Hereâ€™s all of the workouts that I missed blogging since my last depressing updateâ€¦
Wednesday, June 2nd, 2010 @ CrossFit 2717 in Jackson, MS.
3×3 Hang Snatch (Ended with 135lbs)
- 10 KB Swings (1.5 pood)
- 200m Sprint
Rest 1 minute between rounds. Total time was 9:10.
- Run 400m
- Row 500m
- Run 200m
- Row 250m
My time was 7:10.
I felt really good during these WODs. The 1.5 pood KB didnâ€™t seem hard to swing at all! Maybe a little bit of time off was good b/c I felt really happy with my performance here. The only bad thing that happened was that my hand ripped during the warm up while I was doing pull ups. Since I hadnâ€™t been doing them for long (due to my elbow), they were easily ripped. OUCH!
The owner of CrossFit2717 was incredibly nice. Their box was great and it was a lot of fun to work out with them. If you are ever in the Jackson, MS area, check them out!
Tuesday, June 8th, 2010 @ CrossFit 215 in Philly, PA.
3×5 Push Press (Ended at 135lb)
20 Min AMRAP:
95lb snatch on the minute no matter what you are doing.
10 full rounds plus 4 pull ups.
This was a really hard WOD. Again, pull ups. Argh. My OTHER hand ripped here and my rip from Jackson, MS, just got worse. It was 20 minutes of constant hand pain. Yes, I know, get some gloves.
Donâ€™t want to sounds like a broken record here, but the people at CrossFit 215 were really nice. The owner was a great guy who was very welcoming and helped me and V through the warm up as it was mostly gymnastics based and unfamiliar. I apologize for the mental picture of me doing anything gymnastics related. I would highly recommend checking this box out if you are ever in the area.
The following 2 WODs were at the Black Box in NYC.
Thursday, June 10th, 2010
5 â€“ 5 â€“ 5 â€“ 5 â€“ 5 Deadlift
I got 375lbs up 4.5x, but my last successful 5 reps was at 315lb.
These kinds of workouts make me giddy. I had really high expectations for this WOD. Although I didnâ€™t completely meet them, I am still happy. I really wanted to get 375lb and I think I made too big of a jump from 315lb to 375lb. Despite the fact that â€œtechnicallyâ€ my 5 rep max is 315lb, I still think that getting 375lb up 4.2x is really good and shows that I am getting stronger.
Sunday, June 13th, 2010 (this was outside and was not affiliated with CrossFit NYC)
4 mile run for Colon Cancer in Prospect Park, Brooklyn. My time was 43:27, in Vibram Bikilias.
I made some bad decisions right before this run. I donâ€™t think I got enough sleep and well, I ate an entire huge ass bagel like a hour before the race. I felt heavy, weighed down, and sluggish through most of the race. My first mile was awesome though, because it was at a slight decline. Really easy to run.
There were lots of long, slight inclines too which donâ€™t really agree with me. I had to take about 3 walk breaks too. Oh well. Maybe Iâ€™ll skip the bagel next time.
Wednesday, June 16th, 2010
Clean & Press Ladder
Do a 10 min AMRAP of 1-5 clean & press ladder (1, 1-2, 1-3, 1-4, 1-5). Rest 3 minutes, then repeat with a countdown of 10 minutes. You must reproduce what you did in your first set. For every 5 seconds over 10 minutes that it takes you to finish, you have to do a burpee pull up.
I got 3 full ladders plus the first 2 steps on in the first 10 minutes, then 3 full ladders plus 4 steps the second time around. I used 95lbs.
This was a FUN WOD! I loved this one! I think it was intended to be done with strict presses, which the coach told me about 3 minutes in. Since I had started with push presses, I just stuck with push presses. I really didnâ€™t want to do any burpee pull ups, so I worked really hard to meet/beat what I did in my first set.
I have to admit that I am somewhat disappointed with CrossFit NYC. A WOD is a WOD, so we are still getting that but, well, the experience there is somewhat underwhelming. The coaches arenâ€™t really THAT involved or, well, as involved as I have seen in the other boxes that we have visited. We met a woman there who went to the games that was REALLY nice. Probably the nicest person we have met thereâ€¦ anywayâ€¦ she said that if we wanted better instruction, we probably needed to go to one of the other affiliates in the city or come to the morning/lunch class. I would like to that, schedule permitting.