2nd Place at the Angie 5K

April 24, 2011 · Filed Under angie · Comment 

torn hands from doing CrossFit Angie 5K

CrossFit No Excuses, a CrossFit box in Suwanee, Georgia, offered up a CrossFit challenge during a local 5K/10K.

The format:

  • 100 pull-ups
  • run a mile
  • 100 push-ups (lift hand standard)
  • run a mile
  • 100 situps
  • run a mile
  • 100 squats
  • sprint .1 to the finish

Yours truly scored a second place overall finish, …but I swear I was third.

Oh well.

Heavy shoulders

April 11, 2011 · Filed Under work out of the day · Comment 

Shoulder Press

2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2

As usual, a CrossFit WOD that looks easy, sounds easy, …but hurts like Hell by the 7th set.

175lbs.

Done.

A Little Bit Mo’

April 10, 2011 · Filed Under work out of the day · Comment 

Did my own run WOD.

10-12 rugged miles at Sweetwater Creek State Park with the Mad Mexican.

Done.

Fight Gone Bad, Terrible, Rotten, …

April 9, 2011 · Filed Under fight gone bad, work out of the day · Comment 

…but lovely.

Yup. Nailed Fight Gone Bad this morning with my boy Vic’tah “The Mad Mexican” Zamudio.

First up though, a little 6-ish mile trot through the woods, at a decent clip, THEN, bust up some CrossFit WOD action.

Fight Gone Bad

3 Rounds of 1 minute each of the following movements:

  • Wall balls - 20lbs
  • Sumo deadlift high-pulls - 75lbs
  • Box jumps 20-inch box (I think V made us do 24″)
  • Push press - 75lbs
  • Row - for calories
    • no rower in my home gym, sub’d burpess, counted reps.

Victor: 212

Christian: 237

While its not a true FGB without the rower, the burpees made it much harder in my opinion, but I hate burpees.

Fight Gone Bad Explained

Coach Glassman explains the concepts behind this workout

J.T. – Harder Than It Looks

April 7, 2011 · Filed Under j.t., work out of the day · Comment 

Crossfit WODs are notorious for looking rather tame on paper.

J.T.

21-15-9 of:

  • handstand push-ups
  • ring dips
  • push-ups

Sounds simple enough eh?

Ha.

5 HPUs in, I had to drop and continue in sets of 3-5

Dips I scaled to bar dips since I was training at the YMCA.

Push-ups? ok, I handled these with general ease but DID NOT do them to the new push-up standard.

Took me almost 20:00 - TOUGH!

Annie does JT back in the day

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