Today's WOD felt GREAT!!!
It was snowing in NYC but that didn't stop most of us from running down to 6th Ave and back for the run portion...got a lot of support along the way and ended up a lot farther than I planned. What a great end to a 4-WOD week. Loving it...
WOD: "Rankel"
AMRAP in 20 minutes:
225 pound Deadlift, 6 reps (scaled to 135 lbs)
7 Burpee pull-ups (scale to 7 burpees then 7 jumping pullups)
10 Kettlebell swings, 2 pood (scale to 24 kg)
Run 200 meters
Final Tally: 3.8 rounds (one more run would have gotten me four but I ran out of time with two KBS to go)
You can't help but love the support of the Crossfit NYC crew. Every time someone passed me on the runs (and they ALL passed me I can assure you) they all had words of encouragement...taking time out of an intense part of their workout to say "keep it up Reis" - "nice work Reis" - "get after it Reis". It really works in such a big way. And everyone is so approachable when I have questions about form, or just finding out about them as people and their own experiences with Crossfit. It's getting tougher to stay away on rest days (but I know those are as necessary as the WODs, and frankly an extra hour of sleep is gold right now).
Excited for a weekend with my family. I barely see my son during the week, so I'm taking him for pancakes in the morning (Dad gets his egg whites & black coffee :-). End of the month I'm going on my first snowboard trip in over five years...I feel like CF/Paleo has been an intense training session for the endurance required for three days of solid boarding. Can't WAIT!!!
I'm sure I'll have some more ramblings during the weekend...until then...peace...
Showing posts with label jumping pullups. Show all posts
Showing posts with label jumping pullups. Show all posts
Friday, January 7, 2011
Friday, December 10, 2010
Filthy Friday Crushes My Soul
OK...so here's the WOD as RX'ed:
http://crossfitnyc.com/2010/12/filthy-friday.html
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
I scaled to "Dirty 30" (i.e. 30 reps of everything vs. 50). I had no intention of doing jumping pullups at all, but Sara had me on the box doing them in no time. I was excited to have a WOD with kettle bell swings, as we didn't even do these during Elements. Since my knee is still bruised and a little tender, I scaled to step-ups for the box jumps.
I cruised through the first three exercises like I actually had business being there. I was surprising myself with my pace. Wall balls WERE my favorite exercise, but today, with them smack in the middle of the WOD, they tore me down hard...by the time I got to the burpees I hit the wall. But rep by rep Sara was on me hard to finish. Somehow I found a way, and before I knew it I was done. 35:15!
This is truly an incredible experience. I am so psyched that I'm actually finishing these workouts. I cut a new hole in my belt yesterday, and I'm officially one shirt size smaller. It's the only way I'm measuring my progress. I still haven't stepped on a scale since I started. I just need to keep plugging away...
The knee shows signs of improvement...I'll still wear the brace next week, and I'll keep it to three WODs, or maybe see how I feel by next Friday...I don't want to push too hard, but this Crossfit experience is damn exciting.
word.
http://crossfitnyc.com/2010/12/filthy-friday.html
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
I scaled to "Dirty 30" (i.e. 30 reps of everything vs. 50). I had no intention of doing jumping pullups at all, but Sara had me on the box doing them in no time. I was excited to have a WOD with kettle bell swings, as we didn't even do these during Elements. Since my knee is still bruised and a little tender, I scaled to step-ups for the box jumps.
I cruised through the first three exercises like I actually had business being there. I was surprising myself with my pace. Wall balls WERE my favorite exercise, but today, with them smack in the middle of the WOD, they tore me down hard...by the time I got to the burpees I hit the wall. But rep by rep Sara was on me hard to finish. Somehow I found a way, and before I knew it I was done. 35:15!
This is truly an incredible experience. I am so psyched that I'm actually finishing these workouts. I cut a new hole in my belt yesterday, and I'm officially one shirt size smaller. It's the only way I'm measuring my progress. I still haven't stepped on a scale since I started. I just need to keep plugging away...
The knee shows signs of improvement...I'll still wear the brace next week, and I'll keep it to three WODs, or maybe see how I feel by next Friday...I don't want to push too hard, but this Crossfit experience is damn exciting.
word.
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