Work out @ crossfitmetropolis
Bikram CF!!

warm up
3 rounds of:
100' lunges
10 wall squats
10 push ups
10 box jumps
10 dislocates

hand stand work
** getting better at walking. feeling weak in the core though

5 rounds for time of:
5 HSPU (8 @scale)
15 KB Swings, (r/x=2/1)
30 Double Unders

4 rounds and 22 DU before 20 min cutoff (scaled)

** Ok, this sucked. Im so pissed i didnt finish, my shoe came untied! First time doing HSPU. I scaled to 1 abmat + 1 10lb plate. Round 3 was 2 abmats. Started with 1.5 pd kettle bell and moved to 1 round 4. back really started to feel weird. I do more DU in a row when im tired. maybe 5-6 in a row last round.

** it was 100 degrees in nyc city today. In a 3rd floor walkup above an autobody shop with no AC it must have been 110. I miss SF!

** Big difference Im noticing here is the lack of early stretching. LLF puts more emphasis on the pre stretching which i like. Also, not as much emphasis on form as at LLF. I cant say how important that is to me as Im learning all this stuff, and i hope the older members can just deal. But the guy that runs this place is cool and there is a real sense of camaraderie.

Workout @crossfit metropolis in manhattan

warmup
100' of lunges
25 DU
12 good mornings

** I think im actually getting double unders! im debating whether my rope is too short. going to see how i do when i get home


WOD:
“Tabata Something Else”
Tabata:
Pullups
Pushups
Situps
Air Squats

total reps: 174

** I didnt feel that bad today. a bit weak, it's freaking 10000 degrees here. i didnt scale the pushups, just the pullups. used the middle band. i really need to get kipping better. overall it was cool to go to a new gym. definitely had a different feel than LLF. but real grungy which i liked, 3rd floor walkup in a body shop. booya! im def going back. this will be a nice work out to monitor progress too.

Work out @work gym.

worked on double unders, still tough

tabata hollow rocks
9

Dumbbell Bench
15@35#
15@45#
15@55#
12@55#

Dumbbell Curl
12@25#
10@25#
5@30#
12@20#


Finisher
21-15-9 for time
dumbbell squat clean and jerks - #30
150 jumprope

14:46

** Felt ok, worked on my form. This one was the toughest ive done on my own. i was gasping for sure. I feel like i could use this as a bench mark workout. i'll try it again in a month or so. pretty sure i could do 35 or 40# too.

2011-07-04

Warm Up:
30/30
5 minutes of 30 seconds on 30 seconds off on the rower.
steady at 125-130 meters


WOD
"Badger"
3 rounds
30 Squat Cleans (75/65# r/x=95#)
30 Pullups
800m run (did two laps around the block)

43:00
* So tough. Scaled down to 65# somewhere around rep 45. My form on the squat cleans was pretty bad, not getting low enough on the squat. I think I was just struggling to do 90 of the damn things. Also, pullups were pretty bad. Moved to two bands on round 2. Real tough day, but it's the 4th and im glad i burnt so many calories already!

EX:SC
75#x30x3

7/3
4 mile run around the ballpark. was super hot out. felt fine.

did some pullup work. stringing 6 strict ones in a row.

Warm Up

Jump Rope – 5 minutes
Wrist and Shoulder Mobility

Strength - Skill

Handstand Work
** Actually took some mostly unassisted steps today. was pretty shocking considering the last time i tried i could barely get up. i guess all those years walking on my hands as a kid are coming back to me. left shoulder gave out a bit, need to keep an eye on that.


WOD - Finisher

5 Rounds for Time:
50 Double Unders (150 singles)
21 Kettlebell Swings (1.5 pood)
50 Walking Lunges
21 Wall Balls (#16 r/x=20#)

Time: 36.00
** Today was freaking brutal. exhausting. I started off with the 1.5 pood, but moved to the 1 pood on the 3rd round. i cannot freaking get double unders. it is really pissing me off. i managed to do all 150 singles unbroken though, which was kind of surprising. wall ball felt better. seems like my left elbow injury is getting better, next time i'll try the 20# and see how it feels.

6/29
@work gym
worked on double unders, still tough
dumbell bench press
12@45#
12@50#
12@55#

standing curl
10@25#
8@25#
8@20#

made this workout up, seemed alright.
10 push jerks @40#
20 DU
50 situps
3 rounds for time: 10 min

** made this one up, but it got me going. dumbell push jerks are harder for some reason. felt good to keep moving. need to figure out which workouts i can really get going in that gym.

