the swamp trying to find my way out. Thank goodness GPS works today but it was still hard trying to navigate my way out of the swamp. I ended up getting onto the highway & then found it was backed up w/ tons of traffic. I was about 30 minutes late even though I left work an hour early. I finally made it & was positive I wouldn’t be able to do my WOD, but since a Fundamentals class was starting at 6:45pm, the trainer let me do my WOD on my own. *whew* But doing a WOD by yourself really do suck. I had another trainer time me & he was sitting right next to me as I did my row. It’s really different when you have someone watching your every move. The rowing really gets the best of me. 5 minutes of rest is just not enough, & then I had to start my 2nd AMRAP. Good grief. The double unders were my nemesis again. I just couldn’t get a good rhythm down but I think that was because I was fatiguing from the 1st AMRAP. I could only muster 3 sets & even that was a struggle. I took off my shoes which helped me do double unders before. I still had a hard time. As you can see from the picture above, the jump rope was not kind to my feet. We did 2x30 GHD Sit-ups afterwards. Travelling back home was also treacherous since my route is a lot farther since Hurricane Irene wanted to put roadblocks everywhere I needed to go. I hate you, Irene!!!
Wednesday, August 10, 2011
Crossfit Day 23
August 9, Tuesday
Workout – Some days when I’m sitting in my cubicle for long periods of time & I get up, everything in my body cracks & creaks & it is stiff & sore. I have to constantly stretch my legs to get rid of the tightness, but it happens each time I get up. I think I need to walk away from my desk more often throughout the day. It’s been pretty busy lately so I get up less. I was hoping CF WODs would help but I guess nothing really helps if you’re sitting on your butt for 8-9 hours a day.
WOD –7 Rounds 300m Run, 15 Pull-Ups (blue & purple band), 15 Box Jumps for Time. My Results: 25:33 minutes.
We had the option to either run or row, but a fellow CFitter told me that running was better since rowing is arm intensive before you do pull-ups. I listened but I also did some math. My fastest rowing time for a 500m was 2:33 minutes, so ½ of that (250m) would be 1:15 minutes + a little more to make 300m. I figured I’m actually faster at running than I am at rowing, so I opted for running. My math was correct since I ran 300m in less than 1:20 minutes for the 1st round. I was behind this girl who is super fit & 21 yrs old & guy who is also pretty quick during the run, but I held my own. I was consistently behind the guy but still kept pace w/ him. Towards the 5th round, he was slightly behind. And by the time the 7th round came I was ahead by the run. I started my pull ups when he came in from the run. And I kept my focus to just finish w/ the box jumps. Sweat was flying everywhere in the gym. I was able to finish 1st in tonight’s class. The guy finished not far behind at 26:13 minutes. He did extremely well considering he did straight pull-ups unlike me. The super fit girl didn’t finish until about 30 minutes. But I have to give it to her, she only used the purple band & she’s probably the same size as I am, so her pull ups are much harder than what I did. I think I’m getting stronger, so I might try only the blue band next time to see how I’d do. I’ll keep decreasing the band size as I progress. I do feel pretty good that I am able to keep up w/ the classes even though there were moments on my run that I felt like puking (don’t worry, I usually don’t have anything in my stomach to puke at that point). We did 3x20 GHD sit-ups afterwards.
I chatted w/ the girl afterwards & told her I want her abs cuz hers look awesome. She said it’s due to eating clean. Nothing processed, she makes her own food & lots of protein. She’s been doing this since February & she looks fantastic. She orders protein online & she adds it into everything (i.e. omlettes, oatmeal, shakes, coffee, toast, etc). I might look into doing that but being Asian doesn’t help. Mom always gives me rice or noodles. I need better discipline & I really need to work on eating healthier. This being fit thing is so freaking hard.
Workout – Some days when I’m sitting in my cubicle for long periods of time & I get up, everything in my body cracks & creaks & it is stiff & sore. I have to constantly stretch my legs to get rid of the tightness, but it happens each time I get up. I think I need to walk away from my desk more often throughout the day. It’s been pretty busy lately so I get up less. I was hoping CF WODs would help but I guess nothing really helps if you’re sitting on your butt for 8-9 hours a day.
WOD –7 Rounds 300m Run, 15 Pull-Ups (blue & purple band), 15 Box Jumps for Time. My Results: 25:33 minutes.
We had the option to either run or row, but a fellow CFitter told me that running was better since rowing is arm intensive before you do pull-ups. I listened but I also did some math. My fastest rowing time for a 500m was 2:33 minutes, so ½ of that (250m) would be 1:15 minutes + a little more to make 300m. I figured I’m actually faster at running than I am at rowing, so I opted for running. My math was correct since I ran 300m in less than 1:20 minutes for the 1st round. I was behind this girl who is super fit & 21 yrs old & guy who is also pretty quick during the run, but I held my own. I was consistently behind the guy but still kept pace w/ him. Towards the 5th round, he was slightly behind. And by the time the 7th round came I was ahead by the run. I started my pull ups when he came in from the run. And I kept my focus to just finish w/ the box jumps. Sweat was flying everywhere in the gym. I was able to finish 1st in tonight’s class. The guy finished not far behind at 26:13 minutes. He did extremely well considering he did straight pull-ups unlike me. The super fit girl didn’t finish until about 30 minutes. But I have to give it to her, she only used the purple band & she’s probably the same size as I am, so her pull ups are much harder than what I did. I think I’m getting stronger, so I might try only the blue band next time to see how I’d do. I’ll keep decreasing the band size as I progress. I do feel pretty good that I am able to keep up w/ the classes even though there were moments on my run that I felt like puking (don’t worry, I usually don’t have anything in my stomach to puke at that point). We did 3x20 GHD sit-ups afterwards.
