Archive for the free workout Category

Forging Elite Fabulosity

Posted in burpees, free workout, snatches on May 31, 2013 by coughingsparks

Haven’t posted in a while d/t sewing madness, making 80s shorts for my two coaches for the upcoming Battle of the Burn Sunday. They want cheesy 80s, so that’s what they’ll get. Anyway, yesterday was this team WoD. One person bear crawls down to cones then sprints back, then carries the 20# med ball to a farther set of cones and back while the other does 16kg KB swings, which is how the WoD is scored. We got 173. We did it in the park 2 blocks from the box and it was first thing in the morning, so basically I was trying not to put my hand on a slug crawling through the wet grass. I would have screamed. Just saying.

Today was:

-60 burpee lateral barbell hops
-40 sit-ups
-20 snatch at 65% of max

I did it at 9:56 with 65 pounds. Felt good.


Introduction to Crossfit

Posted in free workout, Uncategorized with tags on April 24, 2010 by coughingsparks

Today I ended up running into my buddies Judd and Janaki accidentally on purpose at Crossfit Ithaca. Because of a time mix-up, we ended up in the Saturday morning free introductory session, the three of us relatively experienced CFers and a newbie named Jima(sp?). We warmed up, learned how to air squat and then Clea made up a little “introductory” metcon which just goes to show that there is no easy Crossfit:

AMRAP in 7 minutes of:
-80m sprint
-20 air squats
-10 push-ups
-5 pull-ups (or ring rows)

Rest two minutes. Then do it again.

I got five pull-ups shy of four rounds the first time and three rounds the second time, both as Rx’d. The pull-ups were difficult, as were the last few push-ups. Jima did fantastic; of course it was difficult, the first metcon always is, but she did the push-ups military style and clearly had the mental intensity to be a good if not a great CFer. I hope she sticks with it.

Today is exactly one year of Crossfit for me. Tomorrow I would like to post a look-how-far-I’ve-come sort of thing; I’m too lazy tired to do it tonight.

Group workout

Posted in free workout with tags on July 29, 2009 by coughingsparks

Today was a free track workout with other Crossfitters in the area. The weather was iffy, very humid and lightly sprinkling periodically. We started with some basic dynamic warm-up type stuff, then planks interspersed with tuck jumps. Then, on to the WOD.

Five rounds for time of:

-10 Kettle bell swings with 1-pood kettle bell
-10 (or so) long-jump burpees (done for distance, but ended up being about ten)
-17 walking lunges (again, done for distance, but it was about 17 each time)

My time: 10:09 Finished with a POSE jog around the track and some cool-down stretches. I really like doing the group WODs. I go a lot harder, a lot faster with other people there. So I’m starting to get my mojo back a little.