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!