Saturday, January 31, 2009

On crossfit front, the overall body strength training through crossfit is going GREAT. In fact, the crossfit workouts are making me wonder value of running long distance runs. I am definitely running marathon later this year but will have to think about training program given the crossfit schedule. Since starting on Nov30th, I have been religiously doing each of the wod (3days with 1day rest) and I am only couple of wods behind schedule. Most of the wods have been significantly scaled down. Its very typical to scale weight or reps down by two while adding some kind of "acceptable cheating" to make it through some of the harder work out (eg. jumping dips instead of ring dips. 

Listing rest of the wods

WOD#36 situp / BackExtension / 45#Thruster / Pullups 36:05@143/173
10 Sit-ups 
10 Hip & Back Extensions 
45 pound Thrusters, 20 reps 
30 Pull-ups
20 Sit-ups 
20 Hip & Back Extensions 
45 pound Thrusters, 15 reps 
20 Pull-ups
30 Sit-ups 
30 Hip & Back Extensions 
45 pound Thrusters, 10 reps 
15 Pull-ups

WOD#37 Hang Power Clean 50#DB 1-1-1-1-1-1-1
WHOLE WEEK OFF for a vacation
WOD#38 RaisedPushup/LPullups 14:00@141/165 15-13-11-9-7-5-3-1/rev
11,13,15 pullups mostly jumping (no kipping)
set time Max HR
15-1 0:34 131
13-3 0:52 138
11-5 1:40 142
9-7 2:03 138
7-9 1:56 144
5-11 2:27 150
3-13 2:11 155
1-15 2:12 165

WOD#39 5x(50ft lunges22# + 11 burpees)
Half of Rxed WOD Very very tiring despite no real muscle work. Also for some reason killed my back. I am guessing pushing weights too far back while taking lunges and NOT using active shoulder. Shoulders were bit weiry after pull/push up wod yesterday.
HR reached 183 on each of the lunges except first and burpees were too tiring to do despite scaled down from 21 to 11 (HR maxed at 170+ most of the time)
Max overall HR was 186 which is highest on wod not involving longer runs on heavy weight lifting.

WOD#40 BackSquat 65#/SP65#/DL85# one Rep (light!)
Back ache following the lunges forced very light weights. Could easily add 20# to backsquat and DL but not SP.
Must try again after back gets better.

WOD#41 5 x ( 30situps, 25bkexten)

WOD#42 Thruster 1-1-1-1-1-1-1

WOD#43 Elizabeth 21-15-7 x (Clean 45#, Jumping Dips) 6:32@166/188

WOD#44 Mr. Joshua 5 x (400m/30situp/15x65#DL) 30:50@163/187
Quite exausting, especially after starting with a 400m@6mi/mi. Rest of the 400m were at 7:30min/mi. My situps have clearly improved a lot as I did the 30 situp set in about 45sec-1:05min. DL was easy but very tiring so the weight of 65# turned out to be relatively optimal choice.

WOD#45 (half) Barbara 5 x (10pull,15push,20sit,25squat)
Despite scaled down by half, the order of difficulty was same as the sets i,e. Pull ups were by far the hardest and then pushups with good form. My continuous strict pullups count is now probably about 4 though I will be trying for more in "Nicole" coming up.

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