I chatted w/ the girl afterwards & told her I want her abs cuz hers look awesome. She said it’s due to eating clean. Nothing processed, she makes her own food & lots of protein. She’s been doing this since February & she looks fantastic. She orders protein online & she adds it into everything (i.e. omlettes, oatmeal, shakes, coffee, toast, etc). I might look into doing that but being Asian doesn’t help. Mom always gives me rice or noodles. I need better discipline & I really need to work on eating healthier. This being fit thing is so freaking hard.
Tuesday, August 2, 2011
Crossfit Day 18
rudie2shoes vs double unders
Winner: double unders
August 1, MondayWorkout – We reviewed the Overhead Squats (OHS) & I was unable to do a full one since my knees & shoulders kept turning w/ the 22lb bar. The trainer had to modify if for me by putting a box & a large plate behind me so that I would be comfortable doing the squat without toppling over. We also had the Hand stand Push Ups (HSPU) to do but I knew my arms are too weak to even attempt those, so again, I had to modify doing push-ups while my legs were propped up onto a 20” box & sticking my butt up to do a push-up. My head had to hit the ab mat on the ground. They were difficult enough.
WOD – For Time 500m Row, then 5 Rounds – 30 Double Unders,
My modified WOD was still very difficult for me. The double unders had me huffing & puffing. I whipped my arms so much that I didn’t even realize what I had done to myself until after the WOD was over. It looks pretty bad. I need more practice w/ double unders. I was able to do about 7 in a row, but then I would mess up a lot after that. I struggled w/ the OHS since my right shoulder rolls forward & my knees roll inwards, but I kept trying. I want to get my shoulders & knees stronger so I can do this without having a box behind me to keep me from toppling over. The box push ups are much more difficult than regular push ups. There’s more weight going towards your arms & I struggled w/ those as well. I was exhausted by the time I reached the rowing machine & I did my last 500m in almost 3 minutes which is really slow. I did some stretching afterwards, did 30 GHD sit-ups. Then I told another girl that I’ve never done a hand stand before so she told me to get the other trainer to assist me. With an ab mat on the wall, my arms locked out & about 1 foot away from the wall, I tried to throw my legs onto the wall. That didn't work, so the trainer had me in a push up position & he pulled my feet onto the wall. My arms are still too weak, so they buckled & wouldn’t stay straight & my head hit the ab mat, but it was pretty cool being upside down like that. He told me to use more ab mats next time so that my head doesn’t hit the ground like that & just work on the hand stand, then slowly work my way into a HSPU. How awesome that I did my first semi hand stand! I definitely want to practice those too.
Friday, July 15, 2011
Crossfit Day 7
July 14, Thursday
Workout – My shoulders & abs are sore today from yesterday’s workout. It was our day to work on anything. We can do a previous WOD or make up one. Or we can just practice things we need work on. So another girl (Carolina) & I asked the trainer (Pat) to make up a WOD for us today that isn’t arm intensive. Once we warmed up, we were all set to do the WOD.
WOD –21-19-15-12-9 for time – Box Jumps (18”), Jumping Lunges, Sit-Ups (using ab mat). My Results: 11:03 minutes.
It wasn’t too difficult to do, but the first few sets were really long & since you’re using your legs a lot, it really tired you out. The jumping lunges were the most difficult since you have to touch your back knee to the floor & then jump to the other side for the next lunge. The sit-ups weren’t too bad since I like ab workouts. Afterwards, I did 60 GHD Sit-Ups & 60 GHD Hip Extensions. I then practiced my double-unders (jump rope) & was able to do 7 in a row (w/ a single jump in between). They are difficult to get the hang of since you’re exerting more energy for the double jumps. I also practiced my kipping motion w/ & w/o the bands. I can do it w/o the band, but I can’t pull myself up. I did 3 kipping pull-ups w/ the blue band. I also did 15 non-kipping pull-ups w/ the blue band. I will keep practicing.
Workout – My shoulders & abs are sore today from yesterday’s workout. It was our day to work on anything. We can do a previous WOD or make up one. Or we can just practice things we need work on. So another girl (Carolina) & I asked the trainer (Pat) to make up a WOD for us today that isn’t arm intensive. Once we warmed up, we were all set to do the WOD.
WOD –21-19-15-12-9 for time – Box Jumps (18”), Jumping Lunges, Sit-Ups (using ab mat). My Results: 11:03 minutes.
