Workout 12/20/2011: 603PTP Day16

Quick and Dirty...that's how this workout went. I produced so much sweat on this workout that students at my school asked me, "Did you just finish swimming?" and "We have a pool here?" It was quite funny and made me feel like I put in work even though the entire workout from Buy-in to Cash-out took me about 30 minutes.
So here it is...

Buy-in: 30 Box Jumps + 30 Pistols (15L/15R) *Box Jumps were really Bench Jumps, and Pistols was a interesting move to work on. I look forward to working on them again.

603WOD: AMRAP in 10:00 of "Bear Complex" (follow the link for a tutorial) *29 Rounds in 10:00. I used 65#

Cash-out: Hip flexibility work

Yep, this 603PTP is still very fun for me. Let's keep it going!

Workout 12/5/2011: 603PTP Day1

Buy-in: 3 x 0:20 Handstand Holds against a wall; 15 35# Dumbbell Swings; 10 Box Jumps

Deadlifts:
Warm-up Lifts
Work Set 1: 5 x 175#
Work Set 2: 3 x 265#

Press:
Warm-up Lifts
Work Set 1: 5 x 70#
Work Set 2: 4 x 105#

Cash-out: 3 Rounds of 90 Single-Under Jump Rope Jumps + 15 Knees-to-Elbows

Workout 5/16: English Teacher Beating

Punishment paid! Katie designed a WOD titled "Beating of an English Teacher," and I deemed that it would be better titled "Massacre at Hancock High School." She advised that the workout would take 45 minutes. Unfortunately, I had to make a sub to her original workout, so 45 minutes would have been a dream time for me. I think I paid my dues though.

Morning Workout: "Massacre at Hancock High School"
For Time:
Run 800m
[25 Box Jumps, 25 Burpees, 25 Knees-to-Elbows, 25 DB Swings (35#)] x 2
Run 800m
(Time: 30:58)
*Her original workout called for 4 rounds with SlamBalls rather than Burpees, but I was not comfortable doing a new movement without coaching. So Burpees and K2Es killed my time. One day I'll do it as published. Maybe when I visit DC and go to CF Alexandria.

Workout 4/9: Kelly

"From Now Until June"
A 6-syllable, 6-line poem by Mr. Mirek

Round around the middle!
Sweat begins to dribble...
Challenges are called for;
Maybe I can lose more.
Ten pounds less would be great.
This roundness will deflate.

CrossFit: "Kelly"
3 Rounds for Time of:
400m Run
30 Bench Jumps
30 Wall Ball Shots (15# Medicine Ball)
(Time: 18:48.13)Happy National Poetry Month everyone! I challenge you all to write a CrossFit or Fitness inspired poem today. Feel free to add it to my comments! I'd love to hear what you all have to say.

Workout 2/18: Christine (Level 1 Testing Cont.)

It was the morning of our first track meet, and I figured I should get my own workout in. My body was yelling at me later in the day, but I think I needed to do that. Otherwise I would have kicked myself all day long for not doing it.

CrossFit: Christine (Level 1 Testing)
Three Rounds for Time of:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps
(20:22) FAILED--ugh! (Benchmark-15:00)

Good thing this month isn't over yet because I have a lot of work to do on the rowing.Rowing makes me feel like this afterwards. Photo courtesy of www.racerxvt.com

Workout 2/11: The Evil Eleven

Workouts of the Day are in order for the remainder of the month. I have been saving a couple interesting ones from the previous week that I missed, so it's time to tackle them. I feel so refreshed and rearin' to get back into it. I forgot how awfully rejunivating it is to kick a WOD into gear and finish it with gusto. Although today's was ugly and evil, I feel so accomplished after it. Too bad I forgot a towel to sub for rope climbs. What ever happened to climbing ropes in P.E. classes anyway? Liability has killed physical fitness. Hence the reason why hardly anyone can do a pull-up any more. GO GET 'EM!*Photo courtesy of CrossFit Eastside.

CrossFit: The Evil Eleven (Younger Sibling to the Dirty Dozen)
For Time:
20 Walking Lunge Steps
15 Pull-ups
35 Chair Jumps
30 Single Under Jumprope Jumps
20 Bar Dips
15 Knees to Chest
20 45# Dumbbell Swings
20 Sit-ups
15 25# Hanging Squat Cleans
20 Back Extensions
20 15# Wall Ball Shots
(Time: 17'38")

Workout 1/19: The Turdy Thirty (Five)

Recovery: If things are out of whack, take a break. Not sleeping well? Take a break. Muscles super-sore? Take a break. Never feel like you can shake that cold? Take a break. I have been reading some stories lately of people who have driven themselves to injury, and the common thread among all of them is that they didn't listen to their bodies. All of the questions above reflect issues that they were having a week or two before their bodies decided to make itself take a break by getting injured. In the CrossFit community and any other fitness/sport community, people need to learn how to check their prides at the door. We have a tendency to say, "3-2-1, GO!" and not stop because we want to reach a certain goal. Let's learn from those around us and start listening to our bodies. They tell us fascinating stories if we just stop to listen. As for me, I'm feeling fine, so...."3-2-1, GO!"

CrossFit: The Turdy Thirty (Five)
For Time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 35# Dumbbell
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Thrusters, 20# Dumbbells in each hand
35 Burpees
35 Tuck Jumps
(Time: 28'56")
*My gluteus maximus was yelling at me while all day the next day. Shame on me for not properly stretching out afterwards. Lesson learned!