Turn up the HEAT!

Today was probably the warmest day we have had, I went out for a run this afternoon and soaked up some of those rays. It was windy which felt good and it also felt good to take a day off from the weights (even though I REALLY wanted to do the collegestationcrossfit.com wod!). Here are my running stats from my Garmin -

3pm

5.4 miles
45:22
8:24 min/mile
871 calories

I headed over to Brazos Valley Gymnastics at 6pm to work on my muscle ups and ALMOST got one! I was soooo close, coach Jim thinks I will get one next week.

Two a day...

I decided to change up the blog template, I hope ya'll like it :-)

Today I met up with Kirk "the electrician" and Zach "the Whitt" for a morning workout at the box. We did a little strength work on pull ups, here it is:

8am

warm up
-circuit
-kb swings x 25 (35#)
-kb swings x 20 (53#)
-kb swings x 15 (70#)

Pull ups with added weight with 20 abmat sit ups following each set then rest 90 sec
6 x Bodyweight Pull ups
6 x 15# added weight pull up
6 x 20# added weight
6 x 30# added weight

rest 2 min. then...

30 x db push press (45#)
40 x plyo push ups (chest to ground and hands come off the ground)
50 x pull ups (I did 2 sets of 10 then 2 sets of 15)

Then I worked out with the 5pm class, I was late so I didn't get to do the deadlift strength portion, just the wod.

5 rounds for time:
250m row
15 KTE
12 Kb Swings
9 Kb SDHP

Since we had 7 rowers and I was the 8th person, Coach Daren decided to make things interesting by having me start AFTER Kirk was done with the rower and having me try to catch up to Kirk (also known as "the electrician"). If I caught up to Kirk and beat him he would have to do 50 burpees, if I didn't catch up to him I would have to do 50 burpees. So...someone was going to do burpees at the end.
Well, Kirk was blasting through the workout and I never caught up to him. Great workout Kirk!

My Time: 16:36 (minus what it took Kirk to row the first 250m)

Then...Kirk and I divided up the 50 burpees, I did 10, then he did 10 until we got to 50. BRUTAL wod!

CrossFit Atomic - Sugarland, TX

I was in Sugarland yesterday so I decided to drop in the 4pm class at Atomic CrossFit and felt EXTREMELY welcomed by the community over there. I also got an awesome wod in:

20 Minutes to work up to your Front Squat 1RM
135 x 5, 185 x 3, 205 x 1, 225 x 1, 245 x 1, 265 x 1, 275 x 1

Rest 5 Minutes

3 Rounds For Time:

10 Weighted Pistols(25)(Right Leg) - prescribed was 35# but I did 25#...they rocked me...look at pic
5 HSPU (head to ground)
10 Weighted Pistols (25)(Left Leg)
5 Strict Pull-Ups

Time was 11 min. something, I can't remember but I know I got rocked by those weighted pistols!

Deadlift/Burpee

Worked with Kirk Elder today, he had no idea what he was getting into.....

warm up
-circuit
15 push ups
5 x 5 of chest to bar pull ups (first 2 sets with bands the rest no bands)
3 x 5 of head to ground HSPU

1000m row - 3:45.1

WOD:

5 rounds of:
5 x Deadlift (315#)
20 x Burpee

Time: 9:41

1000m row - 3:29.1

Great day for a run

I decided to go out for a run today since it was ABSOLUTELY GORGEOUS! I needed a day off of the weights, I did 5 days of CrossFit this week and not only does your body take a toll but so does your mind. An outdoor run on a beautiful day is so refreshing, it really inspires me and motivates me to work even harder in the gym the next day. In fact, while I was running I came up with my workout for tomorrow. I'm going to do a deadlift/burpee wod, 315# deadlift x 5 and 20 burpees for 5 rounds. I ain't gonna lie, I am pretty pumped about doing that workout tomorrow!

Here are my Garmin stats for my run today:

43:04
5 miles
8:37 min/mile pace
807 cal

EL JEFE

For those of you who are looking at the title of my post and wondering "what in the heck"...el jefe means "The Chief" in spanish. I did a CrossFit workout this morning with the 7am class (which rocked I might add) called "The Chief". Here is how it goes:

5 sets of:

3 min max rounds of:
3 Cleans
6 Push ups
9 Squats
1 minute rest

I did 135# Squat Cleans and it killed my legs, it was one of those workouts where I had to lay down for 10 minutes after just to get up again....it was an amazing workout. I feel like it was my best workout all week. I did exactly 4 rounds every 3 minute round (if that makes sense).

Tomorrow I will be at Traditions Golf Club for their DEMO DAY performing free TPI (Titlest Performance Institute) Golf Fitness Screenings. They are opening this up to the public so if you play golf come on out!

HSPU

I decided to do our wod today - www.collegestationcrossfit.com

I don't know what Daren was thinking when he came up with this one, probably one thing...impossible...

3pm

warm up
-3/4 mile run
-circuit
-20 push ups
-a few handstand push ups and kb swings

W.O.D.

50 thrusters (115#)
25 burpees
16 HSPU (hand stand push ups) - I used 2 abmats

Time: 13:25

By the time I got to HSPU my shoulders were shot, it felt like the 2nd wod at sectionals. I attempted one head to ground HSPU and got it but my feet were coming off the wall. Then I attempted a HSPU with 1 abmat and got it but I knew if I continued to do that I would be doing them all day. So, I had to go with 2 abmats and I was getting 3 at a time at the beginning then 2 at a time. I wasn't winded, just didn't have the strength left to do them.