Back to the Underground

I just finished up a nutrition challenge and got amazing results.   I lost about 2 and a half inches off my waist and hit some pretty good PR's.    Erin has been going with me to the gym and it has been amazing to have her support and to be able to support her as well.   I'll post yesterday's and today's workouts.

10 Jan 2017

Back Squats

3,3,3,3,3 working to a 3 rep max
3,3,3,3,3 working to a 3 rep max

WOD

2 Rounds

2 Min Amrap
    3 Wall Balls
    3 Kettle Bells
1 Minute rest
2 Min Amrap
    3 Box Jumps
    3 Pull Ups
1 Min Rest
2 Min Max Effort
    Sit Ups

It was a lot more difficult that I thought it was going to be.   I used the 20 lbs Wall Ball and the 70 lbs Kettle Bell.  I had it planned in for 3 rounds but due to time, we stopped at 2.


11 Jan 2017

Underground by the Numbers

Warm up to a heavy three rep on the bench then
6 Min EMOM
   3 Bench Press 195
   4 Chin Ups

By the numbers

40 Min Amrap

600 Meter Run
7 Squat Cleans at 135lbs
8 Pull Ups
9 Kettle Bell Swings at 80lbs
10 Toes 2 Bars

Cut it short only got through 25 minutes before I had to get ready for work.

Comments

Post a Comment

Popular posts from this blog

Fail

I saw this T-shirt today and I think it was close to the truth but it missed one word.  It said fail then under each letter were the word First Attempt In Learning, I think it should say First Attempt is Learning.   We will all fail at some point in our life and if we don't we are not living.  Failure is as important in learning to work out as it is in life.   The first time you fail it is just a learning experience for the next time you try.   Learn to fail, fail often and learn from every time you fail. Today's WOD was 3 Mile Run Then 8x4 of wide grip Bench Press 5x4 L Sit Pull ups holding a 20lbs ball 8,6,4,2 Gorilla Complex Then 1 round of 6 KB One Arm over Head squats 6 Burpee box jumps 30-inch box 6 HSPU
Read more

Two good work outs Animal Style and War Horse

Yesterday was not the best day and I really needed something to kick my butt and I found it.  I will post what Thursdays WOD was because it was an amazing one.  I had two people join me for Thursday and they both did amazing.   The thought process for Thursday was that on Wed night I taught a beginner class and the guy was prior military and wanted a good push.  So I had him do a ten minute amrap of 4 dead lifts, 6 push ups, 8 sit ups and a 200 meter run.  So as he was working on it I started to think how could I make this even better so here is what I came up with. Animal Style 6 Rounds for Time 2 Sand Bag get ups I used an 85lbs bag and the two with me used 45lbs bags 4 Dead Lifts 225/95 6 Burpee Box Jumps (When thriller came on it got a bit silly) 8 weighted sit ups 30lbs slam ball 400 Meter run Animal style in order to leave the gym you had to bear crawl to the door about 35 feet and in order to get back to your weights you had to frogger the 35 ...
Read more

Humility

I have to give huge props to Tracy Jardim today.  He challenged me to a work out and then destroyed me in it.  There is a lot to be said about humility in crossfit.  It is one of the most important aspects of crossfit understanding that you might be doing something that you have never done before and it is ok to suck at it and do light weights.  Today was one of those days.  After coming back from a huge high on a new PR today Tracy challenged me to do one of the open workouts.  Now I have been looking at this WOD for a little while now and wanting to give it a try however, it had overhead squats in it and that was holding me back.  So glad someone pushed me into it because I needed the reality check and humility check.   So since I have started in crossfit I have never worked overhead anything really.  Before it was because of my shoulder and any weight overhead just felt bad and wrong.  Now it is because I have never worked overhead so...
Read more