WOD for 3-11-2009
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
Walking Lunge, 50 steps
50 Back Extentions
50 Double Unders
This was my first Filthy Fifty! Holy Cow...you know that whole breathing thing...yeah, kinda hard to do after this workout. I used the little box for the box jumps and jumping pull ups. The 26# KB for the swings. I can't do knees to elbows, so I modified that to where I brought me knees up as high as I could. Used the 15# bar for the Push Press. That was really light, but I don't know if I could have finished the 50 using the 45# bar as Rx'd. Back Extentions was modified with the "Supermans". 10# ball for the Wall Balls. Burpees....aahh...the dreaded Burpees. The first parts of this work out is just the warm up for the burpees. I did my modified Burpee. Sub for Double Unders was tuck jumps.
Time for the Filthy Fifty: 25:27!
I want to say thank you to our trainers for installig showers in our box. Granted, the hot water has not been set up, but I appreciated the shower (even though it was freezing cold) before heading to work.
After work, I went back to CFDC and did another workout. Sam had me work on squats.
45# (bar) x 10
65# x 8
70# x 5
75# x 5
80# x 5
90# x 5
95# x 5
100# x 3
My old PR was 95# x 1, so the fact that I was able to do 95# x 5, was great. I went up to the 100# just to see if I could do it. I probably could have finished that set to 5, but I started to lean forward too much and didn't want to push it. I still need to work out keeping my chest up. Not quite sure how I am going to fix this. Koy suggested doing more squats. I like this idea.
I am still working towards my goal of a CrossFit Total of 500#. I think I am about 155# away from this if I can keep my numbers up.
Diet for Yesterday:
Breakfast: Bacon, grapes, and 1/2c oatmeal
Lunch: Salad with a baked chicken breast with bacon bits, 1/2 wheat roll
Snack: peanuts, kiwi and grapes
Dinner: 3 slices of ham, a stick of celery
Currently listening to: "Broken" by Seether Featuring Amy Lee