Today, I was able to rope a co-worker into the workout and I think he’s secretly as deranged as I am. Andrew and I stopped in to CrossFit White Bear for today’s free workout. Oh and how much fun</sarcasm>, it was… actually, I love these workouts because they are exactly what I need.

Today’s Free WoD

500 M Row
then
Three Rounds of
10 Ring Rows
20 Walking Lunge (alternating legs)
30 Sit Ups

My Results

12:43

Now, I could blame yesterday’s results on the first early morning workout in quite a while. Today, the 7:00am class wasn’t available, so the 11:00am was the time for me and the early morning wasn’t a valid excuse. hmmmm, what else could I blame it on?? I’m sure I’ll think of something. Here I sit at the computer, my hamstrings are locking up and I feel an increasing amount of soreness oozing through my body… I thought I was a tough guy, so I started doing the walking lunges with a 45# plate overhead – I even did that same 45# plate on the second round. The third round, however, I thought my arms were going to fall off after the ring rows, so I just went body weight (which didn’t seem all that much easier, for some reason).

This was my first time playing with a row machine… wow! Thanks, Jaco, for starting off the workout with something that seemed to be pretty easy and turned out to totally wipe me out for the rest of it! And I actually mean that sincerely. Now, I will need to make sure to do some stretching tonight (as well as drink plenty of water!) as the final free workout will be tomorrow and I’m definitely not going to miss out on another opportunity to kick my own @$$!

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.

Today’s Workout

10 minute AMRAP
10 bodyweight squats
7 burpees
10 jumping pull ups

My Results

6 Rounds + 10 squats

I wasn’t alone again today, Andrew joined me for the second round, there were two ladies who came back after yesterday’s free WoD, three other ‘new’ folks and one actual paying client who was there for the true daily WoD… it was quite the happening place to be! I find that it’s a lot of fun working out with a group of folks who, when they’re capable of talking, can cheer each other on or more likely look across the way and give you a look as if to say “yeah, it sucks for me too!” And during the workouts, you’re trying to breathe and not look a complete pile of worthlessness – it’s after the workout when you say, “Yeah, that was awesome!”

I walked past Andrew’s cube about an hour after we got back to the office and he let it be known “I hate you”. To which I could only respond with a boisterous “You are welcome!” Now, does he hate me because he’s sore in ways he hasn’t been in quite a while (absolutely), but I think he also is hating on me because I just introduced him to the wonderful world of CrossFit and he, too, works at a non-profit where the financial compensation is lacking and the membership isn’t the cheapest on the block. That’s the world I reside in now. I would love to get in with a group of dedicated CrossFitters and totally kick my @$$ everyday. Anyone want to donate to the “T wants to CrossFit” fund? I can’t give you a tax break or credit, but I can tell you that your dollars would be well spent on turning all this pregnancy weight into a well-chiseled and awesome individual (the awesome part is already there .

20, 15, 10 reps of:

DB Thrusters 50 lbs
Burpee Pull ups

My Results

14:03

was a killer – very difficult workout for me. lack of endurance + being a fat@$$ = not easy to do body weight workouts. but i liked this one and i realize i need to do more workouts like this to get to where i want. thanks Crossfit Football for this one!

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Clean @ 75% of body weight
Pull Ups

My Results

185lbs – 18:59

with Warrior Dash just a little over a month away, i gotta get my butt in gear! i did go for a two-mile run tuesday in the rain and last night i needed some guided stretching last night so i did X Stretch from P90X. wasn’t expecting a full hour of stretching, but it did feel good (not so good at times, but over all good). today’s workout didn’t scare me until i started warming up: my hip was sore from the running this week and my knees have been giving out on me lately. that, coupled with the fact that my endurance is pathetic right now really makes me unhappy with myself…

and now a positive thought: Jonathan had his first snack of real food (rice cereal, i think we can call that real food) last night!

Squat: 2, 2, 2, 2, 2

then…
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Strict Pull Ups
Ball Slams 40 lbs

My Results

Squat: 385lbs, 405lbs, 425lbs, 435lbs, 445lbs

10 to 1 – 13:18

of course not all pull ups were strict, and the ball slams were done with a 45lb bumper – but that was a killer. it was so f’n hot in the weight room, getting any motivation was tough. also, didn’t get to the bench and db rows that was supposed to be part of the SWoD today. i got the wife kettleworx for her birthday, maybe i’ll give that a go sometime in my off days along with mixing in some of the P90X and/or Insanity workouts… twice a week just isn’t cutting it right now.

Lizzie
12, 9, 6, 3 reps of:
Power Clean 185 lbs
Ring Dips

My Results

5:55

no rings, so i subbed regular dips – wow, 12 power cleans will really wipe ya out! the set of 9 was a bitch. dips felt good tho.

was running late, so afterwards, i just did some miscellaneous lifts, some shoulder press, push ups and pull ups – basically a nice shoulder workout – followed by some shoulder stretches with 10lb weights.

Front Squat 12×2 @ 80% of 1 RM (45 sec rest)
Floor Press 2 RM

10 rounds of 40 yd sprints

My Results

12×2 front squat: 265lbs
floor press 2RM: 345lbs

wasn’t too sure what CFFB considers a floor press, so i did what i thought it was – a bench press on the floor (elbows to the ground and up). tough to do considering i was lifting by myself, but i think the 2RM is pretty close. the sprints i did whilst playing some 7on7 football with the boys – i did make sure i was doing a fair amount of running, but no times.

Complete 5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups

Rest 45 seconds between rounds

My Results

24:04

absolutely ridiculous how simple this workout seemed… until i did the box jumps in the first round! pull ups were kipping, because strict would’ve taken forever.

Front Squat 12×2 @ 75% of 1 RM (45 secs rest)

Complete 4 reps:
Four Cone Drill (2 right starts & 2 left starts)
*rest as needed between reps

then…
Perform 5 rounds for time:

1 Bench Press 90% of 1 RM
1 Strict Pull Up
1 Bench Press 90% of 1 RM
3 Strict Pull Ups
1 Bench Press 90% of 1 RM
5 Strict Pull Ups

My Results

front squat: 245lbs 12×2 (45s rest)

15 yd Four Cone Drill: right – 11.9s. 11.2s left – 11.7s, 11.2s

5R Bench/Pull ups (bench @ 330lbs): 15:59

a roasty/toasty one today – it was plenty hot in the weight room. legs were sore after the 1st Four Cone Drill – but that might’ve been because i hadn’t warmed up for agility enough as the 2nd-4th ones felt better. The 5Rounds Bench/Pull Ups was a tough one – i wasn’t sure of the bench amount, felt heavy first round… but the brisk walk across the gym seemed to be a good rest period between benching and the pull ups.

On the minute

Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

SWoD

Strict Chin Ups – 3xMax Reps

My Results

205lbs 2 pClean & 1 Jerk OTM for 15
Chin Ups: 6, 4, 4

whilst warming up, 225lbs felt heavy… however, i might’ve done that a little too soon as 205 was much too light. i decided to do the Amateur strength workout today – 3xMaxReps vs a 3RM – i don’t think i’m ready to do a 3RM for any of those pull up variations.

not sure really what the difference between Pull Ups and Chin Ups – i do them the same…