"So-Cal #3"
2K Row
Then 6 Rounds of:
20 Box Jumps 20"
10 Wall Ball 20/14lb
The So Cal final WOD. Enjoy and compare to the winner, Dave Millar at 15:26.
Post time to comments.
The Triple Threat Abmat Challenge
Day 37 = 111
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Tuesday, April 21, 2009
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29 comments:
Hi, so I'm new to CrossFit. I had my first workout with Justin this past Friday. I'm going to be doing a lot of my training in my home gym and maybe once a week or so at OTG.
Today I tried the deadlift/burpee workout. Now I haven't trained in a while and I'm pretty badly out of shape so I started with a light weight of 135. I did 5 rounds with 5 reps on deads and 10 burpees.
Took me 9:26 and I was wrecked. The burpees killed me. Now the interesting part. I just looked at the main CrossFit site and strangely enough they had a video of 3 different people doing the exact same workout. Needless to say I have to work on my intensity because these guys/gals were using a whole lot more weight and the longest time finished was 5:02. So I have a lot to work on, but I have a starting point now.
I'll be posting after each training session, whether at OTG or my home gym, for feedback and support.
Welcome to Crossfit! I am in my 5th month, M/33/6'/170. When I started, I was 190lbs and in pretty bad shape. Looking back at my first month at OTG, I was wrecked after every workout. It took me 3 or 4 days to recover most of the time too. I wish Nick had me on video, I had to be amusing.
I can honestly say that I am in the best shape I have been in since my Sophmore year of high school when I rowed crew and ran track, that was 18 years ago!
Keep up the good work, you will be amazed at what you are capable of. Crossfit still scares the sh*t out of me, but at least now I know I will still be alive at the end of the workout, and I will PR.
YEAH BURPEES!
Welcome jvlongo, what I learned the hard way is intensity will come with time, the more you push yourself the more you will realize that your body will pretty much do some amazing things. But what I think is the most important lesson from Mark and Nick is that you really need to learn the movement before you can go all out. Ask Nick how many times I felt like walking out because I could not do a proper deadlift or air squat. It's far from perfect now but I am a lot closer then 10 months ago. I/m not going to get into what Crossfit has done for me and my family but it has been an amazing trip!
It's going to take me 15 minutes to get through the row...what's Mark's excuse for getting out of this one: "whaaa, I fell 30 feet off of the pullup bar and landed on my back, on the concrete, whaaa"
I am glad your felling better Mark.
My CFE cert pic is up at crossfitendurance.com
See if you can pick out my trademark eyebrow raise...
who said I wasn't doing this one? Broken tailbone, fractured elbow, bruised ego...shouldn't be a problem!
welcome jv! I'm not sure you're ready for the shananigan's that goes on at this blog, but we're excited to have you!
eyebrow raise..."do you smeeeellllll...what the Rock...is..cooking!" LOL
30 feet? He told me it was 50 feet easy! Hmmm, and that his cut was infected with a strange virus from the Amazon, and to pull my shorts up higher, but that's another story! ;-)
Welcome aboard Jim!
Nice 'brow' Brett..
Mark - I think they're on to you.
It was good to see Paul again.
MOJO!!
Last night was hilarious...where can you get away with asking a client to pull his shorts up to check form...and it's no big deal? nobody thought it was out of the ordinary! (at least I think they didn't!) If you wore the RX'd gear, we wouldn't have had to do that, but "my board shorts were rubbing my legs too much" was the excuse I got...
No No No, my thighs were too fat when I first joined Crossfit and the board shorts ripped at the seems when I would do my squats, next time I'll just wear me tighty whitey's!
When they come out with Crossfit OTG board shorts, I'm on board.
I haven't heard from Joe O, he must be in class.
There is a lot of posts from these Corrections guys, must be a slow day for inmate trouble.
whoa whoa whoa. no class on tuesdays big E, some days i just like to observe. OTG last night was like a playgirl shoot, all those shiny white legs flashing around. today's workout is going to take me 30 minutes, 20 of which on the row ha. lets see if you can keep up that 1:36 split on the whole row today E ;)
broken arse bone and all...if I do this w'out, I guarantee I beat e'one by 4 minutes...
...yeah, I said it....
BTS!
i'll take you up on that Mark! but i get a 5 minute cushion!
Joe, the big question is if the judges are going to allow "step ups" on the BJ's...
if they allowed it at the games qualifier...
Hey Paul,
Thanks or the feedback. I gave myself until the end of the summer to get backto where I once was. 5'9" at 175. I'll be 39 in a couple of weeks, I gave myself to 40 to get in wicked shape.
Peace out
Jim
Mark-
i think they should be allowed, however, they have to be slower
the way you do your box jumps Joe, they're slower! But actually, they're pretty close in speed for people who do them at a more normal pace...and know that I think about it, I may retract my guarantee! I forgot you're the box jump king!
haha far from the king! you may finish before im done my row brother!
A nice big F' U to myself for this one, I dogged the BJs and Thrusters in a bad way. My wind really let me down. I didn't leave much in the tank, but I could have used some push at the end and shaved some time. Not happy about my time.
I subbed 15lb DB Thrusters for the wallballs, everything else was RX'd.
18:22
Chalk that up as a PR and KNOW I will BEAT IT'S A$$ next time.
l8
15:33. Felt i could do pretty well in this, and my time is pretty good, but i don't know how these guys' legs felt after ninety 95pound overhead squats and three 450m runs earlier!
Joe, awesome time. Just curious, did you pace yourself on the Row or go all out? I've been thinking that maybe I should have let up on the Row a little, and I could have recovered better for the rest of the workout. There is a big difference in a Row when you average a 2 as opposed to a sub 1:50, maybe I killed myself in the beginning.
Thanks Paul, nice time yourself. I paced myself pretty well on the row. I think i averaged around a 1:54 split on the 500. I really could have gone a lot harder on the row, but i really didn't know what to expect so i couldn't gauge how hard to go on the row. At the same time, if i did go completely balls out on the row and shave a minute or so off, it could have carried over to the other exercises.
Thanks for the feedback Joe. A 1:54 is a decent pace. I think even averaging a 2 on the Row would have put me at 8:00 on the 2K, and that is a TON easier than a 1:49 - 1:50. I PR'd my 2K at 7:19, which is good by itself, but I think it definitely carried over to the rest of the workout. I want to try this again soon and row at a slower pace and see what happens.
Yeah pacing myself definitely helped for the 2nd part of the workout. I think i ended up close to around 8 minutes on the row, which is pretty slow when you go hard the whole time. But like i said i think i would have been dead if i went all out and tried to get under 7 or something on the row, so i think it all worked out in itself. When are you coming back to OTG?
I'm back now Joe, started again Monday. I'll be there today at 4.
Getting under a 7 in a 2K would be amazing, the 7:19 I rowed was tough enough. Getting under a 7 would require a sub 1:45 avg on the 500. Not impossible, but well beyond where I'm at right now.
Yeah that would be an impressive time ha. And sounds good i'll see you today then. Which workout will you do the first or second one? Take care.
I don't know which one, the first one definitely scares me a lot more than the second, so I am inclined to do the first. 20 min of work is a lot, and with that weight I'll be moving, so my wind will catch me. The problem with the first is I dont have much experience with the Power Clean or the Push Jerk, so my form will definitely be in question there.
I like the second because it hits the upper body, and maybe I could get some coaching on my crappy pullups. I only get in there twice a week, so its a crap shoot if I will get to do pullups, so there is a great opportunity to work on one of my weakest movements.
Decisions, Decisions.
See ya then.
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