Week 18- "Barbara"

Ok..almost threw-up on this workout. I've done it before but I think I pushed too hard this time.


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Time: 45 minutes

Short and sweet!

This was sounded easier than it actually was.


With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Rounds completed: only 4

"Nate"

This was a fun WOD. I was doing the handstand pushups and some guys were actually helping me by yelling to push. Felt good!

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (substituded with 5 pull-ups & 5 dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (used 70lb dumbell)

Total rounds completed: 7

Squats

Heavy stuff today.

Back Squat 5-5-5-5-5 reps

weight: 155-165-175-185-190

Week 17- Push Jerks

Today's workout:


Push Jerk 5-5-5-5-5 reps

weight: 135-140-145-150-155

Pull-ups & Bar Dips

This WOD was pretty straight forward. I had to do the pull-ups & dips.

30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Time: 25 min

"Nicole"

I love to run so I was definitely looking forward to this WOD.


Complete as many rounds in 20 minutes as you can of:

Run 400 meters (7 rounds)
Max rep Pull-ups (6 rounds: 15, 13, 13, 9, 12, 12, 10) Total pull-ups: 94

Unique workout

This was a good workout but I think people at the gym were looking at me funny. See video.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

virtual shoveling
Push-ups

Time: 13 minutes

"Isabel"

Ok this was an entirely new exercise for me so I had to practice a little before getting started. After getting the hang of the movement I knew I wouldn't be able to lift the prescribed weight of 135lbs so I started light and added weight as I progressed. Here's the workout and a video clip:


For time:

Snatch (65lbs x 5, 70lbs x 5, 75 lbs x 5, 80 lbs x 5, 85 lbs x 5), 30 total reps

Time: 16 min

Week 16: "Filthy Fifty"

I beat my time by 10 minutes on this one.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35lb d-bell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

TIME: 37 minutes

Jump Rope

My calves were extremely sore after this workout. I also added a 400m sprint to top it off.

50-40-30-20-10 (reps)

Double-unders (jump rope)
Sit-ups

TIME: 16 min

"Grace"

Today was all about coordination and strength. This excercise involves practically all of your muscles. After the first rep, I didn't think I'd be able to finish the entire WOD. The weight just felt so heavy.

135 pound Clean and Jerk, 30 reps

TIME: 17 min

"Barbara"

My gym closed down for renovation this month so I'm having to do workouts that don't require special equipment or weights. So, I found this WOD in Crossfit's archives:

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups (did crunches instead)
50 Squats

Rest precisely three minutes between each round. (changed it to 2 minutes to make up for the situps)

Time: 32.35

Week 15- 5K

It's very encouraging to see the improvement in my workouts. I was able to beat my previous 5K time by 1.15.

Time: 20.06

More hard running!

This is another workout I did a couple of months ago and again was able to shave off some time.


Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Time: 23 minutes

"Cardio with Squats"

Another tough running work-out. I have to admit, running hard hurts more than any other workout I do.


Four rounds for time:

400m run
50 squats
rest 1 min

Time: 21 minutes

"Fran"

I did this workout in late July and this time I was able to shave off almost 5 minutes. You get a nice little rush when you realize you did extremely better the second time around. It helps me stay motivated. There's a video of this workout in my July posts. I was also able to go with the prescribed weight (95lbs).

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

"The Chief"

I really wasn't looking forward to this WOD. I new it was going to be similar to the exhausting WODs I did last week. Glad I did it though.

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute
Repeat for a total of 5 cycles.

ROUNDS PER CYCLE: 4-4-3-4-4

Week 14: Clean and Jerk

This is actually a fun workout. I like how there's so many different moves incorporated in one fluid motion. See video.

Clean and Jerk 3-3-3-3-3 reps

(130-140-145-150-155)

Hiking weekend

Not sure if I can count this as a x-fit workout but I'll post it anyway. Cindy and I went on a weekend trip to Manuel Antonio on the Pacific Coast. Unbelievable place to visit. We did a hike through the state park and up a few challenging hills (where you can see from the pics that we're sweating profusely).

At the top enjoying the view

Hero workout- "Randy"

There's a handfull of workouts that have been named in honor of U.S. Military Servicemen who have been killed in the line of duty. I definitely kept it in mind when pushing through this workout.


