Right up until our vacation, I had been attending CrossFit classes at a gym down the road from our home. Over the course of my first three weeks at the gym, the classes I was able to attend trickled down from five per week to two, with talk of eliminating morning classes altogether, as the bulk of their members attended evening classes. Weighing price and class availability to ascertain the value I was getting out of this particular CrossFit experience led to this decision: I had to find a new CrossFit family.
While I'm in transition, I didn't want to let my workouts slip. So on this past Thursday, I did an "outside the Box" (pun intended) workout with my awesome friend Alana, incorporating CrossFit movements with runs. Here's what we did:
Warm Up:
Walk into the park
Light 400m run
Work Out:
10 push-ups (x2)
10 box jumps (x2)
10 sit-ups (x2)
15 squats (x2)
200 m run
Cool Down:
Light 200m run
15 sit ups
I'm still itching to get back into a CrossFit box, but until then, I'm following WODs from the main CrossFit website, and modifying them to fit what equipment I have available.
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Monday, October 7, 2013
Monday, August 12, 2013
A Month of CrossFit: Day 11
Stronger
Sometimes when you're trying to work out, get fit, lose weight, etc., it's easy to fall into the trap of, "I'm not seeing any results so it must not be doing any good. Maybe I'll just quit." I've been there, done that. I've started, quit, started something else, quit again. I've crash-dieted; I've struggled with disordered eating. I've tried running, videos, workout classes with friends... you name it, I've probably done it and made a snarky response about it.
When I started CrossFit (yes, I know it's only been 11 workouts/11 days of being at the gym, but thou shalt not judge until thou hast also push-pressed thy way through a Monday morning), I left every single class feeling like I was going to absolutely die. And this morning, I left feeling... energized.
First time for everything, folks.
Warm Up:
15 PVC pass-throughs
15 PVC OH squats
15 sit-ups
15 Supermans
15 push-ups
Hip-Floor stretches
15 ring rows
10 minutes of practicing handstands and walking handstands
WOD:
15 Supermans
15 push-ups
Hip-Floor stretches
15 ring rows
10 minutes of practicing handstands and walking handstands
WOD:
8-Minute AMRAP:
400 m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups
Max burpees
Total: 103
Wednesday, July 31, 2013
A Month of CrossFit - Day 8
Collapsing is the least of my worries
After taking Monday off, I dragged myself out of bed this morning, stumbled around trying to find my workout clothes and almost face-planted onto the dining room table in a sleep-deprived stupor. This whole summer, I've been sleeping with our blinds mostly open so that when the sun comes up in the morning, we get woken up naturally by the light, not jarred awake by an alarm clock. But as summer is fading, so is the light outside, and I didn't realize how much it would affect me to not have the sun peeking through my window at 6 a.m.
We had a different trainer for our workout this morning - Troy. He made it a point to focus on our form as we did deadlifts, kettlebell swings and squats so that we would be less prone to injury, and actually get the full benefit of the workout.
Warm-Up:
15 ring rows
15 Russian kettlebell swings
20 lateral step-ups
25m inchworm
15 dumbbell thrusters
50m small hops
50m grapevine
WOD:
5-5-5 deadlifts (at max weight - I did three sets of 95)
For Time:
20 front squats (I did mine with 45lbs)
30 box jumps
40 kettlebell swings (I did 12kg)
50 wall balls (10lb ball)
My Time: 12:43
Workouts for time or AMRAP are great because of how they push you to compete with yourself and take your performance to the next level. I left on shaking legs, but I'm glad to be back in the swing of things.
Wednesday, July 24, 2013
A Month of CrossFit - Day 6
"Thank you for not arguing with me"
Every time I think I've done CrossFit's hardest workout, I get throttled with another WOD. The thing is (and what keeps me coming back) that while it sucks, seriously sucks for a full hour of my day, I like feeling as though I've accomplished something impossible. Which leads me to today's workout.
Warm Up:
20 pass-throughs
10 PVC overhead squats
20 light dumbell snatches
20 lateral step-ups
25m lateral lunge
1 minute row (no legs)
1 minute row (no arms)
WOD:
For Time - 5 Rounds of:
400m run (I did 200 m)
20 split snatches (I did 25 each round, because I had that number ingrained in my head for some reason, and so I technically did more than I was supposed to and could have finished earlier - for which I'm kind of kicking myself.)
My Time: 29:47
Alisha, my trainer, said to do 200m runs instead of 400, to keep me on track with the rest of the crew. When I thanked her for giving me a shorter distance that I could actually handle, she said, "Thanks for not arguing with me - I try to set your limits to what I think you can reasonably accomplish without dying in the time provided. Some people try to argue and say, 'No, I can make it that far,' or 'No, I can lift this much,' and maybe you can, but can you do it without being 15 minutes, 20 minutes, 30 minutes behind everyone else? Probably not. So thanks for letting me really train you."
Which felt good, even if my legs did fall off at the end.
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