Ok, so this past Saturday Phoenix and I went to CFDC. Carrie wanted us to come with her so, we did. I swear, burpees follow this girl around! Both times we have worked out with her, the workouts involved burpees. But anyway...on to the WOD.
WOD
10 minutes:
5 burpees on the minute
wall balls
There were a TON of people at CFDC. Phoenix and I ended up doing dumbbell thrusters (so did Carrie and her partner). Well, burpees pretty much kill me. I did all 50 of the freaking burpees, but only managed to get 30 thrusters. (Phoenix only got 22...hehe I beat him). Totally felt the soreness in the arms 2 days later. Even though, I hate them...still a love-hate relationship. Wait, no, I lie. There is no love when it comes to burpees. Just a hate relationship. Worked a little bit on pullups without a band. Still only able to get about halfway up, but for not having worked on pullups since last year, I am pleased with that. And Phoenix really likes CrossFit Deep a lot better, so it looks like that is where we will be going! :)
This week has been hell week at school. Had two finals on Monday, a regular test yesterday, and then a HESI practice test today. And then two finals next week. The week after that starts Maymester. Ug. I have to go to school on my birthday. How depressing is that? Grrr.... Oh well.
Well, off to test and work. I am so ready for the WOD on Saturday!!!!
Showing posts with label Dumbbell Thrusters. Show all posts
Showing posts with label Dumbbell Thrusters. Show all posts
Thursday, May 6, 2010
Tuesday, July 21, 2009
Are You Ready My Friend?
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
21-15-9
Dumbbell Thrusters
Push Ups
Rest 3 minutes
4 x 100m row sprints
Cool Down:
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!
Rows:
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.
Sit Ups:
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.
Times:
Kelsey: 2:07
Me: 2:01
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!!!
WOD for 7-21-2009
21-15-9
Dumbbell Thrusters
Push Ups
Rest 3 minutes
4 x 100m row sprints
Cool Down:
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!
Rows:
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.
Sit Ups:
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.
Times:
Kelsey: 2:07
Me: 2:01
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!!!
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