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!
Sent via BlackBerry by AT&T

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.
Sent via BlackBerry by AT&T

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!
Sent via BlackBerry by AT&T