Crossfit Day 90

rudie2shoes vs kipping pull-ups (red band)
Winner: kipping pull-ups
(now I need to switch to the purple band so the line on my tummy will be 1/2 the size of the red band) :(

November 30, Wednesday
Workout – I’ve been up reading The Hunger Games, so I haven’t slept as much as I would like. This reading this is not doing me any good, so I’m tired today. I only have myself to blame. Anyway, We’ve done double unders for the past 2 days & we have to do more today. My abs feel a bit sore from Monday’s WOD, but otherwise, I feel pretty good. I feel like the WODs are more challenging now than when I first started CF, so that’s a good thing. I definitely feel stronger.

WOD –”Bradshaw” – 10 Rounds 3 HSPU (modified Box Push Ups), 6 Deadlifts (modified using 88lb KB), 12 Pull-Ups (red), 24 Double Unders for Time. My Results: 29:27 minutes.

I practiced my deadlift & felt something funny going on w/ my left knee/shin area. I asked trainer & he said it’s probably because we have a bursa there & it might be inflamed. So instead of using the bars for deadlifts, I used the 88lb KB to do them, which didn’t cause me any pain. Thank goodness, I really didn’t want to hurt myself any more than I’ve already had. The 1st round is always easy. The box push ups & KB deadlifts went fine. I even did 12 kipping pull ups in a row w/ the red band. My double unders got progressively better as the WOD went along. My pull ups got progressively worse after the 5th round. I started noticing the red rubber band was causing friction against my stomach & it started hurting. Now I have a stomach rash from the pull ups. :-( 10 rounds was a killer though because the WOD seemed to not want to end. By the last double unders, I looked at the clock. It was at 29:12 minutes & I wanted to come in under 30 minutes, so I went at it w/ the double unders. I finished the 24 in 15 seconds w/o missing one! Whoo hoo! I practiced more double unders afterwards, but I was too exhausted by then to keep them going to try to attain my 50 double unders in a row goal.

Start of Month 2 - Crossfit Day 26

August 12, Friday
Workout – As of today, my 1 month Unlimited CF membership from LivingSocial is now over. I had contemplated getting the 6 month membership, but opted for the 3 month instead. 6 months is too long of a commitment for me, even though I would save more money. Doing 3 more months of CF would be  good test to see how much I like/dislike it & whether I think it would be worth it to continue. I'm nervous yet excited about my future progress.

WOD – Complete a 100 yard Sprint at the top of every minute for 10 minutes. Rest remainder of the minute. My Results: Tired.
We first did 3-3-3 Deadlifts @ 90%+ of 1 RM (1 Rep Max). I did it w/ 2 other girls. We started w/ 95lb, then 105, 115, then 125lb. I tried 135lb but it was too much for me, but the other girls were able to do 145lb, which was very impressive.

For our WOD, we went outside & had to do 100m sprints at the top of every minute for 10 minutes. I was coming in 2nd (out of 5 ppl) for the first 4 rounds, but then I started trailing off between the 5th-8th rounds. I reserved my strength for the last 2 & ended up 3rd. It was pretty exhausting sprinting that many times for that long. I did not like it at all! We finished the day w/ 2 minute handstands. I had help again & I was able to stay up on the wall for about 30 seconds, which is the most I've ever done in my life. It's the little accomplishments in life that makes me happy. :)

Crossfit Day 18

rudie2shoes vs double unders

Winner: double unders

August 1, Monday
Workout – 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, 15 5 Overhead Squats (20lb), 10 Hand Stand Push Ups Box Push Ups (20”), finish w/ 500m Row for Time. My Results: 27:30 minutes.

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.