081006 "Barbara"

Holy crap... "Barbara" was the most viscious WOD to date.

5 Rounds: Rest for 3 minutes in between rounds
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
38:?? was my over all time. My last round was erased on the marker board, so it was ball park 30 mins. That work out was absolutely brutal. It felt great to finish, then watch all the other classes do it.

I've lost 16 pounds since starting crossfit, and that's not including the muscle I've gained. I see more definition all over, it's great. I feel healthier than I have in a long time.

Fight Gone Bad/081001/081002

Fight gone bad was pretty aweomse. I did 216 total reps. I did 261 last time, but I didn't RX. SDHP is what held me back. My back had a crazy pain in it, and I only got about 5 reps per SDHP. I think I could easily have matched my 261 if I hadn't had that pain.

081001- For time:
400m Run
50 Walking lunges
400mRun
50 Squats
400m Run
50 Box jump
15:33
This workout was brutal. My running always slows me down. That'll fade as I get into better shape.

081002- "Jeremy"
Three rounds 21-15- and 9 reps, for time of:
95 pound Overhead squats & Burpees

21-15-9. I was all over the place today. Changed weight, then changed exercises all together.
Started off with 95lbs, then moved to 85, then 65lbs, all within the first 21 reps. Switched to 135lb front squat during the 15 & 9 because I felt a pinch in my left palm.
20:33.. I think. Lots of room for improvement

080925

WOD: 50-40-30-20-10 Pull ups and Sit ups

I scaled the pull ups to 25-20-15-10-5, but Rx'd the sit ups.
21:43

Todays workout was amazing, and such a boost for my confidence. When I first joined crossfit, I couldn't do that many consecutive pull ups with reaching for the band. Yesterday I did the worked (even though I scaled) without the use of any of the bands. I look forward to more gains in the future with Crossfit. The coaches there are excellent, and I am happy to have them. The people I work out with are great too, and I'm happy to see their gains as well.

080924

WOD:
10-10-10-10-10
Front Squat

Todays workout was pretty intense. I ended up getting 95-115-135-155-160. Jen helped me out a lot. My stance was pretty messed up, but she got me going right. Good stuff.

080923

WOD:
21-15-9
Squats (185lbs)
Push Jerk (95?)

The original WOD was "Elizabeth", but I couldn't to the clean and press because it aggravated an old injury. I took a week off last week to rest my back and let my hands heal, and I really felt it today. Taking a week off will definitely set you back a little, and I hope not to have to do that again. Good workout, though.

080913

WOD: "Cindy Goes North"
Max rds in 20 minutes
5 pull ups
10 Push Press-65lbs
15 squats

9 rds

Warm up:
3 laps
3rds
10 push ups
10 pass thru's
10 sit ups
10 hip extensions

Todays workout was extra motivating. My first ever crossfit workout was "Cindy" and I barely did 3 rds before almost passing out. I did 9 rounds today, which is a 300% improvement. I love crossfit. My pull ups and push press were great, but I rested a lot, and my squat is slower than most. Great saturday workout!

080911

WOD: "Fight Gone Bad"
3 rds FGB-261 reps
Wall Ball- 16lbs
SDHP- 35 or 40lbs
Push Press- 45lbs
Box JumpRow

Warm up:
3 rds
10 pull ups
10 dips
10 over unders
10 squats

Workout was awesome!! Hurt like hell, but it was a good one. Warm up was great too. I had my kip going, and did really well with pull ups.

080910

WOD
"Crossfit Total"
1 rep max Back Squat-245lbs
1 rep max Shoulder Press-185lbs
1 rep max Deadlift-315-lbs

Warm up:
Row 5oom
Run 400m
2 rds
10 Pull ups
10 squats
10 sit ups
10 back extensions

Todays workout was fun. The warm up was fun, and the work out was even better. I've never max'd any of those exercises, so I didn't know where I would be on any of them. Dan, Aaron and Brian helped me out with techniques. I plan on doing less weight with more reps to get my strength up so I can increase my max. Good times today...

080908

WOD: "Fran"
21-15-9
Pull ups
Thrusters (50 lbs)

I did this exercise in 9:16. I feel I could've put more weight on the thrusters, because I threw it up pretty easily, but I'm still getting a feel for these new exercises. My pull up is what slowed me down the most. I think I've got a better hang of it now after Siddarth gave me a tip. Wish I would've had that tip before "Fran" lol.

Warm up:
800m Run
3 rounds
10 pushups
15 situps
10 pvc pull ups
10 OHS
Not in that order... I just forgot, lol.

It was a nice workout. "Fran" is definitely tough, and I look to be around 6 next time I do it. Eventually I want to be sub 5 minutes, and I think I can, definitely.

"Larry"

I named this blog Larry because I made up my own workout today. I wasn't able to go friday because I had plans, and when I woke up saturday, my roof and wall were leaking from the storm.... no bueno. So I went to golds today, and did my own routine.

