CROSSFIT.
Seems so strange that ONE THOUSAND days ago, I began this journey. I was heavy, out of shape, limping...it was bad. I felt like if I stuck with it, I'd lose the weight, get into better shape, and hoped the knee would get better so I wouldn't have a limp. I was wrong...on ONE aspect anyway :)
I did stick with it and I have lost off the 'extra' weight and I not only got into better shape, I got into AMAZING shape!! The part I was wrong about...the knee. It didn't get better, so I had surgery. THEN the knee got better, I continued my workouts...then I hurt the other knee. So here we go...
Starting, almost, all over again. I can tell that I am not as bad as when I originially started...I am sore after workouts, but NOTHING like 1000 days ago!! I can only hope the added weight will fade faster then the first time and I won't be here saying I finally got back into shape in 750+ days! Todays workout...
Warmup:
Joint Mobility
then...
25 double Unders (for those of you like me, I did 75 regular jump ropes)
10 Squats
x3
WOD (for time):
21-15-9
Box Jumps (I did step ups)
Power Snatch (I did 45lbs)
Hand release push ups
My time wasn't good, 10:13, but I can only get better! I brought Tony with me today and there were three others there...Dave doesn't know me well and offered me to sit out the rest of the workout. ABSOLUTELY NOT!!
FINISHER:
Like a relay team of the five of us...max distance sled push in 5 minutes. Our team got 1100 yards.
Wednesday, September 26, 2012
Friday, September 21, 2012
Day 995
CROSSFIT.
So today was my first day back to 'normal' workouts. I had tried Crossfit prior to my surgery and really fell in love with it! I had been keeping in touch with the owner at Crossfit Loomis and the moment I was released, sent him an email!! Today was the first day it worked out for both of us...only 8 days since my full release from knee surgery!
Todays workout (or in "crossfit language," WOD) was called "Jeremy."
Warmup:
Joint Mobility
then...
20 Kettle bell swings
100 meter run (I did 100 meters on the row machine)
10 Pull ups
x3
WODD, "Jeremy":
21-15-9
Over Head Squats (OHS)
Burpees
For those of you that haven't done Crossfit before, it works like this...
They set the time, sometimes is going backwards and you do as much as you can until the timer goes off...sometimes you have to complete the workout for time. "Jeremy" was a complete for time workout. It consists of 21 OHS's, 21 burpees...then 15 OHS's, 15 burpees...then finally, 9 OHS's, 9 burpees. Then you are done.
After "Jeremy", we each grabbed a 25lb plate in EACH had, walked 200 meters. You are done. Head home!!
So today was my first day back to 'normal' workouts. I had tried Crossfit prior to my surgery and really fell in love with it! I had been keeping in touch with the owner at Crossfit Loomis and the moment I was released, sent him an email!! Today was the first day it worked out for both of us...only 8 days since my full release from knee surgery!
Todays workout (or in "crossfit language," WOD) was called "Jeremy."
Warmup:
Joint Mobility
then...
20 Kettle bell swings
100 meter run (I did 100 meters on the row machine)
10 Pull ups
x3
WODD, "Jeremy":
21-15-9
Over Head Squats (OHS)
Burpees
For those of you that haven't done Crossfit before, it works like this...
They set the time, sometimes is going backwards and you do as much as you can until the timer goes off...sometimes you have to complete the workout for time. "Jeremy" was a complete for time workout. It consists of 21 OHS's, 21 burpees...then 15 OHS's, 15 burpees...then finally, 9 OHS's, 9 burpees. Then you are done.
After "Jeremy", we each grabbed a 25lb plate in EACH had, walked 200 meters. You are done. Head home!!
Monday, September 17, 2012
Crossfit Lingo
AMRAP: As Many Rounds/Reps as Possible
BS: Back Squat
BW: Body Weight
CF: CrossFit
CFWU: CrossFit Warm-up
CLN: Clean
C&J: Clean and Jerk
DL: Deadlift
EMOM: Every Minute, On the Minute
FS: Front Squat
HC: Hang Clean
HSPU: Head Stand Push Up - Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSC: Hang Squat Clean - Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
KB: Kettlebell
KTE: Knees To Elbows (K2E)
MU: Muscle Ups - Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OHS: Over Head Squat - Full-depth squat performed while arms are locked out in a wide grip press position above the head and in line or slightly behind the ears
PC: Power Clean
PR: Personal Record
PP: Push Press
PJ: Push Jerk
PSN: Power Snatch
PU: Pull Ups
SC: Squat Clean
SDHP: Sumo Deadlift High Pull
SN: Snatch
SQ: Sqaut
TTB: Toes to Bar (T2B) - Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat
WOD: Workout of the Day
#: Symbol for pounds or lbs
OTHER TERMS:
The "Heroes" - A Hero workout is a tribute workout in honor of a fallen CrossFitter (either Soldier, Sailor, Airman, Marine, Firefighter, Police officer) that died in the line of duty. They are tough and among the most difficult of WOD's. There are sadly too many of them.
Paleo and Zone - Types of diet and nutrition protocol commonly found in the CF lifestyle
BS: Back Squat
BW: Body Weight
CF: CrossFit
CFWU: CrossFit Warm-up
CLN: Clean
C&J: Clean and Jerk
DL: Deadlift
EMOM: Every Minute, On the Minute
FS: Front Squat
HC: Hang Clean
HSPU: Head Stand Push Up - Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSC: Hang Squat Clean - Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
KB: Kettlebell
KTE: Knees To Elbows (K2E)
MU: Muscle Ups - Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OHS: Over Head Squat - Full-depth squat performed while arms are locked out in a wide grip press position above the head and in line or slightly behind the ears
PC: Power Clean
PR: Personal Record
PP: Push Press
PJ: Push Jerk
PSN: Power Snatch
PU: Pull Ups
SC: Squat Clean
SDHP: Sumo Deadlift High Pull
SN: Snatch
SQ: Sqaut
TTB: Toes to Bar (T2B) - Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat
WOD: Workout of the Day
#: Symbol for pounds or lbs
OTHER TERMS:
The "Heroes" - A Hero workout is a tribute workout in honor of a fallen CrossFitter (either Soldier, Sailor, Airman, Marine, Firefighter, Police officer) that died in the line of duty. They are tough and among the most difficult of WOD's. There are sadly too many of them.
Paleo and Zone - Types of diet and nutrition protocol commonly found in the CF lifestyle
Subscribe to:
Posts (Atom)