Workout 6/17: Gut Punch

Workout: "Gut Punch"
For time:
50 Sit-ups
50 Tuck-jumps
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
30 Burpees
50 Sit-ups
(Time: 21:50)

*As Rx'd included 20 more Burpees, but I could not muster any more of those out of me.

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 1/23: HSPUs, L Pull-Ups, Lunges

"Have you let them beat the creativity out of you already?" I am watching the movie "Speak" with my students in class today. It's the end of the semester, and many of them read this book as part of their independent reading, so I figured it was a nice end-of-the-semester reward for their hard work. This quote always strikes me because we as teachers have a job that requires balance. We need to tap into so many areas of students' skills and still make sure we are teaching the content that will help them succeed in life. Creativity is key! Teachers must be creative, we must dig for students to use their creativity, and we must acknowledge when students excel creatively. For all of my teacher readers, be creative this week at least once.

Speaking of creativity but trying not to sound like a broken record, CrossFit is perhaps the most creative fitness program I have ever participated in. What other program have you heard of that utilizes handstand push-ups or L-sits or L-Pull-ups? Sure, gymnastics uses these on a regular basis, but not many fitness programs for the general public would use them. Thank you CrossFit for pushing me to something uncomfortable, new, fun, and beneficial.

CrossFit: HSPU, L-PU, WLS
As many rounds as possible in 15 minutes of:
3 Handstand Push-ups
6 "L" Pull-ups
9 Walking Lunge Steps
(6 Rounds + 3 HSPU + 4 Pull-ups)

*After Round 4, I gradually moved from "L" Pull-ups to "V" Pull-ups to "High Knee" Pull-ups to Regular Pull-ups. I think my abs are going to be a bit sore tomorrow...good!*Photo courtesy of CrossFit Oakland

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!