WOD: Another "Fun" Circuit!

Warmup

stretching, joint mobility, 3 rounds: 5 pullups, 10 situps, 5 dips, 10 squats

Workout

4 rounds of this single bell circuit (20kg):

-swings (30s/30s)

-cleans (30s/30s)

-jerks (30s/30s)

-squats(30s/30s)

-rows (30s/30s)

-rest 2 min

Results

WOW!! I forgot how intense these circuits can be! The 20kg bell was probably a bit too heavy for me on this one, but it made for a great workout

I averaged 14-16 reps on the swings...the last few always sucking.

The cleans I averaged between 4-7 reps. I rested a little in the rack on that first clean each time.

The jerks were good. I didn't struggle much with them and averaged 5-6 reps. I rested a little at the top on the first one here too.

Squats sucked! I had to hold the bell in the rack with the opposite hand and averaged 4-6 reps. I skipped them entirely in the last round....I liked myself too much to put myself through any more.

My rows are weak. I averaged 7-9 reps and usually failed around the 25 seconds mark.

I might try this one with the 35lb bell next time. I can probably get a lot more work done with it.

WOD: Burpees!

Warmup

joint mobility, stretching, 3 rounds: 5 pullups, 10 situps, 5 dips, 10 squats

Workout

On the 2 minute mark for 20 minutes: 10 burpees

Finished with a tabata of shrugs (20kg)

Results

I wish I would have done 12 reps instead of 10. It's been a while since I did the burpee workout and wasn't sure how much I could handle. But this turned out to be pretty easy considering past burpee workouts. Oh well, now I know...

Shrugs felt good, averaged 16-18 reps

WOD: One Arm Circuit

Warmup

joint mobility, stretching, 3 rounds: 5 pullups, 10 situps, 5 dips, 10 squats

Workout

5 continuous rounds, one bell (35lb), (l/r = 1 round)

-5 swings

-5 cleans

-5 jerks

-5 snatches

-1 reverse tgu

Finished with some rack/waiter holds to exhaustion

Results

The circuit took just over 12 minutes. Even though it wasn't very long, it felt really good. Really enjoyed this one.

I'm also going to try to bring back my old warmups. My workouts are short enough, so I can afford to spend a little more time warming up. Plus, I think they really help to build strength.

WOD: Another Lazy Day

Warmup

joint mobility, stretching, deadlifts

Workout

5 rounds for time

-10 swings (24kg)

-10 SDHP (24kg)

-10 "wall ball" thrusters (35lb)

Results

This took me about 12 minutes and I was definitely feeling the effects a lazy weekend. I initially planned on going 10 rounds, but I didn't have it in me...I was already sweating like a dog and struggling to find my breath.

I hope to get back into the groove this coming week because I'm a little bit out of it right now.

WOD: Barbara...Still Scaled

Warmup

stretching, joint mobility

Workout

Crossfit Barbara (scaled)

3 rounds, each for time. Rest 3 min between rounds.

-10 pullups

-20 pushups

-30 situps

-40 squats

Results

Times: 2:55, 3:52, 4:32

This was a pretty poor performance, I just wasn't motivated today. I've been tired all week which I think is killing my motivation.

Regardless, my pullups are weak right now, I need to do something about those. My pushups are kind of weak too, but not horrible.

Anyway, I swear I'm going to do 5 rounds of this someday!

WOD: Another Double Day

Warmup

stretching, joint mobility, deadlifts, swings, snatches

Workout

5 rounds of this double kb circuit (35lb)

-5 swings

-5 cleans

-5 squats

-5 presses

-5 snatches

Finished with a few sets of farmer holds til exhaustion

Results

Having taken off 3 days, this was nice little workout to get back into things. I took 2 min rest between each round, and didn't struggle through the circuit at all.

The presses were getting tough because after 5 cleans and 5 squats, my rack gets tired. The snatches were all right. I think I need to drive a little harder and up (instead of out), but I didn't fail on any of them (or lose my balance).

Farmer holds were a nice finishing touch for the forearms.

WOD: 10 x 400

Warmup

walk around the track,stretching

Workout

10 rounds

-run 400 meters

-rest 1:30

Results

I didn't keep track of my time but I think I averaged between 2-3 minutes a lap. I pushed myself pretty hard for the first 7 laps, took it easy on 8 and 9 and then pushed myself hard on the last lap too.

This was a little tougher than I thought it would be. I thought I'd be able to run a bit faster all the way through, but what a workout nonetheless!

