CrossFit WOD (Page 6)

Wednesday 080604

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

I love these kinds of WODs. Let the dry heaves begin!

Today I made up a CrossFitty workout for myself, only to be told by Sensei that that IS a CrossFit workout. He did it the day after I did my very first CF so that's why I don't know about it. I couldn't run then, and doing 200 squats would have been sooooo traumatic. =)

Anyway, the workout is: Run 400 m, do 50 squats. Repeat total of four rounds. My total time was 17:30. The run felt good...the squats were...squatty. =)  My splits were 4:05, 4:16, 4:48, 4:20.  That includes the run and the squat.  OH and on the first round of squats I did all 50 continuously...which I've never been able to do before.  WOOT WOOT!

Grandy, you are a beast.

We should organize a BT crossfit games.  We can all do the same workout at the same time on the same day and report back.  I'll be happy being in last place!

Wow, that's a hell of an undertaking, but imagine the awesome results you'll see when you get thru it. The hardest part will be the first week, but after that you'll be motivated!

Good luck! Definitely report your progress!!

I think I'm gonna have a CrossFit blowout tonight. I've not done much CF in the past week (instead I rode my bike for almost 300 miles in the last 8 days...ouch, my poor crotch) so tonight I need to not only catch up, but keep my intensity high, since I'm now in IM taper mode!

My tri workout is a 30 minute bike/30 minute run, so I think I'll do the following tonight...

Bike...15 minute warmup, then Tabatas, then 11 minute cooldown. Total of 30 minutes.
Run...CF WOD (2 rounds of 800 forward, 400 backward), easy 5 minutes, then the CFE WOD (Tabata minus...10:5 x 16), 5 minute cooldown. Hopefully it'll be close to 30 minutes. If not, too bad.
CrossFit catch-up...10 rounds of 12 burpees, 12 pullups.

Then I think I'll die. Wish me luck peeps. I'll report my success/failure when I'm done.

Any of you read the CF Journal thingers? There was an article in one of the past few months about the Hard Routine. I was inspired. Today is day one of week one.

Week 1
2 cups coffee/day
Three drinks of alcohol during week total
2 drinks on weekend days
Buy fish oil and start taking
Read The Zone and write summary (on the trip Yo!)
Mindfully eat - try to limit carbs/sugar
At least 2 big glasses of water/day (64 oz)

Week 2
1 cup coffee/day
No alcohol during week
1 drink on weekend days
Increase FO
Add some ZD elements to diet
At least 72 oz water/day
"Early to bed…"

Week 3
No coffee
No alcohol
Maintain FO
Pack lunch daily
Increase ZD elements
At least 72 oz water/day
Get at least 7 hours sleep/night

Week 4
Maintain last week's
Get 8 hours sleep/night

So this will be (as it is intended to be) HARD for me. I didn’t put any training elements in, b/c that’s not hard for me to do. I will do as much as my body lets me do. =)

Week 5 I will see if I like it, if I feel better, and will maintain the parts I like/think help and forget the ones I don’t/don’t think helped.

My tri workout is a 30 minute bike/30 minute run, so I think I'll do the following tonight...

Bike...15 minute warmup, then Tabatas, then 11 minute cooldown.  Total of 30 minutes.
Run...CF WOD (2 rounds of 800 forward, 400 backward), easy 5 minutes, then the CFE WOD (Tabata minus...10:5 x 16), 5 minute cooldown.  Hopefully it'll be close to 30 minutes.  If not, too bad.
CrossFit catch-up...10 rounds of 12 burpees, 12 pullups.

Then I think I'll die.  Wish me luck peeps.  I'll report my success/failure when I'm done.