Back Squat
85-105-115-115-115
Tabata Situps
105
I have a hard time with back squats. They feel strange, I can’t get into a rhythm and my depth is never quite deep enough. I need to go back to lighter weight and work on form and technique.
{June 30, 2009}
Back Squats
{June 29, 2009}
Double-unders..need I say more?
5 Rounds for time:
75 Double Unders
Run 400 meters In PCF terms I was a puppy today…all the way! I think I hate everyone who makes double unders look so effortless! 150 singles X 5 = I really need to learn double unders. 400 M run 22:26
75 Double Unders
Run 400 meters In PCF terms I was a puppy today…all the way! I think I hate everyone who makes double unders look so effortless! 150 singles X 5 = I really need to learn double unders. 400 M run 22:26
{June 29, 2009}
Rest Day: June 28th
Sunday became an unplanned rest day. I was tired. My body was tired and my shoulder is really sore. I decided that it would be best to listen to how I was feeling and take the day off. I hate that I missed the WOD but glad that I took the day.
No excuses today though….
{June 26, 2009}
Yesterday (Thursday 090625) Just keep moving….
Hang Power Cleans
65-75-70-65-65
Rest
7 Rounds for time:
Row 250 meters
10 Box Jumps, 20 in.
16:03 rx’d
I was exhausted after this WOD. This was my first time going to PCF during the day. It’s very different without a large group of people. I can definitely say I enjoy and need the motivation of working out with a group.
The splash in the pool afterward was wonderful!
{June 25, 2009}
“Tabata Fran” & Deadlifts
I really loved this WOD. It was great and I am exhausted.
Tabata anything is great. I love the intensity and how I feel afterward.
Deadlifts:
3-3-3-3-3
135-145-165-170-170
Rest 1 minute
4 Rounds of Tabata Pullups Rest 2 minutes 4 Rounds of Tabata Thrusters
Rest 1 minute
4 Rounds of Tabata Pullups Total: Round 1- 54 Round 2-50
“Tabata Fran”
4 Rounds of Tabata ThrustersRest 1 minute
4 Rounds of Tabata Pullups Rest 2 minutes 4 Rounds of Tabata Thrusters
Rest 1 minute
4 Rounds of Tabata Pullups Total: Round 1- 54 Round 2-50
{June 24, 2009}
June 23rd PCF Sprints
8 Rounds
Run 200 meters
Rest 3 minutes
35,35, 37,…..(Didn’t track every round)
Last round up the hill sucked…48
{June 19, 2009}
CrossFit Cape Cod
WOD: 30 Muscle-ups for time
Subbed 90 CTB pull-ups/30 ring dips
Blue band for both (no tan bands)
10:xx
I then convinced everyone to join me in tabata sit-ups.
Total: 100
Mark may actually surpass Brian though with his obsessive attention to detail. It was early but when Mark pulled out a level to check if the rings were perfectly even I was almost speechless.
It was great to check out a new box and meet some new Crossfitters. They have been open since October and have a nice setup.
{June 18, 2009}
CrossFit hazard of the day:
Yesterday’s Beach WOD in the sand.
Tabata Squats
Rest 2 minutes
Tabata Pushups
I then took an icy plunge into Cape Cod Bay.
CrossFit hazard of the day:
Slimming down- make sure your new bathing suit is not too big. (I bought my suit two months ago) I went swimming and so did the bottom half of my suit. Nobody seems to mind though…..
{June 16, 2009}
Last WOD before the beach…..
7 Rounds, Each Round 2:30
7 Deadlifts
7 Pull-ups
115#/ tan band
No breaks on the DL’s
Apparently I can’t tell time or add in the morning. My plan was 125# but at 6:30 am the reality was I only had 115# on the bar. Ahh well….
Time to pull out my list of body weight WOD’s. I am off to the beach.
{June 16, 2009}
PCF WOD: Run a little faster….
3 Rounds of:
Run 800m
Rest as needed between rounds.
3:42, 3:42, 3:32
Thoughts:
I obviously could have/ should have pushed myself harder on rounds one and two. I am still learning how to push and pace myself. Do I run really hard the first time and then be completely spent for round 2 and 3?
Overall I am happy with my times. Going into this my goal was to be under 4 min each round- so I’d say that was a success.
