At Home WOD

So my Crossfit gym is changing locations and my work schedule is also changing. Because of that, Sunday's class was cancelled and I wasn't going to be able to go before Thursday, which is when I will have off again. I didn't want to spend a week without crossfit, so I decided to do an at home workout. I went to Walmart this morning and bought a 40lb vynil dumbbell kit. I decided to incorporate it in my workout today. Here is what I did

10 rounds:
10 Dumbbell Squats (15lb dbs)
5 push-ups (3 of 10 rounds I did 40 bycicle situps instead because my arms were sore)
10 situps

I also did 1 minute of Plank hold and some tricep extension exercises with a 3lb weight, for toning.
It was def a good workout. I feel like I did as much work as I would if I had had crossfit today.

I can't wait to go to the new gym though!! :)

Jumping, Jumping

Wow! Talk about cardio! Here is what we had to do:

Strength: supine row 3×10
Conditioning 5 rds
1 min jumpsquat
1 min burpees
1 min Situps
1 min jumprope
1 min rest

That was so much jumping... That 1 min rest was very much needed indeed. I was proud with myself though because I was able to complete a consistent 7 - 8 burpees each minute, rather than just 5 :p

Not much to say, besides, it was a great workout as always :)

Last One Again

It sucks to be last... especially when there are like 20 women in your Crossfit class. But that's okay because I know I gave it my best.

Here is what we had to do:

Strength: Bar rollers 4×7 (35lb) and weighted planks (10lb)
Conditioning:
Run 2 laps
150 jumprope singles
50 Situps
Run 2 laps
120 jumrope singles
40 Situps
Run 2 laps
90 jumprope singles
30 Situps
Run 2 laps
60 jumprope singles
20 Situps
Run 2 laps
30 jumprope singles
10 Situps
Run 2 laps


When I saw it, I honestly thought it was going to be easy. But  it was far from it. It wasn't the most difficult WOD we had, but it was as difficult as any other I have done. My feet kept on getting caught on the jump rope, so that set me back. Then I was having a hard time with the situps, which surprised me because I'm usually fine doing situps. 


I finished everything in 30 minutes. 


Lesson learned: Never underestimate a WOD!

Impossible?

When I saw this at my gym's website today, my jaw dropped:

Strength: back squat 4×5 (35lb, 55lb, 55lb, 55lb)
Conditioning: 
Run 3 laps Jumprope 
100 singles 
80 kettlebell swings (15lb kb)
60 Situps 
40 lunges (20 each leg) 
20 pullups 
10 burpees 
Jumprope 100 singles 
Run 3 laps 

I didn't think I could do it. It just seemed too difficult, too long and too crazy.

Well, guess what? I did it!!!! I was wearing a heart monitor from a watch my brother gave, ( which by the way, I will post about sometime soon) and my heart rate went up to 220. I was definitely going all the way to my limit, but I finished it, alive! A little dizzy, but alive :)

Dips, Situps, Squats

After two days of resting after my last run, I went to the 9:30am Crossfit class today. Everything was fine, except my shins really hurt during the warm-up run :( I just hope this pain goes away eventually.

I did very well and was I finished the work out in 13:30 minutes. Here is what we did: 

Conditioning: 

21 dips, 21 situps, 30 squats

2x50 Shuttle

18 dips, 18 situps, 30 squats

2x50 Shuttle

15 dips, 15 situps, 30 squats

2x50 Shuttle

12 dips, 12 situps, 30 squats

2x50 Shuttle

Afterwards, I felt fine, and had burned about 600 calories already. We then had to do 3 minutes of kb swings with a 30sec rest after the 1st minute. These are the ones that killed me. Even though I only used a 15lb kb, my back hurt and so did my knees. It's probably my form. I'll have to remember to ask the instructor next time. 

Overall, I burned 750 calories. Not too shabby!

Ache, Aches, Aches

I planned on going to crossfit on Sunday at 9am, but Sunday morning came, and it was a bit rainy outside as well as a bit chilly. As I was reluctantly getting out of my cozy, comfy bed, my husband pulled me back into bed with him and I couldn't really resist cudling and falling back asleep. So that's what I did. It's a good thing I did though because I feel like I needed that extra day to recover. My legs were not happy with the running I did on Saturday evening.