It wasn’t too difficult to do, but the first few sets were really long & since you’re using your legs a lot, it really tired you out. The jumping lunges were the most difficult since you have to touch your back knee to the floor & then jump to the other side for the next lunge. The sit-ups weren’t too bad since I like ab workouts. Afterwards, I did 60 GHD Sit-Ups & 60 GHD Hip Extensions. I then practiced my double-unders (jump rope) & was able to do 7 in a row (w/ a single jump in between). They are difficult to get the hang of since you’re exerting more energy for the double jumps. I also practiced my kipping motion w/ & w/o the bands. I can do it w/o the band, but I can’t pull myself up. I did 3 kipping pull-ups w/ the blue band. I also did 15 non-kipping pull-ups w/ the blue band. I will keep practicing.
Tuesday, July 12, 2011
Month 1 - Crossfit Day 4 after 10 days off
July 11, Monday
Workout – Crossfit class (45 min) – It’s been 10 days since I took the 3 day Fundamentals class, so I was really nervous going into a regular class. To be honest, I felt like throwing up thinking about the class, but I sucked it up & headed to the class. There were about 7 ppl in class. We did our own warm-up on the side while the previous class finished their WOD. Then we got to do 3-3-3-3-3 Back Squats. We kept adding weight to the bar until we feel challenged by it while doing the back squats. I ended up w/ 74lbs which is more than I had expected to be able to do, so that was great. We did 5 sets of 3. We learned to do GHD sit-ups. GHD is the machine we use (Glutes-Hamstring Developer). We have our legs in & bent when we lay down, but we straighten our legs as we shoot upright. This will work out our hip flexors. I didn’t really feel it in my hip flexors, more on my knees, which didn’t feel right, but as I did more, the pressure on my knees lessened. I also asked a gym at the gym on how to do pull-ups w/ the bands & doing the kipping motion. I couldn’t do the kipping motion using the bands. The band kept shooting my leg all over the place, but I was able to just stand on the band & do regular pull-ups.
WOD – 12 minute AMRAP (as many reps are possible) – 9 Kettlebell (26lb), 12 Hand-Release Push-Ups (on knees), 15 Box Jumps (18”). My Results: 6 sets + 9 Kettlebell + 5 Hand-Release Push-Ups.
This workout was actually doable for me. The hand-release push-ups were awkward since you have to get down to the floor, & then release your hand before you push up again. My arms are still pretty weak, but I will continue to work on it. My right shoulder issues from volleyball seem to have subsided ever since I started Crossfit. I think I’m strengthening my shoulders so the pain is no longer present. I hope I never feel the shoulder pains again. I would lay on my right arm to sleep & I’d have pain. I would just leave the arm out & it was in pain. Now I haven’t felt the pain in over 2 weeks which is great. The kettlebell & box jumps are decently easy but still challenging. I felt pretty good after the work-out & it has helped to make going to the gym less nerve-racking. There were 2 other ladies in the class that were newbies (they took the 1 mth fundamentals course) so I wasn’t alone. I told the trainer that I'll try to come in 4 days a week. We'll see how I do.
Workout – Crossfit class (45 min) – It’s been 10 days since I took the 3 day Fundamentals class, so I was really nervous going into a regular class. To be honest, I felt like throwing up thinking about the class, but I sucked it up & headed to the class. There were about 7 ppl in class. We did our own warm-up on the side while the previous class finished their WOD. Then we got to do 3-3-3-3-3 Back Squats. We kept adding weight to the bar until we feel challenged by it while doing the back squats. I ended up w/ 74lbs which is more than I had expected to be able to do, so that was great. We did 5 sets of 3. We learned to do GHD sit-ups. GHD is the machine we use (Glutes-Hamstring Developer). We have our legs in & bent when we lay down, but we straighten our legs as we shoot upright. This will work out our hip flexors. I didn’t really feel it in my hip flexors, more on my knees, which didn’t feel right, but as I did more, the pressure on my knees lessened. I also asked a gym at the gym on how to do pull-ups w/ the bands & doing the kipping motion. I couldn’t do the kipping motion using the bands. The band kept shooting my leg all over the place, but I was able to just stand on the band & do regular pull-ups.
WOD – 12 minute AMRAP (as many reps are possible) – 9 Kettlebell (26lb), 12 Hand-Release Push-Ups (on knees), 15 Box Jumps (18”). My Results: 6 sets + 9 Kettlebell + 5 Hand-Release Push-Ups.
This workout was actually doable for me. The hand-release push-ups were awkward since you have to get down to the floor, & then release your hand before you push up again. My arms are still pretty weak, but I will continue to work on it. My right shoulder issues from volleyball seem to have subsided ever since I started Crossfit. I think I’m strengthening my shoulders so the pain is no longer present. I hope I never feel the shoulder pains again. I would lay on my right arm to sleep & I’d have pain. I would just leave the arm out & it was in pain. Now I haven’t felt the pain in over 2 weeks which is great. The kettlebell & box jumps are decently easy but still challenging. I felt pretty good after the work-out & it has helped to make going to the gym less nerve-racking. There were 2 other ladies in the class that were newbies (they took the 1 mth fundamentals course) so I wasn’t alone. I told the trainer that I'll try to come in 4 days a week. We'll see how I do.
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