Sore!

Still working with the Crossfitters and feeling it.

Today was a "simple" overhead squat day. Only 3-3-3-3-3-3. Start with a weight you know you can easily handle and work up from there.

Started at 85 pounds and ended at 115. Small numbers but if you've never done this before it's a little unstable as the weight increases.

The important thing is to get a good squat. At 115 my squat was shaky and I didn't get good depth. With a little practice my numbers will improve...

The warm up was

Row 5oo Meters

10 Push Ups

10 Sit Ups

10 Jumping Pull Ups

10 Air Squats

2 sets

Another Day at Crossfit

WOD

Normal Warm Up

3 Sets of

Row 500 Meters

21 Kbell Swings

12 Pull Ups

For Time.

Used Bands for the first time. I was doing the Jumping style of Pull Up before. On my way to normal Pull Ups.

Time - 11:55

WOD Slam Bells

Returned to a favorite to measure any improvement.

Joint Mobility

Some Swings & Snatches

WOD

20 Snatches L 

40 Slam Balls

Snatches R

40 Slam Balls

20 Snatches L

30 Slam Balls

20 Snatches R

30 Slam Balls

20 Snatches L

20 Slam Balls

20 Snatches R

20 Slam Balls

Time 13:30

Previous 16:45

30 Minutes of work

Too many modifications...

I've started this Crossfit Experiment to push my boundaries and self-imposed limitations. There is no substitute for someone telling/yelling at you to keep going.

Today was a 30 Minute time clock.

3 exercises to complete in one minute, 30 times. If you can't finish a set in 1 minute, then just count how many more sets you can do in the remaining time.

5 Pull Ups

10 Push Ups

15 Squats

I have modifications to these exercises because I'm new and I suck at one of them.

I do the jumping Pull Ups. But that's where you start, then progress to bands, then on the the kipping style of pull up. The kipping style is really an explosive style of pull up. Done properly it's a full body exercise.

I always looked at the pull up as a static style pull - a dead hang pull up. Frankly it's not much fun, it's more of a strength developer so I ignored it...

I made it through the full 30 minutes but I used mods as we call them. I even went to the knees for the last 9 sets of push ups, but that was after 200 push ups!

The Jumping Pull Up is a mod. I should be doing the kipping pull ups. But I don't know how yet. I'm going to the park tomorrow to practice.

Even with the mods my body was toasted. My body feels worked!

Only 10 Minutes!

Crossfit Class

Warm Up

Row

Joint Mobility

Push Ups

Knees to Elbows

21,18,15,12,9,6,3

Swings

Slam Ball

Time 5:45

This combo of exercises is pretty good...Short & Compact!

Gotta plug Slam Ball

What is the opposite of a swing?

Sledge Hammer - Yea, but crude and dangerous.

Slam Ball? - Whats a Slam Ball?

A medicine ball that has a squish too it.

I've read that it's good to work opposing muscle groups

ie. Presses and Rows

I've found a match made in heaven.

Swings and or Snatches and Slam Ball. Get a 12 or 15 pound squishy medicine ball and slam it to the ground from overhead. Use you hips as the primary accelerant, catch it about 3 inches off the ground after in bounces and repeat until exhausted.

Good Work Out

20 Snatches L

40 Slam Balls

20 Snatches R

40 Slam Balls

3 Sets

If your in good shape - throw in one more station of your choosing.

WOD - Team

Broke into 2 teams of 7

Row 250 Meters

Push Ups

Kbell Swing

Sit Ups

Slam Ball

Jumping Pull Ups

Rest

3 Sets

The Problem here is I didn't push myself hard in every station. We had to stay in our station until the "rower" was done, so I had an excuse to sand bag or their was no number to hit in each station.

This creates more of a menatl workout. Can you push yourself hard enough?

I didn't.

That's my current problem...

A Quick One.

Joint Mobility

2 - 12's

Push Jerks

20 Reps

20 Squats

3 Sets

Lent my other 16 out to a friend and didn't feel up to 2 - 20's

Wanted this to be a sprint...

Time 8:40

Just a little education...

Crossfit training...

The Olympic Deadlift

Wall Ball Clean

Olympic Bar Clean

Kettlebell Swing

Work Out

300 Meter Row

15 Deadlifts

300 Meter Row

15 Clean

300 Meter Row

15 Wall Ball Clean

300 Meter Row

15 Kettlebell Swings

Push Ups can Kill!

Joint Mobilty

200 Meter Run

Push Ups

Sit Ups

Squats

17 Slam Balls - 1 Push Up

16 Slam Balls - 2 Push Ups

15 Slam Balls - 3 Push Ups

etc.

1 Slam Ball - 17 Push Ups

Time 19:43

This was a bonus workout. I'm currently getting trained in the art of Crossfit at Crossfit Champions near my house.

Kettlebells/Crossfit are a match made in heaven...

WOD

Joint Mobility

Sit Ups

Push Ups

50 Swings

20 Snatches L

40 Slam Balls

20 Snatches R

40 Slam Balls

20 Snatches L

30 Slam Balls

20 Snatches R

30 Slam Balls

20 Snatches L

20 Slam Balls

20 Snatches R

20 Slam Balls

Time 16.45

Week of CrossFit

My free week of CrossFit is over. 

I trained 5 out of 7 days and learned some great new exercises such Slam Ball, Wall Ball, DB snatches and timed workouts.

The timed workouts were the best! I have a tendency to create too much rest in my training when I'm in my garage. I have no sense of urgency... sometimes.

In these crossfit classes they time or count everything, then you have to post your results. It's a little competitive, but yet, supportive atmosphere they have created.

So my plan is too continue with Crossfit and incorporate into my kettlebell training, kinda blend the 2 together.

For Instance here is my workout for Saturday:

Warm Up -

Joint Mobility

Push Ups

Squats

Sit Ups

50 Swings

3 Rounds - 

1) 20 Snatches L

2) 30 Slam Ball 

3) 20 Snatches R

4) 30 Slam Ball

Time it!

5 out of 6

This is the 5th day of my Crossfit experience. I've got to say they know what they're doing!

Kettlebells are undervalued though, but the concept is sound.

Todays WOD - (Workout of the Day)

15 DB snatches R

15 Push Ups

15 DB snatches L

15 Push ups

3 rounds for time

time 10:15

The Push Ups were the killer here. Technique on the dumbell snatches was a little different than kettlebells but I still liked it.

Kettlebells still kick but, though crossfit has its perks!

3 Rounds

4oo Meter Run - (I used a row machine cause my knees suck!)

21 Kbell Swings

21 Box Jumps

Repeat 3 times

Strength Day

I have none.

No Technique, No Legs!

Bum Knee is holding me back. So deal with it.

Max Barbell Push Press was 145 Lbs. Starting at 90 with straight presses...

CrossFit Intro

Walking lunges 100 Ft

21 Pull Ups

21 Sit Ups

Walking Lunges 100 ft

18 Pull Ups

18 Sit Ups

etc.

Walking Lunges 100 Ft

6 Pull Ups

6 Sit Ups

Very Hard! The Pull Ups were sick. Going to start over with bands and go from there!