January 19, Thursday
Workout – I will go check out the local gym, New England Athletic Club, to see if there’s a class I can take tonight. I always want to try out something new!
I worked on my Front Squats at the NEAC. I started w/ 45-55-65-75-85-95-105-115lb. I couldn’t do anymore. That’s already my PR, I wanted to see if I could do more. I wasn’t able to lift any heavier, but in time I think I will be able to. I also did some kettlebell swings, sit ups, planks, double unders & stretches for an hour. At 6:30pm, I took the Body Pump class. It’s produced by the BeachBody (P90X, Insanity) group & I wanted to see what the hype was about. I thought it wouldn’t be challenging for me, but my butt got kicked. The instructor told the newbies to start w/ a lower weight, so I went w/ 10lbs. Wow, did that 10lbs get heavy fast. The class is not about heavy weights, but lots of repetitions, so you do get a really good workout. There were parts where I was getting really tired. We don’t do reps like these at CF. The bicep & overhead parts were the hardest for me because of my shoulder issue, but otherwise, it went pretty well. I think it’s a good class for women to take since many do not do any weight training. I doubt I would take something like this again though considering I already do CF & that totally kicks my butt everytime!
Showing posts with label sit-ups. Show all posts
Showing posts with label sit-ups. Show all posts
Monday, January 23, 2012
Monday, January 16, 2012
Hotel Workout | Nutrition Challenge Day 1
January 16, Monday
Workout – I’m in training this week so I can’t go into CF. I will either use the gym/pool at the hotel or try to do a WOD at a local CF box. The local CF box never emailed me back so I’m not comfortable just dropping in. I’m a chicken! Today is the start of a new Nutrition Challenge where they are following the Blueprint Diet. This diet restricts just about everything right from the beginning. So no dairy, no legumes, no grains, etc. ARGH! This is even tougher than the last challenge. I don’t know if I have the willpower to stick w/ this for 6 weeks especially since I’m at training & it’s so difficult trying to find food that I can eat under this diet. I’m realizing I lack willpower.
Swim 30 Laps in small pool – 15 minutes; Run 1 mile – 10:30 minutes; 3 Rounds 10 Dumbbell Thrusters (15lb), 10 Sit-Ups, 10 Box Push Ups (~5 minutes).
I was going to try to do a mini triathlon at the hotel gym, but the bicycle machine wasn’t working properly. However, I did do the swim, which I estimated I did 1000m in about 15 minutes. And a 1 mile run, which I could have done in a faster time, but I didn’t make up my mind whether to do 1 mile or 3 miles, so I went w/ a slower speed. The rest was just something I made up but I didn’t look at the clock to see how long it took to finish. I just wanted to give my workout a little life to it.
Workout – I’m in training this week so I can’t go into CF. I will either use the gym/pool at the hotel or try to do a WOD at a local CF box. The local CF box never emailed me back so I’m not comfortable just dropping in. I’m a chicken! Today is the start of a new Nutrition Challenge where they are following the Blueprint Diet. This diet restricts just about everything right from the beginning. So no dairy, no legumes, no grains, etc. ARGH! This is even tougher than the last challenge. I don’t know if I have the willpower to stick w/ this for 6 weeks especially since I’m at training & it’s so difficult trying to find food that I can eat under this diet. I’m realizing I lack willpower.
Swim 30 Laps in small pool – 15 minutes; Run 1 mile – 10:30 minutes; 3 Rounds 10 Dumbbell Thrusters (15lb), 10 Sit-Ups, 10 Box Push Ups (~5 minutes).
I was going to try to do a mini triathlon at the hotel gym, but the bicycle machine wasn’t working properly. However, I did do the swim, which I estimated I did 1000m in about 15 minutes. And a 1 mile run, which I could have done in a faster time, but I didn’t make up my mind whether to do 1 mile or 3 miles, so I went w/ a slower speed. The rest was just something I made up but I didn’t look at the clock to see how long it took to finish. I just wanted to give my workout a little life to it.
