Two Fitness Goals for 2010 Have Been Met

1. 10 pull-ups, unassisted. Check (did them two days in a row just to make sure)
2. 20 Burpees in a row without getting dizzy, without stopping to catch my breath. Check (done as part of 16 June WOD: 21-15-9 Burpee + 400m Run after each round).

I'm also doing the 100 days of Burpee challenge posted on CrossFit702. Each day we do 1 more Burpee. Today is day 11. So either in my office, or at home, I'll be doing 11 Burpees. Piece of cake..... Good news is that next month we can break them up throughout the day. I've done that before; 10 Burpees every half hour to break up long study sessions or boring desk work. Rumor is the last day the 100 Burpees will be the WOD - so we'll be doing them all together (that's the rumor I'm trying to start).

Next goal: Pass the Tier 2 Test at CrossFit Las Vegas. It just means I have safe & effective form on my Olympic lifts, can do 3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) as prescribed (no bands, no knees), 5 knees-to-elbows, and medicine ball cleans all with good form. Won't change my workouts but will allow me the option to do the 6p WOD if I desire.

CrossFit WOD Turned into OUCH!

Back in August when I found CrossFit Las Vegas:
Had my baseline evaluation today with Mike. After watching me jump rope, row, airsquat, do crossfit situps & pushups and demonstrate a pullup, he had me to the baseline workout: 500m row, 40 airsquats, 30 situps, 20 pushups, 10 pullups (used the purple band) in 6:45.

This was the WOD today. I thought I was doing pretty well until I got to the last exercise. I could not get my foot into that damn blue band. It slipped off my foot (before I could get it into the proper position)! Picture what happens when you snap a rubber band. Yah, pretty much that, landing across my chest - with the initial slap direct on my right nipple. OUCH!!! Going to leave a bruise I'm sure.

So I was disappointed when I got unhooked and jumped down to stop my watch; to see my time of 7:35. I'm sure if there was a trainer looking over (with the usual encouraging words), helping to get into the band quickly (and safely), and stopping the timer at the end of the last pullup, I could have at least equaled my previous time. I'm sure I'll have a chance to do this again soon. My goal will be <6:30.

The CFLV blog TTOD (Trainers Topic of the Day) was about starting clean lifts from three positions. I watched instructional videos on the main site and realized I was not really getting under the bar properly. But now I'm much better. Did 1 lift in all three positions for 3 rounds, then went to 65# for the last round. I want to have a trainer watch my form before going heavier.

CrossFit "MURPH"

Full "MURPH" is the following, done in order:
run 1 mile
100 pull ups
200 push ups
300 air squats
run 1 mile

Took me 1 hour 23 minutes. First mile was done at a steady 6 mph pace.
Here are my last 10 pull ups (I needed about 2-3 min rest in between each set of 10, took me 25 minutes to do them all)



The pushups took about 20 minutes (started out 3 sets of 20, then could only do sets of 10 at a time, about a 30-45 sec rest between sets). The air squats were sets of 30. Getting back on the treadmill was wobbly, reminded me of the bike-to-run transition during triathlons. Last mile took just a little over 10 min.

After I was done, I still had something to prove. I needed to do a real pull up.


YES!!!

I DID IT!!!

Five weeks ago I started doing the CrossFit workout as I entered the second round of our AFTH Fit2Fight competition (I lost about 10 lbs in the first round earlier this year, just from diet and lots of walking). Round two would putting more emphasis on body composition (fat loss), waist circumference and exercise than just weight loss. I knew that jogging wasn't enough. Resistence training was necessary. In my first class I couldn't do a single pullup (I think the last time I did a pullup was during the peak of my college swim team days). Last month I set myself a goal of doing a CrossFit Pullup by the end of four weeks.

Well, it took me one extra week. Yesterday I was so close; got my chin up to the bar. Today I finally did one. Dropped to the ground and then decided to try it again. Did one but couldn't do two in a row. After today's workout (500 meter row + 0.25 mile run x 5 sets - 28:12) I decided to try it again. This time I did two in a row! Yay me!

Thank you to Whacker, Vanessa, Lee, Red and all the other folks in the class who keep me motivated to lift a little heavier and push a little faster each day.

CrossFit Had Me In Tears

This one was a toughie - and trying to do all those pullups made me nearly cry, cause I was really trying. But even with the resistance bands I could only to 30 of 40 in the first round, 25 of 40 in the second, and then I couldn't even get to 20 at the end. I wanted to, so much. But no more 'jumping' pullups for me. The running part was easy (first 1/2 mile was done outside but damn it was hot), the other two were done on the treadmill at 6 mph (my usual pace).

For my 'challenge' I first did 100 pushups. Then I took the 45 lb weight lifting bar and did 10 push presses....but the last one knocked me in the chin on the way up. Fortunately didn't break the skin, but I ended up icing it when I got back to work - gonna feel like one heck of a bruise tomorrow.

For more information about all these CrossFit classes I've been doing for the past four weeks (today was the start of week 5 and I still can't do a proper pullup on my own - but I'm getting closer), check out Wisdom of the Warrior. Jim often posts the daily workout and that's where I get pictures of us (maybe we'll get some action shots - I'll bring my camera and we'll see what happens).