WOD 8.17.13!

I have been working out.  I promise.  I have just been bad about posting them on this blog.  Here I am with a few minutes to spare (rare moments I might add) and thought I would post my WOD from last night.

I would classify this WOD as highly cardio-centric.  There were some strength elements included, but my lungs and stomach were tight and achy.  Cardio was the center piece of this WOD.  So if you’re looking for a cardio WOD to mix things up, I’ve got one for you right here.

  • 1 minute singles
  • 10 X 25lb dumbbell walk
  • 1 minute singles
  • 10 knees to elbows
  • 1 minute singles
  • 10 kettle bell swings
  • 1 minute singles
  • 10 X 25lb thrusters

Give it a try.  Comment me your times.  Let me know how you do.  If you beat me, that will give me something to aim for the next time I attempt this workout.

Do work!

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Strength WOD 8.1.13!

Getting back after it with my trainer.  He has been busy for a while so I have done my own workouts.  CrossFit stuff I find online, or some of the Spartan stuff I get in email.  Anyway, check out what we did today.  No time.  No rounds.  Just straight work.  Make the form pretty.  Get stronger.

Do work!

Main Set

  • 5 X 3-minute singles
  • 100 military push ups
  • 100 kettlebell high pulls
  • 50 dumbbell presses

Core

  • 2-minutes boxing

 

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Spartan “Beast Mode” WOD!

I’m no “beast,” but that didn’t stop me from giving this one a try.  I have been getting up a lot earlier in the morning to try and get my WOD’s done before the day begins.  I’m nowhere near my boy, Frank, who is up at 0330 to hit CrossFit at 0415.  So I have been rolling out of bed at 0500, spending time gearing up for the day, reading my Bible, spending time with God (because caring for the soul is even more important), having some water and then prepping for the workout.

So about 0600 I finally got after this WOD.  It was not fun, but as you already know, I don’t think any of these are fun.  Check out the Spartan WOD below.  Then get out there and give it a shot yourself.  Comment me your times and how many rounds you got done.  I was only able to get 2 rounds completed.  Next time I’ll aim for 3.  So let me know what’s up with your time and rounds.  Beat me so I have something to grow toward.

Do work!

  • 1/2 mile run
  • 20 burpees
  • 50 lunges [each leg X 50]
  • 3 minute plank [I hated this with a passion]
  • 1/2 mile run
  • 40-40 jumping jacks
  • 40-40 push ups
  • 80 air squats
  • 1 minute side plank [each side]

X2 rounds [59:26]

Followed that up with some of the Spartan core work.  See my previous post for the basics.

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1/2 “Murph” WOD For Time!

I was pretty stoked about my WOD this morning.  I mixed it up a lot.  Woke up at 5:30a, grabbed some water and got warmed up for today’s workout.  I normally work out in the evenings, so the change was good for me.

I felt great throughout the WOD, until I realized I was only doing 1/2 of the real deal.  Then I wasn’t feeling so good about myself.  Guess I have something to work toward.  Also, as fair warning, that second 800 meter run, you can’t feel your legs for the first 3-400 meters of it because of the squats.  Consider that a free, heads up, on this one.

When I finished the “Murph,” I followed it up with a section of the Spartan Core workout.  Definitely something I’m going to keep pressing into.  That ab work was ridiculous.

Check out my WOD and results below.  Give it a shot.  Comment me your times.  Give me something to aim for and beat.

Do work!

  • 800m run
  • 50 pull ups (Kipping)
  • 100 push ups (chest to ground, full extension)
  • 150 squats (drop it low girl, beyond 90°)
  • 800m run

Time [28:31]

Core work…

  • 15 crunches
  • 30 bicycles
  • 30 back-scratchers
  • 30 rotating crunches
  • 15 leg lowers

That was only half of it.  I have a long way to go in my core work.

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Spartan Street Team WOD!

WOD today was brutal.  I have been getting Spartan WOD’s in my email and have tried a few.  So far, I think this one takes the cake.  Give it a shot and comment me your times.  Do work!

  • Max push ups [100]
  • Max sit ups [80]
  • 25 burpees
  • 2 minute rest
  • 1 mile run
  • 30-20-10 hand release push ups
  • 30-20-10 air squats
  • 1 mile run
  • 21-15-9 pull ups
  • 21-15-9 burpees
  • 1 mile run
  • 2 minute plank

Time [51:23]

1M Bookend WOD!

What is a 1M Bookend WOD?  It’s simply the name I gave my WOD from August 9th.  I bookended the workout in 1 mile runs [2 miles total].  What’s really fun is that my run timer makes it look like I ran 2 miles in over 31 minutes.  I can assure you, that is not the case.  I was in the 8:30 neighborhood for both mile runs.

Check out the WOD below.  I added a couple pics to show some shred of proof of the work that was done.  Here’s how the WOD shaped up.

  • 1 mile run
  • 25 pull ups
  • 25 squat jumps
  • 50 push ups
  • 100 crunches
  • 50 push ups
  • 25 squat jumps
  • 25 pull ups
  • 1 mile run

Total time [31:16]

Until I have weights of my own or a place to add more weights, my WODs end up being more on the cardio side.  Hoping to get some more weight work involved in my workouts soon.  For now, give this one a shot.  Comment me your times.  Next time I aim at this WOD I’ll try and beat your time.