75lb power snatch, 75 reps for time

TIME: 12 minutes

Body weight training

I was so sore this morning that I almost didn't go to the gym but somehow I made it. Here's the WOD:

Five rounds for max reps of:

Body weight bench press (wt. 155lbs): 4-3-3-3-4
Pull-ups: 18-17-17-18-18
Body weight back squat: 11-11-11-11-12

"Fight Gone Bad!"

The title says it all. This was another painfully exhausting workout. I don't know how they come up with these but I sure do like them. My wife Cindy joined me for this workout and I was suprised by how well she did. It's always nice to have a partner help push you along.

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)- gym only had 6kg (13lb ball)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)- no row machine so I did 45lb sumo deadlift high-pulls and scored reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

TOTAL SCORE: ME-273 CINDY-330

Week 13: "Linda"

Now I know why I was doing all that heavy lifting in the previous workouts. This one really kicked my butt! It took me almost an hour to complete. The woman in the photo below did it in less than 12min. See her video at http://www.crossfit.com/mt-archive2/2008_09.html

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

Deadlift: 175lbs
Bench press: 155 lbs
Clean: 125 lbs

Set up three bars and storm through for time.

3K

Just a little run today.

3K (12.18)

Front Squats

I think Crossfit is getting me ready for some crazy workout. For the last week I've been doing a lot of short heavy lifting workouts. Can't wait.

Front Squats:

3(145-145-145), 3(165-165-165), 3(170-170-170), 3(175-175-175), 3(180-180-180)

Deadlifts

Another short workout for strength.


Deadlifts:

3(210-210-210), 3(260-260-260), 3(275-275-275), 3(280-280-280), 3(285,285,285)

Week 12- Strength Work with Push Press

Today was a short workout day. Just a quick strength test doing the push press. On the third set I was only able to do 150 once then I tried 145 but couldn't push it anymore. So, I finished the final sets with 140.


Push Press:
3(140-140-140), 3(145-145-145), 3(140-140-140), 3(140-140-140), 3(140-140-140)

Crossfit on the beach in Punta Uva

This weekend we took a trip to Puerto Viejo de Talamanca- a little town in the southern caribean part of Costa Rica. We rode our bikes to an awesome little beach about 7km south of town. After finding our spot on the beach I jogged along the water and measured 400m to do the workout of the day (WOD). It was a little tough trying to run fast on semi-hard sand. After the workout we chilled for a while then rented kayaks and rode some nice waves. Had a great time there.

Run 400m
rest 2min
Run 400m
rest 2min

Weighted Pull-ups

I have to say today was an easy workout day. Still challenging but without the pain!

Weighted pull-ups 1(35lbs)-1(45)-1(65)-1(65)-1(65)-1(65)-1(65) reps

"Nasty Girls"

I definitely wasn't looking forward to this one. My legs and ass were too sore from the previous workouts with squats. It turned out that the soreness went away for the entire workout- it actually felt good. I also had to substitute the muscle-ups with pull-ups & dips.

3 rounds for time of:

50 Squats
7x 3 pull-ups followed by 3 dips
115 pound Hang power cleans, 10 reps

Time: 30 min.

Fun Workout

Had a hard time with the head stand push ups but I finished them. I think the burpees were the hardest part......especially after all the squats I've been doing the last few days.


For time:
30 Handstand push-ups
40 Pull-ups
50 dumbell swings, 45lbs
60 Sit-ups
70 Burpees

took me about 35 minutes

Week 11: Short workout- squats

I screwed up on this one. I did back squat but I was supposed to do front squats. Must not have been paying attention when reading the WOD. Anyway, I still got a good hard workout. I started off too heavy so I lowered the weight by 20lbs.


Squat 10 (205, 5x & 185, 5x)-10(185)-10(185)-10(185)-10(185) reps

total weight lifted: 9350lbs

"Murph"

This was another killer. I felt good in the first mile and the other excercises but the last lap of the second mile my body was starting to shut down. I could feel my muscles starting to tighten up just before I finished. My final time was 56 minutes- way too slow.

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

More running!