So today I went to the 4pm class. Here's what we had to do:

Strength: bench press 4×7 (35lbs then 3x 45lbs)
Conditioning:Run 600m
50 Situps
21 overhead squats (15lbs bar)
30 Barhops
21 pushups
50 tactical lunges (15lbs kb)
21 overhead squats (15lbs bar)
30 Barhops
21 pushups
50 D.U. (125 single jumps ropes)
Run 600m

I coulnd't run the last 600m straight. I had to walk a couple of times. But I felt like I did very well overall. My instructor told me at the end I did very well and she was impressed. Yay!

This evening I had to ice my shins and knees as they were feeling quite achy, especially because I knew I would have to go back to work out early morning the next morning, and didn't want to be in a lot of pain. The ice worked a little bit, but I'm going to look into an ice bath as well sleeves for my calves.

600 Calories Burned

I was looking forward to go back to the box, since I hadn't been there since last Monday. On Wednesday I had to work so I did the at home workout, and Sunday was mother's day so there was no class. 
I really liked yesterday's workout. As longs as there are no Burpees, I'm happy :)
For the warm up, we ran 3 laps, which wasn't as bad since I've been getting more used to running. 
Then we had the usual group stretch and drills. Those make me so tired!
And then the work out: 


Strength: push press 4×7 (35 lbs)
Conditioning: 17min Amrap
20 weighted squats (I used 10lbs med balls)
18 Situps
16 jumping lunges 
14 kettlebell swings (I used 20lb kbs)
10 push press (I used 15lbs dbs)


I was able to do 3 complete rounds and up to the 5th situp of the 4th round. I did regular lunges since I'm still working on my balance. 
At the end of the class I had burned 600 calories according to my heart rate. 
Today my shoulders, upper back and neck are incredibly sore. I think the kettlebell swings did it. Maybe I have to work on my form a bit more. Other than that, I'm looking forward for my next work out tomorrow :)

NOT a Good Day at the Gym

I had my first 9:30am class. I don't know if it was the time of the day or the fact I had 4 days between classes, but I did NOT do well at all!

Here is the work out we had to do:
Conditioning 2rds


Partner workout
100m farmers walk/weighted squats
200m run/butterfly Situps
20 step walking plate lunge/mt climbers
Jumprope 100singles/plank hold

As soon as we started the warm up, I felt a pull on my inner thigh muscle. I tried to stretch it out and roll it, but nothing helped. It was incredibly painful and I couldn't do anything where I had to bend my legs, so pretty much most of the work outs. I also felt bad for my partner, since she was way more advanced than I was, she ended up having to do longer workout as she waited for me to finish my workout. And top it all off, I had to do jumprope for the first in I think 20 years. At first I was so clumsy, I couldn't do a single one. But during the second round I got the hang of it and was able to do 50.

So yeah, that pretty much sums up how my work out went. Hopefully it gets better next time!

My First WOD at the GYM!

Today I had my first official in gym workout. Not that the at-home workouts were not difficult, but it was definitely more exciting and better to have a workout at the gym, with the instructor ensuring I had a good form and with the support of other people. 


Our WOD (Workout Of the Day) was the Lumberjack 20. The instructor scaled it down for me, since this is my first week, so instead of 400 meters, I ran 200 meters in between exercises. Here is how it went:


Warm-up: Run 400m

Lumberjack 20:

20 Sumo Deadlift High Pull
Run 200m
20 Pull-ups
Run 200m
20 overhead squat (with a PVC)
Run 200m
20 kettlebell swings
Run 200m
20 pushups
Run 200m
20 medball Situps
Run 200m
20 Dumbbell thrusters
Run 200m

I finished it in 23 minutes. 

I wouldn't say it was as difficult as yesterday's workout, but I had to push though a lot, especially during the pull-ups and the push ups. Plus I can definitely feel it in my arms and legs. Tomorrow should be fun getting out of bed to go to work. And by the way, I was able to do push ups just fine! :)

I'm super happy I finished my first in class WOD!!

1st Official Day of Crossfit: The Push Up Wall

I was planning on going to my first real Crossfit today, but I learned it had been cancelled. 


They then gave us a at-home workout:  


10 rds: 5 pushups, 10 Situps, 15 airsquats. 


I played my Workout playlist on my Ipod and did a bit of a warm up and then begun. I started my first push up and I couldn't go down. My abs felt like they were going to get ripped apart. They felt as if they were locked and I couldn't move. That made me so upset, I didn't know why that was happening especially because I was felling fine the days before, and last week I had even done push ups on my introductory classes. But I decided to do modified push ups instead and I kept going. 


My final time was 15:32. 


It felt so amazing to finish, I was smiling at the end but the push up wall was definitely a bummer.