Yesterday’s WOD

Got my wife to CrossFit against yesterday.  Niece didn’t want to do it, but she did also.  It was cool out and started raining a little bit, but they loved it because they were so hot while working out.  I had them do:

5 Rounds For Time:
12 Sit Ups
10 Push Ups/Arm Pulls
12 Squats
10 30lb Push Presses
20 Jump Ropes

The sit ups were with weights.  I had a stack of plates they had to reach over their head and then sit up and stack them in front of them.  Weights were 4 10lbs, 6 5lbs, and 2 2.5lbs.  Then the push up/arm pulls were with 10lb dumbbells.  1 rep consisted of doing a push up holding the dumbbells, then pulling one arm up followed by the other arm.  The rest of the movements were normal.  They did good.  On the first round my wife told me she wouldn’t be able to do 10 push ups every round.  She ended up doing them.  I was proud of her.

My WOD was a little simpler.  

Burpees and Pull Ups

So I slacked off for the past 2 days.  Friday I was supposed to workout, but I had a lot of things going on, so it didn’t end up happening.  I did go to my storage unit and spent a half an hour sweating my ass off moving stuff around to get a few things out, so I counted that as a workout.  Since I didn’t end up actually working out, I decided I was going to workout yesterday, even though it was supposed to be my rest day.

Yesterday still ended up being a rest day.  I mowed the lawn, so I wasn’t completely fat and lazy.  I didn’t workout, so I decided I was doing 2 WODs today.  I kind of followed through…

First WOD was mainsites from the other day.  5-5-5-5-5 Bench Presses.  The reason I kind of followed through is because

Fifteen Fourteens

It’s been a while since I’ve been running.  That means I designed a running WOD today.  But I don’t like just running, so I had to make running even worse than it already is.  Today’s WOD was:

With a 20lb vest for time:
1/4 Mile Run
14 Burpees
1/4 Mile Run
14 Double Unders
1/4 Mile Run
14 Pull Ups
1/4 Mile Run
14 Ring Dips
1/4 Mile Run
14 Toes To Bar
1/4 Mile Run
14 Hand Release Push Ups
1/4 Mile Run
14 Squats
1/4 Mile Run

Ever been in the fetal position after a WOD?

I have.

After I got into CrossFit, I wanted to do Fran so bad.  I harassed everybody I could that might do a WOD with me, and set up a day to go do Fran.  I had about 6 people doing it that day, and since I was the one who set it up and wanted to do it so bad, they made me go first.  Fine with me.  My time was 9:35.  I thought it was pretty good.  Next up was Nils.  If I remember correctly, his time was 9:30.  Then it was Matt’s turn.  I don’t remember his time, I think it was like 4:25, but I do remember it was sub 5.  I also remember thinking how funny it was that he spent less than 5 minutes doing the WOD, and like 15 minutes in the fetal position afterwards, and I also thought “how do you get there?”.  Up until that point, the worst I had felt was extremely sore muscles a couple days after a good workout, and wanting to throw up once or twice.  Since that moment, I have tried to get to the fetal position point in almost every WOD I do, but can never manage it.  Apparently I don’t push myself hard enough, although it sure feels like I do while I’m in the middle of every WOD.

Today I finally achieved that goal.  I did mainsite’s WOD, which coincidentally enough was a Fran style WOD:

20lb vest and push ups don’t mix.

I finally got my wife to try some CrossFit today.  I was so excited.  Our 15 year old niece tried it out also.  My wife has bad knees, so I didn’t want to put her through too much jumping or squatting, and I today would have been the day where she does her arm exercises, so I designed their WOD like this:

5 Rounds with a partner
5 30″ Incline Push Ups
10 20″ Step Ups
7 45 Degree Ring Rows

They did the WOD together, and took turns with reps.  For instance, my wife did a push up, then my niece did a push up, and so on.  I was very proud of them.  They finished in 15 minutes exactly.  I wasn’t sure how much they could handle, but apparently I underestimated them.  I also didn’t want to scare them away on their first WOD.  After they were done they went up on the deck and did some sit ups while I started my WOD:

Countdown style WODs.

I think the last time I did a countdown style WOD was about 7 months ago when I attempted Linda.  That was pretty rough, especially since I only had 1 bar to work with.  I think I got more of a workout changing plates than I did actually doing the WOD.  I also didn’t get the countdown effect because I had to keep changing the plates.  That means that for what I can remember this is the first time I had the countdown effect from a WOD.  It was a really cool thing, but I’ll get into that in a bit.

I didn’t want a lot of setup today, because I was being lazy.  So I decided on:

10-9-8-7-6-5-4-3-2-1
50lb Right Arm Dumbbell Snatch
50lb Left Arm Dumbbell Snatch
Lateral Bench Jump
Chin Up
Lizzy Jump

Sprints… it’s been a while.

Last night was a bad night.  Spent time with the family, and got to have some fun and relax a bit.  You might think “hey, that doesn’t sound that bad”.  But what I don’t really want to mention is the four blueberry and lemonade Smirnoffs and 6 pieces of pizza I consumed.  I had a little bit of salad, and some grilled chicken too, but yeah, 6 pieces of pizza.  My wife kept commenting every time I picked up a piece of pizza, and every time she commented she got to see which of my 5 fingers is my favorite.

So even before I started getting a buzz, I knew I had to get a good workout in today.  I was already planning on hitting up whatever WOD mainsite threw at me, and when I saw today’s I thought maybe they have been spying on me.  What better way to burn off all those carbs that I ate last night than by doing a bunch of sprints?  

Zumba, Chest To Bar, & Push Press

My wife decided to go to Zumba again, and as my about page mentions, I’m always open to new styles of working out.  So I went too.  I spared your eyes and didn’t even try to record myself at Zumba.  You’re welcome.  We were actually like 25 minutes late, but it was still a pretty good cardio workout.  If you need to do any sort of cardio, and you’re looking for something that is amusing and will make you nice and sweaty, check out a Zumba class.  We only got 35 minutes, so when I got home I decided to call that my warm up.  Still needing a WOD to do, any not wanting to take too long to figure one out, I went with:

21-15-9
Chest To Bar Pull Ups
95lb Push Presses

This time I didn’t spare you, and I recorded it.  :)  

No motivation + WOD = mediocre results

Yet again, don’t have motivation to do anything today.  I had to force some liquid motivation down my throat just to convince myself to work out today.  Drank some pineapple C4 and warmed up with a run to get my inspection receipt for my car.  Then came back and got ready for today’s WOD.  Decided on:

20:00 Minute AMRAP
5 185lb Deadlifts
5 Lizzy Jumps
10 Toes To Bar

I know what you’re thinking: “What the heck are Lizzy Jumps?”.  

Double Unders? Yay! Burpees? :(

I was feeling a little depressed today and really didn’t want to do any working out.  My wife told me that she was going to work out, so I figured I ought to.  I had read the mainsite WOD, and just like every other time I read mainsite’s WODs, I thought this one won’t be too bad.  Ha.  The WOD was:

1 Mile Run
150 Double Unders
50 Burpees
1/2 Mile Run
100 Double Unders
35 Burpees
1/4 Mile Run
50 Double Unders
20 Burpees

Not only did I forget what rep I was on in the first set of double unders, I also forgot how many burpees to do on the last round.  I accidentally did 25.  That wasn’t that big of a deal, the last went faster than any other set of 5 that I did today.  The double unders were horrible.