I love to run but I have to admit it's probably harder than all the other exercises. I think I did ok on this one but probably could've done a little better.

For time:
Run 800 meters
80 pound Shoulder press, 21 reps
Run 800 meters
80 pound Push press, 21 reps
Run 800 meters
80 pound Push Jerk, 21 reps

24.06 (minus 3-4 minutes for having to reset my weights after they were taken while I was running)

"Angie" (another workout named after a woman)

Struggled a little on this one but I finished it. I forgot my watch but I'm guessing it took me 25 minutes to complete.

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WEEK 10: "Helen" (that's the name of the workout)

After running a hard 10k the other day, I wasn't sure I'd be able to do this workout. It was difficult (like most) but I completed it in decent time.

Three rounds for time:

Run 400 meters
45lb dumbell swing X 21 swings
12 pull-ups

TIME: 14.38 (inlcudes jog/walking to and from the gym and track- about 1.30)

Human Race 10K in Jaco Beach

This weekend I went on a trip to Jaco Beach- 2 hours outside of San Jose. My plan was to do a little sight seeing and learn to surf. Having done a lot of boogie boarding growing up and trying a surf board a few times, I was fairly confident I would be able to go out and start catching waves. I was feeling pretty cool walking to the beach with the board under my arm until I actually strapped it on and took it in the water. The coolness quickly turned into "total loser"! As I paddled towards the oncoming waves I was unable to lay on the board long enough to get through them and was thrashed around like a rag doll. After many attempts at trying to paddle out past the white-wash, I finally gave up on the surf board and took it back to swap for a boogie board. My broken ego was quickly restored after catching some nice waves.
The next day, at the surf shop, we saw a flyer for a free 10k. It wasn't official but it was organized to run as the Nike Human Race that was being held around the world at the same time. To make it a daily Crossfit workout I was going to run it hard and shoot for 45 minutes. Thanks to a guy ahead of me, I ended up running it in 40.10.

Almost puked at the finish line but a good end to the month!

Deadlifts

Wow, this one caught me by surprise. Not your usual fatiguing workout but more of a strength exercise. I can definitely see I'm gaining strength. Here's the workout with my weights in parenthesis.

Deadlift: 1 (205)-1 (235)-1 (245)-1 (265)-1 (285)-1 (290)-1 (300) reps

That last one was a killer!

No time to think!

Ok this workout went so fast that I wasn't able to keep up with the number of reps I did for each excercise. I guess it's a good way to keep your mind focused under rigorous situations. The numbers in parenthesis are the total number of reps I think I did. So here's how it went:

"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 (27)
the second 8 are push-ups (95)
the third 8 intervals are sit-up (150)
the last 8 intervals are squats (100)

Week 9- Back to business

Even though last weeks workouts were tough, I'm feeling I could have done a little more. Being away and around old friends for a week makes a bit difficult to get the proper workouts in. Anyway, I'm back in Costa Rica and starting the week off with surprisingly good results. In this workout, I was able to do the entire workout without much rest. I'm finally able to do kipping pull-ups (see video), which are much more efficient than your regular pull-up. Here's the WOD with my scaling in parenthesis.

Three rounds, 15-12- and 9 reps, for time of:

-135 pound Thruster (90lb)

-Muscle-ups (3 pull-ups & 3 bar-dips to count as 1 muscle-up)

Crossfit gym in Altanta

I was driving through the neighborhood where I'm staying and noticed a Crossfit gym. I drove by to get a closer look but they were closing up. Luckily they had pull-up bars outside so I came back at a later time to do the WOD. I had to substitute the dips with push-ups. This time I was able to do 15 pull-ups without stopping.


For time:
50 Pull-ups
50 Push-ups
40 Pull-ups
40 Push-ups
30 Pull-ups
30 Push-ups
20 Pull-ups
20 Push-ups
10 Pull-ups
10 Push-ups

In Atlanta

I'm in Atlanta for 6 days so I'm going to have to make some adjustments to my workouts. I went running with my friend Lenia this morning. I ran 4 miles and she ran 5. After the run, I did a little jump rope. Here's the workout:

4 mile run
3 rounds of 50 double unders (see video)

Long Workout

This workout took me 1 hour 5min to complete. I had to take a lot of breaks in between the 50 and 35 pullup rounds. I also adjusted the weight from 95lbs to 90lbs. Tough workout!

