CrossFit WOD: 10 ladder with some fun!

The best thing about CrossFit, aside from the results, is the constantly varied workouts one can do. If you really wanted, you could never do the same workout twice. That is what I love about this. I'm not bored, I'm enjoying putting myself (and others) through this kind of variation. Keep the body guessing - that is what gets results.

After our son, who is in quite the pain due to his 6-month shots, went to bed, my wife and I headed out to the very active and public street in front of our house. The best thing about it being busy is that a LOT of people look at us and even stop to ask what it is we are doing. Anyway, we headed out to to take on this fun WOD (idea was from Rogue Fitness's WOD today):

10-9-800M run-7-6-5-400M run-3-200M run-1 ladder of:

Sumo-deadlift high pulls (95lb/45lb women)
Squat jumps
Burpees.

So in other words, on any of the numbers above besides the running part, you do the exercises above. It makes for a great way to get the running in and it keeps thing varied and fun.

I didn't time myself today, neither did Amy. I was going to have the 200M run with 95lb overhead but there were too many people walking outside and the darkness made it a bit unsafe.

On a side note, I love working out with my wife. She's such a trooper.

Until next time,

Tyler

CrossFit: Birthday workout

Ok, while perusing the Interwebs, I came across a site that seemed to have a good list of WODs. I noticed one that could utilize the new wall ball/slam ball I got, called "Colleen's Birthday Workout."

It's 4 rounds of:

16 Wall ball shots (20lb)
16 Double-unders (DUs)
16 Power-snatches (I used 95 lbs)
16 DUs

My time was 9:02 with 95lbs. I'm happy with the time. I don't have 2.5 or 1.5 lb plates so I had to scale up. Otherwise my time would have been better I believe.

Great workout! Thanks Front Range CrossFit for the WOD!

Best,
Tyler

CrossFit Football: 8.24

CrossFit Football's main site had this killer WOD on Tuesday:

In reps of 21-15-9:

Push Press - 135 lbs
Ring Dips
Burpees
Calorie Row

I did not row but did everything else to scale. Wish I had a rower!  It's been 1.5 months since I've done ring dips so I suffered on these -- bad. It's a good thing I have my own equipment now as I'm super excited to work on my weaknesses. I had a great time IMO.

Best,
Tyler

CrossFit WOD: Mainsite: TUESDAY 100824

Well, I'm back at this blog and will be posting my updates daily on my WOD results, articles regarding nutrition, exercises, rest, etc. I hope you stay tuned for them!

Yesterday's WOD (Tuesday) I followed the mainsite. It's as follows:

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:

50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

For time!

My time was 25:23! I know I did very well in comparison to the elite member's time. I have great jumping skills (thank you 15+ years of basketball) and I know this helped me a lot. I scaled because I don't yet have a pullup bar, so I did ring pullups instead. Great WOD all in all! Amy got 26:27 scaled to a 7 inch jump. She did very well! Watch out!

To health,

Tyler

Stay tuned...

Sorry for the hiatus but we're in limbo with moving to a new state, etc. Priorities! ;-) I'll be coming at ya soon with daily updates so stay tuned.

Best,

Tyler