Friday, May 29, 2009

I can't help myself...I have just got to go and do this work out....

  • 5 rounds for max total reps of:-
  • 1 min Med Ball Clean 9kg (6kg)
  • 1 min Burpee
  • 1 min Pullup
  • 1 min Rest
I have eaten breakfast already and I am a little concerned that it may come back up again!

Thursday, May 28, 2009

5th Day of CrossFit this week........WOD

OH Squat 3-3-3

rest, then ...

21-15-9 reps for time of:
60kg (40kg) OH Squat

I am feeling kinda tired this morning - must be a result of the running yesterday. This will be the end of my 4th week at Crossfit, and I am starting to adapt and gain condition each week. So while I am a little fatigued there is not much going in in the way of DOMS. I am finding that after my daily 6am Crossfit "beating"I am riding an exercise induced high each morning till about 11am.

....well no high after training today. Just tired. I was a gumby at OH squats - another new challenge!

Wednesday, May 27, 2009

WOD Thursday 28th May 2009; back to school for me

  • 3 rounds for time:-
  • 800m run
  • 50 Back (Hip) Extensions
  • 50 Situps
I am about to head off and have looked up the work out for today. Yesterday I was feeling like I was making progress with CrossFit and posted a reasonable time using a weight that didn't make me feel like I was in Kindergarten. .....that is over as I am definitely back in primary school today. I can run, do back extensions and sit ups however I know from almost 4 weeks of CrossFit that there will be girls and guys there today that will power through this stuff and I will be totally let's find out! yes I was pretty bad at it, and I am definitely not built to run however it am pretty happy I got through the 3 runs without too much pain.

Tuesday, May 26, 2009


  • Five rounds for time of:
  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps

My scaled work out was 25kgs for each, time 9:43

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Sunday, May 24, 2009

My alarm went off at 5.15am for me to get ready to go to CrossFit, and my first response was to roll over and hit snooze. It is not that I don't want to train, it is just that it is so early after sleeping in each day over the weekend and waking up about 7am.

I last competed on 1st October last year, and since then I have been having a pretty regular life of family, friends, work training -in that order. I "found" CrossFit recently and the past 3 weeks have been great for me, and I decided on the weekend that I would use CrossFit to get back into condition. So this is the time that I move from interest to commitment, and commitment implies getting my big girl panties on and deal.... I just had to smile the whole way through the following;

  • Four rounds for time of:
  • 30m Walking lunge, carrying 15kg plate
  • 24 inch Box Jump, 30 reps
  • Pull-ups, 20 reps
  • ...just over 23 mins

Friday, May 22, 2009

I am on Fire - for CrossFit

So I couldn't resist going to CrossFit last night as the work out looked all together too much fun to miss. The clean and jerk was just a heap of fun, and the burpees and pull ups were so painful it was worth the experience. I have to say I am really bad at burpees, so I am going to make it my aim to do them 5 days a week to get better at them. Same with pull-ups; I just don't seem to be wired the right way for these so I must practise.

I woke this morning feeling pretty good and looked at the WOD on the website, and decided once again that there was no way I was going to miss the fun of learning how to snatch. The work out today was;

as many rounds as possible in 20 mins

  • 15kg snatch
  • 10 push ups
  • 15 squats

I managed 11 painful, heart wrenching sets in 20 mins. I think I am well done for the week now.

Thursday, May 21, 2009

Rest and Recovery today
I loved my CrossFit session yesterday, but after 4 days straight I need a rest day. However I looked at the WOD for today and it looks like a heap of fun;
21-15-9 reps for time:
Clean & Jerk, 60kg (40kg)
Burpee Pullups
I would hate the burpee part, but I loving the Olympic lifting - maybe I will go over and do the 5pm class if I am energised this afternoon.

Wednesday, May 20, 2009

CrossFit is inflicting some pain now...

WOD Wed 20th May

  • For Time:

  • 20 Burpees

3 rounds of:

  • 10 Squat Cleans, 15kgs

  • 20 Chest to bar pullups - jump ups

  • 30 Box jumps (24")

  • 20 Burpees

Matt tells me this was my first "real Crossfit" work out. Well, it was 20 minutes of pain.
I have checked on the site for today's WOD and this is what I see

Deadlift 3-3-3
then ...

  • 3 rounds for time:-

  • 100kg Deadlift, 21 reps - (weight likely to be 60kgs)

  • Pushups, 50 reps
    Pushups are full range of motion, chest and thighs touch the ground, and full lockout on every rep.

