Friday Fun!

Got up early to wod this morning with the 6 am crew (and I didn't even have to go to work today!). What can I say? I love those guys!

Although, I did cringe a little when I saw this:

That's a lot of running and rowing... even for two people. 

The game plan that Oscar and I made up was to start with the running. That's our weakest element, then the pull-ups to rest our legs a bit before the row. We would do the sit-ups and goblet squats last. The run we would do relay style in single lap (one lap around the block is 300m) increments. The pull-ups in sets of 5, rowing in 500m splits, sit-ups in sets of 25 and goblet squats in sets of 10. 

Naturally, that's not how it really worked out, but I think what we did ended up suiting us better. 

The run we did as planned, which went really well because you were rested after each lap and could go all out every time. Because I started the running, while I waited for Oscar to finish his last lap, I got set up for the pull-ups. When he finished, I was able to immediately start and knocked out 15, then Oscar picked it up and did what he could. I ended up doing more but I'm stronger at them then he is so it worked out. While I finished the pull-ups, he got ready for the rowing. Since he's stronger at that he pulled more of the weight for rowing. Sad face, but I'm just not a great rower. I felt kinda bad. Oh well. While he finished that, I moved over to the sit-ups and got ready, so that while Oscar was resting from the rowing, I just busted out the as many sit-ups as I could then we switched. It worked the same way for the goblet squats too.

Our end result: 36:04

We were even the first to finish! And we're not the fast people by any means. I was extremely proud of our performance. And it shows how far we both have come since starting Crossfit. It was awesome.

On a side note, check out some of the awesome surf in IB from yesterday.

Jump Around

Today was another of those "it doesn't look so bad" days. Just like every other time too, I was horribly wrong. Guess that I'll never learn. It will always be bad.

No weights, but tough work nonetheless.

I started the first two rounds not using a band for pull-ups, but I knew that wouldn't last. By the third round I was on the red band. The pull-ups were still a struggle. 30 seconds of max effort, even with pacing, is tough. I was exhausted after 20 seconds and really had to push to get in a couple more reps each time. 

The tuck jumps sucked, but once I got a pace going I felt good. I actually was able to get more reps at the end than in the beginning. Laura made us turn around and face the back wall away from the clock a few rounds in. Except my shin hurts now. Boo!

Lastly, the sit-ups. My game plan was to be consistent. I'm not very fast at doing them, but I held on and managed to get 15 almost every time.

Here's my breakdown at the end of it:

Pull-ups: 154 reps

Tuck jumps: 447 reps

Sit-ups: 158 reps  

Total: 759 reps

I'd say that's not too shabby.

On a side note, I wore my Reebok Crossfit Nanos for the first time today. Not too bad. They definitely need a break in period. I'll do a shoe comparison/review once I get a good feel for these. 

I got the black and grey ones.

Hoku chilling outside this afternoon.

Check out this pic that Laura took this morning. My minions!

Pull-ups!

PFA time!

No CrossFit yesterday, I had to rest up.

It comes along twice a year and it is once again time... the Physical Fitness Assessment (PFA). One of those things you have to do when you're in the military. I don't know who decided that some pushups, sit-ups, and a 1.5 mile run accurately assess your fitness, but hey, I'm sure someone gets paid a lot of money to figure this crap out.

Lately, due to the whole problem of being on a ship and not really doing anything that helped my metabolic conditioning, my scores have tanked. Nothing super horrible, but definitely nothing to be proud of.

Enter CrossFit.

My approach this time was to treat it like a WOD. This is how it would look if it were a WOD.

2 min AMRAP: situps

2 min rest

2 min AMRAP: pushups

5 min rest

1.5 mile run for time

Not bad huh?

I did:

92 situps (101 is max score)

46 pushups (46 is max score)

13:00 run

Since starting CrossFit, I added 12 sit-ups and cut nearly a minute off my run time. I'd say this stuff works.

All Over The Map

Some days, I'm just not moving as fast as I'd like in the morning. Today was one of those days. Went to bed at a reasonable time, but I was just so tired when I woke up.

Good thing Laura was around this morning. That meant some good DU practice before starting the WOD, which gave me time to get myself moving. I didn't do so bad. For some reason I would always trip up when I got to 9. Every time. Maybe I'll have better luck next time. 

On to the WOD.

It was a pretty long one. 
The HSPU were the worst, I think. I was able to do them with only one mat. By the end though I was only doing them for about 15 of the 20 seconds. 
I tried to work on my speed during the box jumps. It went... eh. Not super good, but better than before. I like 20 seconds of box jumps, they are doable before I get all exhausted. I will admit that I almost face planted into the box one time though. I survived it and recovered thank goodness. 
The L-sits were not a favorite either. I could only hold the "L" for about 5 seconds and spent the rest of the time in the tuck position. Watching the clock tick by while hanging on to the bar was the longest 20 seconds of the workout.
This WOD got me moving, but it wasn't a favorite. Hopefully, I'll have a better day tomorrow.
On a side note, here's my dinner plate tonight.

Paleo leftover meal. Garlic roasted pork, sauteed spinach with bacon, and asparagus. Mmm.

My WOD in Pictures

So today I had to be at work early... 0630. That meant I couldn't get my usual 0600 class. I hate that. I debated going for an evening class, then found out that I had been tasked to attend another meeting tomorrow morning. So again, no class. What's worse, I have no idea where the place for the meeting is. So now instead of an evening class, I had to go an scope out where this joint was. (I hate being late for things and I have a horrible sense of direction, scoping the place out was a must.)

After two days off (one of which was my first cheat day since sticking to paleo... it was an amazing aka the best brunch i've ever been to kinda cheat... I didn't feel bad), but I knew that I needed to do something.

So I came up with this to do at home:




150 of these


Followed by 150 of these


Finally, 150 of these


I don't own an abmat, so I improvised with a towel instead


How it turned out in the end...

Originally, I was going to do two rounds. Boy was that ambitious! I knew right away there weren't going to be two rounds. I almost visited pukie in the middle of the sit-ups!

Crossfit people are crazy... who else would think of a workout like that for themselves??