Gotta love the "Girls"

Helen
3rounds
400M run
21 KBS
12 Pullups
926

Not a PR but still a damn good WOD, shoulders to my fingers are tingly and very full of blood, difficult to move them. This was one the first WODs I did coming off the break I took. Not sweating it I know I can go faster.

Damn that Hurt so good

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
8:51

I thought I had completed this much faster this time around, however, it seems that I PR'd by 7secs. It is still a PR and it still kicked my rear. My runs need to be closer together. I did take about in total 10days out of 18 because of my back, which may or may not have anything to do with it. I left it all out on the table all rounds unbroken and it took me a good 10-12min to recover. Just one more thing to think about improving on.

Intensity!!

That is what I am starting to play with now. I feel I have a handle on the movements and I have good form I just need to work on the intensity I put out during the WODs.

Monday

"Angie"
For time:
100 Pull-ups 4:47
100 Push-ups 6:45
100 Sit-ups 3:23
100 Squats 2:57

17:54 (PR by 1min exactly) Pushups still get me, however, my pace was much better this time around and I am happy for the PR, still lots of improvements as the Firebreathers can do this in around 13min.

Tuesday

Snatch 1-1-1-1-1-1-1 reps

85, 95, 105, 115, 120, 125, 125

I am happy with my numbers as they were all full depth snatches, watching the Burgener videos there is so much to the snatch it is hard to keep everything in your mind when attempting a 1rep max. When my bumpers come I will start with the lightest weight and work on the form and technique and slowly progress with this lift. I feel I would really like it if I could get the technique down, BTW: there is an OLY cert in Flagstaff in May, just might go :)

Today

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

8:58

My 400M times 1:17, 1:38, 2:02. Need to be better at keeping them closer together.

This was one I was gunning for, My last time was 9:39. I wanted everything unbroken and sub 9. I met one of the two. My last round of pullups were in sets of 4, my grip was shot and I was breathing like no other. If I would have done the last set unbroken I was have been around 8:45, I just could not stay on. I am very happy with my times this week and I need to keep up the intensity to make it to the next level. Again the Firebreathers can do this in sub 7!!!

Sippin the Kool-Aid

So, My wife, Melissa, has decided she would like to sip the Kool-Aid and see what this CrossFit thing is all about.

Yesterday she did half of "Tabata Something Else"

Pull--10, 6, 8, 7=31

Push--12, 9, 8, 6=35

Sit--4, 5, 5, 5=19

Squat--12, 11, 10, 12=45

Total=150

Pulls were kip/jump pulls, pushes were on her knees, sits were unsupported with abmat and squats were parrallel depth.

Today was a scaled version of "Helen"

200M run

10 KBS with 1pood

6 kip/jump pullups

Total 9:27

She rocked the KB swings!! I was a little concerned at first but when she started swinging her form was good and she was able to keep the KB above her eyes on all her reps, I only had to take away 2.

She is very sore and tired which is to be expected especially with a newborn and very little sleep. She is all for bumpers, just need to save up a little more money. I am looking foreward to seeing her progress and increase her fitness level. Great Job Babe!!

Pood, Angel and Pain

Today was a regular MetCon of 20min or less so I decided to do "Helen" at home, which at first posed a problem since I do not have a 1.5pood KB. Wait!! I am pretty smart I can find a way to add weight to my existing 1pood. This is what I did.



I have a 20# vest that has 20 1#weights that as you can see I ducted taped to my 1pood to make a 1.5pood.

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time 9:39

I was excited to do this at home because in the gym I lose time having to walk up and down the stairs to the TM. At home no lost time for transition, just finish one and start the other. Harder than it sounds. I could not breath for about 5min post WOD and I still have a dry cough from sucking so much air through my mouth. Needless to say much more challenging with no active rest. I did rest on the last round of KB 10-11. Also KBs ROCK!!! so much easier to hold onto than a DB. I also notice that I keep my right shoulder angle closed with the KB swings. I need to learn to open that thing up more during WODs. Here is a great pic of my first captured Angel.

Talk about fitness!!

Now I am not claiming to be in the fittest shape (yet), however, the WOD I just did today was great.

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

My previous time for this WOD was 25:34. Today 10:42!!! Are you kidding me almost 15min better!!. I still need to work on strength and such, however, I can really feel a difference in my MetCon abilities. I went in not knowing how many breaks I would take as I know they drasticly slow your time and then you have to get back in the rythmn. I took one break on the last round of KB swings that was it. I am pumped!!!
I hope this success will carry over to the strength WODs as time goes on. Tomorrw Deadlifts and then I just looked on the main site and Wednesday's WOD is Barbara. If you remember that was the WOD that I met Pukie. Not this time, better time for the WOD and I am not going to see that Pukie guy again, unless it is after the WOD is completed.

Melissa has decided to taste the KoolAid and try CrossFit. There is a site called CrossFit Mom that is for, obviously, pregnant women. She did her first WOD tonight and some skill exercises. She enjoyed it and I hope she continues to participate during the rest of her pregnancy and after.

Deception

I forgot that I am a day behind on the WOD and I did "Helen" today

3rounds for time
400meters
55lb DB overhead swing x21reps
12 pullups

I was deceived!!! Looking at this I thought this should not be too bad. I was wrong it took me 25:34 to complete. Now I am trying to remind my self that I just started this program and I am in not in shape to push out the numbers other people are able to do. I just have to push myself to challenge ME each time. I found it hard to swing 55lbs overhead right after running a 400 in 85secs, I was breathing hard and having a difficult time with my balance and then on the pullups my grip was what kept giving out. Josh you where right the ones that look easy are ususaully the challenging ones. I am looking forward to the tomorrows WOD and I will be on track with the WODs as I will get my five days a week in as Randy is coming down from Tucson this weekened and we will be going on Saturday. Lets hope for a good one.

Randy did not do today's WOD as he was running family errands. I guess he does not get a break until Sunday. Five days in a row are fun!!!