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
90 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
90 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
90 pound Thrusters, 10 reps
20 Pull-ups

Week 8- 5K

I was definitely looking forward to this one. I was shooting for 22 minutes and surprised myself with: 21:21

Own workout

My gym was closed today so I tried sticking to Crossfit but not as hard. I ended up running to the park and did 70 pullups and 70 pushups. I ran a total of 4k at a moderate pace with a few hills thrown in the mix.

Wallballs

This was another new one for me. It called for a 20lb medicine ball so I had to go to Hiper-Mas (a Wal-Mart store) to purchase a basketball to make into a medicine ball. I cut a 3 inch gash into the ball and filled it with dirt and rocks. After weighing it on a bathroom scale I stitched it up and covered the stitches with silicone adhesive to keep as much air as possible when reinflating. I then covered it with duct tape to keep the gash from reopening. Here's the workout and a video.

150 Wallball shots, 20 pound ball
(I had to break these up into 25 rep sets)

New excercise and more pullups

I did a new excercise today (see vid below) and of course, more pull-ups. I can feel the pull-ups are getting easier- I can now do 11 w/out stopping to rest.

45 pound Dumbbell squat snatch, left arm, 21 reps (20lb d-bell)
45 pound Dumbbell squat snatch, right arm, 21 reps (20lb d-bell)
42 Pull-ups

45 pound Dumbbell squat snatch, left arm, 15 reps (20lb d-bell)
45 pound Dumbbell squat snatch, right arm, 15 reps (20lb d-bell)
30 Pull-ups

45 pound Dumbbell squat snatch, left arm, 9 reps (30lb d-bell)
45 pound Dumbbell squat snatch, right arm, 9 reps (30lb d-bell)
18 Pull-ups

Week 7- Strength Check Today

I like these short workouts. They're still tough but they end a lot faster. By the way, I took Monday off.


Back Squat 5-5-5-5-5 reps

Weight used: 185-225-225-225-230lbs

Running

Today's running workout included a little twist- running 400m backwards. I'd never done this and found that it burns the hamstrings. Also, my goal for these runs is to keep it under 1:30 per 400m. I missed it by a few seconds on this one.


For time:

Run 800 meters (3.01)
Run 400 meters backwards (forgot to time)
Run 800 meters (3.07)
Run 400 meters backwards

Sumo Action!

As with most of my workouts, I had to substitute the rowing and lower the weight on the Thruster. You can view demos in previous posts.


Row 1000 meters (substituted with 45lb Sumo Dead Lift High Pull)
85 pound Thruster, 21 reps (used 75lbs)
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Easy Day

Today I decided to take it easy and do my own workout. I went for a moderately paced run with a few hills- approx 5k. Took 22 min.

More Pull-ups!

Crossfit really likes pull-ups. Actually this workout called for muscle-ups and since I don't have the equipment for those, I used their suggestion and did pull-ups and bar dips. Plus, I can't do muscle-ups anyway........at least not yet.

120 pull-ups (actual: 90)
120 bar dips (actual: 90)

Week 6- Back to Regular Workouts

Again, I decided to take Monday off after a fun filled weekend at the volcano. Tody called for more running and some weight training. This time I'm doing 400m runs and will be pushing for under 1min 30sec per.

Three rounds for time:

400m (averaged 1min 25 sec)
21 dumbell swings (30lbs)
12 pull-ups

Another active weekend

Friday afternoon we went to check out Arenal volcano in La Fortuna. Many activities to do there (water rafting, hiking, swimming, horse back, quad riding, zip lining and probably more). Saturday morning we all hiked 7k to a waterfall near the base of the volcano. The hike is fairly easy until you have to climb (almost vertically) back up from the waterfall. The next morning we did a shorter but more difficult hike to Cerro Chato- a lake-filled volcanic crater. This hike was probably only 2 km but the majority of it consisting of almost vertical hiking. Check out the pics.

Here's Cindy ready to conquer the mountain.

And me smiling at it!