And the sun was HOT and EVERYWHERE...no place to hide (sunscreen would have been a good idea). I think I'll do this one on overcast day the next time

WOD: Happy Hour with Cindy

Warmup

stretching, joint mobility

Workout

Crossfit Cindy

As many rounds as possible in 20 min

-5 jumping pullups

-10 pushups

-15 squats

Results

14 rounds + 5 pullups and 4 pushups.

I usually don't start jumping pullups until I can't do strict ones anymore, but I decided to switch it up a bit this time around and do all jumping pullups. I was surprised how easy they ended being the entire 20 min. I'll probably go back to doing strict next time. My number of rounds will fall I'm sure, but I think it's worth it.

Pushups were getting tough. They were first broken in the 8th round I think. Squats were easy. in comparison

WOD: Lazy Double Day

Warmup

stretching, joint mobility, swings

Workout

3 rounds of this double bell circuit (35lb)

-10 cleans

-10 jerks

-10 bent over rows

-10 pushups

Finished with some rack/waiter holds

Results

My muscles were feeling lazy today, and so 3 rounds was all they wanted to do. But it was still better than nothing. Those cleans and jerks reminded me why I like to get them in the mix....nice little circuit.

WOD: Tabata Tuesday

Warmup

stretching, joint mobility, swing/catch/squat's

Workout

These separate tabata sequences:

-deck squats (35lb)

-"wall ball" thrusters (35lb)

-leg lifts

-deck squats (35lb)

-leg lifts

Results

Great workout! Beat the crap out of my legs and abs.

Those thrusters were killing me!! I was going to do another round of them, but I didn't have it in the tank. I barely got through the first tabata - went from 9 reps the first set down to struggling to get 5 in the last. Maybe I'll drop it down 25lb next time, but I'm not sure how that will help.

I was able to bust out 5 reps for most of the deck squats sets - 12 of the 16 sets. I got 4 on the rest, mainly toward the end of the second tabata...was huffing and puffing by then.

6-7 reps on the leglifts. I probably should have been at 7-8, but my legs were tired!

WOD: Ladders by Four

Warmup

stretching, joint mobility, deadlifts

Workout

Ladder down from 20 by 4 (20,16,12,8,4)

-Swings (24kg)

-pushups

-SDHP (24kg)

-situps

Results

Time: 17:15. I wasn't very motivated today, so I'm sure I could shed a few minutes off of that time.

Even though I didn't go real hard, this was still a decent short workout. Those SDHPs were killing off the bat!

WOD: Good Run, Poor Performance

Warmup

stretching

Workout

I went on this 3 mile run around mt lebanon again

Results

I died on the final uphill stretch with about an 1/8 of a mile to go. I'm going to blame the heat, because 86 degrees is hot!

But even though I failed to complete the entire loop, it was still a good run and a good workout. My legs were burning a little and my lungs were screaming a lot.

WOD: One Arm Long Cycle

Warmup

stretching, joint mobility, deadlifts, swings

Workout

One arm long cycle (20kg), 1 min right/1 min left, for 10 minutes

Finished with a tabata of situps and a tabata of shrugs.

Results

I averaged 6 reps on each side for the long cycle, but probably could have managed 7.

I pushed myself on both the situps and shrugs. Situps I started out at 9 reps but finished at 10. For the shrugs, I started at 21 reps and finished a 16...they were getting tough!

I'm glad I forced myself off the couch tonight...been eating shitty all week and need the exercise!!

WOD: 30/30 For 20

Warmup

joint mobility, stretching, squats, deadlifts

Workout

30 seconds work, 30 seconds rest for 20 minutes, rotating exercises every minute

-swings (20kg)

-mountain climbers

-shredders

-half burpees

Results

Another good one. I'm still sore from Monday, so I thought I'd try something a little less intense that involved most of my muscles.

And even though this wasn't too tough, it had me trying to catch my breath at times. And nothing motivates me much more than seeing sweat dripping down from my face to the carpet while busting out those mountain climbers and half burpees!!

Swings: 17-18 reps

Mountain Climbers: 20-22 reps

Shredders: 10 reps (did them nice and slow to feel the burn)

Half Burpees: 16-20 reps

WOD: 10 Pieces of Angie

Warmup

joint mobility, stretching

Workout

10 rounds for time

-10 jumping pullups

-10 pushups

-10 situps

-10 squats

Results

time: 18:51. I'm very happy with that time which is about 5 min faster than the last time.

The pullups were broken starting in the 8th round. Pushups were getting tough toward the end but remained unbroken.

I'm still trying to shake off this cold, but I'm hoping these workouts will only help. It feels great to be back in the game!!