CFWB Free Workout

I was scouring the internets yesterday and happened across a Facebook post from CrossFit White Bear regarding a free workout for today. The WOD was one that I had seen before, it was pretty basic – not too fancy (hey, what can you expect for a free workout?) and in order to cover his butt, the owner had to keep it that way. Ball slams and box jumps.

WOD

21-15-9
Ball Slams (30lbs)
Box Jumps (24″)

My Results

7:03

I knew this was going to be a dangerous thing going in – I haven’t done much of anything in terms of working out since September/October or midway through the HS football season. And, as I expected, this kicked my butt! Sure, it all started out great… First set of ball slams went as well as expected, but those 21 box jumps is where the fail began! Second round was similar to the first – ball slams, were okay, but the box jumps required a handful of mini-breaks (which, for a timed workout, is not preferred and will greatly hinder time). I was able to just plow through the 3rd round, mentally telling myself, “it’s not even double digits”.

I absolutely loved having someone else there to push me and the facility is exactly what I am looking for. If you’re near the White Bear area and want a butt-kicking, programmed workout facility, you should definitely check out CFWB. Jaco (the owner) is cool people as is most of the Twin Cities CrossFit facility owners – I met a bunch of them at Warrior Dash last year. I would sign up in a heartbeat, but the membership is a little pricey and with the boys eating more like their daddy, the funds gained at a non-profit seem slimmer and slimmer every day. Maybe someday I’ll be able to workout consistently at a sweet-ass place as CrossFit White Bear.

CF WoD 3.9.11

Today’s Workout

Death by Pull Up
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

and then…

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

My Results

10 rounds + 9 pull ups (first 5 rounds were strict pull ups, round 6 on were kipped)

AMRAP: bench 185 lb x3 & squat 225 lb x5 – 11 rounds. on my way to bench to start round 12 when the alarm went off.

this was a fun day of workouts! the Death by Pull Ups went better than i had expected. i was pleased. since i knew that was going to be a fairly quick workout, and the CFFB workouts lately have been unfriendly to the facility. i decided to hit up the CF site and find something there… came across the 3/9/11 and 3/10/11 workouts which seemed to be a good fit. got in a good hard sweat this morning with the AMRAP bench/squat, which felt great! after that, we did some form running/stretching work in the activity center. all in all, a good day!

CF WoD 1.19.11

The Workout

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

My Results

28:18

a test for Warrior Dash this summer (which i am doing)… and boy did it not go so hot. the ‘run 400m’ quickly turned into ‘jog 400m at a pace that could have easily been defined as walking’. i was not able to complete even the first set of burpees unbroken, as usually 3 or more rests were taken per 20. i did rep out the bent over rows without breaks – there’s my little silver lining for the day.

walking down the stairs post WoD was almost a very interesting debacle, as i thought my legs were going to give out. had a couple more of the HS players show up this morning, which makes things a little different – but it’s good to have people to workout with, push you and keep you in check every once in a while. my endurance is horrible and i actually had one of the kids finish a full round (and then some) ahead of me – i think almost 9 minutes in time. the legs are rubbery jello right now, which is a wonderful feeling at times

got 6 months until Warrior Dash… and a long way to go.