WOD for December 23, 2009

Christmas Present from Crossfit Boss Benji:

100 Burpees!!!!!!

They fit just just right too! Aw, thanks guys!

Done in 8:36

WOD for December 21, 2009

25 KB swing 14 kilo

232 meter run

25 sit ups

232 meter run

25 box jumps

232 meter run

25 push ups

232 meter run

1 time thru: time completed in 9:16

Before this was done me and my buddies at Crossfit did some dead lifts. I decided to challenge myself and do some too. I didn't do too bad. I got up to 145. It was nice to get a motivating yell from Matt to push on the last one. :) The workout was great cardio. That was an awesome one. They all are. It is always good to feel alive.

WOD for December 10, 2009

25 wall balls #10

80 single unders

10 SDLHP 14 kilo weight bell

250 meter row/ 232 meter run/ 250 meter row

3 rounds for time: time completed in 18:05

I have quit trying to avoid the wall ball. Why do that? Wastes energy. Energy needed for the work out. Once again, KEEP GOOD FORM!! So I did it slower. I think I can go heavier on the SDLHP. Its a good one. Then there were more people than row machines so we alternated the row and run. I don't mind either. I get good cardio either way. And my big weak spot on this work out was the single unders. Or aka jump ropes. I am a two left feet person with those. Ha!

WOD for December 9, 2009

TABATA

Push/Pull

8 sets of 20 seconds with a 10 second rest in between sets

This totals 4 minutes (feels like more afterwards, trust me!)

Push ups w/ bar- completed 33

Dead lift #65- completed 63

I do push ups with a bar so I can work on form. At the start I was all jello in my shoulders. But it is creeping out slowly. I am trying to move the bar further down closer to the ground to get a more true set. They know how to start you from ground zero here and build you up to where you want to be. But positioning is key. Then the dead lifts are something I want to work on. I like to focus on the correct way to do it. Its an intense thing. But a fun way to release stress. And there is too much of that going round.

WOD for December 8, 2009

30 KB with 26/ 18 weight bell

25 sit ups

20 Waiters lunges with 15 #

5 rounds for time: time done in 24:18

I have since started warming up with a heavier kettle bell. I am getting stronger in my shoulder and arms. Although Kettle swings are thrusts primarily. Sit ups are a big help on my abs. I am always gonna be a big fan of them. I know too many people that would love a set of good abs. I think these butterfly style kind will get it going that direction. I also like the waiters lunge. Its a good favorite with the air squats we do.

WOD for November 18, 2009

And I was right! It was fun and then some!

15 sumo DLHP (ask if you don't know)

20 ea - 1 arm kettle bell swings ( 14+ # bell) (=40 a round)

25 sit ups

30 box steps

3 rounds for time

Time completed: 14:29

I didn't really think I would be doing sit ups without any help of being held down. Pretty much always had been. It feels like I am already riding my own 2 wheeled bike when I am doing them on my own. No, I don't look glamorous when I do it. But then again, when do you when you are working out? I almost biffed it on the last round of box steps. I was getting all excited to finish and in my last stretch of 5 steps. Foot got caught at the edge and I slam my hands into the wall. I almost looked like I am slam dancing with the wall. But I wanna finish so I just keep going without missing too much a beat. Ha! Kettle bells really do need hip thrust power. If I have already said that then I must be saying something worth repeating. Thanks again, Benji!

WOD for November 17, 2009

All I have to say at first is...... darn those wall balls!

50 waiter's lunges with a 15#

21- 15- 9

Wall ball with a 10 # sumo ball

Push ups- bar style for me

Done for time: completed in 10:46:21

We got extra attention today. Victor and I were privileged enough to do A 750 meter row after that. Dang Victor finished it before me. I finished it in 3:28.

We did the waiter's lunges outside mostly. I didn't even give it a second thought to any spectators. I wanted to just finish it off right. And keep up with Victor. :) Then as I am trying to let my arms recover we have to get the energy from somewhere to do these unavoidable wall balls. I shouldn't run from these things. They will come around at any moment. And lastly, push ups are a bar for me. I have to start with a good base. If I don't I am only bound to hurt myself. I am very sure the next day will be just as fun, right?

WOD November 13, 2009

Had a great work out. It was enough energy harnessed from it that I was able to finish my day. I am sure I will sleep soundly tonight though.

Here it goes:

Warm up routine for B-town crossfit

Then the WOD:

14.4 kettle bell swings - 20
Jumping jacks - 100
Dead lifts with 55 pounds - 10

4 rounds
Done in 11:28

I felt like grade school with the jumping jacks. If we had to count out loud and together it would have had a more military feel. I think I should perfect the kettle bell swing just a tad more. It needs to be more hip and less arm. I am already looking forward to the next class time! Thanks again, Matt!
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WOD November 12, 2009

Had fun with this one.

Done for time:
15-12-9

Box steps
200 M run
Clean press
Time done: 7:52

Bonus workout: (Matt liked us today)
5 minutes, AMRAP

15 knees to toes
15 sit ups
15 push ups
2 full rounds done and 15 knees to toes with 7 Push ups

I am not so hot on push ups. But I am determined to get them done right. Box steps need to be box jumps. And I liked the clean press. Its good to get these done. Makes the day go better.
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Work out for November 11, 2009

I don't think there was a name for it. I just had to do:
4 ring rows
8 full range push ups
12 air squats

All AMRAP. I got 11 full rounds in. And on the 12th I got into the push ups but couldn't quite complete the round. My push ups are not a strong suit for me. I have to work on form and going all the way down. I will get a solid one done here though. If one way doesn't work Benji will find another. I'm also looking forward to doing an actual pull up. My "guns" and upper body are a bit lacking there too. But hey, its why I am at B-town Crossfit. I will get there too!
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