2011-06-28

Warm Up
Move Stuff from Upstairs
Tabata Hollow Rocks - 7

Strength - Skill
L Pull-Ups – 2 on the minute for 10 minutes.

** I can do 1 maybe 2 ugly L pull ups. Had to switch to seat style. Towards the end I was failing on strict pullups, did some kipping ones instead.

WOD - Finisher
The Chief

5 rounds of 3 minutes, max reps of:
3 Power Clean r/x=#135
6 Push-Ups
9 Squats
(1 min rest between rounds)

15 rounds @#95

** First time to the gym in a week, last week sucked. Felt ok today but needed to scale. Kind of a fun workout, but crushed my cardio. Going to try and get in a bunch this week and get back on the horse.


EX:PC
95#x3x15

2011-06-19

Warm up:
Run around the block
3 rounds
10 pushups
10 dislocates
10 air squats

Skills:
EX:PC
145#x1 max



* did a bunch at 125#. I nailed 145 on my first try but failed the next 2. felt pretty good. still lower back issues. gotta get my core stronger


WOD 15m amrap:
Run around the block
6 power clean (115/75#)
12 pullup
24 kettle bells (1.5/1p)

r/x: 1 +12 KB

* feel good that i didnt scale, but again the cardio is holding me back. freaking kettle bells...could not catch my breath. but, all in all i felt good about today. tough one.

* worked on kipping pullups. think im finally getting it.


EX: PC
115#x6x2

WOD
Fight Gone Bad
Wall Ball #10 [rx=#20] (22,17,19)
SDLHP #75 (24,20,11)
Box jump 20" (17,14,12)
Push press #75 (12,11,9)
Row for Calories (10,8,11)

total: 217

* first time doing this. wasnt so bad, just logs of gasping for air. i had to scale the wallball due to my elbow injury. goal is to crush the next FGB.



6.15
3 mile run + box jumps on the big steps

crossfit style workout @ my work gym.

warmup:
worked on double unders, linked 3 in a row. getting better....


crossfit.com wod:
Three rounds, 21-15- and 9 reps, for time of:
95# Thruster (scaled to 70# dumbells)
Pull-ups

15:30

*had to use dumbells and i was inbetween a thruster and clean and jerk i think. shoulders just dont go over head still, need to work on mobility. also, 4/4/3 pullups was all i could get, then moved to the lat pulldown @90#

Warm up:
3 rounds:
30 seconds strides
30 s. lunges
30 s. snatch balance
30 s. dislocates
30 s. right plank
30 s. left plank

5x5 Squat snatches:
Failed at 85# a few times, but overall was pretty easy. still hesitant about my back issues but things are feeling better. cant get my hands over my head for the squat. shoulders are way tight.


Finisher: "Isabel's Indigestion"
For time
30 power snatches for time rx=135/95# w/ 5 burpees at the top of each minute
4:00 @65#

* scaled to 65# bc i was unsure of the weight. This was way too light but i was seriously gassed at the end going for speed. going to start putting more weight on as I'm getting more confident in the moves. felt good today. feeling like i can really start attacking these workouts.


6.11
went to crunch. regular type of workout. bench, curls. worked on kipping pullups and tried some muscle up stuff for a while. then 40 reps squat clean and jerks @85#. worked on double unders too (no rhythm!)

2011-06-08

Warmup Baseline: 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
5:20

* much better than when i started 2 weeks ago, but i struggled with some pullups even with the band

Back Squat
5-5-5-5-5 reps

* 115, 135, 145, 115, 115
* I moved to back to a lower weight to really work on my form. hips are super tight.

EX:BS
115#x5
135#x5
145#x5
115#x5x2


Finisher:
Three rounds for time:
Run 400m
21 DB Clean and Jerk 40/25

13:20 @20#

* today was really difficult. I had to will myself to the gym and i was close to puking on the finisher. The weight wasnt bad, but my cardio is really holding me back. glad i finished but wish i had hit it harder.

Power Snatch
2 reps every minute for 10 minutes
#65

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
45# Power Snatch (r/x = 95#)
16# Wall Balls (r/x = 20#)
11:15

* First time doing power snatches. Shoulders/neck definitely felt a bit funny. Happy I finished under 12min. Even though I scaled I can tell it's my cardio that is slowing me down right now.

Front Squat 10x2
155# 1 rep then failure

Five rounds for time (max 10 min):
20 Overhead Walking Lunges 45#
20 CF Push-ups

3 rounds completed.


*Today was really tough. Even though i didnt get 5 rounds in it was the first time I didnt scale the weight. So, I'm happy with that.