Monday, December 5, 2011
Crossfit Day 91
December 1, Thursday
Workout – Not sure what I’ll be doing today. Maybe practice some Back Squats & Double Unders. Or do a missed WOD, but I don’t feel like doing anything too strenuous.
WOD – 100 Singles, 60 Jumping Lunges, 45 Ring Rows, 30 Abmat Sit-ups, 15 Box Push Ups, 30 Burpees, 45 Push-Ups (knee), 60 Air Squats, 100 Singles for Time. My Results: 16:57 minutes.
There was a WOD that someone had done on the white board, so I decided to do it w/ Mo. My arms were still sore from doing “Bradshaw” on Wednesday, so we opted to remove the pull-up element & sub in sit-ups. The single jump rope is super easy for me. The Jumping lunges eventually takes a toll on you. The Ring Rows was gruesome. I had to rest after every 2 or so. The sit ups went find, but the box push ups were slow for me since my arms were already shot. Like usual, I dread the burpees & the push-ups. The air squats were okay but halfway through my legs were really feeling it. At least we ended w/ the singles because I breezed through those as well. I did them in about 30 seconds. I tried to practice some back squats afterwards, but my shoulders were super sore (from pull ups) that I wasn’t able to do them anymore. I practiced hand stands w/ Mo as well & I was finally able to get up & stay up for about 30 seconds on my own! I had to keep my hands further away from the wall to get more leverage to stay up. Yippee!
Workout – Not sure what I’ll be doing today. Maybe practice some Back Squats & Double Unders. Or do a missed WOD, but I don’t feel like doing anything too strenuous.
WOD – 100 Singles, 60 Jumping Lunges, 45 Ring Rows, 30 Abmat Sit-ups, 15 Box Push Ups, 30 Burpees, 45 Push-Ups (knee), 60 Air Squats, 100 Singles for Time. My Results: 16:57 minutes.
There was a WOD that someone had done on the white board, so I decided to do it w/ Mo. My arms were still sore from doing “Bradshaw” on Wednesday, so we opted to remove the pull-up element & sub in sit-ups. The single jump rope is super easy for me. The Jumping lunges eventually takes a toll on you. The Ring Rows was gruesome. I had to rest after every 2 or so. The sit ups went find, but the box push ups were slow for me since my arms were already shot. Like usual, I dread the burpees & the push-ups. The air squats were okay but halfway through my legs were really feeling it. At least we ended w/ the singles because I breezed through those as well. I did them in about 30 seconds. I tried to practice some back squats afterwards, but my shoulders were super sore (from pull ups) that I wasn’t able to do them anymore. I practiced hand stands w/ Mo as well & I was finally able to get up & stay up for about 30 seconds on my own! I had to keep my hands further away from the wall to get more leverage to stay up. Yippee!
Wednesday, November 30, 2011
Crossfit Day 88
November 28, Monday
Workout – I emailed the owner to have a birthday WOD for me on Monday & gave him a list of items. Since they call me C-squared (C^2) at CF, I decided everything would be squared. Most people were confused about the number of repetitions for the WOD & didn’t quite get it, but I thought it was fitting & appropriate for me. I wanted exercises that I can do pretty decently, but the owner changed some. I didn’t have a Rope Climb in it initially since most people couldn’t do it, but he added it in. I was a bit nervous going into CF today because it’s been 5 days since I’ve gone in w/ the Thanksgiving holiday & so many days off. I thought I would be unmotivated & fat from all the foods I’ve been eating especially since the Nutrition Challenge is now over.
WOD –C^2 Bday WOD 100 Air Squats, 81 Abmat Sit-ups, 64 Push-Ups (knee), 49 Double Unders, 36 Box Jumps (20”), 25 KB Swings (35#), 16 Toes to Bar, 9 Burpees, 400m Row, 1 Rope Climb. My Results: 23:57 minutes.