 

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WOD 8.5.13!

I have been on vacation at Carolina Beach in North Carolina for the last week.  I got in a couple of workouts on the beach.  I will say that running in the sand is no easy task.  That will definitely push you to the next level.  You think jumping lunges are difficult?  Do them in the sand.  You think a 100m sprint is rough?  Do it in the sand.  It’s a whole new level.

Anyway, I can’t brag too much.  The funnel cakes, burrito enchiladas, donuts and steak dinners were a tad more than what I actually worked off.  Check out the link below for some of my favorite restaurants we were able to eat at during the last week.  After you have sufficiently gotten yourself nice and hungry, check out the WOD and think of all the pain you have to endure to burn off those calories.

Alright, on to the WOD.  This WOD was a Spartan Race WOD that I cut in half.  The original was a Spartan 1500.  I turned it into about a Spartan 800.  I did not do the rope climbs because I do not have a rope to climb at my gym.  In the original WOD, 3 rope climbs are at the end, right before the crunches.

  • 50 – Burpees
  • 50 – Pull ups
  • 50 – 24″ box jumps
  • 50 – 12lb medicine ball squats
  • 50 – Jumping jacks
  • 50 – Brazilian ab twists [25 each side]
  • 50 – Air squats
  • 50 – Side kicks [25 each side]
  • 50 – Jumping lunges
  • 50 – 40lb curls [25 each side]
  • 50 – 35lb overhead tricep extensions [25 each side]
  • 50 – Jumping jacks
  • 50 – Squat jumps
  • 150 – Crunches

Actual time – 34:14

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WOD 7.24.13 “Annie!”

WOD for the day was “Annie.”  I felt much better about this WOD.  It was definitely cardio based, so I pushed hard to do every exercise with right form and quickly.  “Annie” is a 50-40-30-20-10 rep workout for time.  The only 2 exercises associated with “Annie” are double-unders and sit ups.  If you can’t do double-unders, you can substitute singles at 150-120-90-60-30 reps over the 5 rounds.

I went for double-unders.  My timing is still a bit off on those, so I would add a single to get my timing down.  I didn’t count any singles toward my total jump ropes.  Every sit up was strict.  Shoulders to the ground and elbows past my knees when I crunched up.  Form was good.  I felt good.  I did well with this one I think.  I will definitely try to beat my time the next time around.  Especially if I am able to improve my timing on the double-unders.  So this is what it all looked like…

5 rounds for time – 50-40-30-20-10 reps

  • Double-unders
  • Sit ups

Total time [13.18]

I finished “Annie” off with a 2-minute plank.  I was told that every time I went down during the plank for a breather, the penalty was 5 burpees.  That was enough motivation to find the will power to stay up the entire 2 minutes.

Then I added 5X80 meter sprints to end the WOD.  It seemed like a strong workout and I felt I did pretty well with it.  Check out the pic below.  Go out and give this one a try.  Comment me your time.  Give me something to beat.

Do work!

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WOD 7.22.13!

I would like to say I crushed a workout at the nZone the other day, but I didn’t crush it at all.  I guess at the least I did show up and do some work.  This workout came from a person trainer friend of mine, Frank.  I shouldn’t have read the WOD until I was ready to start.  I was mentally tired before I even started.  Need to do some mental strengthening.

Anyway, the WOD was awesome and I am looking forward to doing it again in a month or so.  I really want to have a stronger showing.  It was designed for 5 rounds.  I died at 3.  Was definitely not feeling as good as I hoped.  Check it out below and give it a shot.  Comment me your times so I have something to shoot for.  I’ll start by aiming at all 5 rounds.

  • 15 taters – 30 lb kettlebell
  • 15 box jumps – 24″
  • 10 chin ups
  • 10 dips
  • 50 sit ups
  • Burpee broad jumps – 50′

Total time [19.23]

Do work!

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300 WOD!

Things around here have not slowed down one bit.  Still waiting on my insurance to pull the trigger and approve my MRI.  [Come on Anthem!]  While waiting for approval, my truck stopped starting.  Yep, new starter put in.  Then, my hard drive crashed on my laptop.  New laptop…purchased.  Alright, I admit it.  That last purchase was a fun one, but was unexpected and not needed.

In the midst of all that, it looks like I’ll be looking for a new box to get my WOD’s on.  My boy Aldo has some personal stuff going on and has to take a break from training for awhile.  Praying for him to find resolution and peace.

In the meantime, CrossFit has moved into my hands and mine alone.  I don’t have near the amount of equipment I need, so I’m trying to get as creative as possible.  Today, I knocked out a made up 300 workout.  Picked a few toughies and then went for it.  See below for my 300 WOD for time.

  • 75 push ups
  • 75 air squats
  • 75 mountain climbers
  • 75 burpees

Actual time [16.44]

After that, I pulled off 150 reps of 6 different, P90X style tummy time.  All in all, a really tough work out.  Took me longer than I thought.  Looks like I have a time to beat for the future though.

Give this 300 WOD a shot some time.  Comment your times to me.  And please comment creative ways to improve my at home CrossFit workouts.  I need some WOD ideas.

Do work!

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