To workout today was crazy as my body is still recouping from the torture I put myself through yesterday. But those soldiers get no breaks, why should I?
The skill was box jumps in a set of 5x3. Go as high as you can for 3 reps. I got up to 54 inches and stopped as I didn't want to hurt myself. My record is 58".
The WOD was as follows:
5 muscle-ups
10 power cleans (135lbs)
Hill run (200M hill)
x 5 rounds for time!
My time was 20 minutes but I wasn't going for time. I took my time on the muscle ups since I need work on them. It was a fun WOD and I look forward to more muscle ups! Train your weakness!!!
Best,
Tyler
July 5, 2010
CrossFit WOD: Happy 4th of July! Celebrate with "Murph"
Today we celebrated our great country's birthday with the hero workout "Murph." Now I've done Murph before, but this time was special for the following reasons:
Murph is the following:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
For time! (20lb weight vest optional)
My first mile, I trotted a sub-6 minute mile! Too fast I think for this WOD. But I ended up finishing at 35:33. Pretty close to my last time, but I shared a pullup bar with 3 guys so I had to do a bit of waiting. I think I could've done it faster though.
I'm super proud of my wife for doing it to scale! She got 54 minutes and some change, but did everything. So awesome!
Here is the crew, as well as Kate Rawlings and myself:
Me and Kate, a 2010 CrossFit Games competitor!
- My wife got to experience it.
- It was a holiday
- Kate Rawlings (from CrossFit Cleveland - going to the 2010 CrossFit Games!) showed up and worked out with us!
Murph is the following:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
For time! (20lb weight vest optional)
My first mile, I trotted a sub-6 minute mile! Too fast I think for this WOD. But I ended up finishing at 35:33. Pretty close to my last time, but I shared a pullup bar with 3 guys so I had to do a bit of waiting. I think I could've done it faster though.
I'm super proud of my wife for doing it to scale! She got 54 minutes and some change, but did everything. So awesome!
Here is the crew, as well as Kate Rawlings and myself:
Me and Kate, a 2010 CrossFit Games competitor!
July 2, 2010
CrossFit WOD: GHDs and DB Thrusters
I was a little sore coming into today. I may have tweaked my hamstring running or something but once I got warmed up, I felt a lot better.
Today we hit up one of the main site's WODs. But before that, we dove into hang cleans (or hang power cleans). My weight was as follows:
135-155-185-195-205
Here's a video of me doing 185 I believe:
After the skill work, the WOD was as follows:
What a brutal little WOD. This was my second time doing GHD situps in a WOD and I need to work on them... I will be super sore again but it's all worth it. I also need to do DB work - cleans, presses, thrusters, etc. I think I'm getting too comfortable with the bar and I can't let that happen. I need to vary it up. The sad thing is that I'm moving in one week and I won't have a gym to go to! So while I slowly build up my own equipment (I'm buying bumpers and bar in a couple weeks), I will have to make due with what I have laying around or at the parks... ugh.
Oh well, on to the next step in our lives. Watch out Milwaukee, I have something planned for you....
Best,
Tyler
Today we hit up one of the main site's WODs. But before that, we dove into hang cleans (or hang power cleans). My weight was as follows:
135-155-185-195-205
Here's a video of me doing 185 I believe:
After the skill work, the WOD was as follows:
15 DB thrusters (50 lb db's)
30 GHD situps
x3 rounds for time!
What a brutal little WOD. This was my second time doing GHD situps in a WOD and I need to work on them... I will be super sore again but it's all worth it. I also need to do DB work - cleans, presses, thrusters, etc. I think I'm getting too comfortable with the bar and I can't let that happen. I need to vary it up. The sad thing is that I'm moving in one week and I won't have a gym to go to! So while I slowly build up my own equipment (I'm buying bumpers and bar in a couple weeks), I will have to make due with what I have laying around or at the parks... ugh.
Oh well, on to the next step in our lives. Watch out Milwaukee, I have something planned for you....
Best,
Tyler