When I walked into CF today, JR. complained to me that this was the 1st time he’s felt like he wanted to puke during the WOD. Haha I’m glad it was a challenging WOD. Most people looked miserable doing it, but I was ready for it. We practiced Hand Power Cleans first for 10 minutes. To be honest, I really don’t think I like them much. Then we started my Bday WOD. The Air Squats & Sit-Ups did get tiresome since there are so many reps of them. The worst for me was the Push-ups since my upper body strength is still very weak. The Double Unders weren’t too bad. The Box Jumps could have gone better because my legs were pretty shot from the air squats, but still not too bad. The Rx for KB Swings was 53lb for girls, but it was too much for me to handle. I couldn’t find a 44lb, so I went w/ 35lbs. The Toes to Bars, Burpees & Row were okay. I wasn’t sprinting through the Row so it was all good. Finally, it was the Rope Climb. I was tired, but felt I could do it & I got up to the top & climbed back down. I didn’t think it was that bad of a WOD, & it was challenging. All in all, it was good. I enjoyed it & felt awesome afterwards. I had nothing to be nervous about earlier. :)
Workout – I emailed the owner to have a birthday WOD for me on Monday & gave him a list of items. Since they call me C-squared (C^2) at CF, I decided everything would be squared. Most people were confused about the number of repetitions for the WOD & didn’t quite get it, but I thought it was fitting & appropriate for me. I wanted exercises that I can do pretty decently, but the owner changed some. I didn’t have a Rope Climb in it initially since most people couldn’t do it, but he added it in. I was a bit nervous going into CF today because it’s been 5 days since I’ve gone in w/ the Thanksgiving holiday & so many days off. I thought I would be unmotivated & fat from all the foods I’ve been eating especially since the Nutrition Challenge is now over.
WOD –C^2 Bday WOD 100 Air Squats, 81 Abmat Sit-ups, 64 Push-Ups (knee), 49 Double Unders, 36 Box Jumps (20”), 25 KB Swings (35#), 16 Toes to Bar, 9 Burpees, 400m Row, 1 Rope Climb. My Results: 23:57 minutes.
When I walked into CF today, JR. complained to me that this was the 1st time he’s felt like he wanted to puke during the WOD. Haha I’m glad it was a challenging WOD. Most people looked miserable doing it, but I was ready for it. We practiced Hand Power Cleans first for 10 minutes. To be honest, I really don’t think I like them much. Then we started my Bday WOD. The Air Squats & Sit-Ups did get tiresome since there are so many reps of them. The worst for me was the Push-ups since my upper body strength is still very weak. The Double Unders weren’t too bad. The Box Jumps could have gone better because my legs were pretty shot from the air squats, but still not too bad. The Rx for KB Swings was 53lb for girls, but it was too much for me to handle. I couldn’t find a 44lb, so I went w/ 35lbs. The Toes to Bars, Burpees & Row were okay. I wasn’t sprinting through the Row so it was all good. Finally, it was the Rope Climb. I was tired, but felt I could do it & I got up to the top & climbed back down. I didn’t think it was that bad of a WOD, & it was challenging. All in all, it was good. I enjoyed it & felt awesome afterwards. I had nothing to be nervous about earlier. :)
Sunday, November 13, 2011
Crossfit Day 81, Nutrition Challenge Day 32
November 10, Thursday
Workout – I feel much better today. The Tex Mex tacos I’ve made for this week has been delicious. I wish I had more to eat, but I know I can eventually get tired of eating them, so I should lay off after this week & try out something else. I’ve admitted to another cheat on the Nutrition Challenge, again for bologna from last week.
