Pulled this WOD from CrossFit Camden. It's a great test of stamina and endurance.
"Allie"
400m run
20 pullups
400m run
15 wall ball shots (14#)
400m run
10 burpees
400m run
5 tire flips
Results: 11:50-ish
Felt the lung burn, so I know I pushed myself -- that was my main goal.
My previous time for this was around 14 minutes, but I think the 400m run at C2 is a bit short.
Showing posts with label tire flips. Show all posts
Showing posts with label tire flips. Show all posts
Monday, March 7, 2011
Saturday, August 7, 2010
Allie
I'm supposed to be doing the dishes while husband mows, but you know I had to get on here and post my WOD first, right? :)
This morning we did "Allie" -- yep, named after one of my friends from the gym. She won the honor of creating a workout to torture us all after her slam-dunk victory on the Paleo challenge during April and March. My goal was to be my time from my first attempt on this WOD.
This WOD is deceiving -- it looks simple, just run a mile with some other stuff thrown in. But if you go all out, it really gasses you! Plus the humidity was horrible this morning, though thankfully there was cloud cover to keep the sun from totally scorching us on the runs.
Pullups were accomplished as follows: 5-5-5-4-1. My goal was sets of 5, but in hindsight, that isn't enough of a challenge for me. I regularly do sets of 5 deadhangs at the pool -- with kipping in play, I should be able to bust out more like 7 or 8 in a row. But then again, at least I didn't forget how to kip like I did on Wednesday's deadlift-pullup WOD. I'll be happy with 5's for today, and go for more next time. :)
Wall balls were to the 10' mark with the 14# ball. Forgot that Allie was using the 20# ball, and that I meant to use that one too. I think I'd be OK with throwing that to the 8' line. :)
OMG, runs must've been sooooooo slow. Like I've been saying for a bazillion years, I need to hit the track and do several 400m sprints to assess where I'm at. Did you guys know that in high school I ran a sub-6-minute mile, and a 400m in the 1:40s? I was fast as shit. Right now my weight is about 15 pounds heavier, mostly due to musculature I've built in my core, back, chest, shoulders and arms, so it's gonna be a lot harder to move my mass that fast. I'd like to bring my 400's down to the 2 minute mark. Should be doable -- my most recent timed mile was around 8:30.
OK, now I will go work on the kitchen. We have been ignoring it all week and it's a total disaster. I'm going to put on my fav NPR show ever, Wait Wait Don't Tell Me, and hopefully that will help pass the time. :)
This morning we did "Allie" -- yep, named after one of my friends from the gym. She won the honor of creating a workout to torture us all after her slam-dunk victory on the Paleo challenge during April and March. My goal was to be my time from my first attempt on this WOD.
"Allie"Results: 14:10 -- took 37 seconds off my old time, woot!
Run 400m
20 pullups
Run 400m
15 wall ball shots (20#)
Run 400m
10 burpees
Run 400m
5 tire flips
This WOD is deceiving -- it looks simple, just run a mile with some other stuff thrown in. But if you go all out, it really gasses you! Plus the humidity was horrible this morning, though thankfully there was cloud cover to keep the sun from totally scorching us on the runs.
Pullups were accomplished as follows: 5-5-5-4-1. My goal was sets of 5, but in hindsight, that isn't enough of a challenge for me. I regularly do sets of 5 deadhangs at the pool -- with kipping in play, I should be able to bust out more like 7 or 8 in a row. But then again, at least I didn't forget how to kip like I did on Wednesday's deadlift-pullup WOD. I'll be happy with 5's for today, and go for more next time. :)
Wall balls were to the 10' mark with the 14# ball. Forgot that Allie was using the 20# ball, and that I meant to use that one too. I think I'd be OK with throwing that to the 8' line. :)
OMG, runs must've been sooooooo slow. Like I've been saying for a bazillion years, I need to hit the track and do several 400m sprints to assess where I'm at. Did you guys know that in high school I ran a sub-6-minute mile, and a 400m in the 1:40s? I was fast as shit. Right now my weight is about 15 pounds heavier, mostly due to musculature I've built in my core, back, chest, shoulders and arms, so it's gonna be a lot harder to move my mass that fast. I'd like to bring my 400's down to the 2 minute mark. Should be doable -- my most recent timed mile was around 8:30.
OK, now I will go work on the kitchen. We have been ignoring it all week and it's a total disaster. I'm going to put on my fav NPR show ever, Wait Wait Don't Tell Me, and hopefully that will help pass the time. :)
Friday, April 9, 2010
2-a-days
It wasn't my original intention to do two WODs today, but what the hell, I did anyway. :-D
--
AM WOD
This morning I did a makeup of yesterday's WOD between coaching the 0630 and 0830 classes. My back was just so tight yesterday, I couldn't get myself to the box to get the WOD done.
