CrossFit Open Workout 1

Fri 19.03.11

- Warm Up -
2rds Official CF Warm Up

Practice Pistol Squats 3x5ea
HSPU - 4

- Strength -
Strict Press 3,3,3+ Load - 20,25,29(7)
Power Snatch 5,5,5,3,3 Load - 20,25,25,30,39(F)

- WOD -
50 Burpess for time
Time: 3:20

I am feeling a lot stronger in my strict press. I wanted more in my AMRAP but am still happy with 7reps at 29kg considering my 1RM was 32.5kg last time I did it.
I thought I would throw in some Power Snatch strength work today as the CrossFit Open workout 1 has been released and include snatches which is not a strong point of mine. I am really looking forward to doing the Olympic Lifting Cert in May to better my lifts and really pin point the small things that can improve my technique and weight. I am also really nervous about doing the CF Opens WOD tomorrow. Hope I go ok!

Mon 21.03.11

- Warm Up -
2rds Official CF Warm Up

Practice Pistol Squats 3x5ea

- Strength -
Deadlift 5,3,1+ Load - 50,60,65(17)
Bench Press 5,3,1+ Load - 30,35,39(11)

Run 3.5km
Time: 14:15

I am SO happy with my deadlift result! I am really looking forward to trying out my new 1RM in a couple weeks!
I am hating the running. It is most certainly not my favourite thing to do. I am looking forward to summer on the mountain where we can go on trail runs instead of running in a boring, concrete floor, cold parkade..

Wed 23.03.11 (CROSSFIT WORKOUT #1)

- Warm Up -
1rd Official CF Warm Up
3x5 Snatches @20kg
3x15 Double Unders

- CrossFit Open WOD 1 -
10min AMRAP of:
30x Double Unders
15x Snatch @25kg
Score: 4rds

This WOD was HARD! The snatches really tired me and I had to drop to 3 sets of 5 in the second round. I was hoping to get at least 5 rounds but am still happy I got through it. Very excited to see what the new WOD is that is being released tonight. See my video here

Sat 26.03.11

- Warm Up -
Worm Crawl

- WOD -
10,9,8....2,1
KB Swing @16kg sub butt raises
Burpees
Time: 6:20

I did this workout at home and Aaron has a 24kg KB which was just too heavy for me. So I did butt raises... laid on my back, put my feet up on a chair and raised my bum off the floor. Way too easy.... wished I had done something else to work me harder but oh well.. lesson learned.

Mon 28.03.11

- Warm Up -
2rds Official CF Warm Up
Worm Crawl

- Strength -
Back Squat 5,3,1+ Load - 45,50,55(11)
Strict Press 5,3,1+ Load - 20,25,30(6)

- WOD -
3rds for time of:
15x DB Thrusters @15kg
20x Toes to bar
30x Squats
20x Push Ups
Time: 14:48

This WOD was pretty tough. My roommate Cat joined me and loved it. She did the WOD in 13:05 but scaled three of the moves.

Tue 29.03.11

- Warm Up -
2rds Official CF Warm Up

- Strength -
Power Clean & Jerk 5,5,5,3,1 Load - 20,25,30,45,50

- WOD -
21,15,9 reps of:
Burpees
Dumbell swing @16kg
Sit Ups
Time: 6:57

Words getting out about CrossFit so I have a line up of girls at work wanting to do workouts with me. Its great having the girls motivated to come and try something new and having me introduce them to CrossFit. Hannah joined me today and did the WOD in 8:26.