Today my mom and I went to a gym recently opened by a couple guys who used to go to ours.
Besides all the equipment being beautiful and new, the trainers and atmosphere were quite different.
They were more encouraging and pushed us during the workout. They made sure to start on time and proceed in a timely manner through the skillwork, which they kept a close eye on and actually helped me iron out a few problems that I had with my cleans, which I could kind of feel but I was unsure what exactly I was doing wrong.
The actual WOD was
3 rounds of
1 minute wall balls (14 lbs)
1 minute tire flips
1 minute push presses (65 lbs)
1 minute burpees
1 minute sled pushes
Done in pairs, each partner alternating reps.
I’m not sure how many reps we finished exactly but I think it was 140ish. It was hard to keep track of, but It was a really great workout and I had a lot of fun.
I’m considering going to this gym in the fall since it’s only 10 minutes away from where I’m going to school. We’ll see.
Birthday partner WOD
I turned 18 today! My family and I had a nice breakfast of steak and eggs and kale, then we headed over to the gym for a partner wod.
Both partners run, but everything else was split up so one was resting while the other worked.
400 m run
18 push presses (65 lbs)
18 sumo dead lift high pulls (65 lbs)
18 box jumps (20”)
18 pull ups
18 walking lunges
18 kettle bell swings (55 lbs)
18 wall balls (15 lbs)
18 double unders
400 m run
Finished in 13 minutes.
Then we had chili, paleo no joke chocolate cake (recipe from Zen belly blog), banana bread and some dark chocolate and cherry cookies.
I had one cookie and then everybody insisted I do my 18 birthday burpees while they all ate chili and watched footage from past crossfit games.
It’s been a great morning.
March 12, 2013 at 8:13pm
Finished in 6:54 with 65 lbs (Rx)
That’s a 1 second PR, ladies and gentlemen.
February 11, 2013 at 8:37pm
Bench 3x5 (90)
Back squat 3x5 (150)
Death by burpees and kettle bell swings (burpees on the odd, kettle bell on the even)
Finished 15 rounds with a 55 lb kettle bell. Beat Dave by two reps, so that’s a bonus to an already great workout.
December 31, 2012 at 1:05pm
pull ups (7,6,6)
back squats 3x5 (145)
wall balls (15 lbs)
toes to bar
Finished in 9:09
The toes to bar were so difficult today. I had a hard time holding onto the bar and getting my feet all the way up there.
November 22, 2012 at 12:09pm
The only goal during this morning’s workout was survival.
“Trimming the turkey”
200 m run
11 Turkish get-ups, right arm (25 lbs)
22 kettlebell swings (25 lbs)
22 goblet lunges (25 lbs)
22 sit ups
22 push ups
22 wall balls (10 lbs)
22 toes to bar
22 box jumps (20”)
12 Turkish get-ups, left arm
200 m run
Finished in 24:17
Pretty slow. I would have liked to work on the Turkish get ups more before hand since we never do those. I got so fatigued by the time i got to my left arm that i was only able to stand up 6 of them without continually dropping it, so i ended up doing 5 where i just got to the point of sitting. I was able to stand up for the last one, but dropped my dumbbell before I got all the way back down.
I thought I was going to puke after the wall balls, but I made it through. This whole week has been kind of sucky for me as far as time, but I have been trying to go heavier.
Now I get to eat turkey and (paleo) sweet potato pie.
Happy thanksgiving :)
3x5 Back squat (155)
10 rounds for time of
10 Double Unders
Finished in 13:20 RX.
This was the first time I did double unders in the workout. There were at least three times as many singles in there, but I did 10 rounds of 10 double unders. That felt really good.
I think a big reason I was able to do that was that one of the trainers that I hardly ever see anymore was in there teaching and he worked with me on them and on my squat.
Apparently I’ve been squatting unnecessarily low. I have god form, I just don’t need to go ass to grass all the time. So I’m gonna try going to just past parallel for the rest of this cycle and see if that gets me past 170 lbs.
My barbell coach’s girlfriend is having a baby today, so no barbell club. Instead, we did a partner WOD.
2 rounds for time (split up about half and half between the two people)
25 pull ups
25 push presses (75 lbs)
25 box jumps (16”)
25 KB swings (35)
25 toes to bar
25 wall balls (15)
Finished in 19:20
Then I worked on my squat cleans
And now for some homework.
20 minutes stationary bike, 4.5 miles
Working on Power clean form with light weight
Back squat 3x5 (165)
OH press 5, 5, 4 (75) failure
Death by burpees
3x5 back squat (160)
3x5 bench press (85)
10 minute AMRAP of
10 ring rows
10 overhead walking lunges (25 lbs)
Finished 5 rounds. Pushed myself, felt good.