No WOD today. I decided to work on double unders, which wasn’t really going according to plan. I am still trying to figure out how to be more efficient. I get really tired from doing them, so I’ll keep practicing. I ended up doing a whole bunch of exercises. I stopped practicing double unders, so I went to do single jumps. I was able to do 500 single jumps in a row w/o stopping! That was about 5 minutes or so. After 500, I felt I probably could have continued, but decided to stop. I did another 130+ single jumps after & figured that was enough. I practiced kipping w/ the red band. I was able to do 6 in a row, which is 1 more than before. I ended up doing 30 w/ the red band. Then I did 2 unassisted kipping pull ups. Then I did 100 Ab Mat sit-ups. I was there for a good 45 minutes & I was sweaty from doing a little of everything. Little did I know that 2 pretty well known Crossfit trainers (Camille Leblanc-Bazinet & Dave Lipson) were visiting our CF box while I was doing my own thing. Too bad I didn’t get to officially meet them. I looked them up after the fact & realized Camille & Dave are both just amazing athletes.
Workout – I feel much better today. The Tex Mex tacos I’ve made for this week has been delicious. I wish I had more to eat, but I know I can eventually get tired of eating them, so I should lay off after this week & try out something else. I’ve admitted to another cheat on the Nutrition Challenge, again for bologna from last week.
No WOD today. I decided to work on double unders, which wasn’t really going according to plan. I am still trying to figure out how to be more efficient. I get really tired from doing them, so I’ll keep practicing. I ended up doing a whole bunch of exercises. I stopped practicing double unders, so I went to do single jumps. I was able to do 500 single jumps in a row w/o stopping! That was about 5 minutes or so. After 500, I felt I probably could have continued, but decided to stop. I did another 130+ single jumps after & figured that was enough. I practiced kipping w/ the red band. I was able to do 6 in a row, which is 1 more than before. I ended up doing 30 w/ the red band. Then I did 2 unassisted kipping pull ups. Then I did 100 Ab Mat sit-ups. I was there for a good 45 minutes & I was sweaty from doing a little of everything. Little did I know that 2 pretty well known Crossfit trainers (Camille Leblanc-Bazinet & Dave Lipson) were visiting our CF box while I was doing my own thing. Too bad I didn’t get to officially meet them. I looked them up after the fact & realized Camille & Dave are both just amazing athletes.
Tuesday, October 11, 2011
Crossfit Day 62, Nutrition Challenge Day 1
October 10, Monday
Workout – Today is Day 1 of the Nutrition Challenge. We are not to eat any grains, rice, pasta, quinoa, oats, peanuts, corn, wheat & the like. I’m feeling a big of a headache right now. I’ve eaten no meat today. I’ve only eaten veggies, fruits & nuts. I feel full but I think that’s because of that time of the month, which keeps me from not realizing when I’m hungry. I think the headache is a good indicator that I might still be hungry. I feel tired too so it might be due to my period along w/ being hungry. I won’t be able to tell for at least another 2 days because of my period. Oh this stinks.
WOD – Rich’s BDay WOD – Complete the following 20 intervals of 46 seconds of work followed by 14 seconds of rest -
Air Squats
Hand Stand Push Box Push Ups
Air Squats
Pull Ups (red/purple)
Air Squats
Hand Release Push ups
Air Squats
Abmat Sit Ups
Air Squats
Box Jumps (20")
Double Unders
Hand Stand Push Ups Box Push Ups
Double Unders
Pull Ups (red/purple)
Double Unders
Hand Release Push ups
Double Unders
Abmat Sit Ups
Double Unders
Box Jumps (20")
My Results: 460 Repetitions.
Oh what a WOD it was today. I didn’t think it would be too bad, but boy was I wrong. The air squats went pretty well. I did at least 30+ every time. When I finally got to the box jumps, I let out a grunt & Ron (the trainer) laughed because after doing over 150 Air Squats, I had found my legs my legs didn’t want to cooperate on the box jumps! Then it was onto the Double unders. I only did 10 reps for the first set because I had my sneakers on. Once I took them off, I was able to get at ~30 reps. And I’m much better at it now. I think I was able to do 20 consecutively, although it does tire me out. The 2nd half was definitely more difficult & I was getting really tired. By the time I was done, I just crumbled to the floor & laid there to catch my breath.