Warmup
3 rds
5 pullups
10 pushups
15 back extensions

WOD
"Larry"
3 rds
15 dumbbell swings (35lbs)
25 situps
10 box jumps (gym step things, lol)

It was weird doing a crossfit workout at the gym. The last time I was at the gym I was doing my normal routine.... lift weights... rest... lift some more... rest. Pretty boring now that i have crossfit. I noticed some people looking at me doing the dumbbell swings, but I didn't care. Good workout.

080904

WOD:
5 Rounds
15 x Medicine Ball Cleans (16 lbs)
15 x Thrusters (45 lbs)
25:55

Warm-up:
Berenger(*?) Warm-up

Learned the basics of Olympic lifting.. pretty nice.

The WOD was pretty intense. My back tightened up during the 3rd round, and I slowed a lot. I think once my back doesn't tighten up as much, I'll be able to complete these exercises a lot quicker. It was a nice workout, though... broke a nice sweat.

080903

080903... "Michael"
3 Rounds
800m Run
50 Sit ups
50 Back extensions

I completed this in 28:07. I did 35 back extensions instead of 50 per set. Great workout

The warm-up was
3 rounds
15 Pullups
15 Lunges
15 dips
15 Kb swings (25 lbs)
Samson Stretch

080902

Max Rounds in 15 min
15 x Sumo Deadlift Highpull, 50 lbs
15 x Wall ball, 20 lbs
15 x Situps

I did 4 complete rounds, then 15 SDHP and 12 situps.

Warmup was..... shit.. I forgot, lol
Nevermind, I got it.

3 rounds
10kb swings (30 lbs)
10 Back extensions
10 OHS
10 Over Unders ( I think that's what they're called )

Felt good today. I'm feeling like I am catching up with the group, where as I was falling behind the first week. I'm glad I joined the 5pm group, they're great people. Good mix of humor goin on in that class.

Not much else to write... Peeeeeeeace

080830

WOD
20 Walking Lunges
20 Pullups
20 Box Jumps
20 Double Unders
20 Dips
20 Knees to Elbows
20 KB Swings
20 Sit Ups
15 Hang Squat (35lb Dumbells)
20 Back Extensions

Warm up
3 Rounds
400m Run
10 Squats
10 box dips
10 sit ups
10 PVC Pullups


Started out with the warm up.. did pretty well, then went to the workout.
The workout is supposed to be 25 reps for each exercise, but the "Pack" version called for 20, and the "Puppies" called for 15. I did the pack workout. I need to work in my kip, because I seem to loose momentum. When I first started, I did pretty well, but I fell off for some reason.. I'll get there, though. Workout was great, I feel great, and football comes on soon... today is a good day, lol. Let's Goooooooo!

080828

WOD: 21-15-9... Deadlifts and Push Jerks.
I used 89lbs on the deadlift, and the bar only for the push jerks. Since I'm new to both, I stayed with a low weight. After the workout, I realized I could've done more weight. Since the workout was timed today, I didn't want to stop mid routine to change them since it would affect my overall time. 4:05 was my time. I finished 1st.. feels good.

Warmup went as followed...
3 Rounds
10 box jumps
20 Single unders
10 pushups

Crossfit.... the first 2 weeks.

Crossfit... wow, lol. I've heard many things over the last year about crossfit, but never really paid any mind to it.. that was until I heard a co-worker talking about it. He talked about how many pullups he could do, and how his energy has skyrocketted through the roof throughout the last 6 months, and it sparked my interest. I logged into youtube, and looked at hundreds of crossfit videos, and was instantly convinced that this was for me. I found Potomac Crossfit, and contacted Brian about joining. He told me that their box would be opening in a week, and that I could be one of the first members, so that's what I did.

Now an official member of Potomac Crossfit of Arlington, let me tell you how my first two weeks are going...

080819: Cindy... 5 Pull-ups, 10 Push-ups, 15 BW squats. Max Rounds 10 minutes
This is my first day of crossfit, and I meet Cindy.. she looks good on the board, but she exposed me, lol. I did 3 rounds of Cindy, and I was gasping for air. I knew I was out of shape, but didn't realize the extent.

080821: 21-15-9... Front Squat w/69lbs, dumbbell Shoulder press 70lbs, then lowered to 50 lbs.
I forgot the time I completed it in, but I completed it. I felt good..... sore, but good.

080826: Max Rounds: 10 OHS, 10 Push Press, 10 KB Swings. Did 6 rounds. Looking to double that in the near future. Great workout with a great group.

080827: (YES FOLKS, I WENT ON A WEDNESDAY! haha) Puppies... 400m run, 20 kb swings, 15 pullups. I complete the first 400m, and I move onto the kb swings. I pick up the kb, but my back is crazy sore from the kb warmup, so I put it down. I decide that I cannot do anymore kb swings. I move to the pullup, and bang out as many as I can. I run another 400m, then go right back to the pullups. I bang a couple out, but my back just hurts too much at this point, so I don't complete "Puppies" I was pretty disappointed, but I swing it, and realize that this just leaves a lot more room for improvement. I need to work on my core a lot more so this won't happen again.

This is how my first 2 weeks have gone so far... pretty tough for me, but I love it. I've got a lot of room for improvement, and I'm looking forward to every minute of it.