Working out at work and a WOD

This morning was boot camp as usual which was a good time. Then it was off the work for a group workout with all the people I work with. We have an instructor who leads the group. Each day it is different and today it was something that I thought I would never ever do. Step aerobics. I knew I was gonna do the WOD after so I kinda half assed it.

Todays WOD was a gooder. I scaled the weights down so I could go through it faster and because I want to have more attention to the metcon stuff. I have a mental block with letting go of the strength stuff. I know I will have to do less strength training in the WODs if I am to improve my 8km run to 34 mins. I just don't want to lose my strength that I have worked hard to get.

Three rounds for time of:

185lbs Deadlift, 15 reps

15 Handstand push-ups

15 Pull-ups 65 pound

Thruster, 15 reps

13:57

The HSPU's rocked me after doing so many ring push ups yesterday. All in all it was a good one. Was sweating and red in the face.

Here are two of my favorite pics from the bootcamp. Craig before and after!

Ring push ups

CFWU x1
3 rounds:
50 Ring push ups
5 Muscle ups

This workout I did not complete "for time". I just did it. I was in no rush and kinda just started doing it without really any focus. It was good and I had a fun time with it.

I have noticed that I have been getting away from doing the CFWU. I guess I will have to get cracking.

I wrote an article on the crossfit London webforum. It is about goal setting. Have a read and let me know your comments. If you have something to add please feel free to comment.

http://www.crossfitlondon.ca/phpBB3/viewtopic.php?f=20&t=26&sid=a651f98a2a5ade600acd45f471e5a4f2

Thanks

Another Circuit.

After the bootcamp at www.crossfitlondon.ca I played on the plyo boxes with jumping and pistols. I tried to jump from the box to the pull up bar. That was a fun time.
Had a good workout today at work. The warm up consisted of walking around the gym with some stretching and the like.

Workout

5 Handstand Push ups
10 Squats
15 Sit ups
1 sprint around gym (80m)
Repeat for 5 mins.

1 lap sprint 1 lap walk
Repeat 5 mins

5 Handstand Push ups
10 Squats
15 Sit ups
1 sprint around gym (80m)
Repeat for 10mins.

1 lap sprint 1 lap walk
Repeat 5 mins

Tried to do the Clean and Jerk but had some serious shoulder pain with the 95lbs and thought it wise to not go further and use 135lbs. So I called it a day.

Cindy PR

CFWU x 1

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

25 + 5 pull ups and 7 Push ups

This was a big effort. The squats were the toughest portion for me. I started with a 50 second/round pace. At round 21 I just went for it. My goal was 25. The kipping felt really smooth and flowed well. I think I made time with the kips. No flailing about.

Nasty Girls

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

9:53

Was a good one. I liked it.

Snatch and Group WOD at work!

Today was a workout on the base again. "In the House" Circuit training. A good cardio style workout. You start with a partner and while your partner is running around the gym 2 times you continually do an exercise. Once they are done the running they "tag" you and you then run around the gym 2 times. The movements were"

Push ups
2 times around the gym (160m)
Sit ups
2 times around the gym (160m)
Squats
2 times around the gym (160m)
Dips
2 times around the gym (160m)
Lunges
2 times around the gym (160m)
Lateral Jumps
2 times around the gym (160m)
Front Raises with 16lbs medball
2 times around the gym (160m)
Repeat

25mins of work total

I then went to the weight room and did Snatch
95-115-115-125-135-145-145

I felt stronger and think I can get more weight overhead if I focus and clean up the form. I have a feeling that my snatch is very ugly. I think I was jumping on the landing too wide. When I land I would land with knees about 90 degrees. I would like to get a lot deeper and not land so wide. I practiced the landing for a bit after to try and correct that error. Handstand practice for about 10mins as well. Starting to get the feel of staying in one spot. 1 min freestanding handstand is a goal for the next few months.

JT

Did a light warm up before I began. I had to trick myself into just starting this workout. I pushed start on my watch and had no time to think about it. 3-2-1 GO!

J.T
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
8:17 (2 Seconds off of my PR. Shit!)

Box Jump Burpees

CFWU x 2

18 inch Box jump Burpees
Max Reps in 10 minutes
101

Practiced the Double unders before for about 10 mins.
Played on the new pull up bar at www.crossfitlondon.ca for about 5 mins with Dave. He was showing me some cool move. A lot of more work into learning the gymnastics kip.

The Boot camp was very good today. Good effort by everyone.

Cindy with an Attitude. Cheryl and Layne at CF London!

Cindy with an Attitude.

CFWU x 1

Max rounds in 20 mins of:

5 Pull Ups 45 lbs

10 Bench Press 135 lbs

15 Squats 135 lbs

9 rounds in 20:20

This was a trial run for my next adventure where I will sub the pull ups for Muscle ups.

The squats were very challanging. I started the first 2 rounds with 185lbs. I decided to scale this after.

Cheryl and her husband Layne visited me down at http://www.crossfitlondon.ca/ for a WOD.

We did FIGHT GONE BAD. I lowered the weights for them as it was their first time doing a "real WOD".

Row for calories

24 inch Box Jumps

35lbs Push Press

32lbs SDLHP

8lbs Wallball 8ft target.

Cheryl had a score of 244 (with a little cheating)

Layne had a score of 204. He used 45lbs for SDLHP

Amazing effort by them both.

Effort = Results Work Group Wod

Group Workout at Work
Warm up:
Walking around gym with stretches as we walk.
WOD:Max Rounds in 30 mins
Abs x 15 reps
Sit ups
Leg Raises
Side crunches
V-Ups
Repeat
3 Laps of Gym
Push Ups Max Reps
Regular
Wide
Narrow
Repeat
3 Laps of Gym
Cardio 1 min each
Bench Step ups
Jumping Jacks
Jump Rope
Repeat
3 Laps of Gym
Legs
Walking Lunges 20m
Squats with 6 LBS Medball
Walking Lunges
20mSquats with 6 LBS Medball
Repeat
3 Laps of Gym
2 Rounds Completed.

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
13-13-10-13-10
15-15-15-15-15

Was tired from Work Group Workout.
Insanity = Doing the same thing over and over while each time expecting different results.
Had a talk today with someone who has been very supportive of my efforts with Crossfit. A few thoughts that came up during this brief and important talk. While my training goals differ from the vast majority of those around me, I need to be understanding of this. Things that I would do and what works for me is often far away from what others do.