Crossfit, Week 2 Day 4 (recap)

Yesterday was brutal.

50 double unders
40 weighted lunges 45/25 (20 each leg)30 HR push ups 20 KB snatch (10 each arm) 53/35 10 Deadlifts 225/155



So here is what I did
Round 1
150 Single Jump Ropes
40 Weighted Lunges 25#
30 HR Push-ups (on knees past no. 5)
20 KB Snatch (26#)
10 Deadlifts 135

So Round 1.  Jump rope took a while but nothing agonizing, but the weighted lunges were brutal.  My arms and shoulders where the worst trying to hold the 25# plate above my head, but even just regular lunges would have been hard I bet.  30 HR Pushups I could only get 5 regular in before I couldn't get off the ground, so the rest were on my knees.  KB Snatch was actually uneventful, but I went too heavy on the Deadlifts and I was having issues with my form so I kept trying to fix it with the coach and do the exercise with was hard.

Round 2.
As I'm starting my jump Rope for round 2, about 20-30 jumps in the two people in my group (it was the late class so just the 3 of us) finished at about 18 minutes.  That meant this whole 2nd round was just me against the world (not that I was keeping up against them anyways).
Coach had me do non-weighted lunges and those were tough but not all 40, Then he had me switch to just regular knee push-ups which I had to break into sets of 3-5 but got those.  Instead of KB Snatches I went to KB hip swings, and the Deadlift was lowered 40# between sets and I still struggled with my form while lowering the bar.  My form going up is perfect, but lowering it I want to bend my back to soon.  I think it stems from being told never to lean over without bending your knees.  It will take some work.

Today's workout is 'Nancy' for time.  I am so sore, but I feel like I need to go.  I feel like listening to the voice inside is just being soft.  But dear god everything hurts.

Only one way to go from here.  

Crossfit: Week 2 Day(s) 2-4

Catch-up!

Tuesday was a tough workout.
4 round of the following
25 situps
15 box jumps
400m run

This was the first workout I've 'finished'.  I had to scale the exercises but not the reps or rounds.  It was brutal.

Wednesday and Today I didn't wake up for my workouts.  Yesterday I couldn't play catch-up because we had a concert at night but I am planning on going tonight.  I really don't think I could have done much yesterday anyways.  I'm extremely sore muscle wise in my arms still from Monday's shoulder press and burpees.  Like last week with legs I absolutely destroyed my arms and it's taking several days to be functional again.

Tonight's workout is another brutal one.
2 Rounds for time

50 double unders
40 weighted lunges 45/25 (20 each leg)
30 HR push ups
20 KB snatch (10 each arm) 53/35
10 Deadlifts 225/155


I'm not sure what HR push-ups are but I can't do double unders yet but I'm sure it'll scale to 75 singles or 100 singles or something.  Weighted Lunges and KettleBall I may be able to do or scale weight, and I'll probably have to scale back the Deadlifts as well weight wise, but I'll try to finish it strong.  Either way that's a lot of moving.

And I thought I was sore today.......

Crossfit Week 2, Day 1

Week 2, Day 1
Weight: (forgot will do tomorrow)

Mentally exhausted from being out of town all weekend and dealing with funeral stuff and 10+ hour driving but this morning I got up and got going when the alarm went off.

Today's workout:
A bit of stretching and a 400m run to warm up and then it was 5 rounds of pull-ups.  I'm not sure in my entire life I've ever been able to do a 'real' pull-up but I got the strongest band they had for help and got 1.5 for 5 rounds.  It's frustrating to see the people around me doing so much more/better but I'll be there some day I'm sure.  Lose some weight, build some muscle and I'll be where I want before I know it.

