Tuesday, March 5, 2013

CrossFit Update

If you have spend longer than 5 minutes with me in the last few months, then you know Josh and I do CrossFit. My former boss is the person that first got us into it, and then we became obsessed...just like he said we would. 

As I have mentioned before CrossFit is a constantly varying form of exercise that incorporates weight lifting, agility exercises, rowing, running, and endurance training all into one. I used to love running to get my exercise  and now CrossFit beats that rush each and every time  When I first started I could barely lift the bar without any weight on it. Now I can throw 75 pounds over my head. CF gets you stronger and fitter than any other form of exercise I have ever tried, and it is fun. I am obsessed.

Josh and I recently signed up to participate in the CrossFit Open for the CrossFit Games. Every Wednesday  for the next 5 weeks, a WOD will be posted on the CrossFit Games website. Participants will have till that Sunday to complete the WOD and post their score. Our gym will be hosting Open WODs on Thursday nights, Josh and I will go participate, and then post our scores the next day! So for the next 5 weeks, I will be posting our results on Friday here on the blog as well! Get Excited!

To get in the mood for the Games here are a few WODs we have had:

Buy In: 250 Double Unders
Followed by 3 Rounds of:
5 Hand Stand Push Ups
10 Knees to Elbows
20 Box Jumps (20 inch Box)
Buy Out: 250 Double Unders

I subbed 500 single unders for each 250 DU so did 1000 SU total. My time was 17:26.

"Tabata Something Else"
Complete 32 Intervals of 20 Seconds of work followed by ten seconds of rest:
Tabata Pull Ups
Tabata Push Ups
Tabata Sit Ups
Tabata Squats
Post Total # of Reps

I completed 252 reps.

50 Back Squat
10 Kettle Bell Swings
40 Back Squat
8 KB Swings
30 Back Squat
6 KB Swings
20 Back Squat 
4 KB Swings
10 Back Squat
2 KB Swings
The weight to Rx was 135 pounds (mens)/105 pounds (womens) for the back squat, and 1.5 poud/1 poud for the KB swings.

I did 70 pounds for the Back Squat and 1 poud for the KB and finished in 20:53.
This was the workout that made me so sore. That is a lot of squats with weight!

And here are some pics that are just for fun: 
Mobility Exercise 
My handsome man killing it!
If you are in the DC Area, you should check out CrossFit Adaptation. They are the box I belong to, and it is incredible. Great Coaches, great facility, great programming...it is the best!

Feel free to email me if you have any questions!

Happy First Week of the Open Week!

***All of the pictures and CF programming posted today are property of CrossFit Adaptation...aka the best box around***

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