Dumbbells for CFFB

My gym programmed a CFFB WOD for today, so I did that on my own this afternoon while husband did his thing. That's about as close as husband and I get to working out together. :)

Complete 4 rounds:

Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT

*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.

Results: 25#, 27.5#, 30#, 32.5#

Our CF gym is inside a "globogym", so that's why I had access to weird dumbbell weights.

I probably could've pushed the weight a bit more, but honestly it's Saturday and I just didn't feel like it. :-D

And we also ran the mile to and from the gym. :)

Garage workout

Warm-up

3 rounds:
3 pullups
6 pushups
9 squats

WOD

5 rounds:
10 KB deadlifts (40#)
10 DB front squat (12# dbs)
10 DB push press (12# dbs)
5 band-assisted muscle ups
20 Abmat situps

Results: 21:43

WOD-ing with ThomASS

I'm visiting one of my best friends right now, in the town where we both did our undergrad degrees. He's graduating with his PhD this weekend, and I am so damn proud of him. :)

He did a quick vacation WOD with me yesterday.

10 rounds:
10 pushups
10 situps
10 squats

We didn't time ourselves, but we were sweaty and breathing hard, and he said he's feeling it in his arms a bit today. I definitely convinced him that simple workouts done for time can be pretty effective. :)

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Today I finally dragged myself off the couch around 7 (we had some drinks last night, so it was a *very* lazy day) and did a ramped-down version of this killer WOD.

5 rounds:
10 dumbbell hang squat cleans
10 dumbbell push presses
10 dumbbell front squats
10 man makers

Results: ~27 minutes

I used my 12# dumbbells, which was a lot easier than the 20 pounders I used last time I attempted the full version of this one. But still a good workout. Those man makers are a freaking arm-killer!

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Erin is certified! And I really need to finish the write-up of my cert...

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Why Can't You?


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And in a similar vein -- But what CAN I do?


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This is a great explanation of why I need to get started with a new list of goals. And a plan to achieve them...


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Top 10 intermediate mistakes

#10. Taking yourself too seriously. I get it, this Crossfit stuff is awesome and fun. However, in the end it is about working out. You aren’t good enough to get mad. Maintain some perspective on the whole thing. Your family, your religion, your country… these are things to take seriously.

If you don’t enjoy the journey, you’re in it for the wrong reasons.

Bonus: #11. Newsflash: You probably aren’t going to make it to Aromas. Neither am I. Here is the weird part- it doesn’t really matter. Honestly, it is a little anti-climactic. You have to love  training and working hard for its own sake, not for the sake of some competition you probably aren’t going to make.

I added the italics. Lately CrossFit hasn't been fun for me. And reading this reminded me that it should be. And if it's not, something needs to change. I'm working on it.

My arms are toast

I was already feeling sore from rope climbs, ring dips and pushups yesterday, and then I decided that during today's open gym I would make up the crazy WOD from Thursday, which was my 3-1 rest day.

Oh. My. God. The finish time speaks for itself. A WOD hasn't taken me that long since I did Eva just after Thanksgiving.

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WOD:

5 rounds, for time:
10 DB hang squat cleans (35#/20#)
10 DB push presses
10 DB front squats
10 DB man-makers
5 pullups

 Results:  57:47 - as Rx'd

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Even though this took me F-O-R-E-V-E-R, I'm proud to say that this was my first "as Rx'd" WOD with pullups in it. I said I would be off the band for pullups by the end of the month, and as of today, I have officially given them up. I may be doing pullups one at a time for some WODs in the next few weeks, but I will be doing them on my own.

The worst part of the round for me was the pushup within the man-makers. I was happy to have done all my pushups on my feet yesterday, but today they weren't there, and I was back on my knees by round 2. I think I just need to do WAY MORE pushups to get better at them. It's not as sexy as working on your pullups after the WOD, but I think at this point it's holding me back and I need to pick a minimum number to complete each day. Grease the groove to get better.

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I brought some SunButter,  along with apple slices, carrots and celery, to share after the Mud Run training was over. A few people got a chance to try it. And we had some good discussion about what foods aren't part of a Paleo diet, and what foods you do eat. I'm hoping that the information we share at the new Paleo Challenge blog will get people thinking, and help keep everybody motivated about making a switch to Paleo, even if it's just for the next 6 weeks.

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Almost forgot to share the most hilarious part of completing this WOD. Smashing my chin off the pullup bar during round 4. Note to self -- it's cool to kip with all you've got, but look at the bar when doing so. I think I escaped relatively unscathed, considering I probably could've cracked a tooth or something gnarly. Considering this a warming to anybody reading this!