Workout – Today is Day 1 of the Nutrition Challenge. We are not to eat any grains, rice, pasta, quinoa, oats, peanuts, corn, wheat & the like. I’m feeling a big of a headache right now. I’ve eaten no meat today. I’ve only eaten veggies, fruits & nuts. I feel full but I think that’s because of that time of the month, which keeps me from not realizing when I’m hungry. I think the headache is a good indicator that I might still be hungry. I feel tired too so it might be due to my period along w/ being hungry. I won’t be able to tell for at least another 2 days because of my period. Oh this stinks.
WOD – Rich’s BDay WOD – Complete the following 20 intervals of 46 seconds of work followed by 14 seconds of rest -
Air Squats
Air Squats
Pull Ups (red/purple)
Air Squats
Hand Release Push ups
Air Squats
Abmat Sit Ups
Air Squats
Box Jumps (20")
Double Unders
Double Unders
Pull Ups (red/purple)
Double Unders
Hand Release Push ups
Double Unders
Abmat Sit Ups
Double Unders
Box Jumps (20")
My Results: 460 Repetitions.
Oh what a WOD it was today. I didn’t think it would be too bad, but boy was I wrong. The air squats went pretty well. I did at least 30+ every time. When I finally got to the box jumps, I let out a grunt & Ron (the trainer) laughed because after doing over 150 Air Squats, I had found my legs my legs didn’t want to cooperate on the box jumps! Then it was onto the Double unders. I only did 10 reps for the first set because I had my sneakers on. Once I took them off, I was able to get at ~30 reps. And I’m much better at it now. I think I was able to do 20 consecutively, although it does tire me out. The 2nd half was definitely more difficult & I was getting really tired. By the time I was done, I just crumbled to the floor & laid there to catch my breath.
Saturday, October 1, 2011
Crossfit Day 55
September 28, Wednesday
Workout – Again, butterflies in my stomach just thinking about today’s WOD. I’m wondering if all this nervous energy is good for my system. I can’t imagine it is beneficial to my body.
WOD – "Angie" 100 pull-ups (red/purple), 100 push-ups, 100 sit-ups, 100 air squats for Time. Results: 32:30 minutes.
Oh my goodness, the 100 pull-ups were a killer. It took me over 16 minutes to finish them. After the 1st 47, I had to rest after every 1 pull-up. It was so difficult & I had to use bands. D, Mich & Mo did unassisted ones. Mich modified the WOD so she did 4 rounds of 25 though. Mo tore her skin on her hands after 50 pull-ups, so she did 2 rounds of 50. D did them straight, so that’s mad diesel. I tried real push ups, but my arms were shaking a lot after 8, so I switched to knee push ups. The sit ups were probably the easiest for me although it still took awhile to do 100. I was able to do 40 air squats w/o resting, & the next 60 were slower, but I did them in a decent speed. I couldn’t feel my upper body after the WOD. The joys of CF!
Workout – Again, butterflies in my stomach just thinking about today’s WOD. I’m wondering if all this nervous energy is good for my system. I can’t imagine it is beneficial to my body.
WOD – "Angie" 100 pull-ups (red/purple), 100 push-ups, 100 sit-ups, 100 air squats for Time. Results: 32:30 minutes.
Oh my goodness, the 100 pull-ups were a killer. It took me over 16 minutes to finish them. After the 1st 47, I had to rest after every 1 pull-up. It was so difficult & I had to use bands. D, Mich & Mo did unassisted ones. Mich modified the WOD so she did 4 rounds of 25 though. Mo tore her skin on her hands after 50 pull-ups, so she did 2 rounds of 50. D did them straight, so that’s mad diesel. I tried real push ups, but my arms were shaking a lot after 8, so I switched to knee push ups. The sit ups were probably the easiest for me although it still took awhile to do 100. I was able to do 40 air squats w/o resting, & the next 60 were slower, but I did them in a decent speed. I couldn’t feel my upper body after the WOD. The joys of CF!
Friday, September 23, 2011
Crossfit Day 51
September 22, Thursday
Workout – Feel tired & unmotivated today. Staying up late reading my ibooks have been making me tired during the day.