And I also must admit to resting a bit too much, and wearing gloves. I had wussy grip today, ew.
--
PM WOD
This WOD was created by one of my best buds at our box, Allie. She is amazing and inspires me every day. She was the winner of our Paleo challenge, and in addition to some other not-so-great prizes, she got to make up her own WOD! I think she did a great job coming up with something challenging but fun. :)
Um... in a word -- SLOW. I came out of the gate pretty fast, but my runs were just sucking by the 3rd and 4th 400's.
And can I just say the wussy hands factor came into play majorly in how long it took me to do my pullups. I was back down to sets of 2 and 3. BOOOOOOOOO. I know it was my 2nd WOD, but seriously! I need to be doing a minimum of 3 pullups every time I get on the bar.
Coming soon -- tire flips video. Our tire is only ~100#'s, so it's not that hard to flip, but it still *looks* badass. :-D
--
With WODs covered, here are some links I've seen the last day or two. The first one I'd really like your comments on.
--
Lisbeth yet again provides some very meaty food for thought, this time the subject is females scaling pushups, a topic that I have actually spent a lot of time thinking about and researching. This, to me, is a breath of fresh air. I have a hatred of knee-pushups.
Get Off Your Knees
--
Stop Being Content and Become Great
--
I haven't been gainfully employed in over 1 year now, and that still feels really... strange. Reading this article about what "work" really means was good for me. It's hard to uncouple your self-esteem from job performance and salary, and instead derive self-worth from things you accomplish on your own.
Some quotes:
--
AM WOD
This morning I did a makeup of yesterday's WOD between coaching the 0630 and 0830 classes. My back was just so tight yesterday, I couldn't get myself to the box to get the WOD done.
WOD: 150 kettlebell swing (32k/24) Every time you drop the kb, run 150m.I have to admit this one intimidated me. I feel pretty confident with the 45#/20kg bell, but the 53#/24kg bell is just BIG. After the 3rd set of swings, when I only got 14, I wanted to just cry and give up. I'm proud of myself for finishing.
Results: 23:59 (sets of: 20-20-14-16-20-15-15-15-15)
And I also must admit to resting a bit too much, and wearing gloves. I had wussy grip today, ew.
--
PM WOD
This WOD was created by one of my best buds at our box, Allie. She is amazing and inspires me every day. She was the winner of our Paleo challenge, and in addition to some other not-so-great prizes, she got to make up her own WOD! I think she did a great job coming up with something challenging but fun. :)
"Allie"Results: 14:49
For time:
400m run
20 pullups
400m run
15 wall balls (20/14)
400m run
10 burpees
400m run
5 tire flips
Um... in a word -- SLOW. I came out of the gate pretty fast, but my runs were just sucking by the 3rd and 4th 400's.
And can I just say the wussy hands factor came into play majorly in how long it took me to do my pullups. I was back down to sets of 2 and 3. BOOOOOOOOO. I know it was my 2nd WOD, but seriously! I need to be doing a minimum of 3 pullups every time I get on the bar.
Coming soon -- tire flips video. Our tire is only ~100#'s, so it's not that hard to flip, but it still *looks* badass. :-D
--
With WODs covered, here are some links I've seen the last day or two. The first one I'd really like your comments on.
--
Lisbeth yet again provides some very meaty food for thought, this time the subject is females scaling pushups, a topic that I have actually spent a lot of time thinking about and researching. This, to me, is a breath of fresh air. I have a hatred of knee-pushups.
Get Off Your Knees
"Do tire push-ups, bench push-ups, ring push-ups, wall push-ups. If you don’t have real honest-to-God, chest-to-deck push-ups, then do whatever you have to do in order to get the push-ups done. Tire, rings, wall. But NEVER knee push-ups.
Seriously. Simply decide that you would rather eat glass than ever go to your knees again."Post thoughts to comments. How did your own pushups progress? Do you think putting down your knees to scale, rather than changing the angle, hampered your progress to "the real deal"?
--
Stop Being Content and Become Great
"No matter what happens in life or in your training, if you live outside your comfort zone then nothing can knock you off your game. Sure things might knock you back a step or two, but you are the type of person in which problems and other negative things just bounce right off of because you are used to being outside your comfort level."I really need to cultivate this type of thing in my life, because I definitely get too set in my ways, and too upset when things suddenly change.
--
I haven't been gainfully employed in over 1 year now, and that still feels really... strange. Reading this article about what "work" really means was good for me. It's hard to uncouple your self-esteem from job performance and salary, and instead derive self-worth from things you accomplish on your own.
Some quotes:
"My definition of work now is that it’s an activity which is undertaken for a productive outcome."
"This turns work into something more like a state of mind than a set of particular activities."
"Work isn’t a place which I go to, or a certain portion of the day; it’s the meaningful stuff which I do, the contributions which I make in the world."
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