Monday, March 11, 2013

My first "real" WOD

On Monday, March 4th, I attended my first full, non-OnRamp CrossFit class.  I was excited to really get going.  

Not that the On-Ramp wasn't taxing, because it certainly was, but I had seen such improvement in those first twelve On-Ramp sessions, that I felt I was ready to get to work.

Well, the workout I got didn't disappoint.  The workout was three rounds of the following:

Run 200 meters

Walking Lunge 100 meters

50 Bodyweight Squats

I fully inteded to do all three rounds.  However, intentions don't carry you through those walking lunges.

Bad news, I didn't finish all three rounds

Good news, I did finish two complete rounds before I collasped.

I tried to start the third round, but on my first step of the running segment, my legs crumbled.  I was done.

Friday, March 8, 2013

CrossFit On-Ramp Day 12

Baseline take-two.

For those of you who don't remember, the baseline workout is the following:

500 meter Row

40 Bodyweight Squats

30 Situps

20 Pushups

10 Pullups

For those who remember, when I did this workout on day 1 of the On-Ramp, I did all of the pushups as knee pushups, and I used the black resistance band to assit my pullups.  I finished in 11 minutes 35 seconds.

Well, tonight, I crushed this workout!

I did all of the pushups as regular pushups.  Also, I moved up from the black band to the green band for pullup assistance.  

Not only did I perform harder versions of a couple of the workouts, I also finished in 8 minutes 17 seconds.

Hell yeah!

CrossFit On-Ramp Day 11 (Helen)

* I've been a little lazy lately.  This post should have been posted on 2/28/2013*

On the penultimate day of my On-Ramp classes, I got another named workout.

Helen

Helen is three rounds of the following:

Run 400 meters

21 kettlebell swings

12 pullups

This was another one of those workouts that doesn't sound like much, but is way harder than it sounds.

But I made it through.

I am pretty excited about re-doing my baseline on Friday.  I am anxious to see how much I have improved in these last 4 weeks.

Grunt Work (New Program Pt. 3)

I would like to take a little time to talk about CTM (CompTrain Masters) programming and training cycles. The first 8 week training cycle ...