Rachael's Crossfit W.O.D. Log

Rest Day

(note: was gonna try to do a WOD, but yesterday's WOD and league volleyball out-did me. Plus, not too much sleep.) Gonna do a good WOD tomorrow. :-)

Rachael's Crossfit W.O.D. Log 10/29/09

"Annie" (tweaked) rounds
50-40-30-20-10
Sit-ups
Box jumps - 30
400 meter run (x3)
(30 mins)

Additional strength:
Back Squat 5-5-5-5-5 reps
(45 mins total WOD)

Evening: League Volleyball - 2 hrs.

Rachael's Crossfit W.O.D. Log 10/28/09

Rest Day

Rachael's Crossfit W.O.D. Log 10/27/09

Light/Moderate Activity: league volleyball: 2 hrs.

Rachael's Crossfit W.O.D. Log 10/26/09

WOD Name: "Helen"
(scaled a bit with chin ups)

Three rounds for time:
Chin-up: negative resistance work
Run 400 meters
Kettlebell swings - 21 (25#)
Time (approx.): 25 mins.


additional strength

As many rounds till 1 hour WOD up:
15 Sumo Squat High Pull (40#)
20 Sit Ups
Time entire WOD (approx.): 45 mins.

Rachael's Crossfit W.O.D. Log 10/25/09

Title: "Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions (w/ 6# medicine ball half of the reps)
50 Sit-ups


Additional strength:
5-7 Rounds for time:
18 Shoulder Push Press
(45#)

Rachael's Crossfit W.O.D. Log 10/24/09

Rest Day

Rachael's Crossfit W.O.D. Log 10/23/09

Negative Chin-Up work (2 to 3 mins.)
800m Run
15 Hang Power Snatches OR Thrusters (45#)
500m Row
15 Hang Power Snatches OR Thrusters (45#)
400m Run
15 Hang Power Snatches
250m Row
15 Hang Power Snatches

additional (for complete 1 hr. W.O.D.)
Rope Unders (100x3)
20 Step Up box (w/ 14# ball)
10 push ups (x2) (girlie)
Repeat till 1 hr. W.O.D. is up

Rachael's Crossfit W.O.D. Log 10/22/09

Rest Day

Light/Moderate Activity: League Volleyball
(depending on muscle recovery)

Rachael's Crossfit WOD Log 10/21/09

"Tabata something a little different" (tweaked)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Push Presses (behind the head), the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Over Head Squats (25#). There is no rest between exercises.

Strength/Skill:
Deadlift - 3 rep, body weight or max

Endurance:
30:20 x 8 rounds, 30 seconds on 20 seconds off, Use a treadmill, set at 12% grade @ 6.0 mph (or moderate pace)

As many rounds till WOD reaches 1 hr…
20 Step-Ups each leg on 21 inch box w/ 14# medicine ball

[still sore from 10/19 WOD, skipped volleyball yesterday to rest, gonna try today's WOD and hopefully not regret it]

Rachael's Crossfit W.O.D. Log 10/20/09

Rest Day

(yesterday's WOD hit me w/ a vengeance today - sore in places i've never been sore in a while or at all - guess that's a good thing, huh.) Still dealing with HATT...(hungry all the time..just how much peanut butter can one eat!?!) ;-)

Rachael's Crossfit W.O.D. Log

W.O.D. "Tyler" 10/19/09 (bit scaled)

Time: 36 mins.

Five rounds for time of:
10 knees to elbows

Chin Ups 3 (half) and 1 to 2 mins negative resistance chin ups

55 pound Sumo-deadlift high-pull, 21 reps

As many rounds to finish 1 hr WOD after Tyler: (3 rounds)

200 meter run (x2)

25 Sit ups

50 Box jump, 14 inch box

10 Push ups (girlie)

crossfit

It has been about 2 1/2 months since i learned about and started doing Crossfit at my gym. After learning about functional exercises and looking at my gym experience as an athlete would train for their sport makes for something way different. I haven't gone back to my "old" way of doing gym. Its too boring, plus, i really was working the same muscles for the most part in a non-real-life-way. My gym doesn't have everything i would use if I was a member at a Crossfit affiliate, but i make do. Invested in two kettlebell weights, couple jump ropes, gloves and bring them to the gym. Might even get rings?! Maybe later as i grow stronger. I can do half a chin up and much more push ups! This is big...for me...can't wait till i can do a dead-weight pull up. :-)

I haven't lost weight since doing Crossfit - i've lost inches after measuring myself beforehand. I've stayed the same weight. Some of that has to do with the fact that i'm a bit more hungry...and well...even before...i like to eat. So, still working on that to make my goal. But i'm more emphasizing my overall fitness ability more so than weight. Am I fit and can is my body at its full capability in a physical sense. Its been years that my physical workouts and fitness regimen "cross" over to my spiritual awareness and level of learning with Abba. Talking with God, listening to Him as my body is in movement...sort of like dance. But that's a whole other story. So, I've decided to log in my work-out-of-the-day (a.k.a WOD) when I remember to, and possibly track progress. Its nice to look back at a journal.

Definition & background of Crossfit: CrossFit is a strength and conditioning fitness methodology; Crossfit is not sport-specific and promotes broad and general overall physical fitness; The program's weightlifting component includes complex, compound movements with heavy loads. CrossFit also uses kettlebells, gymnastics rings, pull-up bars and many calisthenics exercises. CrossFit may call on athletes to run, row, climb ropes, jump up on boxes, flip giant tires, and carry odd objects. They can also bounce medicine balls against the floor or a target on a wall.CrossFit maintains that proficiency is required in each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy; constantly varied functional movement executed at high intensity.