I have wanted to do CrossFit for a long time now, and we actually had one open up like 5 miles from my house. I have no excuses anymore. It is too convenient, and I am seriously stoked! Instead of lugging around a notebook, I am keeping track here.
WOD #1 Tabata 4-14-12 (CrossFit Manvel open house)
Push ups (wall mod) 10
Wall balls (6 lb) 10
He told me to count how many reps of each I did, but I couldn’t breathe so that kinda took priority. I have no idea other than I did 10 of each on the 1st round. The next day I couldn’t walk. Literally.
WOD #2 “Cindy” 4-16-12 We only did 10 minutes because we are all CrossFit newbies. Baby steps, y’all.
5 pullups (ring rows) ~seemed a little too easy, will step it up next time
10 push-ups (knee mod) ~tough!
15 squats ~given that I was still having considerable difficulty walking, I did pretty good!
5×19 ( I was pretty proud of this and even feel like I could have done better!)
WOD #3 4-18-12
Warm up: deadlifts 5-5-5 (45 lbs)
10 wall balls (6 lb)
10 pull ups (ring rows)
1 min rest between rounds
Felt like I pulled something in my thigh, but went ahead and pushed through, stretching at every rest. Rings were lower this time and seemed a little more difficult. 45 lb deadlift was pretty good, but could do more weight. Try heavier wall ball next time.
WOD #4 4-20-12 (Yes, it’s a Friday night!)
Warm up: Group/Burgener
Strength/skill: Power Cleans
AMRAMP in 15minutes 4+9
5 power cleans (35 lbs)
15 sit-ups (abmat)
Burpees suck! Seriously. Felt great afterwards, though!
WOD #5 4-23-12
7 of us there tonight
Warm-up: Group (outside high knees/Burgener
WOD: Wittman *20 min limit* 20:08 (he let me finish)
15 kettlebell swings (18 lb)
15 power cleans (45 lbs.)
15 box jumps (two 45’s stacked)
Box jumps are one of the two things (burpees were the other) I had been really worried about with my knee (I have stage 3/4 osteoarthritis in my right knee) but it went ok. I stacked two 45# weights and jumped onto those, so it wasn’t too high. Started with 3, but removed one. I can’t imagine jumping onto a 20″ box. I felt like I was going to puke afterwards and was “headache hot”. I get migraines when I overheat, and this is the first workout where I came home with a headache. Bummer. It is bad enough, I am going to take some medicine. Could have done a higher # kettlebell. It will be fun to do this WOD again down the line to see the improvement. It is amazing how much stronger I already feel!!
WOD: 4-25-12 Filthy 50, Dirty 30 or Terrible 20 (I did the terrible 20!) 20 reps of each with a 20 min time limit
Box jumps (stacked 3 #45 plates)
Jumping Pull-ups (could not get my chin over the bar and had a lot of trouble holding onto the bar with sweaty palms)
KB swings (upped the weight to a 24 lb kb)
Walking lunges (used a pvc for balance and to help with my knee)
Knees to elbow (again lots of trouble holding on!)
Push Press (#45)
Good mornings (#45)
Wall Balls (upped the # to 10)
Burpees (still suck ass.)
Double unders or singles (did 40 singles)
My time was 14:44!!
Felt freaking fantastic afterwards!
Friday 4-27-12 no workout ~~Knee was really sore and swollen after Wednesday and is still tight as of Sunday, 4-29. I think I will have to lay off of box jumps and will stick to step ups for a while. Will be back at it tomorrow, though!
My knee is still jacked but I did not want to miss another day.
WOD for time (25 minute cut-off) 13:59 (missing 600 m, though)
800m Run (only did 200 because my knee was hurting)
21 Power cleans (35 lbs)
400 m Run (did 400, knee felt better)
21 power cleans
*Do higher weight on power cleans next time. walk and run if need be.
~after WOD Treat (courtesy of Coach Ryan)
Tabata ~ front squats (did 10 each rep)
Knee is tight but actually feels a little better since I got home.
WOD 5-1-12 Coach Lauren
21 Push Press (33lb bar)
21 sit ups (abmat)
18 push press
18 sit ups
15 push press
15 sit ups
12 push press
9 push press
9 sit ups
6 push press
6 sit ups
for time ~10:50~
arms felt pretty worn out
WOD 5-3-12 Coach Ryan
strength ~front squats 45lb 5-5-5
40 kb swings(18#)
10 box jumps (i did step ups)
20 step ups
30 step ups
40 step ups
for time ~9:04~
do higher weight kb! Need a 16 inch box. My box only has 20 or 24 right now.
4 rounds for time
50 double unders (yeah, right! I did 100 singles)
25 push-ups (knee mod)
25:08 got cut-off and I got through to 18 singles on the last round. I ended up beet-freaking red again! This time though, I cam home, walked straight to the pool and jumped in…clothes and all! It helped. Cardio + Heat + me = love triangle that doesn’t end well!