Legs sore from yesterday's run but still pushin'

Yesterday was tough but after a good night sleep I'm ready for today. Plus, it looks like a short workout anyway.

1 rep of each for weight:

Squat: 265lbs
Shoulder Press: 175lbs
Deadlift: 225lbs

Long Distance Run- 15K

I went into this workout feeling pretty confident. So, I'm thinking, I've been working out consistently for a month now and since running is my strongest point this'll be a breeze. Well, I was wrong. After 5K I started feeling the fatigue and doubting that I would complete the run. I thought maybe I had started too fast. I slowed down a bit and continued the struggle. After every lap (about 900m) I'd tell myself ,"one more lap Neto...dig deep". That's how bad it got. The music didn't help much either. I was using Cindy's ipod and when I most need a boost I got a xmas song. I was too afraid to take the ipod out of my pocket to change the song fearing I'd drop it in my dizzy state and ruin my rythm/pace. After about an hour of running I new I was coming close to the mark. There was no way I was going to stop now. I trotted along to the finish at 1hour 10min. Can't wait for the next one!

Running, Back & Abs

Today we're going to do a little running and core building. I love how Crossfit mixes it up. My goal in this workout is to average a 3min 800m run.

Three rounds:

800m run (averaged 3:10)
50 back extensions
50 sit-ups

Week-5

We had a pretty active Sunday as well so I decided to take Monday off . Today called for more heavy lifting. I'm feeling more coordinated and stronger but not enough to go too heavy. I'm not used to lifting very heavy so I want to keep it at a level where I'm still challenging myself and avoiding injury at the same time.

Deadlifts: 5-5-5-5-5 (145lbs-165-170-175-180)

Weekend in Montezuma, Costa Rica

This was an awesome active weekend. Cindy and I started Saturday off with a morning WOD and followed it up with a hike. Had I known the hike was going to be long and difficult I probably would've skipped the morning workout. Anyway, here's what we did for the day.


Three rounds, 21-15- and 9 reps, for time of:

-95 pound Overhead squats (40 lbs) - Cindy probably used 10 lbs
-Burpees

-Hike: 3 hours of climbing and descending

There wasn't a gym in Montezuma so we ended up using rocks. Still did the trick!

This is Steve and I on the hike. I didn't want to carry the towel so I wrapped it like a sarong.

Strength Check.

This workout tests where you're at with how much you can lift. I started my first set at 130lbs then added 20lbs to the next but could only lift it two times. I did the 3rd set at 140 and the final two sets at 145.


Push jerk 3-3-3-3-3 reps

Guess what? More pull-ups!

I can feel my strength increasing. I'm able to do more pull-ups at one time. I'm still having to break them up but not as much as when I first started. The weights are gradually going up as well. I did the following workout in 15 minutes. Check out the video of this guy who did it in 2. AMAZING!

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster (I used 75lbs)
Pull-ups

Rowing today

This WOD called for a timed 2k row but the little old gym I go to doesn't have a rowing machine so I had to go with a simulated workout. This took me 26 minutes using 45lbs. You'll notice in the video the guy does 3 squats without pulling the bar up- those I assume are warm-ups. Here's the workout:

200 Sumo Dead Lift High Pull (45lbs)

You have to try and do it continuously to get the same benefit as rowing. I had to stop and rest but tried limiting my rest time from 10-30 secs. You'll leave the gym with a drenched shirt- TRUST ME!

Week-4 and a Great Start to the Week

This was supposed to be a timed workout but I forgot my watch so I can guess that it took me 45-50 minutes. I'll post the original WOD with my adjustments in parenthesis.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (I used a 25lb dumbell. 1 pood is 36lbs)
Walking Lunge, 50 steps
50 Knees to elbows (hanging from a bar, I could only raise knees halfway up)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (didn't have a ball so I simulated the movement with a dumbell)
50 Burpees
50 Double unders (this is jump rope going twice under feet but didn't have rope so I ran)

More pull-ups!

