Showing posts tagged Crossfit Addiction
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(Source: crossfitaddiction)

(Reblogged from crossfitaddiction)

Excellent day at Crossfit Addiction…

Started the morning off at 10 am with periodization of shoulder press and deadlift (3x5). This is a six week program, so I started fairly light—but happens to be heavy for me since I took so much time off. On the shoulder presses I used 75# and for the deads I used 185#.

I went back this evening at 5:30 pm for the endurance WOD:

  •  Run 800m
  • 30x Wallball shots (20# ball)
  • Row 1000m
  • 30x Burpees
  • 200 Jump rope or 50 DUs
  • 30x Tire flip

Time: 21 min 30 sec

This WOD actually felt very awesome and although I would have liked to finish faster, I crushed this for me being back only a week and a half. I thought my time would be around 28-30 minutes. Ready for my next workout!!!

Photo credit:

crossfitaddiction: Josh Patterson kipping pullup  me :-) View high resolution

crossfitaddiction:

Josh Patterson kipping pullup

 me :-)

(Reblogged from crossfitaddiction)

Week of Jan 17-23

 Overall a good week. I would have liked to gone one more day to the gym (Saturday) but my calves were trashed and the metcon WOD involved mad box jumps. Without further ado here’s the week…

Jan 18:

Strength:

Front Squats 10-7-3-3-3-3-3 weight in lbs (bar-95-125-165-175-185-205) 205# was definitely a PR for me on Front Squats. Prior to my experiences with Crossfit, I rarely used that type of squat and when I first began at Addiction could hardly come close to that.

Metcon:

“Helen”—400m run, 21 KB swings (55# KB), 12 Pullups—Time: 13min 47sec Rx’d

Jan 21: Home WODs with video footage

WOD 1: For time, do each exercise for the number of reps listed before moving on as follows; 30-20-10 of Situps, Pushups and Double-unders. Time: 11min 43sec

http://www.youtube.com/watch?v=7Dj2BDZUkCI

WOD 2: For time, perform 10 Single-arm Dumbell Snatches (5 each hand) and 15 Burpees; 3 rounds. All I had available were 25# dumbells so that’s what I used. Time: 6min 47sec

http://www.youtube.com/watch?v=118DQ1qWj6k

Jan 22:

Strength: Shoulder Press 3-3-3-3-3. After the warm-up weight in lbs 95-105-110-115-120.

I didn’t do the metcon this day because I planned on coming back to the gym on the 23rd. When I woke up my calves were more sore than the previous day, after rolling out on foam so I took it off and just stretched and massaged them out.

As always, looking forward to the next week and the next accomplishment. Please, I urge you, if you like what you read and it sounds like something you would enjoy hit up a WOD with me at Addiction. First time is free and after that you’re hooked in a good way. Fitness should be contagious and I hope I’m spreading it all around!!! Click the banner at the top of the blog for more info on Crossfit Addiction and how to contact the owner James.

Week of Jan 10-16

 As I stated in a previous post, my back was very tight and strained most of last week. I didn’t actually get any real work in until Thursday and Friday. On Thursday I just messed around at the house and did a little bodyweight WOD I made up and then some Man-Makers. On Friday I actually got to hit up Addiction for an awesome workout.

Jan 14th: Home WOD

To take it easy on my back the first time working out since Jan. 8th I came up with this quick little WOD.

5 rounds for time: Situps 10, Pushups 10, Air Squats 10, Jump Rope 50x. Finished in 6min 57sec. After a short rest followed up with 10 Man-Makers with 25# dumbells; time was 3min 33sec.

Jan 15th:

Feeling pretty good from the day before I decided to get back in the gym and test my back with a real WOD. Here’s how it went down.

Strength: Front Squats 5-5-5-5-5 (warm up sets pictured above)

Started at 135 and went up in 10# increments and completed all sets with no failure. 135-145-155-165-175

Metcon WOD: “Half Angie”

Most of the crossfitters out there know “Angie”, but for those of you who do not here is how she works. 100 reps of each of the following exercises completed in this order before moving on to the next movement; Pullups, Pushups, Situps and Air Squats. We did half “Angie”, therefore it was only 50 reps of each exercise. Time as Rx’d: 13min 21sec.