This workout was hard to figure out what I needed to do (math + mornings = fail) and was even harder once I got into it.  I learned a new term today.  EMOTM (every minute on the minute)

EMOTM 12
1st minute: Max effort Shoulder to Overhead
2nd minute: 5 burpees
Total Target Weight Scaled: 4500

So essentially you had to do shoulder presses for a total of 4500lbs over 6 sets.  Break that up into whatever you want.  If you were doing 100 pounds then you had 45 reps to do over 6 round.  I was just doing the bar so I had to do 100 reps (bar is 45lbs) or roughly 17 reps per round.  I think this is eventually what got me.  Not that it would have been easier to do a heavier weight, but the sheer number or reps was a killer.

Round 1 was the only round I got my 17 reps and 5 burpees perfectly.  After the 3rd round the coach had me do modified burpees so I could catch my breath between rounds better.  The 3rd or 4th round (can't remember) I only got 2-3 reps total for the presses, but the following rounds I managed to get at least 10.  At the end of it all I was 35 reps short of my target 100.  So I had to do 5 'penalty' pull-ups.  My arms were shot but between the band and a little help from a leg on the box I got 5 'good' ones in.

My arms are spent but my shoulder isn't in any more pain than usual.  I'll call it a win for today, or at least progress.

Crossfit: Week 1, Day 4

Never heard the alarm this morning.  I mean I must have because I woke up with my phone in my hand but I have to memory of it going off.

Diet was still good.  Saw some movement on the scale.

Will be out of town this weekend.  We'll start fresh on Monday.

Crossfit: Week 1, Day 3

Crossfit Day 3
I fully expected to be wrecked today given how sore my muscles (especially my quads) where last night but this morning was actually better than last night it seems.

Today's workout (Scaled)
4 Round
12 Burpees (scaled to kickbacks and not full)
9 front squats (scaled to kettle ball front squats)
6 ring dips (scaled to box dips)


This was a tough workout but I got it done.  My conditioning is still so far behind.  I struggle with the weight but it's the sheer out of breath and exhaustion after each exercise that's holding me back the most.

Lots to do today but looking forward to tomorrow.  Will be away from home Friday-Sunday so going to have to miss those, but still going to get 4 days in this week and plan on going back Monday.

Crossfit: Week 1, Day 2

Day 2
I went to bed feeling great and woke up with full muscle soreness and wondering if somebody secretly sneaked in a beat me while I was sleeping.

But I trudged on.

Diet was good and I avoided soda for 1 day.  We'll see if I can keep that up.

Today was deadlifts, jumping rope, and 'wall ball'.
I've deadlifted before but it has been a while.  I haven't jumped rope since Jr. High. And Wall Balls were a complete mystery.

My conditioning is awful.  After just about any exercise I'm sucking with and trying not to black out.  But I trudge on.

Workout (3 sets of this)
75 Single Jump Ropes (couldn't do 'double unders')
5 Deadlifts
75 SJR
15 Wall Ball

Took me about 28 minutes.  I only did 3 sets while everyone did 5.  Most people beat me.

It's humbling but I'll be there tomorrow as well.

Crossfit: Day 1

Crossfit Day 1
Weight 247

I'm going attempt to keep this going for a bit.  They won't be long but maybe it'll keep me accountable.

I've decided to give crossfit a chance.  I've been wanting to try it for a while and the price tag has driven me away.  It's still more than I want to come out of pocket, but I'll make changes somewhere else to offset, I can't continue to do nothing.  My biggest concerns are my left shoulder and my lower back which are recurring points of injury for me.  They did a lot of focus on form and a solid warmup today, so maybe I can strengthen these areas instead of damaging them further.

Today was cleans and presses and 'hand stand' push ups.  For me it was just overhead press with the bar and pushups.

Workout (scaled down)
12/9/6/3
Overhead Press (bar only)
Pushups


I started out like a hurricane thinking this would be easy to do but I found out that I'm weaker than even I anticipated.  Even a set of 12 pushups had me struggling to maintain good form.  Yikes.

Finished it.  Wobbly legs and exhausted arms, but I finished it.
Energy is a little low today.  Probably need to add some coffee tomorrow.
Everyone has to start somewhere.