Affiliate WOD

Today I went to Bayou City Crossfit to do a group class. Vic, the owner, is a super nice helpful guy. I attended the four o clock class. There were six of us there ready to do the WOD.

We warmed up with some joint mobility exercises and a 400 m run. The WOD was in two parts. Part 1 was a nice little triplet of 95# Thrusters, Box Jumps and Push ups for time. The reps were 21-15-9. My time was 8:21 not bad.

Part 2 was back squats. Five sets of three, with the last set going to almost failure. After the 45 Thrusters I was no where near my 3 rep max. I walked up starting at 155,185,205,215,225. I had a rough time getting the last 225 rep up.

It was a great experience with some really nice folks. Everybody was really friendly. Vic has a great littel space with plenty of parking and a decent amount of room inside to accomodate a class or 10-15 per class. He just installed pull up bars. It is coming around.

Workout for Charity

For the last three years, Crossfit affiliates hold a Athlete’s for a Cure event where they do Fight Gone Bad. The money raised goes to fight Prostate Cancer and the Wounded Warrior Project. Yesterday, I joined crossfitters from several of the Houston area Crossfit Affiliates for the event. Bayou City Crossfit, Crossfit Houston, Crossfit Katy, Crossfit Sugarland, all joined with the event’s host Crossfit Breakaway Speed.
Fight Gone Bad is a workout originally designed for BJ Penn to mimic MMA fight. It is three 5 minute rounds where you spend 1 minute at 5 different exercise stations on the call of rotate you move to the next station as quickly as possible. The score is based on number of reps of each exercise and the number of calories on the C2 Rower. The five exercises as prescribed are:
Wall Ball 20# (squat and throw 20# dynamax med ball to a 10 ft target)
Sumo Deadlift High Pull 75 lbs
Box Jump 20"
Push Press 75 lbs
C2 Rower
My total score was 278. I started on fire with the first round. My round totals were 112, 85, 87. I died the second round and just couldn’t recover. I want to get to 300 in this workout. It was fun time hanging with the people from all over Houston.

"Nicole"

Today I did the Crossfit workout Nicole. I really liked this one as it is 20 minutes as many rounds as possible of 400m run and Pull Ups. Here are my stats from the workout:
7 Rounds Pull up numbers below:
Round 1 10
Round 2 9
Round 3 8
Round 4 7
Round 5 8
Round 6 8
Round 7 7
Around round 4 I was able to groove in my kip somewhat. I was tired but concentrated on pushing away from the bar at the top. I was able to string together all the kips pull ups without an extra swing which was pretty cool.

I Remember Why I Left the North......

Today's CF WOD is:
Virtual Shoveling
Push Ups
30-25-20-15-10-5

It took me around 13:33 I had a stopwatch malfunction. It was interesting non the less. Here is a short video

Army PFT test....just to see

"Grace" and "Isabel" came up on the CF board recently. I did not get a chance to do either, so I incorporated them into the workout so to speak. Yesterday I took a rest day after the 8 mile run on Sunday, I was nursing a nice little blister on my pinkie toe.
Today I used pvc pipes to do a skill based warm up. I did 20 clean and jerks with the pvc pipe and 20 power snatches with the pvc pipe. As I am uncomfortable in these movements, I am going to use them as a skill based warm up using the pvc pipe for a while before I try to tackle "Grace" and "Isabel".
As for my main workout today, I wanted to do the Army Physical Fitness Test to see how I would perform after using just CF. The first quarter of this year, I was training to do the SEAL Adventure Challenge, a 24 hour look at Navy SEAL Hell Week so I did mainly bodyweight calistenics based workouts trying to get my numbers in push ups, sit ups, pull ups and 1.5 mile run up for the SEAL event. At the the event, the first Physical Standard Test, 73 Push Ups, 62 sit ups, 12 dead hang pull ups, 12:10 1.5 mile run in boots and pants. This was at 7:30 Saturday morning. The second test came at 4:30am Sunday morning, 67 push ups, 63 sit ups, 11 pull ups and a 13:12 run time for 1.5 miles.
One week after coming back from the SEAL adventure, I scored a 289 on the Army PFT push ups in 2:00, sit ups in 2 minutes and two mile run. I did 75 push ups for a 100 score for my age, 65 sit ups for a 92 score for my age, 14:56 two mile run for a score of 97 for my age, plus I did 14 pull ups.
Today I was my score after doing CF exclusively since then. Push ups 68 for a score of 96, Sit ups 69 for a score of 96, 15 dead hang pull ups, and a 2 mile run of 14:06 for two miles. My score was 292.

Long Slow Distance Sunday

Since I am training for the Houston Half Marathon, Sunday was a long slow distance run day. Yesterday's mileage was 8 miles. Run time was 1 hour 11 minutes 35 seconds pushing my son in the jogging stroller.

Saturday Filthy Fifty

Saturday I did the CF workout, Filthy Fifty.:

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 Burpee

50 Double unders(Subbed 50 Tuck Jumps)

Time was 30:48

5k for time and maybe "Grace" later

I may do a CF two a day today. Still deciding, I did today’s WOD of the 5k, mainly because I need to do a long run on Sunday. This is why I may do "Grace" this evening, just because it seems like fun.

Anyway, my 5k time was pretty decent. I ran it in 21:55. That is a 7 something mile. I was pushing my son.

Big Girl Fran

Yesterday I did the infamous CF workout "Fran". However, as I am trying to get to a time of under 6 minutes I did with a heavier weight then prescribed. I knew doing this that my time would suffer for this workout, but will become more powerful for the next time.

"Fran"

21-15-9

Thrusters

Pull ups

For Time.

My PR for "Fran" is 6:33 set last month at the Crossfit Level 1 Certification at GSX. With the heavier weight of 105 yesteday, my time was 9:20.

CF "Michael"

The weather this week has been awesome in the high 70's to low 80's. It is great for outdoor workouts. The beauty of CF workouts is that they can be done anywhere.

"Michael" is the folowing:
800m Run
50 Sit Ups
50 Back Ext
3 Rounds for time

I have done it two other times before for time. In June, I did it by myself, not pushing my son in the jogging stroller. My time was 18:53. In July, I did it while pushing my son in the jogging stroller, my time was 19:53. This time, I pushed my son again, but my time was 18:33.

Crossfit Cert Seminar

After Ike

After a couple of days of preparing for, dealing with and cleaning up after Ike, I was ready for a workout. Before I came, I was feeling a bit beat up from workouts and even developed a bit of a stomach virus.
Today I did "The Chief". It was not as prescribed, I scaled the power cleans to 100 lbs.
Power cleans 3
Push ups 6
squats 9
As many rounds as possible in 3 minutes with 1 round rest.
Round 1 4 rounds
Round 2 3 rounds plus cleans and push ups
Round 3 3 rounds
Round 4 3 rounds plus cleans and push ups
Round 5 3 rounds