My New Favorite Park To Work Out In

The Kid Fit Park at Terry Hershey Park

CF WOD with video

Today's WOD:

5 Rounds for Time

Deadlifts 15

Hang Clean 12

Front Squats 9

Push Jerks 6

I scaled the weight to 100lbs.

Saturday Workout

Today I returned to the cool park. Unfortunately, I went at a time when Katy Fit was having their long run, so parking was a nightmare.

I carried a 1 pd Kettlebell with me about 1/2 mile to get to the area. I was glad I did not grab the 1.5 pd as it would have been a long walk.Here is what I did:

Five 3 minute segments with 1 minute in between

Within each segment As Many Rounds as Possible of:

1 modified Rope climb

5 push ups

10 KB Swings

Each segment I completed 4 rounds. So 20 modified rope climbs, 100 push ups, and 200 KB Swings. Not bad, my grip was fried afterwards.

"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.

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.