After hearing me talk about how much I love CrossFit, one of my friends decided that she wanted to work out with me and have me talk her through the joy of CrossFit! Boy did she not know what she got herself into....:)
WOD for 7-21-2009
Rest 3 minutes
4 x 100m row sprints
50 sit ups
The posted WOD was a running workout. I wouldn't have minded doing this WOD, but my friend Kelsey has problems with her hips, something about them literally dislocating if she does too much running, so I had to change it up.
I think the workout that I came up with was a nice introduction to CrossFit. I had a mini skill session to show her how to do Thrusters. She did really well. Results are as follows:
Kelsey: 4:47 with 8# DB
Me: 5:07 (Take a few seconds off as I had to start the timer and put it down) with 15# DB
Now for some strange reason, while I was doing my last set, I thought I had to do 12, so I ended up doing 21-15-12....no sure why, but that's what ended up happening, so my time would have been about 15 seconds faster...Kelsey's time would have been faster but before the last set she took about a 20 second water break...I think she was tired! Hehe...
After this fun little met con, and we are sitting on the ground out of breath, I asked her how long would it take you on the elliptical to get this out of breath and your heart pumping this fast? Her response "Oh, about an hour and a half.." So, I took an hour and a half of work and got the same results in 5 minutes...not bad!
They do have two rowers, but one of the straps was broken. Kelsey tried to use the broken one, but that didn't work out too well as her time was 33 seconds for the first row. She used my rower after that. Her second and third rows were about 26-27 seconds, and her last row was 23 seconds!
For my rows, the times were between 20-21 seconds. Which is my usual...not sure how to get this under 20, will work more on it.
She laughed at me when I told her that Sandy, Carrie, and I do 100 situps for cool downs. Being that this was her first, I cut the number down to 50. About halfway through, she had this pulling in her hip and it was really uncomfortable, she felt like her hip was popping, so she finished it out with crunches. Not quite sure how to fix this, but will talk to one of the coaches to see what's going on.
Overall, I think it was a good experience. I think she thinks I am a little crazy, but hey, that comes with the territory. Diet for yesterday was fair. I did well for breakfast and lunch, but dinner was sushi! Yum yum!
Breakfast: Egg White Omelet, 2 pieces of bacon, 1/2c pineapple
Lunch: Salad with 1 large pecan crusted chicken breast, 7 almonds
Dinner: Sushi: Catepillar Roll (had avocados, eel, another type of fish, rice, seaweed, and eel sauce) and Crazy Monkey Roll (more avocado, salmon, cashews, rice, seaweed, and cucumbers)
**Dinner was shared with another person, so I didn't eat the whole roll by myself. I probably only had about 6 pieces. Oh, and 3 alcholic drinks. I bought two and the bartender gave me one when he was making some for another customer....always pays to flirt with the bartender!!!