3 Days Straight With The Girls

3rd straight day workin' out with the girls and it's been great. They quickly catch on to the proper form of the exercises and have impressive work ethic. Nothing's hotter than a chick workin' it. Beg your pardon...On to the workouts!

Today's workout

5-5-5-5-5 of:

Deadlift
Dip (Ladies assisted)

and end with 1 mile run

Good workout done under an hour. Phew. Deadlifts were delicious, especially with our sore abs from yesterday's GHDs.

Yesterday's workout
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Did this under 40 mins with the ladies. My chest-to-bar pull-ups only lasted 'till the 2nd round, the rest were regular standard chin-over-bar pull-ups. Ladies did assisted pull-ups. No 30 inch platform in the gym so we had to deal with less. Also had to improvise with the GHD sit-ups using a medicine ball. By the way, GHD stands for Glute-ham developer.

Example of a proper GHD sit-up with machine
Image from Gym Jones

WOD - Helen For My Friend

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell x 21 swings (or 55 pound/25kg dumbell swing)
12 Pull-ups

Decided Helen was to be Carissa's first CrossFit workout. Naturally I had to do it at her pace, but we managed to finish in about 40mins.

Partitioned the 21 swings to 7 each and 4 for the 12 pullups. I decided to swing the 25kg that the workout demanded instead of my usual 20, and she the 5kg. It was heavy but barely manageable for me and she wasn't used to the swinging action so we were both kinda sluggish. Slow-mo. We were both gassed from the runs, but good thing there was some walking from the first floor jogging track to the weights area.

In the end, she and I were gasping for air as we surrendered our bodies to the floor - hallmark of the timed CrossFit workout.

Killer Easter Workout

Now I can say I've had a piece of Jesus' suffering through this pain-in-the-everything workout. God.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull-ups 37
Push-ups 65
Sit-ups 73
Squats 136
Total 311 reps

I'm beating myself up for my push-up numbers but squats made me happy =)

Nothing But Crossfit

Been doing these ever since my last post. The beauty of CrossFit workouts is that they're dynamic, aren't time consuming, and when you're done, you're done. These workouts are no joke though. I've only completed some of em' but even the ones I didn't gave me some sense of accomplishment. I feel like a well-done steak after! =D Meanwhile, check out this pic of Worldwide Handstands from CrossFitters around the world.

Workoutroll:

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Forgot my time. Probably wasn't a good one.

7 sets of 5-rep Deadlifts

In kgs:
90
90
90
90
95
100
95

Just use a heavy weight enough to challenge you for 5 reps. Plenty of rest in between. Really tests your grip.

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

I hated this. Fucking workout. Dropped Knees-to-elbow at 15 rep round. Took me 1 hour and 25 mins to complete. That says everything hahaha. I'll be back to get revenge on my time.

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

13/10
10/10
9/10
6/7
5/4

Total 43/41

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

I don't remember what happened here.

I did Helen again too. Disappointing time of 34.15.

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Swapped it to 50kg (110 lbs) @ 3rd round. Finished in 39.44

Did this again too, with weaker results.
In kgs:
25
27.5
30
32.5
32.5 failed
30

Only 6 rounds with a body weight of 69kgs.

I did half a Murph!
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Took me about an hour to do half haha. So that's 1 mile, 50 Pull-ups, 100 Push-ups, 150 Squats with my friend Paul nagging me on. Did the opening mile in 9 mins 35 secs on the treadmill.

Overall my workout times show that I'm still a ways off from the CrossFit vets. I'm having fun though and I'll get there! I'm also extremely pleased for completing workouts under an hour.

LONG post done!