Saturday morning CrossFit, woot!

Warmup:
3x the following:
-50 jumprope
-10 lunges with medicine ball held straight overhead
-5 knees-to-elbows

Workout:
10 sets, 10-9-8-7-6-5-4-3-2-1 reps of the following circuit:
-pullups
-box jumps
-kettleball swings
-thrusters

I did a little more than half my pullups using an elastic band (my feet in the band so I had an upward force to help me lift myself), the other half of my pullups were jumping into them.

A kettle ball is like a shot put with a handle on it; kettleball swings are when you swing it from the ground to eye level at arms length...killer on the hamstrings, it's awesome.

Squat thrusters are with just the 45-lb bar, you do a regular squat with the bar in front of you, but when you come up, you also lift your arms straight up to the sky and a little behind your head. I did the first 2.5 sets with the bar, but I had to switch to a PVC bar (so, really, no weight, just a placeholder to make my form correct) because my arms were dead.

Overall, the workout was pretty hard, but I think part of that was the fact that I was sick towards the end of the week. I was respiratorally challenged during this workout, especially after the box jumps, and I was also muscularly challenged. My arms are still weak. Lame.

Can't wait to go back on Monday!

Crossfit: JT workout

So Crossfit names some of their extra hard workouts after fallen heroes (cops, military people, etc, who have died in the line of duty). Today's workout is named for JT. I tried to give JT my best. But man, it was HARD.

Warmup:
50 jumprope
20 box jumps
15 squat-to-throw medicine ball against the wall
~20 clean motion using 10-lb ball (I want to learn cleans the right way)

Workout:
3 sets of the following:
Handstand pushups (I did mine with my legs on a 20" box)
Ring dips (I jumped into straight arms above the rings)
Pushups

First set, 21 reps
Second set, 15 reps
Third set, 9 reps

Ow. I failed during the regular pushups a lot, I was really pushing my muscles to fatigue. Woot!

My NemeTeammates Hellyer and Meagles were there with me, yay! Hellyer finished a little before me doing the same stuff as me. Meagles did actual ring dips with band assistance, she was AWESOME!

CrossFit Day 2!

TODAY WAS AWESOME!

Warmup:
Burpee ladder (9 sets: 1, 2, 3, 4, 5, 4, 3, 2, 1)
Pushup Challenge pushups (5 sets: 12, 13, 10, 10, 16)
In between pushup sets, the following:
-after set 1: 25 box jumps
-after set 2: 15 squats with arms holding a pole overhead
-after set 3: 8 knees-to-elbows (hanging from a bar, bring knees up to elbows)
-after set 4: 40 lunges


Workout:
3 sets of the following:
400m row
30 flutterkicks (lay on back, legs straight ~ 1ft off floor, 4 up-down kicks=1 flutterkick)
20 jumping kipping pullups

It was AWESOME! I am signing up.

Crossfit!

Today I went to Windy City Cross Fit for the first time! It was AWESOME!

I think I'm going to join. It's a cool group of people, some of whom work very near my office. And the workout was fun and fast and HARD.


Warmup:
2 sets of the following:
50 jumprope
10 box jumps
10 squat and throw a medicine ball straight up

Workout (modified for me because I'm new, some people did harder things):
3 sets of the following:
15 Jumping kipping pullups
15 Jump to straight vertical arms on rings
7 "handstand" pushups (my feet were on a box but my torso was vertical over my hands)
200m rowing


I pushed through the rowing really hard at the end and I think I actually reached my VO2 max (judging by how much I wanted to puke).

I'm going back tomorrow. I can get addicted to this pretty quickly.

Saturday: 20 pushups, to prove a point. Plus some throwing Saturday and Sunday.

Today: Yoga! 90 minutes, a lot of Warrior 2 and Triangle Pose. I rocked some Half Moon as well. The instructor was a little too hippie for me though...made us just lay still at the end for like 10 minutes. I was super bored. And she told us to be proud of our accomplishments on the yoga mat. And told us not to judge ourselves or our bodies. WTF? I was like, dude, that crap makes me wanna puke. Give me something real to do. But whatevs. Yogalicious!

Pushups!

5 sets: 11, 15, 9, 9, 15

What up, pushups.

Day 1 of offseason workouts! I didn't do much but getting to the gym was step 1.

20 minute medium-hard bike, 6.5 miles
Pushups (5 sets): 10, 12, 8, 8, 15 (max)
Throwing with Loyola

I'm doing http://hundredpushups.com/index.html and today was Week 1 Day 2. I started a couple weeks ago, then quit, but I'm back on it now. Woot!

My goal is to be down to 145 by tryouts next spring. If I go into tryouts at 145, I'll be a) faster, b) longevity-er, and c) less likely to get injured. I really need to drop back down to high school weight to reduce the stress on my knees. And to be faster. I miss being fast.

I'm gonna restart this blog for my offseason workouts (my frisbee team had a team workout log that I was using for the season). I'm taking a week off since nationals (12th place, we broke seed, woot!), hopefully to heal up some joints.

Current ailments:
Left knee - I can't put weight on it when it's bent more than 90 degrees, and if it's in the same position for too long, it sort of locks up. I had it MRIed at the beginning of the season, and it looked fine. Maybe I should get a second opinion. I also have a bruise on my kneecap from nationals, but I don't think I had any lasting damage from that impact.

Right knee - Still has a torn PCL, it get a little sore sometimes. Somehow it has become my "good" knee.

Right ankle - Achilles is still feeling a little crazy, and I rebruised my ankle without respraining it. I think I just generally need to lay off. Last Monday, I did a cutting drill with Loyola, and by the end of practice, my Achilles was hurting so bad I was limping pretty severely. Boo.

Back - I strained some muscles on the outside of my back, kind of right on top of my ribcage. Pretty sure I hurt them at sectionals when I was pulling a lot. Still hurts to lay on my side for too long.

Maybe next week should be a yogatastic week...