Monthly Archives: February 2009
February 19, 2009
Tabata These
Shoulder Press
Squats
Sit-ups
Jerks
Just remember. By the time the afternoon classes start I will be in San Diego. Nice, warm San Diego. Miss you all.
February 16, 2009
7 x 1 Weighted Pull-ups
“Maya”
AMRAP – 10 Min
10 Wall Ball 20/10
10 Box Jumps, 24/20
BOX JUMPS: Start with your feet directly under your hips, bend you knees while cocking your arms back. When you jump throw your arms up, get everything moving up. Aim for the middle of the box so you land on TOP of the box. At this point you must come to a complete upright position with your hips all the way forward to their normal standing position. This can come from jumping back off the box or as you are stepping down off the box.
When you do box jumps you are jumping not leaping so keep your feet together. You are landing on the box, not getting the tips of your toes to the edge of the box.
Watch some big jumps.
A weighted pull-up may be a strict pull-up or may mean holding a dumbbell of some weight between your ankles. Have fun with it however you do your pull-ups.
Watch some big jumps.
February 15, 2009
REST DAY
What does your workout performance say about you as a person?
Every workout we do is hard. Hard could mean short but intense, REALLY heavy, long and methodical or new and challenging. Every day we throw ourselves into and get it done. But sometimes… Sometimes you run into a WOD that seems like it was designed to make you miserable. Somehow all the things you are bad at were combined into a 5 round, 500 rep tragedy and you are the protagonist. 3-2-1 Go!
How you react to the nasty WODs tells you so much more about you than how you handle the WODs that only include thing you are both good at and like doing.
My personal example of this came a couple days ago:
5 Rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
I can swing the 1.5 pood kettlebell; the 2 pood (70lbs) brutalizes me. I set the “little” KB out just in case I needed to switch mid-WOD and it sat there and mocked me. The KB swings made me want to throw up just in time for the GDH Sit-ups. Thanks to my friends up at CF Snohomish, I have been challenged to get my GDHs all the way back to the floor, thanks guys. How did I react?
The Wimp Out
I know I can swing the 70lb kettlebell, I just don’t like too. I set out a lighter weight and gave myself the option of making it easier on myself. I’m glad I didn’t switch. I would feel guilty for avoiding something I can do safely just because I was not up for the challenger.
WOD Rage
I hate this workout and hope it never comes up again. During the workout I was spitting mad. I hated CrossFit, hated GDH sit-ups and thought Knees to Elbows were just a gratuitous addition to the WOD intended to make me more miserable. There are times during a WOD that your very existence pisses you off. Curse the day you were born and die! Whoever thought up this workout was dumb.
Nearing the End
I realize it’s only a round and a half to go. Just keep plugging away and it will be over. The stereo is right next to the pull-up bar to I crank it up for the final push. The Crystal Method is playing and it’s helping me keep a good pace on the K2Es. Last set of KBS. 10-10-5. If you lean back a little more on the way up it’s not so bad.
Done!
Crash on the floor. I know I’m going to make a big sweat angel after this one. Yup.
Recovery
It wasn’t really THAT bad, was it? I mean, it was hard and all, but I got through it. As the workout becomes something of the past and I get going on my day it doesn’t seem like it was really that bad. I could probably do it again sometime, in fact I should be better with the big kettlebell by then and I can probably beat my time considerably. Yeah, I can’t wait to do that!
February 13, 2009
7 x 3 Front Squats
AMRAP – 10 Min
10 Push Press, 75/45
10 Sumo Deadlift Highpulls, 75/45
