{"id":1254,"date":"2010-09-11T17:23:56","date_gmt":"2010-09-11T23:23:56","guid":{"rendered":"http:\/\/blog.familyofgoldsteins.com\/?p=1254"},"modified":"2010-09-11T17:23:56","modified_gmt":"2010-09-11T23:23:56","slug":"more-workouts-2","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=1254","title":{"rendered":"More Workouts"},"content":{"rendered":"

Saturday 9\/4\/2010 – CFCP (CF Total Challenge)<\/u><\/strong><\/p>\n

I can say with a high level of certainty that I totally did not feel like doing this WOD. I was really tired from being up the night before and honestly, I didn’t feel like I “got going” until we got to dead lifts. During the squats, I felt like I was going to fall asleep between attempts. <\/p>\n

I am really happy with my numbers. I think that if I focus on technique, I can bump my squat up some. Also, I didn’t hit my PR on the press, which is 175#. <\/p>\n

Here’s how the numbers came out: <\/p>\n\n\n\n\n\n\n
Squat<\/td>\n335#<\/td>\n<\/tr>\n
Press<\/td>\n165#<\/td>\n<\/tr>\n
Dead Lift<\/td>\n445#<\/td>\n<\/tr>\n
Total <\/strong><\/td>\n945#<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Monday 9\/6\/2010 – CFCP (Labor Day Free WOD) <\/u><\/strong><\/p>\n

Ah, the baseball WOD. I have heard about it, but never actually did it. This was a slight variation, but still fun and actually a hell of a lot more work that it looks like. <\/p>\n

    \n
  • 10 pull ups <\/li>\n
  • 10 burpees <\/li>\n
  • 10 squats <\/li>\n
  • 10 sit ups <\/li>\n
  • 400m run <\/li>\n<\/ul>\n

    I ended up with 4 total rounds as I started my last run right as the clock had about 10s left. <\/p>\n

    Wednesday 9\/8\/2010 -  CFCP <\/u><\/strong><\/p>\n

    I was looking forward to this WOD all day. I love barbell stuff and this one looked right up my alley. The WOD was very 90 seconds, do 2x of: <\/p>\n

      \n
    • 3 hang cleans (155#) <\/li>\n
    • 3 box jumps<\/li>\n<\/ul>\n

      I was really apprehensive about Rx’ing this one as 155# is a lot for 60 hang cleans. I think I did really well for the first 4-5 rounds. After that, though, I started lapsing on the 90s round limit and just proceeded as needed. There was supposed to be a strength WOD after this one, but I had nothing left and didn’t do it. <\/p>\n

      Thursday 9\/9\/2010 – CFCP <\/u><\/strong><\/p>\n

      I was itching to do a WOD today. Life’s been so incredibly stressful and these WODs are literally keeping me sane. I saw this one on the CFE blog and thought I’d give it a whirl. It was 4 rounds of:<\/p>\n

        \n
      • 10 KB Swings (1.5 Pood)<\/li>\n
      • 25 double unders<\/li>\n<\/ul>\n

        This took me 8:45. The swings weren’t really bad. Most of my crap time was spent on double unders. They are getting better, but they still are not my best skill. I am starting to be able to get strings of 4-8 at a time. <\/p>\n

        After the above, I did a quick little strength WOD to help work on my total: <\/p>\n

          \n
        • Strict Press 3 – 3 – 3 – 3 – 3 (95, 115, 135, 155, 165(F))<\/li>\n<\/ul>\n

          Friday 9\/10\/2010 – CFCP (Heavy metal Night)<\/u><\/strong><\/p>\n

          Have I ever mentioned how much I LOVE heavy metal night? Granted, by about 4pm on Friday, I am ready to pass the hell out, but I always have this to look forward to. Over the course of the night we did: <\/p>\n

            \n
          • 5x 1 minute OH Squat Hold<\/li>\n
          • 2x 3 Split Jerk @ 70% (135#, 155#)<\/li>\n
          • 5x 3 Split Jerk @ 75% (185#)<\/li>\n
          • 6x 5 Romainian Dead Lift (185#, 185#, 225#, 225#, 225#)<\/li>\n<\/ul>\n

            Saturday 9\/11\/2010 – CFCP (Open Gym)<\/u><\/strong><\/p>\n

            My heels and the inside of my calves right above my heels have been hurting quite a bit lately. I think it’s from my shitty form on double unders. You know, your feet constantly smashing into the ground probably isn’t a good thing. <\/p>\n

            At any rate, this was a team WOD, but everyone had to do everything.I partnered up with Paula for a strategic fireman’s carry. Hehe. <\/p>\n

            Jason made this WOD to honor the 411 first responders that died at the World Trade Center 9 years ago today. He called it “The 411” as there’s a rep\/meter for every one of them that perished on that day trying to help people. He gave a great speech before the WOD. It was: <\/p>\n

              \n
            • 50 wall balls<\/li>\n
            • 100 double unders<\/li>\n
            • 50 box jumps<\/li>\n
            • 200m fireman’s carry<\/li>\n
            • 11 HSPU<\/li>\n<\/ul>\n

              Paula and I finished this in 23:<something>. I don’t know the exact time. My lower legs started hurting so badly after the double unders that I could barely do the box jumps (I stepped) then, the run… well I couldn’t. I walked as fast as I could after Paula. She used a med ball for her weight. I don’t think she could carry me if she wanted to. When I finally caught up to her, I carried her back. There was no running. How in the hell these guys pull people out of burning buildings is beyond me. <\/p>\n

              After the WOD, I talked to Mike for a bit about the pains I’m having and he recommended that I lay off running\/jumping for a week or so plus do lots of stretching\/rolling in the calf area. <\/p>\n","protected":false},"excerpt":{"rendered":"

              Saturday 9\/4\/2010 – CFCP (CF Total Challenge) I can say with a high level of certainty that I totally did not feel like doing this WOD. I was really tired from being up the night before and honestly, I didn’t feel like I “got going” until we got to dead lifts. During the squats, I […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[40,44,69,145],"class_list":["post-1254","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-crossfit","tag-crossfit-total","tag-heavy-metal","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1254","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1254"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/1254\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1254"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}