Getting whipped by a girl.....Good for HER!

This morning I went into my Crossfit gym for my daily WOD. It looked to be a fairly easy one at first glance 30-20-10 Air Squats, Pushups, Pullups.   We did some heavy Deadlifts before the WOD as well as a warmup series to start.

This morning in the  8 AM class there were only 2 of us and the instructor. One of the things I really like about crossfit is that because the workouts are always different somedays there are things I excel at , and somedays other body types do WAY better.  Also you can always modify a workout to the individuals strength/ mobility level.

Well back to the WOD. This set took me 9:13, the other person in my class 8:45. The last sets of pushups and pull-ups I totally ran out of gas.
Brianna finished strong....Good for HER!

FireWod a cool website for my FF brothers/Sisters

Trevor Brownlee is a FF for CCFD#1, he is has put together a great website of CrossFit. Has a new WOD every few days, all with scalable WOD's.

http://www.firewod.com/

9 Foundational Movements of CrossFit

http://crossfitbirmingham.ning.com/video/video/show?id=1972595%3AVideo%3A25669

A couple more great workouts

Well it's been a couple of days since my last entry, I Got 2 great WOD's in yesterday and today. Yestrerdays consisted of Shoulder presses 3x3 with 135#. The WOD was 400m run, 21 KB swings, 12 pullups x 3 rounds. I finished in a time of 10:24. This morning we did 5x3 Back Squats with 225#. The WOD was a 15 minute AMRAP 200m run, 15 Squats, and 15 Sit Ups ( all with a weight plate or Sandbag) I used a 25# plate. I got 5 rounds, and finished a 200m run extra.

I feel like the thing slowing me down most on both was the run, if I pushed harder on the run, I felt to "Gassed" for the moves.

We leave for Vancouver tomorrow morning and I will be away from the CF for 5 days. Bet it's gonna hurt when I get back.

Something to TRAIN HARD for!

Partner/Team WOD's A Great Idea

Over the course of this week we did 3 different WOD's organized as partner or as todays 3 person teams. I think this is a neat approach as usually 1 partner has a strength the other doesn't. For me having a partner cheer you on as you struggle is great help.
The comradererie I experience in Crossfit is almost as great as I experience in the fire service or my military time. 

Saturday (Team) WOD:

Team of Three:
Row 2000m
200 Deadlifts (95/135lb)*
200m Sand Bag Carry (30-75lb)*

Row as many meters and complete as many deadlifts as you can as one partner completes 200m sand bag carry. When runner returns, switch. Once row is completed, two partners may work to complete deadlifts (one person works at a time). Time is called when both the row and deadlifts are completed.

*Scale accordingly.


*Our team Deadlifted 135, and carried 60/75 lb sandbags

When our rower finished Rows, the third teammate did Burpees.

FRIDAY WOD:

“Bear Complex”
5 Rounds* of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*1 Round=7x through the progression, without releasing the bar.
Increase weight each round. This WOD is not for time.

For tracking my workouts

I record and track all of my workouts here:

www.wodstack.com

Please visit www.crossfitoregoncity.com

2 weeks in

Well I found a great Crossfit gym close to my home. Crossfit Oregon City, I went down and talked to the owner Jen Cereghino about joining. I explained to her that because of my schedule 1 day on, 2 days off that it would be a challenge to make classes.
She explained they had an "On-Ramp" program to teach new people some of the moves done. Because I would not be able to make a consecutive day class she arranged times that worked for me. 1 on1 coaching, pretty awesome.
So now I am regular classes, on my first day off I usually have to go to the 4:30 afternoon class as I don't finish work until 7 AM  (The time of the morning class). My second day off I get up for the 7AM class as I have always preferred to work out in the morning.
I really like that she posts the WOD (Workout Of the Day) online so even at work I can usually do it, albeit sometimes slightly modified depending on the equipment the station has.
I'm currently 2 weeks in and want to start documenting the journey.

It's time for me to try Crossfit

I work for a local Fire District, and due to the nature of my job i need to keep myself in shape. Fortunately we are allowed time each shift on duty to workout. This alone is not sufficient to keep us in shape for the job. I have been working out in a local gym for nearly 15 years. I have been very set in my normal workouts. Usually chest/biceps, back/triceps, legs, Shoulders/abs, cardio day... REPEAT.
At work many of my friends have discovered the benefits of Croissfit. Now I realize it is not a new phenomenom, but I hadn't paid much attention to it. From time to time people would say" Hey I got a workout today I think you would really like, just Clean and Jerks and Lateral box jumps 10 rounds. "
I really liked the idea of getting back to "Old school" weightlifting moves, some I hadn't done since high school 20+ years ago.
After this I decide it was time for me to try Crossfit.... here goes my journey