Tuesday
Jan122010
Wednesday January 13, 2010
Foggy morning.
*CAT double day. See below.
WOD
4 rounds for time of:
- 12 HSPUs
- 12 ring dips
- 12 push-ups
rest 5 min.... then:
Once for time:
- sprint to the top of Farley Rd.
CAT double day workout - rest at least 4 hours before attempting.
"Kaaaaaaren"
- 150 x 11ft wall ball shots for time with 20# ball.
Post scores and thoughts to comments.
17 Comments
Reader Comments (17)
Had to rearrange a few stairmasters, but I was able to do the workout at the hotel. Time = 11:08 (sub ringdips for dips between two stairmasters). Had a much harder time with the HPUs than I anticipated.
First round felt real good and was all unbroken and right at a minute. Obvisously, I slowed down significantly after that.
You know you miss Crossfit when you dream about it. Maybe it's all the Paleo talk I hear from Joey, but I had a dream that Cadence became a grocery store and the gym had to work around the produce isle. I am not kidding we were running around the fruit and veggies doing a work out.
Weird.
won't be back yet. I hope tomorrow-probably every one's rest day!
Tay, you might be on to something with your dream! I vote for a CrossFit Cadence/Organic Food Store co-op. I can see it now! Can I be the lady who makes paleo food samples in a toaster oven and passes them out to the shoppers? :)
Shane, so impressed that you did the first round in a minute! Love that you moved the exercise machines around to accommodate your workout.
Part 1: 15 minutes total with HSPU in the pike position and dips on the bike handles. Hard, hard, and hard! 1:36 sprint time
Will be back tonight for part 2...
Did the first WOD then got a massage...I am so incredibly sore, I can barely pick up my kids! Hate to say it, but I think I'll have to skip the second WOD :(
On a lighter note, does anyone have recommendations for shoes appropriate for Crossfit? I usually just use my broken down running shoes, but have been seeing lots of different approaches (from barefoot to Five fingers, to Nike Frees, even skateboarding shoes)...
WOD
Part 1: 12:20 Rx
part 2: 1:11
Karen: 13:43 (I think, give or take 5 seconds)
Thanks Szabo for timing, counting, and pushing me on the workout. I am exhausted tonight! I think I am turning into Joey as I am ready for bed and it is only 8pm.
I forgot to mention I used the 8# ball. Could have gone a bit heavier. Now i know for next time.
Wod 1: 24:something
Sprint: :48.2
Karen: 11:18 Rx
Heath counted for me and it helped a lot, thanks coach!
Lu, you want shoes with firmer soles for all the squatting and jumping in crossfit. you dont want your foot moving around so much in cushiony running shoes....so either crosstrainers or indoor athletic shoes such as soccer shoes, basketball shoes, volleyball shoes. Find something w more support, hope that helps.
Couldn't squeeze in Karen. I don't know if my legs could have made it anyway.
Lu, I would check out soccerkraze in campbell (797 West Hamilton Avenue) they have a bunch of good indoor soccer shoes for relatively cheap. They also said they would give us a discount if you tell them you are from Cadence. I have the Jomas and like them a lot.
wod #1 32:00 ish minutes rx. very frustrating workout. i was barely sweating but i just couldnt do anything!
karen: 12:54 with 14# ball, lower back killed on this! not so impressed with the time, but hopefully next time ill get it down! thanks roxan for counting and timing, and makingme get back to the reps without a huge break! :)
recovery run tomorrow. it will be much needed. i think i am experiencing a new level of soreness. but i like it... weird.
forgot to put 1:11 on the sprint. legs felt very heavy!
Thanks Joey & Shane! Is there anything that you two can't do? Oh wait, that's right, you still can't open your front door ;)
Looking forward to a recovery day tomorrow and back at it on Friday...
Finally sitting down at the computer. If you ever wonder why the workouts aren't posted earlier, come by some night and help me put my kids to bed. "I need water, I'm scared, I don't have enough books, Nolan said potty talk, I can't see Ben, Where's green fuzzy?, Where's Mr. Ribbits?, What time are you being home tomorrow?, and on and on and on...."
22 min on first workout. HSPU's were comical. I think I spent a total of 3 min on the rings dips and push-ups. I love it though. Commiting to full range and perfect standards on this type of workout is what will make you better. Even if it means you take more time to do it.
1:02 on sprint... only 14 sec slower than Matt... nice.
9:55 for Kaaaaren. Felt very slow. Must get better at this. Expect some more wall ball in your near future. :-)
Lu - Get Vibrams and an indoor soccer shoe and you'll be set.
Tay/Rox - start researching organic veg suppliers!
Taylor, I was wondering if there was any asparagus in that produce section?
Did something a little different... Mixed in the "Freight Charge" WOD from New Years Day with this WOD. In between each round I took something heavy to the top of Farley and back. Did 3 loads to the top of Farley
1) Sand Bag + Weight Vest (no problem)
2) 2 x 70# KB's (Killed my forearms!!!)
3) 45# plate (hand a hard time hanging on to it from load 2)
Total time was just over 40 min.
WOD 30:34- PHSPU, all else rx
Run- 1:03
Later in the day...Karen: 10:33