today's WOD

100 overhead squats, 75 lbs.

Didn't time it. Took me four sets. If I warmed up better, I could have done it in three. It's like there's a lesson in there. Hmm.

added a new person to the wod

3 rounds for time (taken from www.crossfit.com)

21 pull ups
21 40lb kettlebell swings
21 (20lb) medicine ball wall ball shots (about a 10 foot target)-this was done in place of the thursters
800-1000 m run (we estimated the distance)


I did it in 30:26.

Last two days

Played some volleyball yesterday. I only played two games, but I was pretty worn down from the previous day's workout. My knees hurt.

Today I took the dog to run around at the field. Tied her to the soccer goalpost and did some Tabata Sprints. Better than nothing.

Fight Gone Fairly Bad

And it went a little something like this....

3 rounds

Wall Ball (14 lb medicine ball)
Push Press (65 lbs)
Sumo Deadlift High Pull (also 65)
Box Jump (24" box)
Sit ups

That's some tiring stuff! Next time I'll keep score. This would be an almost perfect one to track progress with. I suppose I could de-wimpify it and use the 20 lb medicine ball.

today's fun

Used the heavy bag a little today. Went like this:

100 punches
15 broad jumps, burpees, jump squats
50 punches
12 broad jumps, burpees, jump squats
9 broad jumps, burpees, jump squats

Had planned on hitting the bag 50 times between sets and 100 times on either side of the workout. The baby was crying a lot so I took the gloves off and didn't bother putting them back on again.

inspired by fight gone bad

4 rounds 1 minute each

burpees
65 lb push press
sit ups
wall ball (20lb medicine ball)
20 inch box jumps

experiment

Did five rounds of:
5 press (135 lbs), 10 medicine ball tosses (20 lbs, straight up), 5 pull ups

Went lighter than normal on the press since the other stuff was mixed in. Did some vacuuming between sets, would have been better to have a set rest time I guess. Either way, was fun.

5 pull ups
10 push ups
15 squats

taken from www.crossfit.com

20 minutes-me and DJ the most did about 17 rounds. It was hard to keep count.

This was DJ the most's first time doing a crossfit workout. He kept moving the whole time.


During our workout (it was done on a public basketball court) I noticed people about 50 yards away watching. After we finished I noticed that one guy was doing push ups and leg raises. The lady of the groups (possibly a mom) was leading the kids in jumping jacks. That was pretty awesome.

Monday moring = no work

Swings and TGUs were done with a 40 lb KB
100 Hand 2 hand kb swings (50l/50r)
10 Turkish Get Ups (5l/5r)
20 minute run around the city

an African proverb to get you going

Every morning in Africa, a gazelle wakes up.
It knows that it must run faster than the fastest lion or it will be killed.
Every morning a lion wakes up.
It knows that it must outrun the slowest gazelle or it will starve to death.
It doesn't matter whether you are a lion or a gazelle.
When the sun comes up, you better start running.

nice snatch and burpee workout

This was done with a 40lb kb.


20 snatches (10l/10r)
1 burpee
18 snatches
3 burpees
16 snatches
5 burpees
14 snatches
7 burpees

down to.....

4 snatches
17 burpees
2 snatches
20 burpees

18:36

1st post

This is my first post. I am obsessed with BJJ and Kettlebells. I'll post more stuff later.