WOD – modified “Annie” 25 cal row, 50 ab mat sit-ups, 20 cal row, 40 ab mat sit-ups, 15 cal row, 30 ab mat sit-ups, 10 cal row, 20 ab mat sit-ups, 5 cal row, 10ab mat sit-ups for Time. My Results: 13:14 minutes.
The WOD wasn’t too bad. I wanted to lay off my arms & legs a bit since I’ve been sore this entire week. I am still slow w/ the rower but I make up w/ the sit-ups. It was A, KK & I doing this WOD & I was dripping w/ sweat by the time I’d finished. Afterwards, I had A show KK & I how to do handstands again. KK’s never tried before & she was able to do it within 3 tries. That gave me motivation to try again & again. I was FINALLY able to get up on my own w/o any help!!! I was sooo excited. I still need practice to get myself more comfortable w/ the whole motion, but it’s definitely an awesome feeling knowing that I’ve finally got myself upright, on my own & I didn’t topple over! Then I had the trainer show me how to climb a rope. After getting my footing down, I attempted to climb up & I was able to climb halfway. I know I could have done more, but I wasn’t sure how I would get down, so I stopped halfway up. My technique for coming down was bad, so I have slight rope burn on my right shin now. But I’m ecstatic I was able to climb the rope on my first try. Yes another accomplishment for me. Even though I was tired & unmotivated before I got to CF, I left feeling awesome. It’s such a great pick-me-up on days like these.
Workout – Feel tired & unmotivated today. Staying up late reading my ibooks have been making me tired during the day.
WOD – modified “Annie” 25 cal row, 50 ab mat sit-ups, 20 cal row, 40 ab mat sit-ups, 15 cal row, 30 ab mat sit-ups, 10 cal row, 20 ab mat sit-ups, 5 cal row, 10ab mat sit-ups for Time. My Results: 13:14 minutes.
The WOD wasn’t too bad. I wanted to lay off my arms & legs a bit since I’ve been sore this entire week. I am still slow w/ the rower but I make up w/ the sit-ups. It was A, KK & I doing this WOD & I was dripping w/ sweat by the time I’d finished. Afterwards, I had A show KK & I how to do handstands again. KK’s never tried before & she was able to do it within 3 tries. That gave me motivation to try again & again. I was FINALLY able to get up on my own w/o any help!!! I was sooo excited. I still need practice to get myself more comfortable w/ the whole motion, but it’s definitely an awesome feeling knowing that I’ve finally got myself upright, on my own & I didn’t topple over! Then I had the trainer show me how to climb a rope. After getting my footing down, I attempted to climb up & I was able to climb halfway. I know I could have done more, but I wasn’t sure how I would get down, so I stopped halfway up. My technique for coming down was bad, so I have slight rope burn on my right shin now. But I’m ecstatic I was able to climb the rope on my first try. Yes another accomplishment for me. Even though I was tired & unmotivated before I got to CF, I left feeling awesome. It’s such a great pick-me-up on days like these.
Friday, August 26, 2011
Crossfit Day 34
August 25, Thursday
Workout – The top of my head is a bit sore. I think I was pushing my head against the wall a little while I was doing my hand stand hold yesterday. My calves are super sore today due to the combination of the double-unders on Tuesday & the hang power cleans & split jerks yesterday. My right arm took a slight beating from the double-unders too but not as bad as the last time. My chin is sore too from hitting the bar during the hang power cleans, but luckily (for now) there’s no bruise. Every part of my body is sore & achy, so I’d need to find a WOD that I can possible do today w/o making me feel even achier. Let’s see if V has any suggestions.
WOD – 1 mile run, 100 GHD Hip Extension, 100 Sit-Ups (ab mat), 1 mile run for Time. My Results: 32:34 minutes.
