"Karen"

"Karen"
For time:
150 Wall Ball (10#, 12 feet throw)

12:37

Did the XFit Warmup yesterday and felt looser today than other days. No wonder people recommend doing this.

Still not consistent with my eating habits though.

Lectured...

I got lectured today. My arms were still stiff from last Friday and thought I could do an "easy" workout today, using just my legs. Coach Dave basically told me I was a big ghey and said if I could extend and had movement, I could do the exercises. And I did them.

3 rounds for time:

50 Situps
25 Kettlebell Swings (25#)
25 Thrusters (20#)

22:18

Situps and upper body failed me again. My situps and parts of my thrusters were definitely the bottleneck.

And to top it off, I got this huge blister where my back meets my ass crack. WTF. Those situps left their mark.

First Roadblock

The workout on Friday seemed to have been more than I can handle, well, for my arms at least. I think I have bicep strains in both arms. It's been really hard extending them and being mildly functional. I think it was the pullups that did it.

Lesson: I'm too fat to be doing things that require me to hold up my body weight. I need to lose 10-15 lbs and gain some more upper body strength. Now I'm paying the price.

Back to the running grind tomorrow, so at least I'm active in some capacity.

On a side note, Amy Winehouse deserved her Grammy. Her album is off da heezy.

Cindy is not a nice lady

Yesterday was benchmark day, but it wasn't much of a benchmark. I'm terrible at a lot of the exercises used in CrossFit, but I can only get better. Frustrating thing is, I can kill alot of these guys on the rugby pitch, basketball court and long distance running, but I'm easily beaten on most of these CF workouts.

"Cindy" - Max rounds in 20 mins of:
5 pullups
10 pushups
15 squats

Unofficial count: 9 rounds + 4/10.

My upper body failed me and I couldn't do anymore pushups. I didn't even feel tired immediately after, it's just that my upper body couldn't handle any more exertion. MUST WORK ON THE UPPER BODY STRENGTH.

After that:

Tabata Skipping (20 secs on, 10 secs off for 4 minutes)

Count: ~ 290 single unders

Ate at Bertoldi's after: Veal Parmagiana.

"I'll make ya famous" - William H. Bonney

Snapped using the Concept2 rowing machine. First 500m of my life: 1:46.4 mins

Terrible time but will get better.

http://www.crossfitlondon.ca

Lyndsey Workout & Good Food

Workout @ Spencer

Because I'm still reeling from the two CrossFit workouts, my effort is 110% but my body is just not having it. Had to rest several times but still gave it my all. Lyndsey kicked my ass yet again.

Afterward, went to Loblaws to pick up some healthy, Zone diet-style food.

Spinach
Baby Tomatoes
Carrots
Eggs
Cheese
Red Peppers
Celery
Low Fat Caesar
Chicken Breast
Milk

Had a huge spinach salad with carrots, egg, cheese and grilled chicken sprinkled with some Balsamic Vinaigrette. Dee-lish. Need to get off the fruit juice tho, I'll finish what I have.

CrossFit on Friday, gearing up for the Duke tourney b*tches.

First CrossFit Workout

Preface - Still extremely sore from the Indoc, with the right hammy the biggest problem. Who cares, let's push forward.

7pm - LeQ, Aaron, Connolly are working out today.

Workout of the day (WOD) is:

3 rounds for time of:
35 box jumps (20 inches)
35 thrusters (25 lbs dumbbells)
35 ball slams (12 lbs)
200 single unders (jump rope)

It's also a competition: Connolly and I against the vets, LeQ and Aaron.
We had a slightly toned down version of the WOD and we came out on top by 10 seconds! Well fought though and apparently this was one of the longest and toughest workouts the vets have gone through. Great for a first day (LeQ almost puked).

Time: 31:12 Round 1: 9:30; Round 2: 11:12 Round 3: 10:30

This was frigggin intense, but felt real good after. Next CF workout is Friday after my final exam for the week. YEAH.

CrossFit Indoc

On Saturday (February 16), I attended my CrossFit Indoctrination. Similar to the CrossFit BootCamp, but a toned down version and very concentrated lessons. 8 hours later, I can hardly walk and the next couple of days are much of the same (should have done a light workout the next day). Coach Dave and Coach Steve are hella cool dudes and even though the workout kicked my ass, they were extremely helpful and definitely know their way around this stuff. Got me really motivated.

Learned some fundamental moves that I can build off of:
Basic Exercises
Overhead Squat
Back Extension
Box Jump
Burpee
Clean
Dip
Double-under (Jumprope)
Front Squat
Kipping Pullup
Sumo Deadlift High Pull
Tabata Squat
Turkish Getup
Wall Ball


Competition
Rowing (500m) 1:46.4
Jump Rope (x mins) - 79 reps
Squats (5 rounds of 20 secs, lowest # is your score, rest for 10 secs in a squat): 7

I sucked at all but I'll definitely get better, don't you worry.

Warmup (2-3 rounds, 8-10 reps)
Overhead Squat
Pullups
Back Extensions
Samson Stretch
Situps
Pushups
Dips

I am definitely joining.