We went to a party Thursday night so I had to take Friday off. Today's WOD called for more pull-ups. It seems to be a consistent Crossfit excercise. This time, however, they were weighted pull-ups. As I hung from the bar with my knees bent (calves facing upward), Cindy placed bricks on my calves to weigh me down. On every set we would more weight until I couldn't pull myself up anymore. So, you do a total of 7 sets with only 1 rep per set but it gets very heavy. Here's the workout:


Weighted pull-ups 1-1-1-1-1-1-1 reps

Acrobats!

This work out was actually kind of fun but tough. I wasn't able to do L pull-ups so I did regular. For the handstand push-ups I used a slide's ladder to support my feet and my body was at a slight angle. This took about 25 minutes- I had to rest in between the higher rep pullups.

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

More adjusting

In this workout I had to substitute bar dips for ring dips and lowered the push-press weight from 115lbs to 80lbs.

Complete as many rounds in 20 minutes as you can of:

15 Push-ups
12 bar dips
80 lb Push-press, 9 reps

Week 3- Still sore but pushing along

I did this WOD in 21 min 30 sec.


Four rounds for time of:

Run 400 meters
50 Squats

Hiking the Turrialba Volcano.

This morning we planned a hike up the Turrialba Volcano about an hour from San Jose. We parked the car half way up the mountain and hiked for an hour to the top. Awesome experience and good workout at the same time. Here's a picture of my wife Cindy and I at the entrance and a view from the top.

A Little Improvising

This work out had my abs sore for days. My new gym was closed today so I walked around the park and found a round concrete picnic table with curved benches that I was able to use for this workout. I also had to substitute tricep bench dips for the muscle-ups (which I can't do anyway).

Complete as many rounds in 30 minutes as you can of:

Walking Lunge, 12 steps (each leg)
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Good Ol' Fashioned Run

Today's workout was a bit out of the ordinary.................a 10k run! I didn't have a way to measure the distance so I used my average mile pace to approximate. I probably ended up running a bit short of a 10k but at hard pace none the less.

Grueling

I didn't think I would finish this one but I dug deep and completed the entire workout.

Five rounds for time of:

95 pound Deadlift, 15 reps
95 pound Hang power clean, 12 reps
95 pound Front Squat, 9 reps
95 pound Push Jerk, 6 reps

Pure Strength!

This WOD required all the strength I could find from within.

For time:

100 Pull-ups ---- 50 (actual)
100 Push-ups ---- 100
100 Sit-ups ------ 100
100 Squats ------- 50

Week 2- Interesting workout

This was actually a fun WOD. I did the entire thing but of course, with lighter weight.

5 rounds for time of:
115 pound Deadlifts, 5 reps
10 Burpees (see video)

Day 3- Easy Day

I was pretty beat from the previous two days that I had to adjust the workout of the day (WOD) to very light. The actual WOD called for three phases done 4 hours apart between each phase. There was no way my body was going to take it so I did the easiest one- a timed 1.5K run (in 3:30). It felt good to go easy this day.

Gym Discovery

My second crossfit required weights and luckily, the day before I happened to run into an old gym at the park. The weights and equipment were rusty and beat-up but good enough for what I needed to accomplish. And for $10 (5,000 colones) a month, I think I'll be going there from now on. So here's the work-out:


Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

First Costa Rica workout- Week 1

My very first day in San Jose I ran to La Sabana park from La Uruca- approximately 2 km away. This workout required only a pull-up bar so I walked around the park and found an old swing set w/out the swings. It was kind of high so I rolled a concrete block underneath the bar. It's still there so if you ever want to use it feel free. The workout went as follows, however I don't think I did it correctly.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed. (http://www.crossfit.com/mt-archive2/003801.html)

Considering my level of fitness at this point, I think I did ok with 7 minutes and a total of 28 pull-ups.

My Very First Crossfit Workout

My very first crossfit workout was with my brother-in-laws Tim (the instructor), Bill, Brian my sister-in-law Barbie and my wife Cindy.

It went as follows:

Crossfit calls this Alternating Double Tabata.

8 rounds of:

-Kettle Ball swings for 20 seconds
-rest 10 secs
-Pull Ups for 20 secs
-rest 10 secs



We didn't have kettle balls so Tim found some boulders instead. And we went to a local playground for the pullups. (see pics) Not sure what's going on there with the red shorts!



Great workout even though it was only a total of 8 minutes. Very deceiving!