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2/3/10
15,12,9,6 reps for time of:
105lb power clean and press
pull ups
10 min
Ended with:
10 floor wipers (each side)
15 7.5lb wood-choppers (each side)
8 strict chin ups
10 Knee-to-elbows
10 1-arm push ups with hand on couch arm
10 floor wipers (each side)
10 clapping push ups
10 push ups
50 resistance band rows
12 100lb straight-leg deadlifts
I realized today that Mon and Thur are pretty much mandatory days off between school and class, so I just have to make sure to kill myself on Tues & Wed.
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
=16:31
Well, it happened. I went flying off the treadmill running backwards like I slipped on a banana peel. WOOSH and BAM on my back and then deposited on the floor like I was riding a conveyor belt. The treadmill was actually kind of bouncy so it didn’t hurt that much. I got up and kept going, had to finish the WOD (!) and people around me at the gym didn’t even ask if I was okay, they we’re probably guessing it would happen, i.e. “that looks hardcore and I bet she’s going to fall doing that…” But it was fine, there’s something to be said for knowing how to fall safely…. and thank you tiger balm.
^HA! Don’t feel bad. I fell going forward two days ago. I had it cranked all the way up and tried to step off at the 400m mark. Actually stepped half on/half off. Nothing but disaster. Got spit right off the back off the thing. I laughed, people stared, i ran away to do muscle ups.
Kelly
3 rounds for time
400 meters
30 box jumps (18-20inch height)
30 wall ball shots (10 lb ball to 16/17 fott height, gotta make up for the light ball somehow)
Time 17:00
I’ve been making up WOD’s like crazy the last few days…. And tomorrow, there will be rest…......... And maybe some back walkover practice.
i am doing Crossfit for about 4 months now, and although getting fitter is the main goal for me, it wouldn’t be bad to see a six-pack some time
However i don’t feel i am getting close on that. Is there stuff that i can do additionally to achieve that?
Well no matter how many f-ing ab exercises you do you arent going to see anything if there is fat over your abs. The first thing to address is your diet. How is that, zone? paleo? I never thought changing my diet would help anything after 8 months I figured what the hell lets give it a try. In a few weeks I have lost 8 pounds already and I feel improvements in every aspect of my training.
Finally feel recovered today, after Mondays workout. Can’t decide if my active rest should be a swim, or fore and backwards running using an intervals podcast. Thinking 4 mins forward, 2 mins back, as I really enjoyed Griff.
I am finall getting back into things today. I had a race scheduled this past saturday and managed to injure myself during the week prior. Took some time off and still completed the race. Actually managed to take three minutes off of my PR on a VERY hilly course, so apparently the rest time did me good. Unfortunantly the race managed to reaggravate the knee injury so had to keep resting after it. I didn realize how far behind I had fallen so if I want to get back into the burpee challange I have to do 399 burpees today. So far Im 55 down, 344 to go! Its only 7:30am so Ive got time to space them out.
They also changed my schedule at work, so Im now opening the gym at 4:45am every morning. Thats definitely going to cramp my workout schedule, I usually run before work. Although my boss has told me if I want to get here early and lock myself in I can have the entire gym to myself as long as I get the doors open on time. In theory it seems pretty awesome, but it would involve waking up at 3am. Not sure thats ever going to happen. We’ll see.
~edited to add:
I think my members think Im crazy. Im randomly dropping behind the counter and doing 10-15 burpees. The folks on the treadmill are giving me funny looks.
Skill work:
5 Rounds
0:15 L-sit hold on pull-up bar
Back Squat
WU: 5@135, 3@165, 2@175, 1@185
Work: 225 x 3, 245 x 3, 255 x 3(PR) Starting to feel a bit of tightness in my hips. Dunno what that’s about. Squats weren’t too bad
High rep: 135 x 21 OMG! 10 reps in and I was like… Oh this will suck. Reps 11-21 took some time, esp. last 3 reps.
Metcon:
3 RFT
Row 250m
3 Power Snatch, 95#
Time: 07:14 Snatches take me too long that they slow down the metcon a bit, esp. the 95# bit. I forgot 95# was my 1RM. Not anymore. However, I found as I got tired, I could get myself to drop as naturally as using a 75# barbell. Guess I’ll have to slowly work on these in skill work with 80-85# to work on that
Cool down:
Accrue 01:30 for straight arm planche.
Stretching
i am doing Crossfit for about 4 months now, and although getting fitter is the main goal for me, it wouldn’t be bad to see a six-pack some time
However i don’t feel i am getting close on that. Is there stuff that i can do additionally to achieve that?
Thnx
Try giving us a little more perspective on your diet in the Diet forum topic. That might allow us to assist you. Most likely, your diet is the issue here. I read on Mark’s Daily Apple diet affects 80% of your body composition. You can work out hard, but if you eat like crap, you ain’t gonna see the results you want.
