weight lifting
Workout
workout without coffee
Oh man, the last two days I have worked out without my usual a.m. coffee. I think it's a good habit to get into, so we'll see how that goes. This morning's workout was super tough.
Warmup
WOD: 6 rounds, for time, of
--30 unweighted squats
--10 pull-ups
--5 clean and jerk, 95#
Workout
overhead, doubleunder
This will be a quick post. 6am workout:
-warmup
-overhead squats:
5 x 95#
5 x 100
5 x 105
5 x 115
5 x 120
2 x 125 (failed on 3, 4 . . .)
-100 double-unders for time
TIME: 2:17
Workout
rip
This morning I had the best morning of pull-ups ever. The downside is that I ripped a callus off doing it, and now I've got a chunk missing from my palm and it's red and tender.
Workout:
Quick warmup: 100 single ropeskips. 50 running ropeskips, 50 double unders, 20 situps, 20 back extensions, 20 overhead squats with pvc, 20 pushups, 20 pullups, 20 more double unders
Workout
cleans and snatches
Felt so tired going into the gym this morning, but the "workout of the day" got me fired up and I ended with a lot of work on my snatches, pretty good work considering my tiredness.
Short warmup: jumprope (100 single, 50 running, 50 messy double unders)
10 x o'head squats, pushups, situps, back extensions, pullups
cleans:
3 x 95
3 x 115
2 x 125 (failed on 3d)
wod: CrossFit "Isabel"
Workout
how to express admiration to a lady
My legs are not long and lean, which used to bother me around the time in junior high when I read Seventeen Magazine. Now, I love that my legs are athletic and strong. Even though I will never, never be able to wear skinny jeans or knee-high boots, I like my legs. And yesterday, I got a really great compliment as I was walking home from the gym:
"You got some strong legs, god bless you."
Workout
kip!
I kipped out five pull-ups this morning, woop! It wasn't so much the number as the rhythm: for the first time, I understood the way I should force my chest forward to start the movement, swing back and end with a late, little kick, push the bar away at the top. Fellow CrossFitter told me, "Those came quick!" Which was nice of him, though it didn't really feel that way.
Workout
cleaning up
This morning was all about power cleans. I have so much work to do on my cleans. I'm trying to dial in the form, but my tendency is to brute-force my way through them and that doesn't work above a certain weight.
Workout
hundred push-ups
Instant karma is on 12-hour delay: last night, I was coaching my youth rugby team, which runs co-ed for the summer. I made the kids promise me that if they couldn't do chest-to-ground push-ups with nice form, they would do 100 push-ups each night to practice. So what was the "workout of the day" at CrossFit this morning? 100 push-ups, for time.
Workout
lift with a pal
Had plans to teach some of the boys in our mentoring group some lifts . . . they are all on the scrawny side and want to get strong. But family commitments got in the way, and in the end it was just me and my teammate H. lifting at the Chelsea Parks & Rec.
Workout:
warmup: 3 rds of lunge stretch, 10 pushups, 10 overhead squats, 10 situps, 10 back extensions