So after the warm up sets I can count 72 deadlifts, and 150 push ups..........150 push ups strict form ....who can do that????? Jeez!!!!!! Now that I am thinking about it, 3 sets of 21 deadlifts will be no walk in the park either. I might be wearing my skins to work under my tights today!

On the bright side today's strength efforts will be a nice change from yesterday's cardio induced heart wrenching mess. These boys are cruel!

I bet Liz would love this...ha ha.


Monday, May 18, 2009

Work out of the Day Tuesday 19th May

  • 5 rounds:
  • Press/Push Press/Push Jerk
  • 1/3/5 reps
    Increment weight or hold across all rounds.
  • Cannot put bar down during a round or it does not count. Rest as long as needed between each round.

Oh...overhead work today. Excellent!! I have done very little overhead lifting, so I am pleased I get the chance to work on a major weakness. I may not be so happy when I return, I am guessing.

It is bucketing down with rain here, lucky we did a running WOD day yesterday, although I think Matt and his team wold have found an equalling punishing routine.

Sunday, May 17, 2009

Work out of the Day Monday 18th May

  • For time:
  • 50 Pullups
  • 400m run
  • 21 Thrusters, 42kg
  • 800m run
  • 21 Thrusters, 42kg
  • 400m run
  • 50 Pullups

Given this is my 3rd week of Crossfit I had to modify this, and I did;

  • 30 Pullups - jump ups (from a box)
  • 400m run
  • 21 Thrusters, 10kg
  • 800m run
  • 21 Thrusters, 10kg
  • 400m run
  • 30 Pullups - jump ups
  • Time 18:41

I needed the whole weekend to recover from last weeks efforts. I am still pacing myself and choosing moderate weights, and am I looking forward to be able to really go for it in a couple of months.

Wednesday, May 13, 2009

Work out of the day 14th May
  • 7 Rounds
  • 15 x Weighted Lunges (Each Leg) 10kgs
  • 15 x Kettle Bell Swings 8kgs
  • 15 x Push Ups

Now this is what I started CrossFit for......I am off to be "killed".

Time 17:39 - I am really pleased that I chose weights that I knew would be a challenge yet would allow me to complete the work out in time.

Tuesday, May 12, 2009

Work out of the Day 13th May
  • Back Squat 3-3-3-3-3-3-3 reps
  • Finisher 10 min Double Under test

A double under is a skip that has the rope go under the feet twice before you jump again.

So I am about to go to training and I have just visit the CrossFit site to see what the WOD is. So I can back squat, although I haven't back squatted heavy for a few months, however my double unders are terrible. This is what I am loving ab out CrossFit; there is always a component I can do, and a component I either have never done or I am terrible at. I am enjoying the challenge of the new, but it is balanced by aspects that I can complete so I don't get totally frustrated. I also love not knowing what tomorrow holds in store. I have to say though I am doing a lot of squatting - overhead, front, body weight and now back squats today.

So back from training.....they didn't like my back squats, and while I admit to being out of form and a bit messy, I think it is one of those religious discussions about who does it right and who does it wrong. I think I will modify to keep them happy, but they will need to compromise as well. One thing I have found in the fitness industry every group thinks they are right and can back it up with valid arguments and research, with very little flexibility to accept others methods. So I will keep my opinions to myself and just keep having fun.

I did have progress on the double unders - still feel like a doofus, but I got into a sequence of doing 3 skips, and 1 double under pretty consistently. Next time I will try for 2 skips and 1 double under. Fun!!


Monday, May 11, 2009


This is my first post about what is going on with me for many months. I just wanted (needed) to be a normal person for a while, and I think I have come very close to that....well so I am told. When your family and friends tell you that you look normal, in fact better than you have in years, it is a great start. I was joking with them that having fat in my butt also means I have fat in may face and therefore it looks fuller, but they tell me it goes deeper than that.

Today's WOD @ cross fit

  • 10 rounds for time
  • 5 SDHP, 25kgs (Sumo deadlift high pulls)
  • 5 Push Press, 25kgs
  • Use the same bar for both exercises, take it off the deck (no racks).

My time 8:30.

Sunday, May 10, 2009

WOD is "Workout of the Day."

The great folks at CrossFit post a workout for each day. The common splits are a) as posted, which is 3 days on/1 off, and b) 5 days on, two off. If you need explanation on doing the WODs, check here or in the discussion board. Likely your question has been asked before.
Some insight and thoughts on sets and reps:

The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.
A "rep" or repetition is one iteration of a movement. One bench press, one squat. A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it's a timed WOD, you want to rest less.
Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.

Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.

Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.

Tuesday, May 05, 2009

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Here's some insight from Coach on the intent of CrossFit:

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes ? even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

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