CrossFit Convert

As a quick update, in August Jim posted some YouTube videos of CrossFit workouts that looked like hella fun. About the same time, Carol did up a Team Asylum (my online fitness team peeps at Tracker) team thread about trying new things and not being a chicken shit. So, I decided to give CrossFit a try and, luckily, a box had just opened up in Regina in May. Signed up for Foundations and gave my first workout a try (it was 1000 Islands) and have been hooked ever since.

I've been blogging my workouts over on Fitcysters and I'm going to drag them all over here so I have my info all in one place... It'll take me a while as I've blogged every workout from late September 08 to Feb 09 and I go five days a week.

September 25, 2008 - Hey Runners - Try this one!
Wow, just, wow. My hamstrings are toasted. My hip flexors are done. The runs reminded me of nightmares I used to have as a kid where someone is chasing you and you're running as hard as you can but you're moving sooooo very, very slowly. I'm a runner and I'm pretty fast but this workout so completely exhausted the muscles I use to run so I ended up barely able to do the measly 800 meters at a pace where old people and possibly turtles and even sloths could have passed me easily. It was ridiculous. I am hoping I will be able to walk tomorrow. I LOVE CROSSFIT!

3 rounds for time:
800 meter Run
50 Good Mornings - 45/35lb
50 Situps (sit ups, not crunches)

I am very happy to say that I completed this monster is 28:20 and as Rx'd. Yes!

As for if I could do a chin up - sorta. I could do it from a 20" box but not from a dead hang. So, they're coming along. I was also able to do a static ring hold for almost 20 seconds, which is the first step to being able to do a ring dip!

As for the burpee challenge, I am short 20 today. I got half done before my workout and was able to do about seven after before I fell on the floor and couldn't get back up.

September 24, 2008 - Cleans on the Minute
Today's WOD was fabulous! I LOVE power lifts. We did power cleans on the minute. You do one power clean on the first minute, two cleans on the second minute, three cleans on the third minute, etc until you can no longer complete the required number of reps within 60 seconds. I made 11 rounds with an additional six cleans before I konked out. I used a 65 pound barbell - next time I'll go for the prescribed weight of 75 pounds for women. Finished it all up with a timed 2k run - did the first lap with the hubby and then took off on my own for the second so I was a bit slower than I'd like at 10:30. I also did my 55 burpees (from the knee) for the burpee challenge this morning before work and then threw an additional 50 (rx'd from plank) into my warm up before the workout. My knees are getting cranky so I think I'm done for the day.

For a demo of the power clean, here you go!
http://media.crossfit.com/cf-video/CrossFit_RipBBPowerCleanJump.wmv

Tomorrow, I am going to make an attempt at an unassisted chin up before my workout when I do my negatives. I think I'm pretty close. Pull ups, on the other hand, not so much. :)

September 23, 2008 - Running Burpees - First workout as Rx'd!
Today's workout was a gooder and CrossFit Regina's puke bucket was finally christened by some poor guy at the 6:00 a.m. session. Here's the workout of the day, for time:

400m run
15 burpees
200m run
12 burpees
200m run
9 burpees
200m run
12 burpees
200m run
15 burpees
400m run

I did the push up portion of the burpees from a plank position instead of from the modded knee position so I finally accomplished a workout as Rx'd. Yay! My time was 17:54. I'm feeling pretty good tonight so, once my supper settles I might try and knock a hundred or so burpees off what's left of my buy in amount (400 left of 820) for the burpee challenge.

08-09-22 - A bell, a box and a skipping rope (and 53 non modded burpees)

Oh, and a pistol squat. Woot!

Here was today's CrossFit workout.

AMRAP in 20 minutes:
(AMRAP = As Many Rounds As Possible)
10 Bell Swings -55lbs/35lbs
20 Box Jumps - 24"
30 Double-Unders

I used 30lbs for the first round and it was easy so I switched to the 35lb bell for the rest of the workout. Box jumps I modded down to a 20" box because there were only two 24" available and the class was full up so I left them for the folks who were going for the workout as Rx'd. I did 30 skips and 30 tuck ups for the double unders until I can get that skill down. Managed to make 4 rounds plus all swings, box jumps, skips and 19 tuck unders - so I was close to getting in five. Also got in 53 burpees for the challenge and I didn't have to modify the push up portion - woot! I'm getting stronger!

As for the pistol squats, which are part of the gym challenge, I was able to do them with my left leg but not my right. I thought that was pretty cool!