WOD 090407 - JOSH

21 Overhead Squats (OHS) @ 65lbs
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

22:40

It was such a nice day that I stopped and ran on the Greenbelt for 20 minutes before heading into the gym. I get there are the warm-up is 2 rounds of: 200m run, 20 squats, 200m run, 20 sit-ups. Needless to say I was plenty warmed up by the time I was ready to hit my actual workout.

The workout went good today. It really pushed me, which was good. My arms wanted to give out a few times and were Jell-o by the end. I really need to start practicing my kipping pull-ups outside of WOD's though so I can do more than 1 or 2 at a time.

Tuesday 3/31

Crossfit Chipper
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20" high
20 Double Unders
25 Dips
20 Knees To Elbows
30 KB Swings (30lbs)
20 DB Hang Squat Cleans (25lbs in each hand)
30 Sit-ups
25 Back Extensions
30 WB Shots (13lbs)
800 meter run

26:39

Definetly not the fastest one in the group today but I felt SO good afterwards. First, let's talk about improvements. I can bang out the pull-ups, even if it is 1 or 2 at a time. I did box jumps at 20" high for all 50! Hello, do you know how short I am? That's the highest I have done in a workout. I was the only one in class to do double unders. I did 10 of the dips on the bars! My knees touched my elbows for the first time doing K2E's! Improvement, improvement, improvement!

Monday 3/30/09

So, it's been awhile since I've posted but I'm really going to try to keep this blog more up to date. And some big news is that I will hit my 1 year Crossfit Anniversary on Saturday. More on that to follow this weekend.

Run 2 miles

20:15

Today I worked only on running. I am really trying to build up my endurance and distance so that 5k's wil be no problem. For now I am focusing on running a 10 minute mile. Today Jason, a friend at the gym, had me run the 2 miles alternaing between .25 meters at a 9min mile pace and then .25 meters at a 10:30 mile pace. I did pretty good and was only 15 seconds off the mark. I did stop and hopped off the treadmill 3 times though, I just get out of breath and my legs start hurting and then the mind takes over. The last 1/4 mile was great though. Jason came over and encouraged/cheered me on and that really kept me going. Then for the last 1/10 of a mile he made me give him everything I had (which I thought was nothing). I turned that treadmill up to 7mph and gave it to him. Now to just keep at it.