Posts tagged wod
You never know...UnlessYouTri
One mans journey from chunky to hunky
Yesterdays WOD - 3 sets of MB run 400m (20lb), press (75lb), candle sticks, KB Swings (45lb) my time? 25:11
Mr. D and I did this at 7pm last night which is SOOOO late. I don’t really like to workout that late. Today is a busy day, so I won’t be able to get a WOD in.
Today’s WOD - mid afternoon workouts in Florida SUCK. It was hot, Mr. D wasn’t there (at work) and I didn’t know anyone other than the coach. But this was a good fast WOD. I decided to break it down into 10 OHS, 10 Sit Ups, 10 Pull Ups, 10 Push Ups, all ten times. My time? 21:32
WOD - this was fun. It was an on the minute deadlift, got caught at 13, then high pull/walkout push up, got caught at 9, then burn out high pull/push up. Got to 25/20.
WOD - this was a toughie.
Tuesday Recap
So Tuesday started with another fun WOD
- MB Power cleans with a 15lb med ball
- 25lb DB squat Jump
- Box Step to press (45lb) while raising one knee
It’s all self explanatory I think except for the last one. Basically grab a bar, place one foot on a box (24”) and step up while pressing the bar and raising your opposite knee…yeah it was clumsy but interesting. This was an AMRAP, I only got to 3 and 1/3 done.
I came home and was lazy so had a quick breakfast.
Lunch was a quick salad with lots of veggies.
Dinner was freezer leftovers, but I think it looks good. Garlic beef balls with sauteed zucchini and homemade spicy marinara sauce.
ap
Monday Recap
So, yesterday was my first “full” day of work since summer began, so I didn’t have a lot of time to post. Here is a recap of Monday.
It started with my typical morning smoothie of protein powder, almond butter, berries and almond milk. Then Mr. D. and I headed to our CrossFit Box. The WOD was titled “Filthy Fifty” and it was INDEED Filthy!
So it was a chipper, where we all started with 50 box hops, then you move on down the list finishing with 50 Double Unders. I still can’t do double unders so I did 150 regular jump ropes, and was surprised to hit a PR for consecutive jump ropes at 50! This may not seem like a lot, but it is to me. My total time for this WOD was 33:53
Then we came home, and I had a bacon, egg almond biscuit with fruit.
Lunch was on the road and consisted of a left over chicken breast with field greens and a pear.
Dinner was leftovers as well. Beef burger, with bacon, fried egg, and homemade guacamole.
Fridays WOD
This one was fun, it was an on the minute WOD, so we started with Hang Cleans (something Mr. D hates) I grabbed a 65lb bar, and did one hang clean on the minute, then two, three, four, at five I added another 20lbs to the bar, and continued. I got caught at round 11 when I was only able to get 8 reps in. We then rested for a few minutes, I took 20lbs off the bar and we did high pulls. One, then two, then three…all the way up to round 9 when I got caught only doing 8 reps.
I am definitely feeling this one today.
Thursdays WOD
Lot’s of running in this. We had the option of doing the 200m or 400m option. Of course I chose the 400m. So, this WOD is run 400 meters, then do 15 KB swings (I grabbed a 35lb KB) then do 15 presses (I chose a 45lb bar) then do 20 DUs, I can’t do DUs yet so I did 50 regular jump ropes. Then go out and do it again. I got 4 rounds in the 20 minutes. When 20 minutes is up, we ran 800 meters, came in, and worked on our DL max.
I was soaked at the end of this wod.
WOD - DICE WOD!
This was my first DICE WOD, and I gotta say, it was pretty damn fun. So, in case you don’t know what a dice wod is. Each movement corresponds to a specific number on a die. You roll a die, and whatever number shows up, you do that exercise, then run back to the die on the other side of the building and roll again, and repeat for 20 minutes.
This was a really good way for me not to think about my exercise and just do it. I really enjoyed it, even though I rolled a 3, 4 times in a row to start. 40 Front Squats wasn’t that much fun haha.
WOD
Today’s WOD was my first back in over a week. The WOD was:
- 5 Push Ups
- 10 OH Sqauts (45lb)
- 15 DUs
The workout was 2 10 minute sets of on the minute then a 5 minute AMRAP. This workout frustrated me as I was unable to get to the DUs in time. It took me about 55 seconds to do the 5 push ups and 10 over head squats. Then the timer would beep and it was time for 5 more push ups. Each 10 minute set was separated by a 2 minute break. The final 5 minute AMRAP I was able to get a full 3 sets of 5 push ups, 10 OHS, and 15 DUs in.
Man, that week off of eating poorly and no exercise really kicked my ass today. I am looking forward to being better tomorrow.
On a side note, I weighed 195lbs today….
WOD - this one was tough. It started with a 400m run, halfway through the run we did 20 air squats, then back to the box, do 30 dips, and 30 KB Swings (35lb), then back out for another 400m run with air squats and more dips and kb swings. We did 4 rounds of this, THEN we got to do an 800m run with air squats and more dips and KB swings. This one was really tough on me. I finished at 41:52
WOD - one deadlift on the minute then increase by 1 each minute. Once you’re caught, step lunge 100 yards there and back with a 25 lb weight above your head 10 times. BRUTAL
WOD - 33:32
WOD - got 93 reps done. Then we did an 800m interval run. Good work
Today’s WOD - FRAN for time 8:53, then a broken Fran. Badass