I stuck w/ a WOD that didn’t work on my arms because my arms are pretty sore. My calves are sore too but I don’t mind using them as much as my arms since I have issues w/ my right shoulder. I had the trainer map a 1 mile run for me nearby. I did the run in a little over 10 minutes, which is pretty good for me. There were some hills on the run so I felt challenged. The 100 hip extensions were tough because they get really tiring. I took many breaks. It took me about 7 minutes to finish them. I did the sit-ups in about 5.5 minutes & then finished my last mile run in about 10 minutes again. I didn’t feel winded or too tired from the WOD. I felt pretty good during the WOD & when I was done.
Friday, August 19, 2011
Crossfit Day 29
rudie2shoes vs row or double unders
Winner: row or double unders
I'm not even how how I got this. I saw it while in the dressing room trying on shorts. *shrug*
Workout – My legs were pretty sore from yesterday’s WOD. I walked into the CF gym & there were tons of people today. There were only 5 people yesterday & only 3 of us (me, D & K) did the WOD. Pat said it’s because no one likes to do snatches or the Olympic lifts. Wow, it didn’t even occur to me that people pick & choose which WODs they want to do. I think that’s because I bought the unlimited month & I want to make the most of it, so I go as much as possible. But I’m sure others only have the 8 or 12 session/month package which limits them & they’ll choose only the WODs they want to do. That makes sense. I don’t know why it didn’t occur to me before. I didn’t really know too many people so it felt a bit intimidating again. The few people I did know haven’t come in as much lately. Many of the people have been there for a lot longer & they all know each other or knew each other from before, or they have their significant other going to CF w/ them, but I still don’t really know too many people. I don’t feel very sociable & don’t even know what to talk to people about. *sigh* I think it’ll be better when it’s an organized class instead of Thursdays, which is do your own thing day. I still like Thursdays only because I can try out a WOD that Vince did or another one that I missed from weeks before. I like that option of trying something new.
WOD –2 Rounds 60 GHD Hip Extension, 50 Sit-ups (w/ Ab Mat), 40 Toes to Bar (attempts), 30 V-ups, 20 Plank to Push-up, 10 Burpees for Time. My Results: 33:34 minutes.
This was an intensive abdominals WOD that V had done a week or so ago at his CF box. I asked the trainer for advice & he said he wouldn’t recommend the WOD because it’s overkill for the abs. I told him I’ll try 1 round & see how I feel. I went through 1 round & thought I could finish 2, so I continued. By the time I got to the V-ups again, I was struggling w/ them. I finished up & was all sweaty from the WOD. It was a tough WOD but it was definitely different from all the ones we have done in the past. I still feel really good after the WOD, so I hope this feeling continues.
Tuesday, August 16, 2011
Crossfit day 26.5 - At Home WOD
August 15, Monday
Workout – I didn’t go into CF today due to hitting a bad pot hole last night while driving back in the pouring rain, so I had to turn around to WFH today. I found a list of At Home WODs I can do if I can't make it to the gym or if I am on vacation. They require no equipment which is great, so I can basically do it anywhere at anytime.
Home WOD – 10 Rounds 10 Push-Ups, 10 Sit-Ups, 10 Air Squats for Time. My Results: 11:24 minutes.
My results are not accurate since I did 4 rounds, & then had to eat dinner & digest before I finished the last 6 rounds. But I was still sweaty & worked hard for the WOD. I am glad I’m able to at least do something when I can’t go into the gym otherwise I’d feel like a lazy lard @ss.
Workout – I didn’t go into CF today due to hitting a bad pot hole last night while driving back in the pouring rain, so I had to turn around to WFH today. I found a list of At Home WODs I can do if I can't make it to the gym or if I am on vacation. They require no equipment which is great, so I can basically do it anywhere at anytime.
Home WOD – 10 Rounds 10 Push-Ups, 10 Sit-Ups, 10 Air Squats for Time. My Results: 11:24 minutes.
My results are not accurate since I did 4 rounds, & then had to eat dinner & digest before I finished the last 6 rounds. But I was still sweaty & worked hard for the WOD. I am glad I’m able to at least do something when I can’t go into the gym otherwise I’d feel like a lazy lard @ss.
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.
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